ʻO ka hola 1 o ke kakahiaka a ke nānā nei ʻoe i ke kaupaku, e helu ana i ka nui o nā hola e loaʻa ai iā ʻoe inā hiamoe ʻoe i kēia manawa. ʻAʻole kōkua ka helu. ʻOi aku ka lōʻihi o kou moe ma laila e koi ana iā ia e hana, ʻoi aku kou manaʻo ala, a ma kahi ma lalo aia ka hopohopo mālie ua poina iā ʻoe ke ʻano e hana ai i ka mea hoʻokahi a kou kino i hana ai i kēlā me kēia pō o kou ola.
ʻAʻole i poina iā ʻoe. Aia nō ka hiamoe i loko. ʻO ka mea e keʻakeʻa pinepine ai ʻaʻole ia he haki hohonu. He puʻu o nā maʻa liʻiliʻi o kēlā me kēia lā, me ka manaʻo ʻole o kekahi, e haʻi mau ana i kou kino e mau ka makaʻala i kou makemake iā ia e kū hope.
He inoa lapaʻau o ua puʻu lā: ka maʻemaʻe hiamoe. Kani haʻakei ia, a hana ka huaʻōlelo i kekahi poʻe e noʻonoʻo i kahi papa hana moe paʻa e hāʻule ʻai lākou. No laila e waiho i ka huaʻōlelo no kekona. ʻO kā mākou e kamaʻilio maoli nei, ʻo ia ka puʻupuʻu o nā mea maʻamau āu e hana ai, a hana ʻole ai, i nā hola ma mua o ka hiamoe a ma waena o kou lā, e hoʻokulaʻmālie ana i ka loaʻa no a kūʻē i kahi pō maʻalahi.
ʻAʻole o kēia he lāʻau hoʻōla no kahi maʻi hiamoe, a e hoʻi mākou i kēlā. Akā no ke ʻano maʻamau loa o ka hiamoe ʻino e hele mai ana mai kahi papa kāwā, kahi ahiahi i hoʻā ʻʻia, a me kahi lolo e pio ʻole, hana kēia mau kumu i ka nui o ka hana.
Mua, kahi helu e wehe i ke kaomi
Pono ka hapa nui o nā makua ma waena o ʻehiku a ʻeiwa hola i ka pō, e like me ka National Heart, Lung, and Blood Institute. He pae kēlā, ʻaʻole he pahuhopu e pā pololei. A ʻo kahi e pā ai ʻoe i loko, he ʻāpana o ke ʻano i hana ʻʻoe.
No ke aha e hoʻomaka ai ma ʻaneʻi? No ka mea, he nui kupanaha o nā pilikia hiamoe he mau pilikia manaʻolana maoli. Inā ke moe ala nei ʻoe me ka huhū ʻaʻole ʻoe i pio, kōkua ke ʻike e lawe ka hiamoe i ka hapa nui o ka poʻe i kahi manawa, a ʻaʻole he pilikia kahi pō ʻino hoʻokahi. He maikaʻi kou kino i ka hahai. ʻO ke kaomi e hana i ka hiamoe kekahi o nā mea e mālama iā ia ma kahi.
No ke aha e hōʻea hou mai ai ka mau maʻa hoʻokahi
Holo kou kino ma kahi uaki o loko, he iwakāluakūmāhā hola ka lōʻihi, e hoʻoholo ana i ka wā e makaʻala ai ʻoe a kaumaha ai. ʻElua mea e hoʻonohonoho i ua uaki lā ma mua o nā mea ʻē aʻe: ka mālamalama, a me ka manawa. Haʻi ka mālamalama nui, ʻoi aku i ke ahiahi, i ka uaki he ao mau. Waiho nā wā moe a ala ʻʻokoʻa loa i ka uaki me ka ʻike ʻole o ka wā e hoʻohaʻahaʻa ai iā ʻoe.
Kokoke kēlā me kēia ʻāpana o ka ʻōlelo aʻo hiamoe āu e heluhelu ai he hoʻokahi o kēlā mau ʻuʻina ʻelua i hūnā ʻia. Ke ʻike ʻoe i kēlā, pōkole nā papa lōʻihi a emi ke koʻikoʻi. Ke hana nei ʻoe i ʻelua hana. E mālama paʻa i ke kani, a e ʻae i kou kino a me kou lumi e pōuli a mālie maoli ma mua o ka hiamoe.
Nā maʻa kūpono e kūkulu
ʻAʻole pono iā ʻoe kēia a pau. E koho i nā ʻelua a ʻkolu e kūlike me kahi e hewa maoli ai kou mau pō, a e haʻalele i ke koena.
E mālama paʻa i kou wā ala
ʻO kēia ka maʻa waiwai loa, a ʻo ka wā ala ka mea koʻikoʻi loa. ʻO ke ala ʻana ma kahi wā ʻano like i kēlā me kēia lā, me nā hopena pule, ʻo ia ka mea e hoʻopaʻa i ka uaki holoʻokoʻa. Hāʻule ka wā moe i loko o ka laina iā ia iho ke paʻa kou mau kakahiaka. Inā hiki iā ʻoe ke hoʻololi i hoʻokahi mea wale, e hoʻololi i kēia.
E hāʻawi iā ʻoe iho i kahi puka iho
ʻAʻole hele kekahi mai kahi pā ʻālohilohi i ka hiamoe i hoʻokahi neʻe. Manaʻo ʻo Harvard Health e mālama i kahi hola ma mua o ka hiamoe no ka hoʻohaʻahaʻa, mai nā mea hoʻa kaumaha. Hiki kēlā ke heluhelu i kekahi mea koi ʻole, kahi ʻwela a ʻ, ke kīkoʻo māmā, ka hanu lohi. ʻkoʻikoʻi ka hana ma mua o ka hōʻ: ke haʻi nei ʻoe i kou kino ke pani nei ka lā.
E hana i ka lumi i mea luhi a pōuli
He lumi moe e kōkua iā ʻoe e hiamoe he anu, mālie, a pōuli. Maopopo ka ʻōlelo aʻo a ka CDC ma kēia. Nā paku pōuli inā kahe mai ke kukui alanui, nā ʻpepeiao a i ʻole kahi pā makani a i ʻole ka leo keʻokeʻo inā ʻo ke kani ka pilikia, a me ka mahana ma ka ʻaoʻao anu. Kuhikuhi ʻo Harvard Health ma kahi o 18 a 20 degere Celsius he pae ʻoluʻolu no ka hapa nui. Pono kou kino e anu iki e hiamoe ai, a hakakā kahi lumi wela kūʻē i kēlā.
E nānā i nā pā hōʻ, me ke akahai
Manaʻo ka CDC e hoʻōki i nā mea uila ma kahi hapalua hola ma mua o ka hiamoe. He ʻāpana o ka pilikia ka mālamalama. ʻO ka ʻāpana nui aʻe, ʻo ia ka mea i loko o lākou. Ka doomscrolling, ka leka uila hana, kahi kamaʻilio hui paʻa. Mālama kēia i kou manaʻo e hoʻā ʻia ma hope loa o ka makemake o kou kino e hoʻomaha. Inā me he mea hiki ʻole ka hapalua hola piha, e hoʻomaka me ʻumi minuke, a i ʻole e hoʻoneʻe wale i ka mea hoʻopiha ma waho o ka lima.
E ʻoiaʻiʻo no ka caffeine a me ka lama
Hiki i ka caffeine ke mau i kou ʻōnaehana no nā hola, ʻo ia ke kumu i ʻōlelo aʻo ai ʻo Mayo Clinic e hoʻohaʻahaʻa iā ia i ke awakea a me ke ahiahi, ma mua loa o ka hiamoe. He mea hoʻoikaika ka nicotine kekahi. ʻO ka lama ka mea hoʻopunipuni. Hiki i kahi mea inu pō ke kōkua iā ʻoe e hiamoe, a laila wāwahi i kou hiamoe i ka hapalua hope o ka pō, no laila ala ʻoe i ka hola 3 o ke kakahiaka me nā maka hāmama me ka ʻike ʻole no ke aha.
E hoʻohana i ka moe no ka hiamoe
Inā ua lilo mālie kou moe i keʻena, lumi kīwī, a wahi hopohopo, aʻo kou lolo e mālama iā ia he wahi e makaʻala ai. ʻO ka ʻōlelo aʻo a Harvard Health, e mālama i ka lumi moe no ka hiamoe a me ka pili, a e mālama i ka hana ma kahi ʻē. ʻO ka manaʻo, e ʻae i ka moe e koʻhou i hoʻokahi mea.
E neʻe i ka lā
Kōkua ka hoʻoikaika maʻamau, ʻoiai he hele wāwae o kēlā me kēia lā, i ka poʻe e hiamoe wikiwiki a hiamoe hohonu aʻe. ʻO ka ʻōlelo aʻo hoʻokahi a Mayo Clinic ma ka manawa: hiki i kahi hoʻomaʻamaʻa paʻakikī kokoke loa i ka wā moe ke waiho iā ʻoe me ka hoʻā nui loa, no laila ʻoi aku ka maikaʻi o ka hapa nui ke mālama i nā mea paʻakikī ma mua o ka lā.
He aha e hana ai i ka hola 3 o ke kakahiaka
Eia ka lula e kōkua nui ai i ka manawa maoli, a kani huli ia. Inā ua moe ala ʻoe no kahi iwakālua minuke a ke huhū nei ʻoe, e ala. Manaʻo ʻo Mayo Clinic e haʻalele i ka lumi moe a hana i kekahi mea mālie a pōuli, e like me ka heluhelu, a hiki i kou manaʻo hiamoe, a laila e hoʻi.
Hana ia no kēlā pili ma waena o ka moe a me ka mea a kou lolo e manaʻolana ai ma laila. ʻO ka huli a wili a nānā i ka uaki, aʻo kēlā i kou kino ʻo ka moe kahi e moe ala a hoʻoluhi ai ʻoe. ʻO ke ala a hoʻi wale i ka wā hiamoe, aʻo kēlā i ka mea kūʻē. E mālama i nā kukui haʻahaʻa, e waiho i kou kelepona, a mai hana iā ia i papahana. Ke kali wale nei ʻoe i ke kai e hoʻi mai.
A e akahai iā ʻoe iho no ka pō ʻino kekahi manawa. Loaʻa i nā poʻe a pau lākou. ʻO hoʻokahi pō o ka hiamoe lahilahi, he mea e hoʻokuʻe kou kino. ʻO nā maʻa paʻa ma luna o nā pule ka mea e neʻe i ka nila, ʻaʻole kekahi ahiahi hemolele.
Ke lawa ʻole nā maʻa maikaʻi
ʻO ka maʻemaʻe hiamoe ka neʻe mua kūpono no ka hiamoe ʻino maʻamau. ʻAʻole ia ka pane i nā mea a pau, a kūpono e maopopo no kēlā i ʻole ʻoe e hoʻohewa iā ʻoe iho i ka wā e hoʻoponopono ʻole ai nā kumu iā ia.
Inā ua mālama ʻoe i kahi ʻano hana kūpono no kekahi mau pule a ke paʻakikī mau nei ʻoe i kēlā me kēia pō, a i ʻʻʻkou lā, he pilikia lapaʻau maoli kēlā a kūpono e lawe i kahi kauka. ʻO ka mea like inā nonu nui ʻoe a ala hāmama a hoʻōla ʻole, inā manaʻo neʻe a kolokolo kou mau wāwae i ka wā āu e moe ai, a i ʻole inā ʻo ka hopohopo a manaʻo haʻahaʻa e mālama ana iā ʻoe ala. He maʻamau, hiki ke mālama, a ʻaʻole he mea āu e hali ai me ka ikaika wale a hoʻokahi, ka insomnia mau, ka apnea hiamoe, a me kekahi mau maʻi ʻē aʻe. He lāʻau hoʻolālā no ka insomnia, i kapa pinepine ʻʻo CBT-I, e kōkua i ka nui loa o ka poʻe, a hiki i kahi kauka a loea ke kuhikuhi iā ʻoe iā ia.
ʻAʻohe makana no ka luhi. Inā ua paʻakikī ka hiamoe no ka manawa lōʻihi, ʻaʻole ʻo ke kiʻi ʻana i kōkua he haʻalele i kēia mau maʻa. ʻO ia ka hāʻawi ʻana iā ʻoe iho i ka mea aʻe hiki ʻole iā lākou ke hōʻea.
Nā Kumu
- National Heart, Lung, and Blood Institute, How Much Sleep Is Enough?
- Centers for Disease Control and Prevention, About Sleep
- Mayo Clinic, Sleep tips: 6 steps to better sleep
- Harvard Health Publishing, Sleep hygiene: Simple practices for better rest