TMWO: The online Maori translation of Mary Ellen Copeland's WRAP                                   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.    Return to top of page