Thaum koj mus pw hmo ntuj tom qab ua haujlwm hnyav ib hnub, koj puas xav tias koj kaw tsis tau koj ob lub qhov muag? Koj tig thiab tig, koj lub taub hau puv nrog kev xav, tab sis koj zoo li tsis tsaug zog. Qee zaum koj sawv thaum ib tag hmo thiab rov qab pw tsis tau. Yog tias qhov kev paub no koj paub, hnub no peb yuav tham txog ib qho tseem ceeb rau koj. Qhov ntawd yog qhov teeb meem ntawm kev pw tsis tsaug zog, lossis qhov peb hu ua kev pw tsis tsaug zog .
Kev Pw Tsis Tsaug Zog Yog Dab Tsi?
Hais yooj yim xwb, insomnia yog ib qho teeb meem pw tsaug zog uas ua rau koj muaj teeb meem pw tsaug zog, pw tsaug zog tsis taus (txhais tau tias koj sawv thaum ib tag hmo), lossis sawv ntxov dua li koj yuav tsum .
Qhov mob no yuav yog ib ntus xwb (Acute Insomnia) los yog ntev heev (Chronic Insomnia). Qee zaum nws los, ploj mus, thiab rov qab los. Yog tias nws kav ntev li ob peb hnub mus rau ob peb lub lis piam, peb suav tias nws yog ib qho mob luv luv. Tab sis yog tias qhov teeb meem no kav ntev tshaj peb hnub hauv ib lub lis piam lossis ntau tshaj peb lub hlis, nws yog ib qho mob ntev heev.
Ib tug neeg laus xav tau 7-9 teev pw tsaug zog ib hnub. Kev pw tsaug zog tsis txaus tsis yog ua rau koj nkees tas hnub xwb. Yog koj ua li no ntev ntev, nws tuaj yeem ua rau koj muaj kev phom sij loj. Piv txwv li, kev pw tsaug zog tsis txaus yog qhov cuam tshuam ncaj qha rau cov teeb meem kev noj qab haus huv loj xws li ntshav siab , kab mob plawv, thiab kev nyuaj siab.
Cov hom mob pw tsis tsaug zog tseem ceeb yog dab tsi?
Kev pw tsaug zog tsis taus muaj ob hom loj. Nws kuj raug faib ua pawg raws li lub sijhawm uas muaj teeb meem pw tsaug zog. Cia peb nkag siab txog cov no kom meej.
| Hom kev pw tsis tsaug zog | Piav qhia yooj yim |
|---|---|
| Kev Pw Tsaug Zog Thawj Zaug | Hauv qhov no, koj qhov teeb meem pw tsaug zog tsis yog los ntawm lwm yam kab mob lossis teeb meem kev noj qab haus huv. Qhov teeb meem tseem ceeb yog kev tsis tsaug zog. |
| Kev Pw Tsaug Zog Thib Ob | Hauv qhov no, qhov ua rau pw tsis tsaug zog yog lwm yam teeb meem kev noj qab haus huv. Piv txwv li, mob hawb pob, kev nyuaj siab, mob pob qij txha, mob qog noj ntshav, mob hauv siab, mob lub cev, qee yam tshuaj, lossis haus dej cawv. |
| Insomnia thaum cev xeeb tub | Muaj teeb meem pw tsaug zog tom qab mus pw. Tig thiab pov rau hauv txaj tau ntau teev. |
| Kev tswj hwm pw tsaug zog insomnia | Qhov no yog thaum koj sawv thaum ib tag hmo thiab tsis tuaj yeem rov qab pw tsaug zog. Muaj ib txhia neeg sawv ntxov dua li qhov xav tau thaum sawv ntxov. |
Dab tsi yog cov ua rau pw tsis tsaug zog?
Muaj ntau yam ua rau pw tsis tsaug zog. Qee yam yog yam peb hloov tau, tab sis qee yam yog peb tswj tsis tau.
Cov laj thawj tseem ceeb
- Kev Nyuaj Siab : Kev nyuaj siab yog ib qho ua rau muaj kev hloov pauv loj hauv lub neej thiab teeb meem. Tej yam xws li poob haujlwm, kev tuag ntawm ib tus neeg koj hlub, kev sib nrauj, lossis kev tsiv tsev tuaj yeem ua rau koj ntxhov siab.
- Ib puag ncig pw tsaug zog: Yog tias koj ib puag ncig pw tsaug zog nrov dhau, kaj dhau, lossis kub lossis txias dhau, nws tuaj yeem cuam tshuam kev pw tsaug zog.
- Kev hloov pauv ntawm lub sijhawm pw tsaug zog: Kev caij dav hlau thaum mus ncig txawv teb chaws, kev hloov pauv sijhawm ua haujlwm, thiab kev sawv thaum hmo ntuj vim yog tus menyuam mos tuaj yeem cuam tshuam lub moos ntuj ntawm lub cev.
- Kev cuam tshuam los ntawm noob caj noob ces : Hauv qee tsev neeg, qhov kev pheej hmoo ntawm kev pw tsis tsaug zog yuav yog los ntawm noob caj noob ces.
- Noj mov ze rau lub sijhawm pw: Noj ntau dhau ze rau lub sijhawm pw yuav ua rau koj tsis xis nyob thaum pw hauv txaj. Nws kuj tseem tuaj yeem ua rau mob plab.
- Caffeine, Nicotine, thiab Cawv: Kas fes, tshuaj yej, thiab luam yeeb yog cov tshuaj ua kom lub cev muaj zog. Kev haus cov no thaum hmo ntuj tuaj yeem tiv thaiv koj kom tsis txhob tsaug zog. Cawv tuaj yeem ua rau koj xav tias me ntsis tsaug zog, tab sis nws tsis yog kev pw tsaug zog tob. Yog li koj yuav sawv thaum ib tag hmo.
Peb Cov Kev Cai Tsis Zoo (Kev Pw Tsaug Zog Tsis Zoo)
Muaj tej yam uas peb ua yam tsis paub tias muaj feem cuam tshuam loj heev rau peb txoj kev pw tsaug zog. Peb hu qhov no ua " kev tu cev pw tsaug zog ".
- Hloov lub sijhawm pw thiab lub sijhawm sawv thoob plaws hnub.
- Pw tsaug zog thaum nruab hnub.
- Ua haujlwm hnyav ua ntej mus pw lossis tsis muaj sijhawm so.
- Yog tias koj siv koj lub txaj ntau dua li tsuas yog pw tsaug zog xwb: yog tias koj ua haujlwm, noj mov, lossis saib TV los ntawm txaj, nws nyuaj rau koj lub hlwb nkag siab tias lub txaj yog qhov chaw pw tsaug zog.
- Kev raug lub teeb xiav los ntawm tej yam xws li xov tooj , khoos phis tawj, thiab TV ua ntej yuav mus pw.
Cov laj thawj thib ob
Qee zaum insomnia tuaj yeem yog ib qho tsos mob ntawm lwm yam kab mob loj.
- Teeb meem kev noj qab haus huv ntawm lub hlwb: Kev nyuaj siab thiab kev ntxhov siab yog ob qho ntawm cov laj thawj tseem ceeb.
- Qee cov tshuaj: Qee cov tshuaj noj rau cov mob xws li mob khaub thuas, ua xua, ntshav siab, thiab mob hawb pob tuaj yeem cuam tshuam kev pw tsaug zog.
- Mob lub cev: Mob ntev, xws li mob nraub qaum thiab mob pob qij txha, tuaj yeem ua rau nws nyuaj rau pw tsaug zog zoo thaum hmo ntuj.
- Lwm yam teeb meem pw tsaug zog: Cov mob xws li pw tsaug zog apnea lossis mob ceg tsis so.
- Cov kab mob ntev xws li ntshav qab zib, kab mob plawv, thiab hyperthyroidism.
Qhov tseem ceeb tshaj plaws yog nrhiav seb yog dab tsi ua rau koj pw tsis tsaug zog. Tsuas yog koj tus kws kho mob thiaj li pab tau qhov ntawd.
Kws kho mob, koj kuaj qhov no li cas?
Thaum koj mus ntsib kws kho mob, nws yuav ua raws li ob peb kauj ruam los tshuaj xyuas qhov mob no.
1. Kev kuaj mob thawj zaug: Ua ntej, koj tus kws kho mob yuav kuaj koj lub cev thiab nug txog koj keeb kwm kev kho mob, tus cwj pwm pw tsaug zog, thiab cov tsos mob. Lawv yuav nug txog koj tau muaj teeb meem ntev npaum li cas, nws cuam tshuam li cas rau koj hnub, seb koj puas siv tshuaj yeeb xws li cawv, thiab seb puas muaj kev hloov pauv loj hauv koj lub neej.
2. Sau Ntawv Pw Tsaug Zog: Tej zaum yuav muaj lus nug kom koj sau ntawv pw tsaug zog rau ob lub lis piam. Hauv ntawd, koj yuav tsum sau:
- Lub sijhawm pw tsaug zog
- Lub sijhawm mus pw tsaug zog
- Koj sawv thaum hmo ntuj pes tsawg zaus?
- Twb yog lub sijhawm sawv ntxov lawm.
- Thaum haus tej yam xws li kas fes thiab cawv
3. Kev kuaj tshwj xeeb: Qee zaum yuav muaj kev kuaj tshwj xeeb los xyuas seb puas muaj lwm yam mob.
- Kev kuaj mob pw tsaug zog los yog kev kawm txog kev pw tsaug zog: Hauv qhov no, koj yuav raug khaws cia rau ib hmos hauv ib qho chaw pw tsaug zog tshwj xeeb, thiab thaum koj pw tsaug zog, koj lub hlwb ua haujlwm, ua pa, thiab lub plawv dhia yuav raug saib xyuas nrog cov tshuab. Qhov no tuaj yeem txiav txim siab tau meej tias koj puas muaj lwm yam teeb meem pw tsaug zog, xws li "Pw tsaug zog Apnea".
- Kev kos duab:Koj hnav ib lub cuab yeej me me, zoo li lub moos, rau ntawm koj txhais caj npab lossis ceg. Koj yuav tsum hnav nws rau ib lossis ob lub lis piam. Nws sau koj cov kev txav mus los thaum koj pw tsaug zog thiab thaum koj sawv.
Cov kev kho mob rau insomnia yog dab tsi?
Qhov zoo tshaj plaws yog, insomnia yog ib qho mob uas kho tau.
1. Ua ntej, koj yuav tsum tsim kom muaj tus cwj pwm pw tsaug zog zoo (Kev Pw Tsaug Zog Zoo Dua).
Qhov no yog thawj kauj ruam thiab tseem ceeb tshaj plaws.
- Mus pw thiab sawv tib lub sijhawm txhua hnub . Tsis txhob tso tseg qhov kev coj ua no txawm tias hnub so.
- Khaws koj chav pw kom tsaus ntuj, ntsiag to, thiab nyob rau qhov kub thiab txias zoo .
- Tsis txhob haus tej yam xws li kas fes, tshuaj yej, cawv, thiab luam yeeb ob peb teev ua ntej yuav mus pw.
- Ua si thaum nruab hnub, tab sis tsis txhob ua ze rau lub sijhawm pw tsaug zog. Ua kom tiav kev ua si tsawg kawg 5 teev ua ntej lub sijhawm pw tsaug zog.
- Tsis txhob pw tsaug zog thaum nruab hnub.
- Siv lub txaj pw rau kev pw tsaug zog thiab kev sib deev xwb. Ua haujlwm saum txaj, tsis txhob saib TV.
- Yog koj tsis tsaug zog li ntawm 20 feeb tom qab koj mus pw, sawv ntawm txaj, mus rau lwm chav, thiab ua tej yam uas so kom txaus, xws li nyeem phau ntawv. Rov qab mus pw thaum koj xav tias tsaug zog xwb.
2. Kev Kho Mob Txog Kev Xav (CBT)
Qhov no yog ib txoj kev kho mob zoo heev uas tsis tas yuav siv tshuaj. Koj tuaj yeem tau txais kev kho mob no los ntawm kev tham nrog tus kws kho mob hlwb lossis tus kws pab tswv yim. Nws ua haujlwm los ntawm kev hloov pauv cov kev xav tsis zoo txog kev pw tsaug zog, xws li kev ntshai thiab kev ntxhov siab, thiab cob qhia koj tus kheej kom tau pw tsaug zog zoo hmo ntuj.
3. Tshuaj Kho Mob Pw Tsis Tsaug Zog
Qhov no yog ib yam dab tsi uas tsuas yog yuav tsum tau noj raws li tus kws kho mob pom zoo xwb. Feem ntau, tus kws kho mob tsuas yog sau ntawv rau cov tshuaj no rau lub sijhawm luv luv xwb. Cov no tsis yog kev daws teeb meem rau kev pw tsis tsaug zog, tab sis tsuas yog kev pab ib ntus xwb.
Tsis txhob noj tshuaj pw tsaug zog ntawm lub tsev muag tshuaj koj tus kheej. Qee cov tshuaj tuaj yeem ua rau quav tshuaj thiab muaj cov kev mob tshwm sim. Yog li ntawd , tham txog qhov no nrog koj tus kws kho mob thiab tsuas yog siv lawv yog tias lawv tau sau ntawv rau koj, thiab tsuas yog rau lub sijhawm teem tseg.
Yuav ua li cas yog tias tsis quav ntsej txog insomnia?
Kev pw tsaug zog yog qhov so uas tso cai rau peb lub cev thiab lub hlwb kho thiab khaws cov cim xeeb. Thaum nws ploj mus, teeb meem loj tuaj yeem tshwm sim.
- Qhov kev pheej hmoo ntawm kev mob xws li ntshav siab, rog dhau, ntshav qab zib, thiab kab mob plawv nce ntxiv.
- Qhov kev pheej hmoo ntawm kev nyuaj siab thiab kev ntxhov siab nce ntxiv.
- Qhov muaj feem yuav muaj xwm txheej, tshwj xeeb yog xwm txheej tsheb, tab tom nce ntxiv.
- Lub cev tiv thaiv kab mob tsis muaj zog thiab cov kab mob yooj yim tshwm sim.
- Kev mloog thiab kev nco qab ploj mus.
- Kuv yuav tsum chim thiab tsis so thoob plaws hnub.
Cov Lus Qhia Txog Kev Coj Mus Tsev
- Kev pw tsis tsaug zog tsis yog tsuas yog qaug zog xwb, nws yog ib qho mob tiag tiag uas xav tau kev kho mob.
- Qhov no yuav yog vim muaj kev ntxhov siab, kev coj cwj pwm tsis zoo, lossis lwm yam mob.
- 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).
- Yog tias qhov teeb meem tseem muaj, tsis txhob raug kev txom nyem ib leeg xwb, tab sis mus ntsib koj tus kws kho mob.
- Muaj cov kev kho mob zoo, xws li kev kho mob uas tsis siv tshuaj xws li CBT, thiab cov tshuaj uas kws kho mob sau ntawv kom noj.
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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