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He aha inā he "lark" ʻoe a ʻo kāu hoa he "owl", a i ʻole ʻo ia? He aha kāu e hana ai inā ʻaʻole kūlike kāu papa hana? E moe pū e hoʻoikaika i ka pilina, a i ʻole e hele i nā lumi like ʻole i ke ahiahi? ʻO ka mea nui e ʻimi i kahi kuʻikahi, maopopo ka poʻe loea.
ʻO Kumail Nanjiani ka mea hoʻohenehene a me ka mea kākau/mea hana ʻo Emily W. Gordon, nā mea haku o Love Is a Sickness, i hoʻokahi manawa i hoʻoholo ai e moe i ka manawa like i kēlā me kēia pō, me ka nānā ʻole i kā lākou hana i kēlā me kēia lā.
Ua hoʻomaka ʻia e like me kēia: i kekahi mau makahiki i hala aku nei, ma ka hana, pono ʻo Gordon e ala a haʻalele i ka hale ma mua o Nanjiani, akā ua ʻae nā hoa e moe i ka manawa like. I kekahi mau makahiki ma hope mai, ua hoʻololi ko lākou papa manawa, a i kēia manawa ua ala ʻo Nanjiani ma mua a ma mua, akā ua paʻa nā kāne i ka hoʻolālā kumu, ʻoiai inā pono lākou e moe i ka hola ʻewalu o ke ahiahi. Ua ʻōlelo nā hoa hana ua kōkua iā lākou e hoʻomau i ka pilina, ʻoiai ke hoʻokaʻawale ʻia nā papa hana.
Auwe, ʻaʻole i kūleʻa nā mea a pau i ka mea a Nanjiani a me Gordon i hana ai: ʻaʻole i hoʻopau ʻia ka māhele ʻana i nā "larks" a me nā "owls", ʻaʻole i hui pinepine ka circadian rhythms o nā hoa. Eia kekahi, hiki i kekahi o nā kāne ke loaʻa i ka insomnia a i ʻole nā papahana ʻokoʻa inā ʻoe e moe pū, e liʻiliʻi ka manawa e hiamoe ai.
"A ʻo ka nele o ka hiamoe mau ka hopena maikaʻi ʻole i ko mākou mokuʻāina a me ko mākou ʻano," wehewehe ʻo Mayr Kruger, he loea hiamoe ma ka Yale Institute. "Makemake mākou i ka hiamoe, huhū wikiwiki mākou, a ke emi nei ko mākou naʻau naʻau." I ka wā lōʻihi, hiki i ka nele o ka hiamoe ke alakaʻi i nā pilikia o ka naʻau, nā maʻi metabolic, a me nā hemahema i ka ʻōnaehana pale.
Akā, ma kahi o ka hoʻopiʻi ʻana i kāu hoa no ka lawa ʻole o ka hiamoe, ʻōlelo ka poʻe loea e hana pū e hoʻoponopono i ka pilikia.
E hoʻomaopopo pono ʻoe i nā nui o ka hiamoe
"ʻO ka ʻike ʻana i nā ʻokoʻa ke kī i ka hoʻoponopono ʻana i kēia puzzle," wahi a Rafael Pelayo, he loea hiamoe ma Stanford Medical Center. Loaʻa paha iā ʻoe nā pono like ʻole, a maikaʻi kēlā. E hoʻāʻo e kūkākūkā iā lākou ma ke ʻano ākea a me ka ʻoiaʻiʻo me ka hiki ʻole ke hoʻohewa kekahi i kekahi.
"Pono mākou e kūkākūkā i kēia ma mua o ka wela ʻana o nā mea a hoʻomaka ʻoe e hakakā," wahi a Jesse Warner-Cohen, ka psychologist.
E ho'āʻo e moe a/a ala pū
Ua lanakila ʻo Nanjiani lāua ʻo Gordon - pono paha ʻoe e hoʻāʻo? Eia kekahi, ʻokoʻa paha nā koho. "No ka laʻana, inā makemake kekahi o ʻoukou i kahi hiamoe hou aʻe, hiki iā ʻoe ke koho i hoʻokahi mea: e hele i kahi moe a ala aʻe paha i ke kakahiaka me ka hui pū ʻana," wahi a Pelayo.
Hōʻike nā noiʻi ʻo ka hele ʻana o nā hoa e hiamoe i ka manawa like he hopena maikaʻi i ka nānā ʻana o nā wahine i kā lākou pilina a hāʻawi iā lākou i ka ʻoluʻolu a me ke kaiāulu me kā lākou kāne. ʻOiaʻiʻo, pono kēia e hoʻololi, akā pono ia.
E hele i kahi moe inā ʻaʻole ʻoe makemake e hiamoe
ʻO ka hele ʻana i kahi moe i ka manawa like he nui nā manawa e hoʻomaikaʻi ai i ka pilina. He mau kamaʻilio hūnā ʻia kēia (ka mea i kapa ʻia ʻo "kamaʻilio ma lalo o nā uhi"), a me nā pūliki, a me ka wahine. ʻO kēia mau mea a pau e kōkua iā mākou e hoʻomaha a "hānai" kekahi i kekahi.
No laila inā he pueo ʻoe a hiamoe ma hope o kāu hoa manu mua, makemake paha ʻoe e moe me ia e hoʻoikaika i ka pilina ma waena o ʻolua. A, ma ka laulā, ʻaʻohe mea e pale iā ʻoe mai ka hoʻi ʻana i kāu ʻoihana ma hope o ka hiamoe ʻana o kāu hoa.
E hana i ka lewa kūpono i loko o ka lumi moe
Inā ʻaʻole pono ʻoe e ala aʻe i ke kakahiaka nui, hiki i kāu hoa hana ke kani ʻana i ka puʻuwai puʻuwai e hiki ke hoʻoheheʻe iā ʻoe. No laila, ʻōlelo ʻo Pelayo e kūkākūkā me ke koʻikoʻi āpau i ka mea e ala ai ʻoe. E koho i ka mea i kūpono iā ʻoe: kahi uaki "māmā", kahi mode vibration leo ma kāu kelepona, a i ʻole kahi mele a ʻolua e aloha ai. ʻO kekahi mea e hoʻopilikia ʻole iā ʻoe a i kāu hoa moe - a i kekahi hihia, ʻaʻole e hoʻopilikia ʻia ʻoe e nā pani pepeiao a me ka pale hiamoe.
Inā ʻo ʻoe a i ʻole kāu wahine e ʻōwili pau ʻole mai kēlā ʻaoʻao a i kēia ʻaoʻao, e hoʻāʻo e hoʻololi i kou moena-ʻo ka nui a me ka paʻa, ʻoi aku ka maikaʻi.
Kāhea aku i kāu loea
ʻO nā hana maʻamau i kēlā me kēia lā kahi mamao loa mai ka pilikia nui loa: hiki mai kekahi o nā hoa pili i ka insomnia, snores a hele paha i kāna hiamoe. ʻAʻole kēia e hoʻopōʻino wale iā ia, akā pale pū nō hoʻi i kāna hoa pili i ka hiamoe nui. I kēia hihia, pono ʻoe e kelepona i kahi loea. "ʻO kou pilikia ka pilikia o kāu hoa," wahi a Mayr Kruger.
E moe i nā moena a i ʻole nā lumi like ʻole
Hoʻopili kēia manaʻo i nā mea he nui, akā i kekahi manawa ʻo ia wale nō ke ala i waho. "Maʻamau maʻamau ka hele ʻana i nā lumi like ʻole i kēlā me kēia manawa," wahi a Jesse Warner-Cohen. "Inā hoʻomaha ʻolua i ke kakahiaka i ka manawa like, ʻoi aku ka maikaʻi o ka pilina."
Hiki iā ʻoe ke hoʻāʻo e hoʻololi: e noho pū kekahi mau pō, ʻo kekahi ma nā lumi like ʻole. E ho'āʻo, hoʻokolohua, e ʻimi i kahi koho e kūpono i nā mea ʻelua. “Inā ʻoe e moe pū, akā ʻaʻole lawa ka hiamoe, ʻeha loa ʻoe i ke kakahiaka a hiki ʻole iā ʻoe ke neʻe i kou mau wāwae, ʻo wai ka mea e pono ai? i ninau mai ai ke kanaka psychologist. "He mea nui ka ʻoluʻolu o ʻolua e like me ka hiki - ʻaʻole wale i ka wā ala, akā i ka hiamoe."