Kainga / Haere MaiMo te KaupapaMo te KaituhiHononga / KaitautokoWhakapa Mai
   
         
   
Te Puakitanga
Te Whakaaturanga Whanui
Ma Wai Tenei Mahere?
Hei Timatatanga
UPOKO  1
UPOKO  2
UPOKO  3
UPOKO  4
UPOKO  5
UPOKO  6
UPOKO  7
UPOKO  8
Nga Tohutohu KimiTautoko
Te Tohutohu Hoa
Nga Mahinga Arotahi
Nga Mahinga Whakanga
Waihanga, Ngahau, Mahinga Whakatau
Ate Tuhituhi Pukapuka
Whakarongo Waiata
Te Kai Ora
Te Korikori
Te Ao Marama
Te Moe Pai
 
 

 
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Ka ora ake koe i te moe pai. Ko te 6 ki te 8 haora ia pō ka rahi ki te nuinga o te tangata. (Menā ka roa ake tō moe ka hē kē atu tō āhuatanga).

Hei āwhina ngā tohutohu whai ake nei kia moe pai ai koe ia pō:

  • Haere ki te moe i te wā tahi ia pō ka oho ake i te wā tahi i te ata. Ki te takaroa koe ki te moe , me oho tonu i te wā whakaritea. Ka taea te moe poto anō i te ahiahi.
  • Kaua e "moe roa". Ka hē atu tō āhuatanga.
  • Kaua e tino inu kāwhē. Ehara ko te kāwhē me te tī anake, arā atu anō ia. He nui tonu te kāwhe kei roto i te tiakarete, kei ngā wai reka, kei ētahi rongoā ūpoko ānini anō hoki.
  • Kaua e kai paipa. He mea whakaohooho. Ki te kore e whakarērea tō mahi kai paipa ināia tonu nei, whakamutua tō kai paipa e rua e toru haora rānei i mua mai i tō haerenga ki te moe.
  • Kaua e inu waipiro. Ahakoa te āwhina kia moe ai koe, ka pā tonu ki tō moe i te roanga o te pō e oho mōata ai pea koe.
  • Kia rite tonu te kai i te wā kotahi ā kia kaua e nui rawa te kai i mua i tō haerenga ki te moe. Kaua hoki e kai kore.
  • Kia nui tonu te kai hua kau. He mea konupūmā kei roto e moe pai ai koe. Ki te kore e taea e koe te kai hua kau e kōrero ki tō rata mō te whiwhi konupūmā waihanga kē.
  • Me korikori tinana ia rā engari kaua e uakaha rawa i mua tata mai i te moe.
  • Ka ware ana koe ki te moe, whakatangihia mai he waiata reka ki tō mihini waiata ka aukati hoki i a ia anō.
  • Āta whakaaro ki tō hā, ka āta whakahuahua puku i ngā kupu nei 'hī' 'hā'.
  • Pānuitia tētahi pukapuka tino noa, tirohia rānei tētahi whakaaturanga tīwī i mua i te moe.
  • Tuhituhi ki tō pukapuka rātaka mō te aha noa iho nei kia ngenge rawa koe ki te tuhituhi.
  • Ko te kai hanawiti korukoru me te karaehe miraka i mua i tō moe e hikitia ai te taumata serotonin (he pūtau roro) e hiamoe ai.
  • Tērā pea ko te kaukau mahana hei āwhina i a koe ki te moe.
  • Kei tō toa kaihauora he otaota whakamoe, he rongoā rākau hoki e pai ai tō moe.
  • Kotahi te roi oira lavender ki tō pera hei whakataunga hei whakamoe i a koe.
  • Mēnā kei te pāngia e ngā tohu whare tangata pā, pērā i te kirikā me te werawera pō i kore ai koe i moe, haere ki tō kaimahi hauora kia whiwhi rongoā.