Yog tias koj tus menyuam muaj teeb meem kev mloog tsis taus ( ADHD ), tej zaum koj yuav muaj teeb meem kom lawv tsaug zog thaum hmo ntuj. Tej zaum lawv yuav muaj teeb meem pw tsaug zog, lawv yuav quaj, lawv yuav thov kom tau ntau dua, thiab lwm yam. Tej zaum koj yuav paub txog cov cwj pwm no. Koj tsis yog tib leeg xwb, kev tshawb fawb tau qhia tias txog li 70% ntawm cov menyuam uas muaj ADHD , lossis xya ntawm kaum tus, muaj teeb meem pw tsaug zog. Tab sis tsis txhob txhawj, muaj ntau yam koj tuaj yeem ua tau los pab koj tus menyuam kom pw tsaug zog zoo. Cia peb tham txog lawv.
Vim li cas cov menyuam yaus uas muaj ADHD thiaj muaj teeb meem pw tsaug zog?
Cov kws kho mob tseem tsis tau paub meej tias yog dab tsi ua rau muaj teeb meem pw tsaug zog rau cov menyuam yaus uas muaj ADHD. Nws yuav muaj feem cuam tshuam rau tus cwj pwm ntawm tus menyuam, lossis nws yuav yog vim muaj mob uas cuam tshuam kev pw tsaug zog.
Hauv lwm lo lus, muaj ntau yam tseem ceeb uas tuaj yeem cuam tshuam rau qhov no:
- Cov Tshuaj Txhawb Rau ADHD: Txawm hais tias cov tshuaj no pab cov menyuam kom tsom ntsoov thaum nruab hnub, lawv cov teebmeem qee zaum tuaj yeem ntev mus txog hmo ntuj thiab cuam tshuam kev pw tsaug zog. Txawm li cas los xij, cov menyuam uas tsis noj cov tshuaj no kuj muaj teeb meem pw tsaug zog .
- Kev Ntxhov Siab thiab Teeb Meem Kev coj cwj pwm: Kev ntxhov siab kuj yog ib qho uas tshwm sim ntau ntawm cov menyuam yaus uas muaj ADHD. Kev xav txog cov xwm txheej ntawm hnub, kev ntshai nyob ib leeg, thiab kev ntshai qhov tsaus ntuj tuaj yeem ua rau nws nyuaj rau tsaug zog thaum hmo ntuj.
- Kev Qhia Txog Lub Hlwb: Kev hloov pauv hauv lub cev qhia uas tswj kev pw tsaug zog thiab kev sawv hauv peb lub hlwb yog xav tias yuav cuam tshuam nrog ADHD.
- Tsis txaus Melatonin : Melatonin yog ib yam tshuaj hormones uas peb lub cev tsim tawm los pab peb tsaug zog. Ib txhia menyuam uas muaj ADHD yuav muaj cov tshuaj hormones no qis dua li qub.
Tej yam ua rau muaj teeb meem pw tsaug zog yog dab tsi?
Muaj ntau yam cim qhia tias ib tug me nyuam uas muaj ADHD yuav muaj teeb meem pw tsaug zog. Txawm hais tias qee qhov ntawm cov no feem ntau tshwm sim rau cov me nyuam, lawv feem ntau tshwm sim rau cov me nyuam uas muaj ADHD. Lawv kuj muaj feem yuav muaj qee yam mob ntsig txog kev pw tsaug zog.
| Teeb meem/mob | Hais yooj yim xwb... |
|---|---|
| Kev tsis kam pw thaum mus pw | Thaum lawv hais kom lawv mus pw, lawv hais tias tsis tau. Lawv siv sijhawm nrog kev thov txim. Lawv tawm hauv chav rov qab los dua. |
| Kev ntxhov siab thaum mus pw | Kuv ntshai nyob ib leeg thaum hmo ntuj, ntshai nyob hauv qhov tsaus ntuj. Kuv tsis tuaj yeem so kuv lub siab vim kuv pheej xav txog cov teeb meem uas kuv muaj thaum nruab hnub. |
| Tsis tsaug zog | Ua rau pw tsaug zog tsis taus, sawv ntxov thaum ib tag hmo, rov qab pw tsis taus, lossis sawv ntxov thaum sawv ntxov. Qhov no feem ntau tshwm sim rau cov menyuam yaus. |
| Pw tsaug zog qeeb | Lub cev lub voj voog pw tsaug zog thiab sawv rov qab los. Koj sawv tsis taus kom txog thaum tsaus ntuj thiab tom qab ntawd pw tsaug zog kom txog thaum sawv ntxov. |
| Cov kev cai pw tsaug zog tshwj xeeb | Nws yog ib qho tseem ceeb heev uas yuav tsum muaj ib yam khoom ua si tshwj xeeb, saib TV, lossis nyob hauv koj chav kom tsaug zog. Yog tias nws ploj mus, koj yuav sawv. |
| Kev Ntshai thiab Kev Pw Tsaug Zog Apnea | Ua pa nyuaj thaum pw tsaug zog. Hauv tus mob pw tsaug zog Apnea , cov leeg nqaij hauv caj pas so thiab ua pa tsis ua haujlwm li ob peb feeb. Qhov no cuam tshuam kev pw tsaug zog. |
| Mob ceg tsis so | Muaj ib qho kev xav tsis xis nyob hauv ob txhais ceg uas piav tsis tau. Koj yuav tsum txav koj ob txhais ceg tas li kom tshem tau qhov mob ntawd. Qhov no tuaj yeem tshwm sim thaum koj yuav mus pw lossis thaum koj pw tsaug zog. |
| Kev mob qaug dab peg | Ib yam mob uas ua rau yus tsaug zog ntau dhau thaum nruab hnub thiab pib tsaug zog sai sai. Kev tshawb fawb qhia tau tias qhov no feem ntau tshwm sim rau cov neeg uas muaj ADHD. |
Puas yog tsis tsaug zog ua rau ADHD zuj zus tuaj?
Yog, kiag li. Qee zaum nws nyuaj rau hais seb tus menyuam tus cwj pwm teeb meem yog vim tsis tsaug zog lossis ADHD nws tus kheej, vim tias ob qho tib si muaj feem cuam tshuam.
Nco ntsoov, tsis tsaug zog tuaj yeem ua rau cov tsos mob ADHD hnyav dua, tsis yog tus cwj pwm phem hauv ib tug menyuam xwb.
Tsis tau pw tsaug zog txaus tuaj yeem ua rau cov tsos mob ADHD no zuj zus tuaj:
- Ua ub ua no ntau dhau : Tus menyuam txoj kev ntxhov siab thiab tsis nyob twj ywm yuav nce ntxiv.
- Tsis ua tib zoo mloog : Lub peev xwm los mloog cov haujlwm hauv tsev kawm ntawv lossis txawm tias mloog cov lus uas tau hais txo qis.
- Nyuaj rau kev nkag siab cov ntaub ntawv: Nws nyuaj rau kawm thiab nkag siab txog qee yam tshiab.
Tsis tas li ntawd xwb, kev tsis tsaug zog ntev ua rau muaj kev pheej hmoo ntawm lwm yam teeb meem.
Piv txwv li:
- Cov teeb meem ntawm lub hlwb xws li kev nyuaj siab thiab kev ntxhov siab
- Hauv lub cevQhov hnyav nce (BMI siab dua)
Feem ntau, kev tsis tsaug zog txaus tuaj yeem ua rau tus menyuam lub neej tsis zoo. Lawv yuav tsis mus kawm ntawv, chim siab thaum nruab hnub, thiab nkees txhua lub sijhawm. Tsis tas li ntawd xwb, koj tus menyuam qhov teeb meem pw tsaug zog tuaj yeem ua rau muaj kev ntxhov siab thiab kev nyuaj siab uas koj yuav tsum tau saib xyuas lawv.
Yuav ua li cas pab koj tus menyuam pw tsaug zog zoo?
Ua ntej koj mus ntsib kws kho mob seb puas muaj mob dab tsi ua rau koj tus menyuam muaj teeb meem pw tsaug zog, muaj qee cov kauj ruam yooj yim tab sis tseem ceeb heev uas koj tuaj yeem sim ua hauv tsev. Peb hu cov no ua "kev coj ua pw tsaug zog zoo."
1. Tsim kom muaj ib txoj kev ua neej ua ntej yuav mus pw.
Ua tib yam li qub txhua hmo rau ib lossis ob teev ua ntej yuav mus pw. Piv txwv li, ua tej yam raws li qhov kev txiav txim, xws li ntxuav koj lub cev, hnav khaub ncaws, txhuam koj cov hniav, nyeem ntawv, mloog suab paj nruag so, thiab tua teeb . Qhov no yuav ua rau koj tus menyuam lub cev qhia tias "nws yog lub sijhawm mus pw."
2. Kaw cov ntxaij vab tshaus
Tua tag nrho cov khoom siv hluav taws xob xws li TV, smartphones, video games, thiab computers tsawg kawg 30 feeb ua ntej yuav mus pw. Lub teeb xiav los ntawm cov khoom siv no cuam tshuam rau kev tsim cov melatonin, uas yog cov tshuaj hormones uas ua rau peb tsaug zog. Hloov chaw, cia koj tus menyuam ua qee yam uas so, xws li nyeem phau ntawv lossis ua qee yam uas so.
3. Tsis txhob haus dej uas muaj caffeine.
Tsis txhob muab dej haus uas muaj caffeine xws li kas fes, tshuaj yej, thiab cola rau koj tus menyuam haus thaum nruab hnub, tshwj xeeb tshaj yog thaum yav tsaus ntuj. Yog ua tau, zoo dua kom tsis txhob haus kiag li.
4. Sim Suab Dawb
Txawm yog lub suab me me xwb los, muaj ib txhia menyuam yaus kuj tsim los. Lub suab mos mos ntawm zaj nkauj uas tsis muaj suab nrov los ntawm lub tshuab "white noise machine" yuav pab tau ib tug menyuam tsaug zog zoo los ntawm kev tshem tawm lwm lub suab ntawm ib puag ncig.
5. Ua si kom zoo thiab tawm dag zog thaum nruab hnub.
Yog ib tug me nyuam koom nrog kev tawm dag zog thiab ua si thaum nruab hnub, nws yuav pab kom lub cev tau txais kev tawm dag zog zoo thiab pw tsaug zog zoo thaum hmo ntuj.
Yog tias koj tus menyuam tseem muaj teeb meem pw tsaug zog txawm tias tau ua li no los xij, nco ntsoov nrog koj tus kws kho mob tham txog qhov no . Tej zaum nws yuav tsum tau kuaj xyuas seb puas muaj mob dab tsi (xws li kev pw tsaug zog tsis taus pa) lossis hloov koj tus menyuam cov tshuaj.
Cov Lus Qhia Txog Kev Coj Mus Tsev
- Nws yog ib qho uas ntau tus menyuam uas muaj ADHD muaj teeb meem pw tsaug zog, yog li ntawd tsis txhob txhawj txog nws.
- Koj tus menyuam tsis tsaug zog thaum hmo ntuj tsis yog ib qho ua rau muaj kev txhawj xeeb. Nws yuav yog vim muaj tej yam hauv lub cev thiab tus cwj pwm uas cuam tshuam nrog ADHD.
- Kev pw tsaug zog zoo yog qhov tseem ceeb rau kev tswj hwm koj tus menyuam cov tsos mob ADHD. Kev pw tsaug zog tsis txaus tuaj yeem ua rau qhov mob hnyav dua.
- Ua ntej, sim tsim kom muaj kev pw tsaug zog tas li. Kev txwv lub sijhawm saib xov tooj thiab kev tawm dag zog thaum nruab hnub yog qhov tseem ceeb.
- Yog tias cov tshuaj kho mob hauv tsev no tsis ua haujlwm, mus ntsib koj tus menyuam tus kws kho mob yam tsis muaj kev ncua.
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Tsis muaj lus teb tau muab tso tawm. Ntxiv koj cov lus tawm ntawm no thawj zaug.
Ntxiv koj cov lus