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Kamaʻāina mākou āpau me ka manaʻo nui o ka hiamoe i ka wā o ke awakea. Ua ʻai ʻoe i ka ʻaina awakea āpau a ʻano ʻoluʻolu loa ke anilā no ka snuggle wikiwiki i loko o kahi moe, keu hoʻi i kēia manawa a mākou e hana nei, he kiʻekiʻe nā manawa hiki iā ʻoe ke lawe i ka ʻauinalā ahiahi.
ʻO ka hiamoe hiamoe ka mea maʻamau a kumu ʻia e ka hou maoli i ka makaʻala mai kahi o 1 a 3 pm [1] . Lawe ka manawa no ka hiamoe pōkole e hoʻomaha ai ka hiamoe kokoke koke ʻana a kōkua pū nō hoʻi e hoʻomaikaʻi i kou makaʻala no kekahi mau hola ma hope o ke ala ʻana.
Ma kēia ʻatikala, e nānā mākou i nā ala e hiki ai i ke kīpē ʻana ke hoʻopili i kou olakino a me ka hana ʻana, me ka nānā ʻana i ke kumuhana o ka loaʻa kaumaha.
Nā Pōmaikaʻi o ke Napping
ʻAʻole kōkua ka paʻi ʻana iā ʻoe e hōʻemi i ka hiamoe a me ka makaʻala akā kōkua pū kekahi i ka hoʻomaikaʻi ʻana i kāu hana ʻike, hoʻomanaʻo hoʻomanaʻo wā pōkole a me kou naʻau [elua] . Eia kekahi o nā pono olakino o ke kau ʻana:
- Kōkua e hoʻonui i ka hoʻomanaʻo
- Hoʻoemi i nā pae kiʻekiʻe o ke koko [3]
- Hoʻomaʻamaʻa i nā aʻalolo
- Hoʻomaikaʻi i ka noʻonoʻo
- Hoʻonui i kou ʻano
- Paipai i nā hana ʻoi aku ka maikaʻi me ka manawa wikiwiki a me ka hoʻomanaʻo hoʻomanaʻo ʻana [4]
- Lowers pilikia o ka maʻi maʻi [5]
- Hoʻoemi i ka luhi
- Mālama i kou kino [6]
Pehea ka lōʻihi o ke nap?
He mea maikaʻi ke lawe i kahi hiamoe no 1.5 mau hola, ʻo ia ka lōʻihi o kahi pōʻaiapuni hiamoe maʻamau [7] . Hana nā hola 1.5 o ke kīpē ʻana i kēia ala kahi e ʻike ai ʻoe i ka hiamoe nui no hoʻokahi hola a ʻoi paha e ukali ʻia e ka hiamoe māmā no ka hapalua hola i hala. [8] .
ʻOi aku ka maikaʻi e ala aʻe i nā hola hope loa o kou kūleʻa ʻana no ka mea, i ka wā o ka hiamoe māmā, hiki iā ʻoe ke ala aʻe me ka hōʻoluʻolu a me ka makaʻala - no laila e hemo ana i kēlā ʻano hiamoe kaumaha. Eia nō naʻe, inā lōʻihi kou hiamoe (ʻoi aku ma mua o 2 mau hola), e ala paha ʻoe me ka palau a hiamoe [9] .
Inā manaʻo ʻoe ʻoe no ia mea, hiki iā ʻoe ke loaʻa i kahi mana pōkole pōkole o 10-15 mau minuke, kahi e hoʻomaikaʻi ai i ka makaʻala, ka hana ʻike a me ka naʻau kokoke koke ma hope o ka ala ʻana. [10] . ʻAʻole e hoʻonāukiuki ka naps uila iā ʻoe no ka mea, i kēia mau minuke 10-15, ʻaʻole e hele kou kino i kahi hiamoe akā hōʻoluʻolu i kou noʻonoʻo a me kou kino. Kōkua kahi hiamoe waena a i waena o ke awakea iā ʻoe e hōʻoluʻolu hou aʻe ke hoʻohālikelike ʻia i nā naps i nā manawa ʻē aʻe o ka lā - e kuhikuhi ana i nā naps ahiahi ʻoi aku ka maikaʻi [umikumākahi] .
pale lauoho no ka hāʻule lauoho
Akā ʻo ka lawe wale ʻana i kahi hiamoe ʻaʻole ia e kōkua iā ʻoe e ala hou me ka ʻoluʻolu, ʻo ia hoʻi, ʻo ka hiamoe ʻana ma hope o ka ʻaina awakea nui ʻaʻole ia e maikaʻi i kou kino akā he ʻeha wale nō ia.
Hana ke awakea i ke kaupaona
E like me ka mea i hōʻike ʻia aʻe nei, hiki i nā naps o ke awakea ke maikaʻi no kou noʻonoʻo a me kou olakino - ke hana ʻia me ke ala kūpono. Eia nō naʻe, ʻo ka hiamoe ʻana ma hope pono o ka ʻaina awakea kaumaha ʻaʻole paha ia ka manaʻo maikaʻi loa. No ke aha mai? E nānā kākou.
ʻO ka mea mua, ʻaʻole ka hiamoe o ke awakea ka mea e hoʻonui ai i ka kaumaha akā ʻo ka maʻamau o ka heʻe ʻana i lalo i kou wahi moe ma hope o ka ʻaina awakea. ʻO ka hiamoe ke kuni i nā mea ʻoi aku ka liʻiliʻi ma mua o ka noho a kū ʻana akā ʻaʻole ia he manaʻo e hōʻalo ʻoe i ka hiamoe - ʻoiai ke koi ʻana o kou kino i ka liʻiliʻi o 8 mau hola no kāna hana olakino, nā hola hoʻemi o ka hiamoe hiki ke alakaʻi i ka loaʻa o ke kaumaha, ʻoiai ke hui pū ʻia me ʻai kaumaha [12] [13] .
Ua ulu mākou a pau e hoʻolohe ana i ko mākou mau makuahine e haʻi mai iā mākou ʻaʻole e moe i lalo me ka ʻōpū piha a pololei lākou. Hoʻomoe ka moe ʻana i lalo i ke kaʻina hana digestion a ke kumu o ka reflux acid. Ke moe koke ʻoe ma hope o ka ʻaina awakea a hiamoe, ʻaʻole ʻoe e hāʻawi i kou kino i ka manawa kūpono e hoʻomaka ai i ke kaʻina hana digestion a hoʻomaka i ka puhi ʻana i kekahi momona. [14] .
Wahi a nā loea olakino, pono mau kekahi e mālama ma ka liʻiliʻi he 1-2 mau hola o ka hakahaka ma waena o ka manawa ʻai a me ka manawa hiamoe i mea e pale ai i ka hoʻonui ʻana o ka paona. No ka mea, i kēia manawa, hiki i kou kino ke ʻānai i ka meaʻai a puhi i nā momona, me ka waiho ʻole ʻia i loko o kou kino, e hoʻonui ana i ka kaumaha. [umikumālima] .
E kiʻi i ka maikaʻi loa o kāu manawa Nap
Ma hope o kēia mau kaʻina e kōkua i ka loaʻa ʻana o ka hapa nui o kāu hiamoe, me ka ʻole o ka hoʻopilikia ʻana i kāu hiamoe i ka pō [16] .
- E hiamoe ma waena o 2 pm a 3 pm - ʻo ia ka manawa o ka ikaika o kou kino i ka haʻahaʻa.
- E nānā pono ʻaʻole i ʻoi aku ka nui o kāu hiamoe ma 20-30 mau minuke.
- Koho i kahi kiko ʻoluʻolu a kōkua i ka hāpai i ka hiamoe.
- Mai inu i ka caffeine ma mua o ka hiamoe.
Ma kahi palapala hope loa…
Makemake ʻoe e hiamoe i ke awakea? Mai hōʻino, hana, maikaʻi ia nāu. ʻAʻole ka hiamoe ponoʻī ke kumu o ka loaʻa ʻana o ke kaupaona akā ke ala a me ka manawa āu e hana ai. ʻOiai ke kuʻi no nā hola 2 he maikaʻi no kou olakino, ke kiʻi ʻana i kahi maka pani keu, keu hoʻi ma hope o ka ʻaina awakea hiki ke alakaʻi maʻalahi i ka loaʻa kino maikaʻi ʻole.
Hoʻohui ʻia, pili nō ia i ka nohona o kēlā me kēia kanaka no ka mea ʻo ka hele wikiwiki ʻana ma hope o ka ʻaina awakea a me ka loaʻa ʻana o kahi manawa hiamoe ʻaʻole ia e alakaʻi i ka loaʻa nui o ke kaumaha i ka wā e puhi ana ka momona i ka wā hele.
