ʻAʻole kēia mea hou: ʻo ka hiamoe a me kahi nohona olakino e hele pū i ka lima. ʻAlekohola, lāʻau lapaʻau, paka, kahi hemahema o ka hana kino a i ʻole ka papaʻai maikaʻi ʻole nā ​​mea āpau e kōkua i ka hōʻino ʻana o ka maikaʻi o ka hiamoe.

Maʻalahi loa ia, e hiamoe maikaʻi, pono ʻoe e ola olakino.

Ua hōʻikeʻia he mau hanana nā hoʻoikaika kino maikaʻi i ka hōʻemi ʻana i nā haunaele hiamoe a me ka mālama ʻana i ka hiamoe mau. Hoʻohālikelike ka hopena me ka hypnotics, me ka ʻole o nā hopena ʻaoʻao. Wahi a kahi noiʻi i paʻi ʻia ma 2011 a alakaʻi ʻia ma waena o 3000 mau makahiki 18 a 85 paha makahiki, e hana ana i 150 mau minuke haʻuki i kēlā me kēia pule (ke kaulike a hiki i ka pae hana ikaika) hoʻonui i ka maikaʻi o ka hiamoe e 65%.

Kupaianaha, ʻo ka mea ʻoi loa e hiamoe wikiwiki, a ʻoi aku ka maikaʻi o ka hiamoe.

Eia naʻe, ʻoi aku ka maikaʻi o ka hoʻomaʻamaʻa ʻana i ke kakahiaka, ʻoiai ʻo ka hoʻoikaika kino ʻana i ke ahiahi hiki ke hoʻoulu i kekahi mau kānaka. ʻO kahi haʻuki ʻoluʻolu, e like me ka ʻauʻau ʻana a i ʻole ka hele wāwae ʻana, hiki ke hōʻemi i nā pae hopohopo; ʻoiai ka luhi ʻoi aku ka luhi i ke kino a hoʻokuʻu i nā endorphins me kahi hopena maluhia. Inā hiki, hoʻomaʻamaʻa i kahi hana kino ma waho: ke hōʻike ʻia i ka mālamalama kūlohelohe e kōkua i ka hoʻoponopono ʻana i nā mele circadian, a keu hoʻi i ka lā a me ka mele.

Ma ka ʻaoʻao meaʻai, pono mākou e pili hou i ke kaulike. Mai ʻai i ke kaumaha i ka pō, ʻaʻole hoʻi i ka mea momona, ʻo ke kō ka mea e stimulant, a pale i ka ʻalekohola, ʻo ia nā ana kumu.