Koj tus menyuam puas tsis tsaug zog zoo thaum hmo ntuj? Nws yog ib qho ib txwm rau cov menyuam yaus thiab cov menyuam loj dua uas muaj teeb meem pw tsaug zog thaum hmo ntuj. Tab sis thaum qhov no tshwm sim txhua hnub, nws ua rau koj txhawj xeeb ua ib leej niam, puas yog? Kev pw tsaug zog zoo yog qhov tseem ceeb heev rau kev loj hlob ntawm tus menyuam, kev kawm, thiab kev zoo siab thoob plaws hnub. Yog li, yog tias koj ua tib zoo saib xyuas me ntsis txog kev pw tsaug zog zoo, uas yog, kev pw tsaug zog zoo, koj tuaj yeem nrhiav kev daws teeb meem rau qhov teeb meem no ntau heev. Cov kev coj ua no tshwj xeeb tshaj yog pab tau rau cov menyuam yaus uas muaj teeb meem pw tsaug zog tsis taus . Cia peb saib seb cov no yog dab tsi?
Yuav ua li cas pab cov menyuam yaus kom pw tsaug zog zoo?
Sim cov cwj pwm no los pab koj tus menyuam pw tsaug zog zoo thaum hmo ntuj:
1. Ua raws li kev cai tshwj xeeb rau kev pw tsaug zog
Hais yooj yim xwb, qhov no txhais tau tias ua tib yam kev ua kom lub siab tus txhua hmo ua ntej yuav mus pw. Xav txog seb, yog tias koj cia li hais rau ib tug me nyuam uas nkees ntawm kev ua si thiab ua haujlwm hauv tsev kawm ntawv tas hnub, "Mus pw!" nws yuav nyuaj rau lawv, puas yog? Nws zoo li sim nres lub tshuab khiav ceev. Yog vim li cas nws thiaj li tseem ceeb uas yuav tsum npaj me ntsis ua ntej yuav mus pw, uas yog, ib txoj kev ua niaj hnub. Qhov no yuav npaj ob tus me nyuam lub siab thiab lub cev rau kev pw tsaug zog.
Yog li qhov no ua tau dab tsi?
- Koj tuaj yeem da dej los yog da dej nrog dej sov so . Qhov no yuav ua rau koj lub cev zoo siab.
- Koj tuaj yeem mloog cov nkauj uas ntsiag to thiab qab zib .
- Nws kuj zoo rau muab rau lawv ib yam tshuaj yej tshuaj ntsuab me me (uas tsis muaj suab thaj ntau ) xws li chamomile.
- Koj ua tau qee yam kev tawm dag zog ua pa tob tob. Hais tias, "Ua pa tob tob thiab ua pa tawm qeeb qeeb" nrog koj tus menyuam.
- Koj tuaj yeem ua qee qhov kev tawm dag zog yooj yim uas yuav ua rau koj lub cev xis nyob.
Qhov tseem ceeb yog koj siv tau txhua yam uas ua rau koj tus menyuam xis nyob thiab so kom txaus. Tsis tas yuav tsum ua ntau yam, tsuas yog ib lossis ob yam xwb. Qhov tseem ceeb yog ua tib yam txhua hnub.
2. Txwv cov teeb ci ntsa iab thiab cov khoom siv hluav taws xob thaum hmo ntuj
Peb lub cev muaj ib hom tshuaj hormones uas tswj kev pw tsaug zog, hu ua melatonin . Kev raug lub teeb ci ntsa iab, tshwj xeeb tshaj yog lub teeb xiav, txo qhov kev tsim cov tshuaj hormones no, uas txhais tau tias kev pw tsaug zog qeeb.
- Sim txo qhov kaj hauv koj lub tsev thaum yav tsaus ntuj thiab thaum hmo ntuj. Yog tias ua tau, siv cov teeb uas dim tau lossis cov teeb xim sov.
- Txo qhov kaj ci ntsa iab thiab lub teeb xiav ntawm cov khoom siv hluav taws xob xws li TV, xov tooj, thiab ntsiav tshuaj. Muaj ntau lub xov tooj muaj "kev teeb tsa hmo ntuj," siv nws.
- Cov kws tshaj lij hais tias txhua yam screen yuav tsum tau muab tso rau ib sab tsawg kawg yog ib teev ua ntej yuav mus pw . Hloov chaw, nyeem ib phau ntawv lossis, raws li tau hais ua ntej, qhia koj tus menyuam kom ua qee yam uas ua rau nws so.
3. Tsim kom muaj lub sijhawm pw tsaug zog tas li
Qhov no tseem ceeb heev. Mus pw thiab sawv tib lub sijhawm txhua hnub pab peb lub cev lub moos ntuj (Circadian rhythm) ua haujlwm kom zoo. Tom qab ntawd, thaum lub sijhawm zoo hauv yav tsaus ntuj, cov tshuaj hormone Melatonin raug tsim tawm thiab pw tsaug zog pib tshwm sim.
- Tshwj tsis yog koj tus menyuam mob lossis pw tsaug zog tsis zoo hmo ntuj, sim tsa nws sawv tib lub sijhawm thaum hnub so thiab hnub caiv . Nws tsis ua li cas yog tias pw ntev dua 30 feeb. Kev pw ntev dua li ntawd tuaj yeem cuam tshuam lawv tus cwj pwm pw tsaug zog thaum lub lim tiam.
4. Khaws chav pw kom txias, tsaus ntuj, thiab ntsiag to.
Ib puag ncig chav pw kuj muaj feem cuam tshuam loj heev rau kev pw tsaug zog zoo.
- Ua kom chav tsev txias me ntsis . Koj siv tau lub tshuab cua txias los yog lub kiv cua. (Tab sis qee tus menyuam yaus nyiam pw hauv chav sov, yog li nug koj tus menyuam seb nws nyiam li cas).
- Ua kom chav tsaus ntuj nti. Zoo tshaj plaws yog tsis txhob muaj teeb ci li. Siv cov ntaub thaiv qhov rais los npog txhua qhov chaw uas muaj teeb ci.
- Txo qhov suab nrov. Yog tias muaj suab nrov uas tsis tuaj yeem zam tau, koj tuaj yeem muab cov ntsaws pob ntseg thiab lub npog ntsej muag rau koj tus menyuam.
5. Npaj siv sijhawm txaus hauv txaj
Cov menyuam yaus xav tau kev pw tsaug zog ntau npaum li cas sib txawv raws li lawv lub hnub nyoog.
- Cov menyuam yaus hnub nyoog kawm ntawv (hnub nyoog 6-12) feem ntau xav tau 9-12 teev pw tsaug zog hauv ib hnub.
- Cov tub hluas ntxhais hluas xav tau 8-10 teev pw tsaug zog.
Nco ntsoov tias, tej zaum yuav muaj ib txhia menyuam xav tau pw tsaug zog ntau dua li lwm tus. Yog tias koj tus menyuam zoo li nkees tas li, tej zaum nws yuav tsis tau pw tsaug zog txaus.
6. Mus rau qee qhov tshav ntuj thaum koj sawv ntxov.
Lub hnub sawv ntxov(lossis lwm lub teeb ci ntsa iab) ntaus peb lub cev, xa lub cim rau peb lub hlwb tias "nws yog nruab hnub, peb yuav tsum txo cov melatonin tsim." Qhov no ua rau peb lub cev npaj txhij pib hnub.
- Yog tias thaum sawv ntxov ntawm qhov chaw koj nyob tsis muaj hnub ci ntau, koj tuaj yeem muab lub teeb ci ntsa iab tso rau hauv chav kom ci thaum koj tus menyuam sawv.
7. Txwv cov caffeine.
Caffeine yog ib yam khoom ua kom lub cev ua haujlwm, uas txhais tau tias nws tiv thaiv koj kom tsis txhob tsaug zog.
- Cov kws tshaj lij hais tias nws tsis yog lub tswv yim zoo los muab cov menyuam yaus me me txhua yam uas muaj caffeine (piv txwv li kas fes, tshuaj yej, chocolate, qee yam dej qab zib).
- Cov tub hluas ntxhais hluas haus me me xwb los tau (tsawg dua 1 khob kas fes ib hnub, uas tsawg dua 100mg). Tab sis zoo tshaj plaws rau txhua tus kom tsis txhob haus caffeine tom qab 3 teev tsaus ntuj.
8. Txwv kev pw tsaug zog thaum nruab hnub
Tsis txhob pub koj tus menyuam pw tsaug zog thaum nruab hnub tsuas yog tias nws tsis tau pw tsaug zog tiag tiag (piv txwv li, thaum rov zoo los ntawm kev mob). Kev pw tsaug zog thaum nruab hnub tuaj yeem ua rau nws nyuaj rau pw tsaug zog hmo ntuj, vim nws yuav tsis hnov nqaij.
9. Ua si thaum nruab hnub
Tau pom tias kev tawm dag zog thaum nruab hnub tuaj yeem pab koj pw tsaug zog zoo dua thaum hmo ntuj. Txawm li cas los xij, qhov kev tawm dag zog no yuav tsum tau ua ua ntej tsaus ntuj. (Kev tawm dag zog thaum yav tsaus ntuj qee zaum tuaj yeem cuam tshuam kev pw tsaug zog.)
- Txhua yam kev ua ub ua no uas ua rau tus menyuam lub plawv dhia ceev li ntawm 30-60 feeb (ua si, khiav, dhia) yuav pab lawv pw tsaug zog zoo dua thaum hmo ntuj.
10. Yog tias koj tseem pw tsis tau txawm tias koj ua txhua yam lawm los xij, sawv ntawm txaj.
Qee zaum cov menyuam yaus tseem tsaug zog txog li 30 feeb tom qab lawv mus pw, lossis lawv txhawj xeeb thiab ntxhov siab txog qhov tsis tuaj yeem pw tsaug zog. Lub sijhawm ntawd, nws yog ib lub tswv yim zoo kom sawv ntawm txaj. Lub txaj yog qhov chaw pw thiab xis nyob, tsis yog qhov chaw pov thiab tig thiab raug kev txom nyem.
- Sawv ntawm txaj thiab qhia koj tus menyuam kom ua ib yam dab tsi uas so kom txaus thiab tsis lom zem me ntsis (piv txwv li, saib cov duab hauv phau ntawv, ua ib qho kev sib tw yooj yim). Lawv yuav pib tsaug zog dua ib pliag.
Thaum pib ua tej yam tshiab no, tsis txhob sim ua txhua yam ib zaug. Yog koj ua li ntawd, nws yuav ua rau koj tus menyuam ntxhov siab thiab lawv yuav tsis ua raws li lawv. Pib nrog ib lossis ob yam, thiab thaum lawv dhau los ua ib yam, ntxiv ib yam. Tham nrog koj tus menyuam, nug lawv tias lawv ua tau dab tsi tam sim no, thiab ua cov kev hloov pauv no ib qho zuj zus.
Kuv yuav tsum paub dab tsi ntxiv?
Yog koj ua tag nrho cov no lawm thiab koj tus menyuam tseem tsis tau pw tsaug zog zoo, mus ntsib kws kho mob.Muaj qee yam teeb meem pw tsaug zog, xws li kev pw tsaug zog apnea, uas xav tau kev kho mob tshwj xeeb kom rov zoo.
Tsis tas li ntawd xwb, tsis txhob muab tshuaj melatonin, tshuaj ntsuab, lossis lwm yam khoom pab pw tsaug zog rau koj tus menyuam yam tsis tau txais kev pom zoo los ntawm kws kho mob. Cov no tuaj yeem muaj cov kev phiv tsis zoo rau cov menyuam yaus thiab cov hluas. Nco ntsoov tias, txhua yam tshuaj uas muab rau menyuam yaus yuav tsum nyob hauv kev saib xyuas ntawm kws kho mob.
Thaum kawg, tej yam tseem ceeb tshaj plaws uas yuav tsum nco ntsoov
Yog li, tej zaum koj yuav nkag siab tias kev pw tsaug zog zoo tseem ceeb npaum li cas rau ib tug me nyuam, thiab peb tuaj yeem pab li cas rau qhov ntawd.
- Qhia cov cwj pwm no rau koj tus menyuam nrog kev ua siab ntev thiab kev ua tas li . Tsis txhob xav tias yuav tau txiaj ntsig sai sai.
- Koom nrog koj tus menyuam hauv qhov no thiab. Nug nws lub tswv yim thiab.
- Txhua tus menyuam txawv. Yam uas ua haujlwm rau ib tus menyuam tej zaum yuav tsis ua haujlwm rau lwm tus. Yog li ntawd, sim me ntsis kom paub seb yam twg zoo tshaj plaws rau koj tus menyuam.
Yog koj ua raws li tej yam me me no, nws yuav pab tau koj tus menyuam kom pw tsaug zog zoo. Ces nws yuav muaj kev zoo siab thiab noj qab nyob zoo thoob plaws hnub!
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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