Moe: He nui ka hapanui o mākou eʻike i ka nui o ia mea, akāʻaʻole mākou e hoʻokau i ka mea nui. Makemake mākou e hoʻomaha i kēlā hora hou, e nānā i kahi hou aʻe, a iʻole e hana hou aʻe ma mua o ka kāheaʻana i hoʻokahi pō. Akā inā he mea nui iāʻoe nā lilo kaumaha, hoʻohui i kahi pō maikaʻi maikaʻi i kāu papa inoa e hana ai!
No ke aha ke kumu nui o ka hiamoe no ka pauʻana o ka paona?
- Wahi a ka Center for Disease Control and Prevention 1 i 3 mau mākua i nele i ka moe. Ma ka maʻamau, pono mākou i 7 mau hola o ka moe i ka pō. Loaʻaʻoe iāʻoe? Ināʻaʻole, hiki iāʻoe ke waiho i kou ola ma ka pōʻino.
- Aia nā kumu kūpono e hiki ai i ka hiamoe hiamoe ke pale i ka poho kaumaha. ʻAʻole hikiʻoe ke pā i ka hale kaʻa inā ua luhiʻoe, aʻo ka pō maʻamau e alakaʻi pinepine ai i kaʻai a me nā kohoʻaiʻole. Akā, aia kekahi kumu kumu kumu maoli. 'Aleʻa ka hiamoe e haʻaleleʻoe. ʻO kēia ke kumu oʻelua hormones: ghrelin a me leptin. Hōʻikeʻo Ghrelin i ka pōloli, aʻo ka leptin kāpae. Akāʻo nā haʻawina e hōʻike ana i ka wā e hiamoe aiʻoe, hoʻonuiʻoe i ka mea hou a me ka leptin. A hiki i kēia, hikiʻole i kou kino ke hoʻohana pono i ka insulin. ʻO ka nui o ka insulin = ka momona momona.
- ʻIke i kahi hōʻoia? Uaʻikeʻia ka nui o nāʻike i ka pilina ma waena o ka pōpī a me ka hemahema. Eia kekahi laʻana, he hōʻike ma waho o Harvard e hōʻike ana i nā wāhine i moe i 5 mau hola a iʻole ka liʻiliʻi i ka pō, he 15 pakeneka kaʻoi aʻe o ka liloʻana i mea maʻamau i nā mea hōʻoia i hiamoe i 7 mau hola i ka pō.
No laila, mai hoʻohaunaele i kāu mau hana kaumaha-hemahema ma o ka nānāʻana i ka hiamoe!
4 mau ala e kōkua iāʻoe e kiʻi i kahi pō maikaʻi
Eʻai i kaʻAlaʻAna e moe ai ma kaʻaina ahiahi
Ua hoʻopaʻi mākou a pau i ka pume no ko mākou luhi ma hope o kaʻai nui hoʻomaikaʻi. Aia ka inoaʻo Turkey no ka mea aia i loko o ka ExactSpyhan amino acid, ka mea iʻikeʻia e hoʻonā ai i ka hiamoe. A e lilo anaʻoe i mea momona nui loa i ka wā e pili anaʻoe i kēlā pipi me nā pūkoki, no ka mea, uaʻikeʻia lākou e hoʻonele iāʻoe.
E ho'āʻo e hana i ka meatloaf minis me ka pipi a me nā mea eʻai aiʻoe i loko o kēlāʻano manaʻo hoʻomaha. ʻO nā meaʻai'ē aʻe i loaʻa i ka tryptophan he pūʻali, nā huaʻania chia, a me nā hua.
Mahi
Maopopo iaʻu; ua luhiʻoe. Akā, e uhakiʻia ke kahe. Ma ka hopena o ka lā,ʻo ka hanaʻana e kōkua pono iāʻoe e hiamoe hou aku. E koho i ka manawa o nā lāʻoi aku ka maikaʻi iāʻoe, akāʻoi aku ka maikaʻi loa o ka hōʻaloʻana i kahi kau pono ma mua pono o ka moeʻana. Ināʻaʻoleʻoe i keʻano hauʻoli, e hanaʻoe i kekahi mau hale kaʻa ! A iʻole e pākuʻi i kahi kukui calorie pono i kāu lumi kuke .
E hoʻolālā i kahi'ōnaehana Wind-Down
E lilo i mea hana-i kēia ala, eʻike kou kino i ka wā e hiamoe ai! Hiki paha ke kī i kahi kīʻaha a holoi paha i ka waiʻauʻau - e hoʻonui i ka mahana o ka kino a lawe mai i lalo, e hōʻailona ana i kou kino e hiki i ka wā e pā ai i ka hay. E puhi i ka'alapalapala ma loko o kou lumi moe - ua hōʻikeʻia e hoʻomaha i ka hiamoe. A e hoʻoholo i kāu mau hana! Hoʻonāukiukiʻia ko mākou mau manaʻo e nā kukui kukui o ko mākou mau iPads, iPhones, iPods, a me ka mea e pono ai iaʻu ke nānā-hoʻokahi-ʻoi aku.
Maiʻai i kahi meaʻaiʻeleʻele kokoke i ka hola
ʻAʻole makemakeʻoe i kāu manawa hana manawa e hoʻopau ai i kāuʻai i kou wā e moe ai. Hiki iā ia ke alakaʻi i ka hōʻoluʻolu, e hoʻomāhuahua ana iāʻoe no ka pauʻana.
E like me ka hana, e pale i kaʻaiʻana i ka meaʻai nuiʻelua aʻekolu mau hola ma mua o kou hiamoeʻana. Ināʻoe i kekahi o ia mau lā (hana mākou a pau) aʻikeʻoe i ka pōloli pōloli ma mua o kou makemake e moe, eʻai i kahi mea māmā.
Ka pō nui!
No ka hoʻolālā hewaʻole, nā meaʻai, nā mea kōkua, a me nā mea'ē aʻe, e kākau inoa no nā leka uila o nā lā aʻole e hele i ka Hungry Girl!