ʻO kēia ka wehewehe maoli o ka "Hiamoe maikaʻi"

Anter

• 1. ʻAʻole ʻoe e hana ma kou wahi moe
• 2. Moe ʻoe i 30 mau minuke a i ʻole
• 3. ʻAʻole ʻoe e ala aʻe ma mua o hoʻokahi manawa i ka pō
• 4. ʻAʻole ʻoe e ala ma mua o 20 mau minuke i ka pō
• Nānā no

Ua lohe hou ʻoe i kēlā manawa i kēia manawa: ʻO ka lawa ʻana o ka hiamoe kahi mea maikaʻi loa e hiki ai iā ʻoe ke hana no kou olakino. Akā ke hiki mai i ka hopu ʻana i ka zzz's, ʻaʻole ia wale no ka helu o nā hola āu e ʻeʻe ai i kahi moe. ʻO ka mea e like ai o kou hiamoe he mea nui e like me ka nui-ʻo ke ʻano o ka loaʻa ʻana o kāu noi he ʻewalu mau hola ʻaʻole pilikia inā ʻaʻole maikaʻi ka hiamoe. (He pilikia maʻamau kēia. ʻAʻole lawa ka maka o ka hapakolu o nā wahine, e like me ka ʻike hou mai ka CDC.) Akā he aha ka mea e hiamoe ai ka "maikaʻi" manaʻo? He pane nā ʻepekema: Ua hoʻokuʻu ʻia mai nei kahi hōʻike e ka National Sleep Foundation (NSF), i paʻi ʻia ma Ola Moe, nāna i waiho i nā hōʻailona nui o ka maka pani maikaʻi.

"I ka wā ma mua, ua wehewehe mākou i ka hiamoe e nā hopena maikaʻi ʻole e like me ka hōʻoluʻolu ʻole o ka hiamoe, kahi mea kūpono no ka ʻike ʻana i nā pathology o lalo," i ʻōlelo ʻia e Maurice Ohayon, MD, Ph.D., ka luna hoʻomalu o ka Stanford Sleep Epidemiology Research Center, ma kahi nūpepa. . "ʻIke maopopo ʻaʻole kēia ka moʻolelo holoʻokoʻa. Me kēia hana, ke hele nei mākou i kahi ala ʻoi aku ka maikaʻi no ka wehewehe ʻana i ke olakino hiamoe."

Eia, nā ʻāpana nui ʻehā o ka "hiamoe maikaʻi" e like me ka mea i hoʻoholo ʻia e ka poʻe loea hiamoe.

1. ʻAʻole ʻoe e hana ma kou wahi moe

Mahalo i nā papa lawe lima a me nā kelepona, ua lilo ko mākou mau moena i mau moe moe de facto. Akā ʻo Netflix binges a me ka leka uila i kāu hoaaloha maikaʻi ʻaʻole i helu ʻia he hoʻomaha hoʻomaha no kou kino. Manaʻo ka NSF i ka liʻiliʻi loa he 85 pakeneka o ka nui o ka manawa āu e hoʻolilo ai ma kou wahi moe i hoʻopau maoli ʻia i ka snoozing. Inā pono ʻoe e hoʻohana i kāu kelepona i kahi moe, e hoʻāʻo i kēia mau hana 3 e hoʻohana i ka ʻenehana ma kahi moe a hiamoe hiamoe mau nō.

2. Moe ʻoe i 30 mau minuke a i ʻole

Ma kahi kokoke i hoʻokahi hapakolu o ka poʻe e lōʻihi ma mua o ka hapalua hola e hiamoe ai i kēlā me kēia pō, e like me ka NSF's annual Sleep in America poll. ʻO ka lōʻihi o ka hoʻopau ʻana i waho kekahi o nā hiʻohiʻona o ka insomnia a me nā maʻi hiamoe ʻē aʻe, wehewehe lākou. Hiki i nā mea he nui ke hoʻopili i kou hiki ke hiamoe-hopohopo, kaumaha, hoʻoikaika kino kokoke loa i ka wā moe, ʻaʻole lawa ka hoʻoikaika kino ʻana i ke ao, ka lā, a me ka ʻai ʻana i nā meaʻai maikaʻi ʻole i ke ahiahi, no ka inoa wale nō. No laila he mea nui e noʻonoʻo i ka mea e mālama ai iā ʻoe a hoʻoponopono. (E nānā i kēia mau mea sneaky ʻeono e kiaʻi ana iā ʻoe.)

3. ʻAʻole ʻoe e ala aʻe ma mua o hoʻokahi manawa i ka pō

ʻAʻohe mea hoʻonāukiuki hou aʻe ma mua o ka hiamoe ʻana i ka manawa kūpono a neʻe hauʻoli ʻana i ka ʻāina moemoeā ... e ala wale ai i ka waena o ka pō. ʻO kekahi mau haunaele ʻaʻohe ou mana, e like me ka pēpē uē ʻana a i ʻole kāu pipi e noho ana ma luna o kou uluna. Akā inā ʻoe e ala ala nei me ke kumu ʻole a ala ala wale paha e nā kani maʻamau ma mua o hoʻokahi manawa i kēlā me kēia pō, he hōʻailona ia e ʻeha ana kou ola hiamoe.

4. ʻAʻole ʻoe e ala ma mua o 20 mau minuke i ka pō

Ke ala ʻoe i ke aumoe, pehea ka lōʻihi o kou ala ʻana? Hiki i kekahi poʻe ke hoʻi i ka hiamoe ma hope o ka hoʻomaopopo ʻana ʻaʻole he ʻaihue ka walaʻau haʻalulu, akā ʻo nā poʻe ʻē aʻe e hoʻoluliluli a huli i ke koena o ka pō. Inā ʻoi aku ʻoe ma mua o 20 mau minuke e hoʻi i ka hiamoe, ʻoiai ke kumu o kou ala ʻana, e pilikia ana kou maikaʻi o ka hiamoe. E hoʻāʻo i kēia mau ʻōlelo aʻoaʻo e hiamoe hou. A inā ʻaʻole holo pono kēlā mau mea, e nānā i kēia papa inoa o nā mea kōkua hiamoe kūlohelohe maikaʻi loa.

Nānā no