Koj tus qauv pw tsaug zog puas raug cuam tshuam? Cia peb tham txog Circadian Rhythm Sleep Disorders!

Koj puas muaj teeb meem pw tsaug zog thaum hmo ntuj? Los yog koj puas sawv thaum sawv ntxov? Koj puas qee zaum xav tias tsaug zog thaum nruab hnub? Yuav luag txhua tus neeg tuaj yeem muaj ib lossis ob qho teeb meem pw tsaug zog no. Tab sis yog tias cov no tseem muaj, thiab yog tias lawv cuam tshuam rau koj cov dej num txhua hnub, koj kuj tseem yuav muaj teeb meem pw tsaug zog circadian rhythm, uas peb yuav tham txog. Tsis txhob txhawj, peb yuav tham txog qhov no yooj yim, hauv txoj kev uas koj tuaj yeem nkag siab.

"Circadian Rhythm" no yog dab tsi? Hais yooj yim xwb...

Lo lus "circadian" yog los ntawm Latin. Nws txhais tau tias "nyob ib puag ncig hnub." Yog li, circadian rhythm yog ib qho xwm txheej ntuj, kwv yees li 24 teev hauv peb lub cev. Nws zoo li lub moos me me hauv peb lub cev. Lub moos no qhia peb thaum twg yuav tsum pw thiab thaum twg yuav tsum sawv. Nws tsis yog tsuas yog pab peb pw tsaug zog xwb, tab sis nws kuj pab tswj ntau yam hauv peb lub cev, xws li kev ua haujlwm ntawm cov tshuaj hormones, qhov kub ntawm lub cev, thiab kev ntshaw.

Rau feem ntau ntawm cov neeg, lub moos no ua haujlwm tau yam tsis muaj teeb meem. Tab sis rau qee tus neeg, cov txheej txheem no tau ua tsis tiav. Thaum ntawd yog thaum Circadian Rhythm Sleep Disorders tshwm sim. Qhov ntawd txhais tau tias koj lub voj voog pw tsaug zog-sawv tau ua tsis tiav.

Cov hom kev mob circadian rhythm yog dab tsi?

Cov kab mob no muaj ntau hom. Cia peb saib qee hom kab mob tseem ceeb:

• Kev Mob Dav Hlau: Tej zaum koj twb tau hnov ​​txog qhov no lawm. Thaum peb mus ncig teb chaws uas muaj lub sijhawm sib txawv, nws yuav siv sijhawm ntev rau peb lub cev lub moos kom hloov mus rau lub sijhawm tshiab. Qhov ntawd yog qhov peb hu ua kev mob dav hlau.
• Kev Ua Haujlwm Pw Tsaug Zog (SWSD): Yog tias koj ua haujlwm hmo ntuj, qhov no tuaj yeem cuam tshuam rau koj thiab. Thaum peb pw tsaug zog thaum nruab hnub thiab ua haujlwm hmo ntuj, nws nyuaj rau peb lub cev lub moos hloov kho rau nws. Xav txog, thaum Sunil mus ua haujlwm hmo ntuj, nws tsis tsaug zog zoo thaum nruab hnub, thiab nws tseem xav tias tsaug zog thaum nws ua haujlwm hmo ntuj.
• Kev Mob Pw Tsaug Zog-Sawv Ntxov (DSWPD): Qhov no yog thaum tib neeg mus pw tsaug zog thiab sawv lig ob teev lossis ntau dua li qub. Piv txwv li, qee tus neeg sawv thaum 2-3 teev sawv ntxov thiab pw tsaug zog txog 11-12 teev tsaus ntuj. Qhov no feem ntau tshwm sim ntawm cov menyuam yaus thiab cov tub ntxhais hluas.
• Kev Mob Pw Tsaug Zog Thiab Sawv Thaum Ntxov (ASWPD): Qhov no yog qhov txawv ntawm qhov ua ntej. Koj tsaug zog thaum 6-7 teev tsaus ntuj thiab sawv thaum 2-3 teev sawv ntxov. Qhov no feem ntau tshwm sim ntawm cov neeg laus.
• Kev Mob Pw Tsaug Zog Tsis Sib Haum (ISWRD): Hauv qhov no, lub sijhawm pw tsaug zog thiab sawv ntxov tsis sib xws, tsis muaj qauv. Muaj kev pw luv luv ntau zaus hauv ib hnub. Qhov no feem ntau tuaj yeem tshwm sim rau cov neeg uas muaj cov kab mob hlwb xws li kev puas hlwb.
• Kev Mob Pw Tsaug Zog Tsis Yog 24 Teev Thiab Tsim Tsis Tau (N24SWD):Lawv lub cev lub moos tsis yog 24 teev raws nraim. Tej zaum yuav yog 25 lossis 26 teev. Yog li ntawd, lawv lub sijhawm pw yeej ib txwm lig me ntsis. Qhov no feem ntau pom ntawm cov neeg uas dig muag.

Ntxiv mus, qee zaum muaj teeb meem pw tsaug zog uas tsis haum rau ib qho ntawm cov pawg no, tab sis yog los ntawm kev cuam tshuam hauv lub circadian rhythm. Cov kws kho mob hu cov no ua "circadian sleep-wake disorder not otherwise specified."

Cov kab mob no muaj ntau npaum li cas? Puas yog txhua tus neeg raug mob?

Qhov tseeb, tsis suav nrog kev caij dav hlau thiab kev ua haujlwm hloov pauv, lwm yam kev mob plawv circadian feem ntau tsis tshua muaj. Lawv tau hais tias tsuas yog cuam tshuam txog li 3% ntawm cov pej xeem hauv ntiaj teb.

Txawm li cas los xij, kev qaug zog thaum caij dav hlau yog ib qho teeb meem uas ntau tus neeg caij dav hlau ntsib, tshwj xeeb tshaj yog thaum mus ncig rau qhov chaw uas muaj lub sijhawm sib txawv ntau dua ob teev. Kuj tseem pom tias kev ua haujlwm hloov pauv cuam tshuam rau kwv yees li ib feem peb ntawm cov neeg ua haujlwm hloov hmo ntuj.

Cov tsos mob ntawm cov teeb meem circadian rhythm no yog dab tsi?

Cov tsos mob ntawm cov kab mob no feem ntau yog cuam tshuam nrog kev pw tsaug zog thiab kev tsim. Lawv cuam tshuam nrog kev hloov pauv hauv koj lub voj voog pw tsaug zog, lossis txoj kev uas koj lub cev cuam tshuam rau hnub thiab hmo ntuj.

Cov tsos mob yuav txawv me ntsis nyob ntawm seb tus kab mob no zoo li cas. Saib seb koj puas muaj cov tsos mob no:

• Nyuaj siab pw tsaug zog thaum hmo ntuj (Insomnia): Tsis tsaug zog tau ob peb teev tom qab mus pw.
• Sawv ib nrab thaum pw tsaug zog: Sawv thaum nruab hmo lossis thaum sawv ntxov, tsis tsaug zog zoo.
• Muaj teeb meem rov qab tsaug zog tom qab sawv los.
• Sawv ntxov dua li koj xav.
• Nyuaj siab sawv thaum sawv ntxov (Sleep Inertia) , lossis muaj kev pw tsaug zog thiab sawv tsis tu ncua.
• Pw tsaug zog ntau dhau thaum nruab hnub (Hypersomnia): Qhov no ua rau koj xav pw tsaug zog thaum nruab hnub.
• Yuav tsum tau pw tsaug zog thaum nruab hnub.
• Xav tias nkees txhua lub sijhawm (Qaug zog).
• Mob taub hau.
• Tej yam xws li kev ntxhov siab, kev nyuaj siab, kev chim siab uas tshwm sim los ntawm kev tsis tsaug zog.

Xav txog seb, txawm tias koj mus pw thaum 10 teev tsaus ntuj los xij, koj yuav tsis tsaug zog txog thaum 1 teev sawv ntxov. Txawm tias koj xav sawv thaum 6 teev sawv ntxov los xij, koj lub cev zoo li tsis muaj zog. Koj xav tias koj tsaug zog thoob plaws hnub, thiab koj ua tsis tau dab tsi zoo. Yog tias qhov no txuas ntxiv mus, nws yuav yog ib qho tsos mob ntawm kev tsis sib haum xeeb ntawm lub cev.

Dab tsi ua rau muaj cov kab mob no?

Cov neeg uas muaj teeb meem circadian rhythm yuav muaj qee qhov kev hloov pauv hauv lawv lub cev lub "moos" lossis lwm yam txheej txheem cuam tshuam. Qee zaum qhov no tuaj yeem yog vim muaj teeb meem hauv ib feem ntawm lub hlwb.

Muaj ib feem ntawm peb lub hlwb hu ua hypothalamus . Sab hauv no yog ib pawg ntawm cov neurons tshwj xeeb hu ua suprachiasmatic nucleus (SCN).Qhov ntawd yog peb lub cev "lub moos tseem ceeb." Txawm tias tsis muaj kev cuam tshuam los ntawm sab nraud los xij, lub cev tib neeg feem ntau raug kho kom haum rau lub voj voog pw tsaug zog uas ntev tshaj 24 teev.

Cov teeb meem circadian rhythm tuaj yeem tshwm sim los ntawm:

• Kev puas tsuaj rau lub hlwb lossis kev cuam tshuam rau kev ua haujlwm ntawm lub hlwb: Piv txwv li, cov kab mob hlwb uas puas tsuaj, kev raug mob taub hau, kev kis kab mob xws li mob hlwb (encephalitis).
• Kev tsis pom kev zoo: Qhov chaw hu ua SCN muaj feem cuam tshuam ncaj qha rau peb lub qhov muag. Yog vim li cas lub hnub ci tseem ceeb rau peb lub cev lub moos. Yog li, cov neeg uas muaj kev puas tsuaj rau lawv lub qhov muag, retina, lossis cov hlab ntsha optic yuav muaj feem ntau dua rau cov kab mob no.
• Kev Mus Ncig Ua Si: Kev qaug zog ntawm lub cev yog qhov tshwm sim ntawm kev nce qib ntawm cov thev naus laus zis tshiab. Peb mus ncig ua si sai dua, tab sis peb lub cev tsis tuaj yeem hloov kho rau qhov ceev ntawd.
• Kev Ua Haujlwm: Cov neeg ua haujlwm hmo ntuj yuav muaj cov kab mob no vim yog qhov kev ua haujlwm ntawd.
• Cov laj thawj tsis paub meej: Ib txhia neeg muaj cov kab mob no vim yog cov laj thawj uas txawm tias cov kws kho mob tsis tuaj yeem txheeb xyuas tau.

Yam dab tsi ua rau muaj kev pheej hmoo ntawm cov kab mob no?

Muaj qee yam uas ua rau muaj kev pheej hmoo ntawm kev mob plawv dhia tsis tu ncua (circadian rhythm disorders) me ntsis. Qee yam ntawm cov no peb tuaj yeem tswj tau, thaum lwm yam peb ua tsis tau.

• Hnub Nyoog: Cov menyuam yaus thiab cov tub ntxhais hluas feem ntau yuav muaj tus qauv pw tsaug zog qeeb (DSWPD), thaum cov neeg hnub nyoog tshaj 60 xyoo feem ntau yuav muaj tus qauv pw tsaug zog ntxov (ASWPD).
• Kev cuam tshuam los ntawm noob caj noob ces: Qee yam kev pw tsaug zog tuaj yeem tau txais los ntawm peb niam peb txiv. Kev tshawb fawb kuj pom tias qee qhov kev hloov pauv noob caj noob ces ua rau muaj kev pheej hmoo ntawm kev muaj cov kab mob no.
• Kev mus ncig: Kev lag luam dav dav yuav cuam tshuam rau koj ntau dua thaum koj mus ncig sab hnub tuaj (qhov chaw uas koj lub voj voog pw tsaug zog nce mus) dua li thaum koj mus ncig sab hnub poob (qhov chaw uas koj lub voj voog pw tsaug zog rov qab).
• Kev Hloov Pauv Thaum Lub Sijhawm Hloov Pauv: Cov neeg ua haujlwm hloov pauv yuav ntsib cov teeb meem no thaum lawv hloov mus rau lub sijhawm hloov pauv uas pib ua ntej dua li qhov lawv tau siv.
• Kev hloov pauv ntawm lub paj hlwb: Cov neeg uas muaj mob xws li ADHD (kev tsis mloog zoo hyperactivity disorder) lossis Autism Spectrum Disorder yuav muaj feem ntau dua rau cov teeb meem circadian rhythm no.

Muaj lwm yam teeb meem dab tsi tshwm sim vim yog cov kab mob no?

Cov teeb meem ntawm lub voj voog circadian sib txawv heev. Qee qhov tsuas muaj qhov cuam tshuam me me xwb, thaum lwm tus tuaj yeem ua rau muaj kev cuam tshuam loj rau koj lub neej.

• Kev kawm ntawv thiab kev ua tsis tau haujlwm: Cov neeg uas muaj cov kab mob no yuav muaj teeb meem kawm ntawv thiab ua haujlwm raws sijhawm.
• Lwm yam teeb meem pw tsaug zog: Cov neeg no kuj tseem yuav muaj lwm yam teeb meem pw tsaug zog, xws li pw tsis tsaug zog ntev .
• Kev siv tshuaj:Tej zaum yuav muaj ib txhia neeg xav siv cov tshuaj pw tsaug zog uas yuav tsis tas yuav muaj daim ntawv yuav tshuaj, cawv, lossis lwm yam tshuaj (nrog lossis tsis muaj daim ntawv yuav tshuaj los ntawm kws kho mob) kom tsaug zog. Qhov no tuaj yeem ua rau muaj kev pheej hmoo ntawm kev quav dej cawv lossis tshuaj yeeb (kev siv cawv tsis zoo lossis kev siv tshuaj yeeb tsis zoo) .
• Kev sib tsoo thiab kev raug mob: Kev tsaug zog thaum nruab hnub ua rau muaj kev pheej hmoo ntawm kev sib tsoo thaum tsav tsheb lossis siv cov tshuab hnyav.

Cov kws kho mob yuav paub tseeb li cas yog tias koj muaj cov kab mob no?

Yuav kom paub tseeb tias koj muaj teeb meem circadian rhythm disorder (tshwj tsis yog jet lag), koj yuav tsum muaj cov tsos mob tsawg kawg yog peb lub hlis. Tus kws kho mob yuav siv ntau txoj kev los kuaj xyuas cov teeb meem no:

• Cov lus nug, keeb kwm kho mob, thiab kev tham nrog koj: Peb yuav sau cov ntaub ntawv los ntawm kev nug cov lus nug txog koj cov tsos mob, kev pw tsaug zog, thiab nws cuam tshuam li cas rau koj txoj haujlwm.
• Kev kuaj lub cev thiab lub paj hlwb: Qhov no yuav kuaj xyuas lwm yam mob uas yuav ua rau muaj cov tsos mob no.
• Kev kuaj mob hauv chaw kuaj mob: Tej zaum yuav muaj kev kuaj cov qaub ncaug, ntshav, thiab zis. Cov no tuaj yeem saib cov tshuaj hormones thiab lwm yam cim qhia kom pab txiav txim seb hom thiab ua rau muaj tus kab mob no.
• Kev thaij duab: Tej yam xws li kev thaij duab (CT) lossis kev thaij duab (MRI) siv tau los saib seb puas muaj teeb meem nrog lub hlwb.
• Cov ntaub ntawv sau txog kev pw tsaug zog: Koj tus kws kho mob yuav hais kom koj sau ib phau ntawv sau txog koj txoj kev pw tsaug zog.
• Kev Sau Ntawv: Qhov no yog ib lub cuab yeej siv los ntsuas kev txav mus los uas hnav rau ntawm dab teg. Nws zoo li lub moos. Tej zaum yuav muaj lus nug kom koj hnav nws 24 teev hauv ib hnub, rau ob peb hnub lossis ob peb lub lis piam. Nws tshuaj xyuas koj cov qauv kev ua ub no.

Nyob ntawm seb koj cov tsos mob thiab koj tus kws kho mob xav li cas, tej zaum yuav muaj kev kuaj ntxiv. Koj tus kws kho mob yuav qhia ntxiv rau koj txog qhov no.

Yuav kho qhov no li cas? Puas kho tsis tau?

Kev kho mob rau cov teeb meem circadian rhythm yuav txawv nyob ntawm hom teeb meem uas koj muaj thiab koj tus kheej qhov xwm txheej. Kev kho mob yuav suav nrog ib lossis ntau yam hauv qab no:

• Kev tswj lub teeb:
• Noj tshuaj melatonin lossis lwm yam tshuaj zoo sib xws raws li kws kho mob hais:
• Kev Hloov Pauv Tus cwj pwm ntsig txog kev pw tsaug zog (Kev Huv Si Pw Tsaug Zog):

Kev tswj lub teeb yuav pab tau li cas?

Qhov ntawm peb lub hlwb hu ua SCN txuas ncaj qha rau retina ntawm peb lub qhov muag. Yog vim li cas lub hnub ci muaj feem cuam tshuam rau peb lub moos lub cev. Yog tias koj tau mus rau lub khw muag khoom siv loj thiab pom qhov chaw teeb pom kev zoo, tej zaum koj yuav tau pom txhua yam teeb pom kev zoo dawb sib txawv. Xiav dawb, daj dawb, txias dawb, sov dawb. Yog tias koj muaj teeb meem circadian rhythm, koj tuaj yeem pab tswj koj lub voj voog pw tsaug zog los ntawm kev hloov qhov ci thiab xim ntawm lub teeb nyob ib puag ncig koj.

Feem ntau, lub teeb ci ntsa iab pab koj sawv, thiab lub teeb tsaus ntuj pab koj pw tsaug zog.Yog li ntawd, sim qhib teeb ci thaum koj sawv ntxov. Tua teeb thaum koj mus pw thaum hmo ntuj.

Tsis tas li ntawd xwb, koj tuaj yeem hloov xim ntawm lub teeb. Siv lub teeb txias (xiav) tsuas yog thaum nruab hnub xwb, vim peb lub hlwb rhiab heev rau lub teeb xiav. Thaum yav tsaus ntuj, siv lub teeb sov so, daj.

Lub teeb xiav kuj los ntawm cov ntxaij vab tshaus xws li TV, khoos phis tawj, thiab xov tooj ntse. Koj tuaj yeem pab koj pw tsaug zog los ntawm kev hloov cov xim teeb tsa ntawm lawv cov ntxaij vab tshaus thiab txo lawv siv ua ntej pw.

Muaj cov tshuaj hom twg?

Peb lub cev tsim cov tshuaj hormones hu ua melatonin . Qhov no yog yam uas tswj peb lub circadian rhythm thiab ua rau peb tsaug zog. Yog tias koj xav noj melatonin sab nraud, nws yog ib qho tseem ceeb heev uas yuav tsum tham nrog kws kho mob kom paub qhov ntau npaum li cas. Cov tshuaj Melatonin tuaj yeem yuav tau ntawm cov khw muag tshuaj. Kuj tseem muaj cov tshuaj uas ua haujlwm zoo ib yam li melatonin, piv txwv li Tasimelteon lossis Ramelteon . Cov no yog cov kws kho mob pom zoo rau kev mob circadian rhythm. Tsis txhob siv cov tshuaj no yam tsis tau kev qhia los ntawm kws kho mob.

Kev tu cev pw tsaug zog yog dab tsi?

"Kev tu cev pw tsaug zog" yog ib lo lus uas cov kws kho mob feem ntau siv. Nws hais txog cov cwj pwm uas tuaj yeem txhim kho qhov zoo thiab qhov ntau ntawm kev pw tsaug zog. Saib seb koj puas tuaj yeem ua raws li cov cwj pwm no:

• Ua kom koj muaj tus cwj pwm mus pw thaum lub sijhawm teem tseg thiab sawv thaum lub sijhawm teem tseg. Nws yog ib qho tseem ceeb uas yuav tsum ua qhov no tib lub sijhawm txhua hnub.
• Maj mam hloov koj lub sijhawm pw. Tsis txhob hloov loj ib zaug.
• Nrhiav sijhawm kom pw tsaug zog txaus.
• Tsim kom muaj ib txoj kev ua neej ua ntej yuav mus pw (piv txwv li nyeem phau ntawv, da dej sov so)
• Tsis txhob siv teeb ci ntsa iab thiab cov ntxaij vab tshaus hluav taws xob (xov tooj, TV) thaum ze rau lub sijhawm pw.
• Tsis txhob haus dej cawv thiab noj mov ntau thaum lub sijhawm yuav mus pw. Tsis txhob haus dej ntau dhau.
• Siv koj chav pw rau kev pw tsaug zog thiab kev sib deev xwb. Tsis txhob ua tej yam xws li ua haujlwm lossis saib TV hauv txaj.

Puas tuaj yeem tiv thaiv cov teeb meem circadian rhythm no tau?

Muaj ntau yam teeb meem ntawm lub sijhawm circadian rhythm uas tshwm sim vim yog qee yam uas peb tsis paub, thiab vim yog qee yam uas peb tswj tsis tau. Koj tuaj yeem txo qhov kev pheej hmoo ntawm qee yam ntawm lawv. Kev lag luam dav hlau yog suav tias yog qhov tshwm sim ib txwm muaj ntawm kev caij dav hlau.

Tab sis qee qhov kev mob plawv circadian rhythm nyuaj heev rau kev tiv thaiv, tshwj xeeb tshaj yog thaum lawv tshwm sim los ntawm kev puas tsuaj rau lub hlwb, kev cuam tshuam los ntawm caj ces, lossis cov cwj pwm uas tau txais los ntawm niam txiv.

Yog tias kuv raug mob li no, kuv yuav tsum xav li cas? Nws yuav kav ntev npaum li cas?

Yog tias koj muaj teeb meem circadian rhythm disorder, qhov koj yuav tau txais yuav txawv nyob ntawm hom teeb meem uas koj muaj. Feem ntau, cov mob no ua rau koj muaj teeb meem pw tsaug zog thaum koj sim pw tsaug zog, thiab kom tsaug zog thaum koj yuav tsum sawv. Koj tuaj yeem tswj lossis txo cov tsos mob no los ntawm kev hloov koj tus cwj pwm pw tsaug zog thiab tau txais kev kho mob.

Qhov tseem ceeb yog tias txawm hais tias kev cuam tshuam ntawm lub sijhawm circadian tsis yog qhov txaus ntshai ncaj qha, lawv tuaj yeem ua rau muaj kev pheej hmoo ntawm cov xwm txheej txaus ntshai. Yog tias koj tsaug zog thaum tsav tsheb lossis ua haujlwm nrog cov tshuab hnyav, qhov ntawd txaus ntshai heev, puas yog?

Cov teeb meem circadian rhythm yuav kav ntev npaum li cas nyob ntawm ntau yam, suav nrog hom teeb meem uas koj muaj, koj ua raws li kev coj ua kom pw tsaug zog zoo npaum li cas, thiab koj teb rau kev kho mob zoo npaum li cas. Qee zaum cov teeb meem no tuaj yeem kav ntev mus tas li, tshwj xeeb tshaj yog cov uas ua rau lub hlwb puas tsuaj los ntawm cov kab mob hlwb uas puas tsuaj. Koj tus kws kho mob tuaj yeem qhia koj ntxiv txog yam uas yuav tshwm sim raws li koj tus mob.

Txawm li cas los xij, qee qhov kev mob hlwb circadian rhythm zoo dua qub. Jet lag yog ib qho mob zoo li no. Nws tuaj yeem kav ntev li ob peb hnub mus rau ob peb lub lis piam (qhov sib txawv ntawm lub sijhawm ntev dua, cov tsos mob yuav ntev dua). Kev mob hlwb ua haujlwm hloov pauv kuj tseem tuaj yeem zoo dua los ntawm kev ua haujlwm hloov hmo ntuj lossis hloov mus rau hloov hnub.

Kuv yuav ua li cas thiaj saib xyuas kuv tus kheej? Kuv puas yuav tsum mus ntsib kws kho mob?

Yog tias koj xav tias koj muaj teeb meem circadian rhythm disorder, nws yog ib lub tswv yim zoo kom mus ntsib kws kho mob, tshwj xeeb tshaj yog tus kws kho mob pw tsaug zog lossis tus kws kho mob puas siab puas ntsws. Ua li ntawd thaum ntxov tuaj yeem pab koj zam cov teeb meem loj xws li kev raug mob thiab teeb meem ntawm kev ua haujlwm lossis tsev kawm ntawv vim yog kev tsaug zog thaum nruab hnub.

Thaum koj mus ntsib kws kho mob thiab tau txais kev kuaj mob lawm, nws yog ib qho tseem ceeb uas yuav tsum ua raws li cov lus qhia ntawm kws kho mob. Tshwj xeeb tshaj yog thaum nws los txog rau kev hloov koj tus cwj pwm pw tsaug zog, tus cwj pwm, thiab kev ua neej niaj hnub. Kev tu cev pw tsaug zog feem ntau yog qhov tseem ceeb.

Lwm yam uas yuav pab tau koj tswj tau qhov teeb meem no yuav txawv nyob ntawm seb koj muaj tus kab mob dab tsi thiab koj qhov xwm txheej li cas. Koj tus kws kho mob yog tus neeg zoo tshaj plaws los qhia koj txog yam koj ua tau los txo koj cov tsos mob thiab tiv thaiv lwm yam teeb meem.

Kuv yuav tsum nug kuv tus kws kho mob li cas?

Thaum koj mus ntsib kws kho mob, nco ntsoov cov lus nug no:

• Kuv muaj hom kev tsis sib haum xeeb ntawm lub voj voog circadian zoo li cas?
• Puas muaj ib qho ua rau kuv muaj teeb meem no?
• Qhov no cuam tshuam li cas rau kuv tus qauv pw tsaug zog thiab sawv?
• Cov kev xaiv kho mob rau qhov no yog dab tsi?
• Feem ntau tus kab mob no kav ntev npaum li cas?
• Kuv ua tau dab tsi los tswj qhov teeb meem no?
• Yog tias kuv muaj tus kab mob no, kuv yuav tsum zam lossis tsis txhob ua dab tsi?

Thaum kawg, yuav tsum nco ntsoov li cas... (Cov Lus Coj Mus Tsev)

Nws yuav ua rau peb chim siab thaum peb muaj teeb meem pw tsaug zog uas peb tsis tuaj yeem tswj tau. Qhov ntawd yog qhov tseeb. Txawm li cas los xij, yog tias koj xav tias koj muaj teeb meem circadian rhythm, tsis txhob ntshai mus ntsib kws kho mob. Muaj ntau txoj hauv kev los kho thiab tswj cov mob no. Los ntawm kev ua li ntawd, koj tuaj yeem ua rau koj lub cev rov qab mus rau txoj kev pw tsaug zog. Tom qab ntawd koj tuaj yeem siv sijhawm zoo tshaj plaws ntawm koj hnub, tau pw tsaug zog zoo, thiab xav zoo txog koj txoj kev noj qab haus huv thiab kev nyob zoo 24 teev hauv ib hnub. Koj tsis nyob ib leeg, yog li tsis txhob yig thov kev pab!

` Pw tsaug zog, circadian rhythm, kev pw tsaug zog tsis zoo, insomnia, lub moos ntawm lub cev, lub moos biological, tus qauv pw tsaug zog