'Aua le galue i luga o le moega': Fautuaga mo i latou e mafatia i le le mautonu

Insomnia is a disorder characterized not only by the inability to fall asleep, but also by the poor quality of sleep. With insomnia, we often wake up at night or feel tired even after eight hours of sleep. It is most often provoked by stress and changes in the usual daily routine. Insomnia can last for several days or weeks, and in the chronic form of the disease — more than three months, while sleep problems occur at least three times a week.

“E malamalama lelei le moe leaga i taimi o mafatiaga. O le auala lea e galue ai o tatou tino, aua e tatau ona tatou tumau i le fiafia pe a feagai ma lamatiaga. Ae e lē faapea ai e tatau ona e onosaia le lē lava o le moe,” o le faamamafa lea a le polofesa, o se tagata poto faapitoa i le lē moe o Jennifer Martin.

Atonu ua e masani i nisi o fautuaga autu e fesoasoani e mautinoa le lelei o le moe:

• tausia le potumoe filemu, pogisa ma malulu
• taumafai e aua le moe i le ao
• fai taaloga
• faaalu le tele o le taimi i le la i le taeao

Ae, paga lea, i nisi tulaga e le lava lea. Sei o tatou tilotilo i faʻafitauli masani e mafua ai le le mautonu ma vaʻai poʻo a fofo e ofoina mai e le au atamamai.

1. E leai sau fa'atonuga manino i aso uma

Mo le tele o tagata, o se tasi o mafuaʻaga autu o le le mautonu o se masaniga vevesi i aso uma. O le karantina sa i ai se aafiaga malosi faapitoa ia i matou: ina ua le toe tatau ona alu e faigaluega i se itula patino ma aoina tamaiti mo le aoga, ua faʻalavelaveina le masani masani o le taeao. Ae e faalagolago foi i ai le faasologa o afiafi!

“Afai e leai sau masaniga mautu i aso uma, e lē iloa e lou faiʻai le taimi e te manaʻo ai e te moe ma le taimi e te manaʻo e ala ai,” o le tala lea a Sanjay Patel, o le ulu o le Sleep Disorders Center i le Iunivesite o Pittsburgh Medical Center. .

Le mea e fai: Taumafai e toe faʻafoʻi le masani tuai i aso taʻitasi pe fai se mea fou. E le tatau ona ala vave i le taeao pe afai e leai se manaʻoga faʻapea, ae sili atu le ala i luga ma moe i le taimi e tasi i aso uma.

“Sa faigata ia te a’u ona faatumauina la’u masani masani pe a le toe manaomia le alu i le galuega. O lea na ou aʻoaʻoina ai aʻu lava e tu i luga i se taimi patino, fai ou lavalava, inu se ipu kofe ma alu e savalivali ma le taifau, "o le tala lea a Jennifer Martin.

2. Ua e popole tele i faafitauli o le lalolagi

“The pandemic, the instability in the world, the financial crisis — all this is not conducive to calm. It is at the end of the day that we often think about global problems,” explains Jennifer Martin.

Le mea e fai: Read something light and exciting for half an hour or an hour before going to bed — this will help distract you from heavy thoughts. And turn off all electronics.

“Afai e faigata ia te oe ona tuu ese lau telefonipoto, ia aua lava nei e faitau i tala fou. Mo se faʻataʻitaʻiga, e mafai ona e suʻeina ata e toe faʻafoʻi mai ai manatuaga manaia, ”o le fautuaga lea a Matini.

3. E te galue tele (pe i se nofoaga sese)

Doctors recommend using the bedroom only for sleeping and intimacy, but recently, due to the popularity of remote work, this room, as the only suitable place, began to function as an office. Because of this, it can be psychologically difficult for us to switch from work to rest — lying in bed, we continue to think about deadlines and other work problems.

Le mea e fai: Afai e tatau ona e galue i totonu o le potumoe, ia aua le faia i luga o le moega. “Taumafai e galue na o le laulau. O le a fesoasoani lea i le mafaufau e vavaeeseina le moega mai le "nofoaga faigaluega," o le tala lea a Sanjay Patel.

4. E te fa'aleagaina fualaau moe po'o le 'ava malosi e fesoasoani e te moe ai.

“It’s okay if you occasionally take mild over-the-counter sleeping pills. But when you use them on a regular basis, you only mask the problem, not solve it. It’s the same with alcohol: it can help you fall asleep, but after a few hours, its effect wears off and you wake up again in the middle of the night. In addition, alcohol can exacerbate some disorders — for example, sleep apnea (stopping breathing during sleep),” says Sanjay Patel.

Le mea e fai: Fa'ata'ita'i le togafiti fa'amalosi. O le galulue fa'atasi ma se foma'i, e mafai ona e toe asia uiga fa'aletonu, a'oa'o faiga fa'amalie, ma fa'aitiitia le fa'alavelave e fa'alavelave ai lau moe.

O le a le taimi e va'ai ai se foma'i fa'apitoa?

E tusa lava pe leai se moe e foliga mai e le o ni faafitauli ogaoga mo oe, ae o le fesili "O le a sou lagona?" Afai o loʻo e faanatinati e tali "Ua lelei", o loʻo i ai ni tulaga e faʻaalia ai e te manaʻomia le fesoasoani a se fomaʻi:

• Afai o faafitauli moe e taofia ai oe mai le ola atoatoa
• If they are chronic — occur more than three times a week for three months
• Afai e faigofie ona e moe ae e masani ona ala i le tulua o po ma ua le mafai ona toe moe