Xav txog seb koj yuav tsis xis nyob li cas thaum koj mus pw thaum hmo ntuj tom qab ua haujlwm hnyav ib hnub thiab tsis tuaj yeem tsaug zog, tig rov qab thiab tig ... lossis sawv thaum sawv ntxov thiab tsis tuaj yeem rov qab pw tsaug zog dua, xav txog nws ... Qhov no yog qhov teeb meem uas peb ntau tus muaj nrog kev pw tsaug zog tsis taus, lossis hauv kev kho mob, pw tsaug zog tsis taus . Thaum rau qee tus, qhov no tsuas yog kev ntxhov siab me me xwb, rau lwm tus, kev pw tsaug zog tsis taus tuaj yeem yog qhov teeb meem loj uas cuam tshuam lawv lub neej tag nrho. Yog li ntawd vim li cas qhov no thiaj tshwm sim? Cia peb tham txog qhov no yooj yim thiab ntxaws ntxaws.
Insomnia yog dab tsi tiag?
Hais yooj yim xwb, insomnia yog thaum koj pw tsis tsaug zog zoo. Qhov ntawd txhais tau tias koj pw tsis tsaug zog ntev txaus, pw tsis tsaug zog zoo, lossis muaj teeb meem pw tsaug zog lossis pw tsis tsaug zog.
Kev pw tsaug zog yog qhov tseem ceeb rau peb lub cev. Nws zoo li roj av rau lub tsheb. Peb lub cev thiab lub siab, uas nkees los ntawm kev ua haujlwm tas hnub, tau rov qab them zog los ntawm kev pw tsaug zog. Yog li, thaum peb tsis tau pw tsaug zog txaus, peb ntsib kev tsis tsaug zog . Qhov no ua rau peb ua tsis tau peb txoj haujlwm txhua hnub kom raug, thiab peb lub cev xav tias tsis xis nyob heev.
Puas yog txhua tus pw tsaug zog ib yam?
Tsis yog. Txhua tus neeg txoj kev pw tsaug zog thiab kev xav tau sib txawv heev. Yog vim li ntawd txawm tias cov kws kho mob thiaj suav tias cov qauv pw tsaug zog sib txawv yog "ib txwm." Xav txog nws li no...
- Cov noog thaum ntxov: Ib txhia neeg nyiam mus pw ntxov me ntsis thaum hmo ntuj thiab sawv ntxov thaum sawv ntxov.
- Cov neeg ua haujlwm hmo ntuj: Lwm tus ua haujlwm lig txog hmo ntuj, mus pw lig, thiab sawv lig thaum sawv ntxov.
- Cov Neeg Pw Tsaug Zog Luv: Muaj ib txhia neeg pw tsaug zog tsawg dua li lwm tus. Qee qhov kev tshawb fawb qhia tias tej zaum yuav muaj ib qho ua rau qhov no yog los ntawm noob caj noob ces.
- Kev pw tsaug zog hloov vim yog kev coj ua: Ib txhia neeg hloov lawv tus cwj pwm pw tsaug zog vim yog tej yam xws li lawv txoj haujlwm. Piv txwv li, cov neeg ua tub rog feem ntau sawv thaum hnov lub suab me me xwb. Ib yam li ntawd, ib txhia neeg tau siv zog pw tsaug zog zoo txawm tias nws nrov npaum li cas los xij.
- Kev pw tsaug zog hloov pauv raws li hnub nyoog: Peb qhov kev xav tau kev pw tsaug zog hloov pauv thoob plaws peb lub neej. Thaum tus menyuam mos me me pw tsaug zog li 14-17 teev hauv ib hnub, tus neeg laus (18+ xyoo) feem ntau tsuas xav tau 7-9 teev pw tsaug zog xwb.
Cov hom mob pw tsis tsaug zog tseem ceeb yog dab tsi?
Cov kws kho mob faib qhov mob pw tsis tsaug zog ua ob hom loj. Nws yuav pab tau rau koj kom paub qhov no thiab.
| Yuav ua li cas cais | Hais yooj yim xwb... |
|---|---|
| Los ntawm lub sijhawm (Lub sijhawm) | Qhov no yuav yog ib ntus (mob hnyav) lossis ntev (mob ntev). Qhov mob ntev no kuj hu ua mob pw tsis tsaug zog . |
| Vim li cas (Cause) | Qee zaum nws tshwm sim nws tus kheej yam tsis muaj lwm yam ua rau (kev pw tsis tsaug zog thawj zaug). Lwm lub sijhawm, nws tshwm sim ua ib qho tsos mob ntawm lwm yam kab mob lossis mob (kev pw tsis tsaug zog thib ob). |
Kev pw tsis tsaug zog yog ib qho mob uas tshwm sim ntau dua li koj xav. Kwv yees li ib feem peb ntawm cov neeg laus thoob ntiaj teb muaj cov tsos mob ntawm kev pw tsis tsaug zog. Thiab kwv yees li 10% ntawm cov neeg tau raug kuaj pom tias muaj kev pw tsis tsaug zog ntev.
Koj paub li cas yog tias koj muaj insomnia? - Cov tsos mob
Cov tsos mob ntawm kev pw tsis tsaug zog muaj peev xwm muab faib ua ntau pawg tseem ceeb. Cia peb saib seb lawv yog dab tsi.
1. Teeb meem pw tsaug zog
Qhov no muab faib ua peb ntu, nyob ntawm seb koj muaj teeb meem pw tsaug zog li cas.
- Nyuaj siab pw tsaug zog (Pib pw tsis tsaug zog): Tsis muaj peev xwm pw tsaug zog txawm tias koj pw ntev npaum li cas los xij.
- Mob pw tsis tsaug zog nruab nrab: Sawv thaum ib tag hmo thiab rov tsaug zog dua. Qhov no yog hom uas feem ntau cov neeg muaj.
- Kev pw tsaug zog lig: Sawv ntxov dua li qhov xav tau, thaum sawv ntxov, thiab tsis tuaj yeem rov qab pw tsaug zog.
2. Cov teebmeem uas tau hnov thaum nruab hnub
Thaum koj tsis tau pw tsaug zog txaus thaum hmo ntuj, cov teebmeem yuav tshwm sim rau hnub tom qab. Saib seb qhov no puas tshwm sim rau koj thiab.
- Xav tias nkees, qaug zog, lossis tsaug zog thoob plaws hnub.
- Nws siv sijhawm ntev dua los teb. Piv txwv li, nws nyuaj rau txiav txim siab sai thaum tsav tsheb.
- Tej yam tsis nco qab lawm.
- Kev xav qeeb zuj zus, kev tsis meej pem tshwm sim, lossis nws nyuaj rau tsom ntsoov .
- Kev hloov pauv ntawm lub siab, tshwj xeeb tshaj yog kev ntxhov siab, kev nyuaj siab, thiab kev chim siab .
- Qhov no cuam tshuam rau koj txoj haujlwm, kev ua ub ua no hauv zej zog, kev nyiam ua si, lossis lwm yam dej num txhua hnub.
3. Cov yam ntxwv tshwj xeeb ntawm kev pw tsis tsaug zog ntev
Saib seb koj qhov teeb meem pw tsis tsaug zog puas muaj ib qho ntawm cov tsos mob no. Yog tias muaj, tej zaum koj yuav muaj teeb meem pw tsis tsaug zog ntev.
- Qhov xwm txheej tam sim no: Koj tsis tuaj yeem pw tsaug zog txawm tias muaj ib puag ncig zoo thiab lub sijhawm pw tsaug zog (piv txwv li, tsis muaj laj thawj sab nraud xws li kev hloov pauv haujlwm, teeb meem loj hauv lub neej).
- Zaus: Yog tias koj muaj qhov teeb meem no tsawg kawg peb hnub hauv ib lub lim tiam.
- Lub Sijhawm: Yog tias qhov teeb meem no tseem muaj tsawg kawg yog peb lub hlis .
- Tsis muaj lwm yam ua rau: Yog tias qhov mob tsis yog los ntawm tshuaj yeeb, cawv, tshuaj, lossis lwm yam kev pw tsaug zog tsis zoo, thiab yog tias nws tsis tuaj yeem piav qhia tag nrho los ntawm lwm yam kab mob ntawm lub cev lossis lub hlwb.
Vim li cas peb thiaj li muaj insomnia? - Dab tsi yog cov ua rau?
Nws nyuaj rau nrhiav tau ib qho ua rau pw tsis tsaug zog. Muaj ntau yam uas ua rau qhov no. Qee zaum, ib lossis ntau yam ntawm cov yam no tuaj ua ke ua rau muaj qhov mob no.
- Keeb kwm tsev neeg (Genetics): Teeb meem pw tsaug zog tuaj yeem tshwm sim hauv tsev neeg. Yog tias ib tug neeg hauv koj tsev neeg muaj teeb meem pw tsaug zog tsis taus, koj yuav muaj feem ntau dua uas yuav muaj teeb meem no thiab.
- Kev Hloov Pauv ntawm Kev Ua Haujlwm ntawm Lub Hlwb: Cov neeg uas muaj kev pw tsaug zog tsis taus yuav ua haujlwm ntau dua li lwm tus. Kev hloov pauv ntawm cov tshuaj lom neeg hauv lub hlwb kuj tseem tuaj yeem cuam tshuam kev pw tsaug zog.
- Lwm yam kab mob ntawm lub cev: Koj txoj kev noj qab haus huv ntawm lub cev tuaj yeem cuam tshuam ncaj qha rau koj txoj kev pw tsaug zog. Kev pw tsaug zog tuaj yeem raug cuam tshuam los ntawm tej yam ib ntus xws li kev kis kab mob me me lossis kev raug mob, nrog rau cov kab mob mus sij hawm ntev xws li mob plab hnyuv (acid reflux) lossis mob Parkinson. Qhov mob no kuj tuaj yeem tshwm sim los ntawm kev hloov pauv hauv lub voj voog circadian, uas tswj peb lub cev lub voj voog pw tsaug zog/sawv.
- Teeb meem kev noj qab haus huv ntawm lub hlwb: Kwv yees li ib nrab ntawm cov neeg uas muaj kev pw tsaug zog tsis taus ntev muaj lwm yam teeb meem kev noj qab haus huv ntawm lub hlwb, xws li kev ntxhov siab lossis kev nyuaj siab .
- Tej yam kev ntxhov siab hauv lub neej: Tej yam xws li kev ntxhov siab ntau dhau, teeb meem ntawm kev ua haujlwm, thiab kev tsis sib haum xeeb hauv tsev neeg tuaj yeem ua rau tsis tsaug zog.
- Kev Hloov Pauv Hauv Lub Neej: Kev hloov pauv ib ntus, xws li tsiv mus rau lub tebchaws tshiab (jet lag), yuav tsum tau pw hauv qhov chaw tshiab, lossis hloov pauv haujlwm, kuj tuaj yeem cuam tshuam kev pw tsaug zog.
- Koj tej kev coj ua txhua hnub: Kev pw tsis tsaug zog kuj tuaj yeem tshwm sim los ntawm kev pw tsis tsaug zog (peb hu qhov no ua kev tu cev pw tsaug zog ). Tej yam xws li pw tsaug zog thaum nruab hnub, haus kas fes thaum hmo ntuj, thiab tsis muaj sijhawm pw tsaug zog teem tseg tuaj yeem ua rau qhov no.
Cov teeb meem uas yuav tshwm sim yog tias insomnia tseem muaj
Yog tias insomnia tseem muaj ntev, nws tuaj yeem ua rau pw tsis tsaug zog.Qhov kev pheej hmoo loj tshaj plaws ntawm no yog qhov ua rau koj tsaug zog thaum nruab hnub. Qhov no muaj kev phom sij heev yog tias koj tab tom tsav tsheb lossis ua ib yam dab tsi uas yuav tsum tau ceev faj.
Tsis tas li ntawd xwb, kev pw tsaug zog tsis txaus mus ntev ua rau muaj ntau yam kab mob ntxiv.
- Kev Nyuaj Siab
- Kev ntxhov siab
- Ntshav siab/ntshav siab
- Mob plawv nres
- Mob stroke
- Kev pw tsaug zog tsis taus pa
- Kab mob ntshav qab zib hom 2
- Kev rog dhau
Tus kws kho mob yuav ua li cas thiaj paub tseeb qhov no?
Thaum koj mus ntsib kws kho mob, nws yuav nug koj cov lus nug ntxaws txog koj keeb kwm kev noj qab haus huv, cov ntaub ntawv tus kheej, kev pw tsaug zog, thiab cov tsos mob. Tsis muaj kev kuaj mob tshwj xeeb los kuaj mob pw tsis tsaug zog. Txawm li cas los xij, qee qhov kev kuaj mob yuav raug pom zoo kom kuaj xyuas lwm yam mob uas cuam tshuam rau koj txoj kev pw tsaug zog.
Piv txwv ntawm qhov no yog:
- Kev kuaj mob pw tsaug zog apnea: Qhov no tuaj yeem ua tiav los ntawm kev siv kev tshawb fawb pw tsaug zog (polysomnography) ua hauv tsev kho mob lossis lub cuab yeej uas tuaj yeem ua tau hauv tsev.
- Actigraphy: Ib lub cuab yeej hnav hauv dab teg uas saib xyuas koj txoj kev pw tsaug zog thiab sawv ntxov ntau hnub.
- Kev ntsuam xyuas lub sijhawm pw tsaug zog ntau zaus (MSLT): Ib qho kev ntsuam xyuas uas ntsuas seb koj tsaug zog sai npaum li cas thaum nruab hnub.
Cov kev kho mob rau insomnia yog dab tsi?
Muaj ntau yam kev kho mob rau kev pw tsis tsaug zog. Lawv muaj xws li kev hloov pauv yooj yim hauv lub neej mus rau cov tshuaj. Cov kev kho mob tseem ceeb yog:
1. Tsim thiab tswj tus cwj pwm pw tsaug zog zoo (Kev tu cev pw tsaug zog).
2. Cov tshuaj uas pab koj tsaug zog lossis pw tsaug zog.
3. Kev kho mob rau kev noj qab haus huv ntawm lub hlwb.
Cov tshuaj uas pab koj tsaug zog
Qhov tseem ceeb tshaj plaws: Tsis txhob noj tshuaj pw tsaug zog yam tsis tau sab laj nrog koj tus kws kho mob. Txawm tias qee cov tshuaj uas yuav tsis tas yuav muaj ntawv yuav tshuaj los kuj tuaj yeem muaj kev cuam tshuam tsis zoo rau koj txoj kev pw tsaug zog yog tias siv ntev. Qhov zoo ntawm koj txoj kev pw tsaug zog tseem ceeb npaum li qhov ntau npaum li cas koj tau pw tsaug zog.
Muaj ntau hom tshuaj uas pab tau koj tsaug zog. Ib txhia yuav tsum tau daim ntawv qhia los ntawm kws kho mob, thaum lwm cov tuaj yeem yuav tau ntawm cov khw muag tshuaj.
- Cov tshuaj uas kws kho mob sau ntawv yuav:
- Benzodiazepines thiab Z-drugs: Cov no yog cov tshuaj muaj zog uas txo cov kev ua haujlwm ntawm lub hlwb thiab ua rau pw tsaug zog. Piv txwv li: `(temazepam)`, `(zolpidem - Ambien®)`.
- Cov tshuaj tiv thaiv ob lub orexin receptor (DORAs):Cov no thaiv ib yam tshuaj hauv lub hlwb uas pab koj sawv thiab ua kom koj tsaug zog.
- Cov tshuaj antidepressants uas ua rau tsaug zog: Qee cov tshuaj siv rau kev nyuaj siab (piv txwv li amitriptyline) kuj siv rau kev pw tsis tsaug zog vim tias lawv ua rau tsaug zog.
- Melatonin thiab cov tshuaj cuam tshuam: Melatonin yog ib yam tshuaj uas peb lub hlwb tsim tawm los uas qhia thaum twg txog lub sijhawm pw tsaug zog. Nws kuj tseem siv tau ua tshuaj.
- Cov tshuaj uas tsis yog kws kho mob sau:
- Qee cov tshuaj antihistamines siv rau kev ua xua (piv txwv li diphenhydramine - pom muaj nyob rau hauv Piriton) tuaj yeem ua rau tsaug zog. Txawm li cas los xij, cov no tsis pom zoo kom siv ntev.
Tej yam peb ua tau rau peb tus kheej thaum nyob nrog insomnia (Kev Huv Si Pw Tsaug Zog)
Ntxiv rau kev kho mob, muaj ntau yam uas koj tuaj yeem ua koj tus kheej los txhim kho qhov zoo ntawm koj txoj kev pw tsaug zog. Qhov no yog qhov peb hu ua Kev Huv Si lossis "kev coj ua zoo pw tsaug zog."
- Tsim kom muaj ib lub sijhawm pw tsaug zog: Ua kom muaj tus cwj pwm mus pw thiab sawv tib lub sijhawm txhua hnub. Sim ua kom qhov kev ua no tsis tu ncua, txawm tias hnub so thiab hnub caiv. Tsis txhob pw tsaug zog thaum nruab hnub.
- Siv sijhawm los so kom txaus: Ua ntej yuav mus pw, ua kom koj lub siab tus txog tej teeb meem ntawm hnub ntawd. Teem sijhawm me ntsis ntawm thaum koj ua haujlwm tiav thiab thaum koj mus pw. Ua ib yam dab tsi thaum lub sijhawm ntawd, xws li nyeem phau ntawv lossis mloog suab paj nruag uas ua rau koj so. Yog tias koj tsis tsaug zog tom qab mus pw, es tsis txhob tig thiab tig koj lub txaj, sawv thiab ua ib yam dab tsi uas ua rau koj so kom txaus ua ntej rov qab mus pw.
- Tsim kom muaj ib puag ncig zoo: Kev xis nyob yog qhov tseem ceeb rau kev pw tsaug zog zoo. Kho qhov kaj, suab, thiab qhov kub ntawm chav kom haum rau koj.
- Nyob deb ntawm xov tooj, ntsiav tshuaj, thiab TV: Tsum tsis txhob siv cov khoom siv no tsawg kawg yog ib teev ua ntej yuav mus pw. Lub teeb xiav uas lawv tso tawm cov cim rau lub hlwb tias nws yog nruab hnub, ncua kev tsim cov tshuaj uas ua rau pw tsaug zog.
- Ceev faj txog yam koj noj thiab haus: Tsis txhob noj pluas mov loj thaum hmo ntuj thiab noj lig hmo ntuj. Nicotine, caffeine (kas fes, tshuaj yej, qee yam dej qab zib), thiab cawv tshwj xeeb tshaj yog cuam tshuam kev pw tsaug zog.
- Ua kom koj lub cev nquag: Kev tawm dag zog me ntsis thaum nruab hnub, txawm tias tsuas yog taug kev xwb, tuaj yeem pab koj pw tsaug zog zoo dua thaum hmo ntuj.
- Yog tias qhov teeb meem tseem muaj, mus ntsib kws kho mob: Yog tias koj qhov teeb meem pw tsaug zog tseem muaj txawm tias ua raws li cov cwj pwm no, nco ntsoov mus ntsib koj tus kws kho mob hauv tsev neeg.
Thaum twg peb yuav tsum mus ntsib kws kho mob?
Yog tias koj pw tsis tsaug zog ntev tshaj ob peb hnub thiab cuam tshuam rau koj tej dej num niaj hnub, nws yog ib qho tseem ceeb uas yuav tsum mus ntsib kws kho mob. Tshwj xeeb tshaj yog tias koj muaj cov tsos mob hauv qab no, nco ntsoov nrhiav kev pab kho mob.
- Yog tias koj xav tias koj tsaug zog tsis taus thaum nruab hnub.
- Yog koj tsaug zog sai sai thaum nruab hnub, tshwj xeeb tshaj yog thaum ua haujlwm lossis tsav tsheb (qhov no hu ua 'microsleeps').
- Yog koj muaj lwm yam mob hlwb lossis lub cev uas cuam tshuam rau kev pw tsaug zog.
Cov Lus Qhia Txog Kev Coj Mus Tsev
- Kev pw tsaug zog tsis taus yog ib qho mob uas tshwm sim ntau heev. Nws tuaj yeem tshwm sim los ntawm ntau yam kev ua ntawm lub cev, kev puas siab puas ntsws, thiab kev ua neej.
- Kauj ruam thawj zaug thiab tseem ceeb tshaj plaws yog tsim kom muaj tus cwj pwm pw tsaug zog zoo (Kev Huv Si Thaum Pw Tsaug Zog). Rau ntau tus neeg, qhov no ib leeg tuaj yeem daws qhov teeb meem.
- Kev tsaug zog ntau dhau thaum nruab hnub tuaj yeem ua rau muaj kev phom sij. Ceev faj txog qhov no.
- Tsis txhob noj tshuaj pw tsaug zog yam tsis tau kev qhia los ntawm kws kho mob. Nws tuaj yeem ua rau qhov mob hnyav zuj zus.
- Kev pw tsis tsaug zog yog ib yam mob uas kho tau. Yog li ntawd, tsis txhob txaj muag lossis ntshai, nrog koj tus kws kho mob tham txog qhov no. Lawv yeej yuav pab koj pw tsaug zog zoo.
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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