Koj puas pom koj tus kheej tig thiab tig hauv txaj, saib lub moos, thiab xav tias, 'Vim li cas kuv thiaj pw tsis tsaug zog?' Txawm hais tias qhov no yog ib txwm muaj rau qee hnub, kev pw tsis tsaug zog tas li tsis yog ib yam dab tsi uas peb yuav tsum tso tseg. Qhov no yog qhov peb hu ua kev pw tsis tsaug zog hauv kev kho mob. Kev pw tsaug zog zoo tsis yog ib yam dab tsi uas peb ua los txo qhov qaug zog xwb, nws yog qhov tseem ceeb rau kev noj qab haus huv ntawm peb lub cev thiab lub siab. Yog li cia peb tham txog qhov no kom tob dua hnub no.
Kev Pw Tsis Tsaug Zog Yog Dab Tsi?
Hais yooj yim xwb, kev pw tsis tsaug zog yog ib qho teeb meem ntsig txog kev pw tsaug zog, xws li nyuaj pw tsaug zog, sawv ntxov, lossis sawv ntxov dua li qhov xav tau. Nws muaj ob hom tseem ceeb.
- Kev Pw Tsis Tsaug Zog Sai: Qhov no tuaj yeem kav ntev li ob peb hnub mus txog ob peb lub lis piam. Feem ntau nws yog tshwm sim los ntawm kev hloov pauv loj hauv lub neej, xws li kev ntxhov siab, thiab nws yuav ploj mus yam tsis tau xav txog thaum tshem tawm qhov ua rau.
- Mob Pw Tsis Tsaug Zog Ntev: Yog tias koj muaj teeb meem no ntawm kev pw tsis tsaug zog rau peb lossis ntau hnub hauv ib lub lim tiam, ntau tshaj peb lub hlis, peb hu ua Mob Pw Tsis Tsaug Zog Ntev. Rau qhov no, nws yog ib qho tseem ceeb heev uas yuav tsum nrhiav kev pab kho mob .
Nco ntsoov tias, ib tug neeg laus xav tau 7-9 teev pw tsaug zog ib hnub. Tsis yog tsuas yog kev tsis tsaug zog ua rau koj nkees thaum nruab hnub xwb, tab sis dhau sijhawm nws kuj tuaj yeem ua rau muaj 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?
Peb faib kev pw tsis tsaug zog ua ob pawg loj raws li nws tshwm sim li cas. Nws yog ib qho zoo kom paub txog cov lus no vim tias koj tus kws kho mob tej zaum yuav siv lawv qee zaum.
| Hom kev pw tsis tsaug zog | Piav qhia yooj yim |
|---|---|
| Kev Pw Tsaug Zog Thawj Zaug | Hauv qhov no, tsis muaj lwm yam kab mob, tshuaj, lossis lwm yam ua rau pw tsis tsaug zog. Kev pw tsis tsaug zog yog qhov teeb meem tseem ceeb. |
| Kev Pw Tsaug Zog Thib Ob | Hauv qhov no, qhov laj thawj uas koj tsis tsaug zog yog vim muaj lwm yam mob. Piv txwv li, qhov mob no tuaj yeem tshwm sim los ntawm tej yam xws li mob hawb pob, kev nyuaj siab, mob pob qij txha, mob qog noj ntshav, mob plab, tshuaj uas koj noj, lossis haus dej cawv. |
Tsis tas li ntawd xwb, kuj muaj kev faib tawm raws li lub sijhawm uas teeb meem pw tsaug zog tshwm sim:
- Kev pw tsaug zog tsis taus: Siv sijhawm ntev kom tsaug zog tom qab mus pw.
- Kev pw tsaug zog tsis taus: Kev sawv ntau zaus hauv nruab hmo.
- Kev pw tsis tsaug zog sib xyaw: Muaj teeb meem pw tsaug zog thiab sawv thaum hmo ntuj.
Dab tsi yog cov ua rau pw tsis tsaug zog?
Tsis muaj ib qho laj thawj twg uas ua rau pw tsis tsaug zog . Muaj ntau yam ua rau muaj qhov no.
Cov laj thawj tseem ceeb
- Kev Nyuaj Siab: Kev ntxhov siab uas los nrog kev hloov pauv loj hauv lub neej, xws li poob haujlwm, kev tuag ntawm tus neeg koj hlub, kev sib nrauj, lossis kev tsiv tsev.
- Qhov chaw pw tsaug zog: Tej yam xws li suab nrov dhau, teeb pom kev zoo, lossis qhov kub ntawm chav (kub dhau los yog txias dhau) qhov chaw koj pw tsaug zog.
- Kev hloov pauv ntawm cov qauv pw tsaug zog: Jet lag thaum mus ncig teb chaws txawv teb chaws, hloov pauv sijhawm ua haujlwm, sawv ntxov hmo ntuj nrog tus menyuam mos .
- Kev Noj Mov: Noj ntau dhau thaum ze rau lub sijhawm yuav mus pw yuav ua rau mob hauv siab.
- Kev siv cov tshuaj txhawb zog: Siv cov khoom xws li caffeine lossis nicotine ze rau thaum yuav mus pw.
- Cawv : Txawm hais tias haus cawv yuav ua rau koj tsaug zog los xij, nws tsis ua rau koj tsaug zog tob. Koj kuj tseem yuav sawv thaum ib tag hmo.
- Tsis Muaj Kev Tawm Dag Zog: Lub cev tsis tau txais kev tawm dag zog thaum nruab hnub.
Kev Pw Tsaug Zog Tsis Zoo
- Tsis txhob mus pw thiab sawv tib lub sijhawm txhua hnub.
- Pw tsaug zog thaum nruab hnub.
- Ua haujlwm, noj mov, lossis saib TV thaum zaum hauv txaj.
- Ua ntej yuav mus pw, saib tej yam xws li xov tooj, TV, thiab computer.
Lwm yam kab mob lossis ua rau muaj (Tshwj xeeb thib ob)
- Teeb meem kev noj qab haus huv ntawm lub hlwb: Cov mob hu ua kev nyuaj siab thiab kev ntxhov siab.
- Qee cov tshuaj: Qee cov tshuaj raug noj rau cov kab mob xws li mob khaub thuas, ua xua, ntshav siab, thiab mob hawb pob.
- Mob lub cev: Mob nraub qaum, mob zoo li mob pob qij txha uas hnyav zuj zus thaum hmo ntuj.
- Lwm yam teeb meem pw tsaug zog:Cov mob xws li Sleep Apnea (ua tsis taus pa thaum pw tsaug zog) lossis Restless Legs Syndrome (tsis xis nyob hauv ob txhais ceg).
- Kev Hloov Pauv Hormones: Kev hloov pauv Hormones uas tshwm sim nrog kev coj khaub ncaws, cev xeeb tub, thiab kev hloov pauv hnub nyoog.
- Cov kab mob mus sij hawm ntev xws li ntshav qab zib, kab mob plawv, thiab hyperthyroidism.
Cov tsos mob ntawm kev pw tsis tsaug zog yog dab tsi?
Cov teebmeem ntawm kev pw tsaug zog tsis tau tsuas yog hnov thaum hmo ntuj xwb, tab sis kuj hnov hnub tom qab.
| Cov tsos mob uas tshwm sim thaum hmo ntuj | Cov teebmeem uas tau hnov thaum nruab hnub |
|---|---|
| Nws siv sijhawm ntev heev kom tsaug zog thaum koj mus pw. | Xav tias nkees, qaug zog, thiab tsis muaj sia nyob thoob plaws hnub. |
| Nquag sawv ntxov thaum nruab hmo. | Nyuaj siab rau kev tsom ntsoov thiab nco qab tej yam. |
| Sawv ntxov ntxov thiab tsis tuaj yeem rov qab mus pw tsaug zog. | Tsis muaj peev xwm tsom ntsoov, qeeb qeeb. |
| Txawm tias tom qab koj tsaug zog lawm los, koj tseem xav tias koj tsis muaj zog thaum sawv los. | Kev chim siab sai, tsis nyob twj ywm. |
Koj nrhiav tau qhov no li cas, Kws Kho Mob?
Thaum koj mus ntsib kws kho mob uas muaj teeb meem no, nws yuav ua raws li ob peb kauj ruam kom nkag siab qhov teeb meem kom meej.
1. Nug koj txog koj cov tsos mob: Ua ntej, tus kws kho mob yuav nug koj txog koj tus cwj pwm pw tsaug zog, koj tau muaj qhov teeb meem no ntev npaum li cas, cov teebmeem uas koj hnov thaum nruab hnub, koj txoj kev ua neej, cov tshuaj uas koj noj, thiab koj lub siab.
2. Phau Ntawv Teev Sijhawm Pw Tsaug Zog:Tej zaum yuav muaj ib tug neeg hais kom koj sau ib phau ntawv teev sijhawm pw tsaug zog rau ib lossis ob lub lim tiam. Sau tej yam xws li lub sijhawm koj mus pw, lub sijhawm koj tsaug zog, koj sawv ntau npaum li cas thaum hmo ntuj, thiab lub sijhawm koj sawv thaum sawv ntxov.
3. Kev kuaj mob: Qee zaum, kev kuaj ntshav tuaj yeem ua tau los xyuas seb puas muaj lwm yam mob ua rau muaj teeb meem. Piv txwv li, kev kuaj ntshav los xyuas cov tshuaj hormones hauv cov thyroid.
4. Kev kuaj mob pw tsaug zog (Polysomnography): Yog tias qhov teeb meem loj heev lossis yog tias muaj lwm yam mob xws li kev pw tsaug zog apnea, koj yuav raug xa mus rau qhov chaw pw tsaug zog kom pw ib hmos. Qhov no yog qhov uas koj lub hlwb ua haujlwm, ua pa, thiab lub plawv dhia raug saib xyuas thaum koj pw tsaug zog.
Cov kev kho mob rau insomnia yog dab tsi?
Qhov zoo tshaj plaws yog tias kev pw tsis tsaug zog yog ib yam mob uas kho tau. Muaj ntau txoj kev xaiv kho mob.
1. Kev Huv Si Thaum Pw Tsaug Zog
Cov no yog cov cwj pwm zoo uas peb yuav tsum tsim kom tau pw tsaug zog zoo. Cov no yog thawj kauj ruam thiab tseem ceeb tshaj plaws hauv kev kho mob.
- Mus pw tib lub sijhawm txhua hnub thiab sawv tib lub sijhawm.
- Khaws koj chav pw kom tsaus ntuj, ntsiag to, thiab nyob rau qhov kub thiab txias zoo.
- Tsis txhob haus kas fes, tshuaj yej, cawv, thiab luam yeeb ob peb teev ua ntej yuav mus pw.
- Tsis txhob pw tsaug zog thaum nruab hnub.
- Tsuas yog siv koj lub txaj pw xwb thiaj li pw tau thiab ua si nrog kev sib deev xwb. Tsis txhob ua haujlwm saum txaj lossis saib TV.
- Ua ib yam dab tsi kom so ua ntej mus pw. Xws li nyeem ntawv, mloog nkauj, lossis da dej sov so.
2. Kev Kho Mob Txog Kev Xav (CBT)
Qhov no yog ib txoj kev kho mob zoo heev uas tsis tas siv tshuaj. Kev kho mob no yog ua los ntawm tus kws kho mob hlwb lossis tus kws kho mob hlwb uas tau kawm tiav. Nws pab koj txheeb xyuas thiab tswj koj txoj kev xav tsis zoo, kev ntshai, thiab kev xav tsis zoo txog kev pw tsaug zog. Nws kuj pab koj tsim kom muaj tus cwj pwm pw tsaug zog zoo.
3. Cov Tshuaj
Tseem ceeb heev: Cov tshuaj pw tsaug zog yog ib yam uas tsuas yog siv rau lub sijhawm luv luv xwb nyob rau hauv kev saib xyuas ntawm tus kws kho mob . Lawv tsis yog hom tshuaj uas koj tuaj yeem yuav tau ntawm lub tsev muag tshuaj thiab noj raws li koj xav tau.
Yog tias koj txoj kev pw tsaug zog ua rau koj nyuaj rau ua haujlwm, koj tus kws kho mob yuav sau ntawv kom noj tshuaj pw tsaug zog luv luv. Txawm hais tias cov no tuaj yeem pab koj tsaug zog, lawv kuj tuaj yeem ua rau koj quav tshuaj thiab ua rau muaj kev phiv xws li tsaug zog thaum nruab hnub thiab kiv taub hau. Nws yog ib qho tseem ceeb uas yuav tsum tham txog cov no nrog koj tus kws kho mob .
Cov Lus Qhia Txog Kev Coj Mus Tsev
- Kev pw tsaug zog tsis yog ib txwm muaj, nws yog ib qho mob uas xav tau kev kho mob.
- Yog tsis tsaug zog txaus ces yuav ua rau koj qaug zog thaum nruab hnub, tsis muaj peev xwm tsom ntsoov rau tej yam, thiab thaum kawg yuav ua rau koj muaj mob hnyav xws li ntshav siab thiab ntshav qab zib.
- Kauj ruam zoo tshaj plaws thiab thawj kauj ruam rau qhov no yog tsim kom muaj tus cwj pwm pw tsaug zog zoo (Kev Huv Si Thaum Pw Tsaug Zog).
- Yog koj qhov teeb meem pw tsis tsaug zog tseem muaj ntau tshaj ob peb lub lis piam, tsis txhob noj tshuaj pw tsaug zog koj tus kheej, tab sis mus ntsib kws kho mob kom tau lus qhia .
- Ntxiv rau kev siv tshuaj, muaj cov kev kho mob zoo heev xws li CBT. Yog li ntawd, tsis txhob txhawj, muaj cov kev daws teeb meem rau qhov no.
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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