He ʻoi loa ʻoe. I ka pō nei, ua hana ʻoe i ʻekolu ukana o ka holoi lole, hana i ka veggie tempura (mai ʻūlū ) e hoʻokomo i loko o ka pahu bento a kāu keiki a ʻo ʻoe wale nō kāu mau hoaaloha i hoʻopau maoli i ka puke no ka hui puke. Akā, ʻo ia hoʻi ka loaʻa iā ʻoe…ʻehā hola o ka hiamoe? Ua ʻike mākou a pau ʻehiku a ʻewalu mau hola he kūpono, akā aia kekahi ala e hoʻopunipuni ai i ka ʻōnaehana? Inā hiki iā ʻoe ke noʻonoʻo pehea e loaʻa ai ʻewalu hola o ka hiamoe i loko o ʻehā hola. A hiki nō paha kēlā? Ua paʻi mākou i ʻelua mau loea hiamoe e ʻike i ka pane.
Pehea e hiamoe ai au i ʻewalu hola i ʻehā hola?
Makemake mākou e haʻihaʻi iā ʻoe, akā ʻaʻole hiki iā ʻoe. ʻAʻohe ala pōkole no ka hiamoe maikaʻi o ka pō, wahi a Alex Dimitriu, MD, ʻelua papa i hōʻoia ʻia ma Psychiatry and Sleep Medicine a hoʻokumu i ʻO Menlo Park Psychiatry & Medicine Sleep . Ke hele nei ke kino i nā pae kikoʻī o ka hiamoe, kahi a mākou e ʻōlelo ai he hoʻolālā moe, wehewehe ʻo ia. Pono mākou i ka nui o ka hiamoe hohonu, a me ka moeʻuhane a i ʻole ka hiamoe REM i kēlā me kēia pō, a no ka lawa ʻana o nā mea ʻelua, pono mākou ma kahi o ʻehiku mau hola ma kahi moe. ʻO ia ke ʻano ʻaʻohe ala e ʻoiaʻiʻo manaʻo e like me ka loaʻa ʻana o ʻewalu hola o ka hiamoe (a i ʻole ʻike i nā pōmaikaʻi) ke loaʻa iā ʻoe ʻehā wale nō. E kala mai e na hoa.
Akā maikaʻi koʻu manaʻo. He aha ka hewa o ka hiamoe ʻehā hola?
Hana ʻo Dolly Parton . Pēlā ʻo Elon Musk . Loaʻa paha i kekahi poʻe a Hoʻololi DNA hiki iā lākou ke hana maʻamau i ka hiamoe liʻiliʻi, wahi a Kauka Venkata Buddharaju, he loea hiamoe, kauka moe i hōʻoia ʻia e ka papa a me ka mea kākau o ʻOi aku ka maikaʻi o ka hiamoe, ke ola hauʻoli . ʻO kēia mau mea hiamoe pōkole maoli, ʻoiai e hiamoe ana ma waena o ʻeono mau hola, ʻaʻohe hopena olakino maikaʻi ʻole, ʻaʻole hiamoe a hana maikaʻi i ka wā ala, wehewehe ʻo ia. Ke holomua nei ka hana ma kēia wahi hoihoi o ka moe a me nā hopena ʻokoʻa o ka nalo ʻana o ka hiamoe i ke kanaka. Akā, no ka mea he poʻe waho kēia poʻe a makemake nui ka hapa nui o mākou i ka hiamoe nui, ʻaʻole ʻōlelo ʻo Kauka Buddharaju i ka hoʻokolohua, ʻoiai inā maikaʻi ʻoe ma lalo o ʻehiku mau hola. ʻOi aku ma mua o ka lōʻihi wale nō, ʻo ia ka maikaʻi a me ka hoʻomau mau ʻana o ka hiamoe hiamoe i nā manawa maʻamau e hui pū me nā mele circadian [ʻo ia] he mea nui e mālama i nā pono olakino maikaʻi loa, ʻōlelo ʻo ia, me ka ʻike ʻana i ka liʻiliʻi o ka hiamoe hiki ke hoʻopilikia iā ʻoe. no ka luhi, lapses i ka makaʻala, ʻoi aku ka nui o ka pilikia o nā ulia kaʻa a me nā huahana haʻahaʻa ma ka hana, a me ka hypertension, diabetes, stroke, heart attack, memory impairment, dementia a me ka emi ʻana o ka palekana. ʻAe, e moe ana kāua i ka ʻumi i kēia pō.
Aia kekahi ala e hoʻomaikaʻi ai i ka maikaʻi o ka hiamoe e loaʻa iaʻu?
I kekahi manawa, ʻoiai ʻo kāu mau hana maikaʻi loa, ʻehā hola o ka hiamoe ka mea maikaʻi loa e hiki iā ʻoe ke hoʻokele. Ia hana. Aia ma laila kekahi mea Hiki iā ʻoe ke hana e hoʻomaikaʻi i ka maikaʻi o kāu hiamoe no laila ʻaʻole ʻoe e like me kahi zombie i ke kakahiaka aʻe? ʻO ka pōmaikaʻi, ʻae-ʻoiai ʻaʻole ia he mea pani no ka mea maoli.
1. E mālama i ka manawa moe a me ka manawa ala. Ke hele nei ʻoe i Palika, ʻaʻole ʻoe e manaʻo e hoʻololi i kou kino i ka palena manawa i hoʻokahi pō. No laila he mea kūpono kāu Loaʻa i ka circadian rhythm ka hoʻoponopono ʻana e hoʻi i kāu manawa ala ala o ka lā pule ʻeono ma hope o kou ala ʻana a hiki i ka ʻelua o ke kakahiaka e nānā ana i ka hopena pule a pau. Bridgerton . ʻOi aku ka maikaʻi o ka mālama ʻana i kou manawa moe a me ka ala ala, ʻoi aku ka maikaʻi (ʻae, ʻoiai ma nā hopena pule).
2. ʻAʻole ʻae ʻia ka pō pō. ʻIke mākou i kou manaʻo. Nui koʻu manaʻo hoʻomaha ma hope o ka loaʻa ʻana o ʻelua kīʻaha waina! Akā ʻoiai ʻo ka waina, ka pia a me nā ʻano waiʻona ʻē aʻe e hāʻawi i kahi hopena sedative, ʻaʻole like ia me ka hiamoe. ʻOiai ʻaʻole ʻoe e hoʻomanaʻo i ka hoʻoulu ʻana a me ka huli ʻana i ka pō (no ka mea, e hoʻomaha ʻoe), e hoʻopilikia ʻia kou maikaʻi o ka hiamoe. E hoʻomaha loa ʻoe inā inu ʻoe i ke aniani wai a i ʻole (decaf) kī ma hope o ka ʻaina ahiahi.
3. E kau i kāu kelepona i loko o kahi lumi ʻokoʻa. ʻIke mākou, ʻo ka makemake e nānā iā Twitter ekahi ʻoi aku ka manawa e ʻike inā loaʻa i kāu pōpoki gif kekahi makemake he ikaika. Akā aia kahi loulou ma waena o ka hoʻohana ʻana i nā pale ma mua o ka moe a me ka hoʻonui ʻana i ka nui o ka manawa e hiamoe ai, e like me ka Kahua Moe Lahui . Hoʻokahi hola ma mua o ka moe, waiho i kāu kelepona i loko o ka lumi lumi, a laila heluhelu i kahi puke a i ʻole e noʻonoʻo i loko o ka lumi moe e hoʻomaka ai i kāu hana hoʻomaha hoʻomaha.
nā meaʻai maʻalahi i hana ʻia i ka home no nā meaʻai
Makemake au a makemake wau i kahi moe moe. He aha kaʻu e hana ai i mea maʻamau i kēia lā?
Welp, ua lohi loa. Ua hoʻāʻo ʻoe e loaʻa i ʻehiku mau hola, akā ua hiamoe ʻoe i ka pō, a laila hoʻopau i ka pō me ka huli ʻana. He mea weliweli ʻoe a ʻaʻole ʻoe i ʻike pehea ʻoe e hele ai i ka lā. Ma keia hihia, oe hiki hiki iā ʻoe ke loaʻa inā inu ʻoe i ke kīʻaha kofe a i ʻole ke kī a puni ka lā a hana ʻoe i kāu maikaʻi loa. Mai hana i mea maʻamau, e aʻo aku iā Dr. Dimitriu. ʻO ka hiamoe ʻehā hola a me ka inu ʻana i ka caffeine a i ʻole ka hoʻohana ʻana i nā mea hoʻouluulu ʻē aʻe paha e hana i kahi manawa pōkole loa, akā i ka hopena o ka hiamoe hiamoe, ʻōlelo ʻo ia. Loaʻa, doc.
PILI: Pono ʻoe e ʻae i kāu ʻīlio e hiamoe me ʻoe? 7 Pono e noonoo
