Kev Ua Si Kom Lub Cev Muaj ZogFebruary 8, 2026🔄 Updated: Jul 14, 2026⏱ 14 min

Koj tus tub hluas/ntxhais hluas puas tsis tau pw tsaug zog txaus? (Teen Sleep) Cia peb tham txog qhov no!

Creator: Dr. Priya Sammani
Published: 2026-02-08T19:17:51.000Z

Dr. Priya Sammani, MBBS, PG Dip. FMMedical Verification

Koj puas muaj ib tug menyuam hauv koj lub tsev uas muaj hnub nyoog kaum peb xyoos, uas yog, ib tug menyuam yaus? Yog tias muaj, zaj dab neeg no yuav tseem ceeb heev rau koj. Ib qho uas ntau tus niam txiv hais niaj hnub no yog tias lawv cov menyuam yaus tsis tau pw tsaug zog txaus. Nws yog ib yam dab tsi uas yuav tsum xav txog tiag tiag, vim tias kev pw tsaug zog zoo yog qhov tseem ceeb heev rau kev noj qab haus huv ntawm lub cev thiab lub hlwb ntawm cov menyuam yaus hnub nyoog no.

Ib tug me nyuam yaus xav tau pw tsaug zog npaum li cas tiag?

Hais yooj yim xwb, ib tug me nyuam yaus, uas yog, ib tug me nyuam uas nyob rau hauv lub hnub nyoog kawm ntawv theem siab, yeej xav tau ntawm 8 thiab 10 teev ntawm kev pw tsaug zog ib hnub . Tab sis koj paub, niaj hnub no, feem ntau ntawm peb cov me nyuam tsis tau pw tsaug zog ntau npaum li koj hais. Ib txhia yuav xav tias, "Auj, yuav ua li cas yog tias kuv pw tsaug zog tsawg dua ob peb teev?" Tab sis tsis txhob xav li ntawd, kuv tus phooj ywg. Muaj ntau yam uas tuaj yeem tshwm sim thaum koj tsis tau pw tsaug zog txaus. Xav txog, nws nyuaj npaum li cas rau ib tug me nyuam kom nyob twj ywm thaum lawv mus kawm ntawv thiab kawm ntawv? Lawv yuav xav tias lawv tsis nco qab dab tsi tus xib fwb qhia. Tom qab ntawd, qhov muaj feem ntawm lawv cov qib poob hauv kev xeem kuj siab dua. Tsis yog li ntawd xwb, tab sis thaum lawv tsis tau pw tsaug zog txaus, lawv kuj muaj feem ntau yuav raug xwm txheej tsheb. Vim tias thaum koj lub cev nkees, nws nyuaj rau ua haujlwm nrog kev paub thiab kev saib xyuas zoo. Tsis tas li ntawd, yog tias koj yog ib tug me nyuam uas ua si kis las, qhov tsis tsaug zog no kuj tuaj yeem cuam tshuam rau lawv cov txuj ci. Kev pw tsaug zog tsis txaus yog ib qho laj thawj tseem ceeb uas ua rau qee tus menyuam yaus feem ntau chim siab, ntxhov siab, lossis raug kev txom nyem los ntawm teeb meem kev noj qab haus huv xws li kev tu siab, kev ntxhov siab, thiab kev nyuaj siab . Yog li ntawd, kev pw tsaug zog tsis yog ib yam dab tsi uas yuav tsum tau saib yooj yim.

Vim li cas peb cov menyuam yaus thiaj muaj teeb meem pw tsaug zog?

Zoo, tam sim no cia peb saib seb vim li cas cov menyuam yaus thaum lub hnub nyoog no muaj teeb meem pw tsaug zog ntau heev. Muaj ntau yam ua rau, cia peb tham txog lawv ib qho zuj zus.

Kev kawm ntawv thiab lub neej tsis khoom

"Qhov tseem ceeb tshaj plaws yog lub sijhawm uas tsev kawm ntawv pib . Feem ntau, peb cov menyuam yuav tsum mus kawm ntawv thaum sawv ntxov. Tsis tas li ntawd xwb, muaj cov chav kawm qhia ntawv, kev xyaum ua kis las, thiab ntau yam kev ua ub ua no sab nraum zoov. Nrog rau tag nrho cov no, lub sijhawm uas ib tug menyuam yuav tsum pw tsaug zog yog tsawg heev. Xav txog, tom qab kawm ntawv txog lig hmo ntuj, thiab tej zaum tom qab kawm ntxiv, thaum koj rov qab los tsev thiab nws lig heev, thiab koj sawv ntxov thaum sawv ntxov, koj yuav ua li cas thiaj tau 8 lossis 10 teev pw tsaug zog? Qhov ntawd yog ib qho kev sib tw loj heev."

Kev hloov pauv hauv lub cev lub moos pw tsaug zog!

Qhov thib ob tseem ceeb tshaj plaws yog thaum cov menyuam yaus muaj hnub nyoog hluas, muaj kev hloov pauv hauv lub moos pw tsaug zog ntuj, uas yog, '(Lub moos Biological)' hauv lawv lub cev . Qhov no yog ib qho tseem ceeb heev. Hais yooj yim, peb lub cev tsim cov tshuaj hormones uas pab peb pw tsaug zog, uas peb hu ua '(Melatonin)' . Cov tshuaj hormones '(Melatonin)' no hauv cov menyuam yaus thiab cov neeg laus pib tsim tawm thaum yav tsaus ntuj thiab lawv tsaug zog thaum hmo ntuj. Tab sis qhov xav tsis thoob yog tias cov tshuaj hormones '(Melatonin)' no hauv cov menyuam yaus pib tsim tawm lig dua li lawv lub cev. Ntawd yog, lawv pib tsaug zog thaum 10.30, 11.00 thaum hmo ntuj. Yog li thaum lawv yuav tsum sawv ntxov mus kawm ntawv, lawv tsis tau pw tsaug zog txaus.Qhov no tsis yog lawv qhov txhaum, nws yog kev hloov pauv ntawm lub cev uas tshwm sim thaum muaj hnub nyoog li no.
Kev cuam tshuam ntawm thev naus laus zis - xov tooj, khoos phis tawj thiab TV
Qhov teeb meem thib peb tseem ceeb yog cov khoom siv hluav taws xob xws li xov tooj ntse, khoos phis tawj, ntsiav tshuaj, thiab TV uas tau dhau los ua ib feem ntawm txhua tus neeg lub neej niaj hnub no. Muaj ntau tus menyuam yaus siv cov khoom siv no ua ntej yuav mus pw. Qee zaum rau kev kawm, qee zaum rau kev lom zem. Txawm li cas los xij, lub teeb ci ntsa iab los ntawm cov ntxaij vab tshaus ntawm cov khoom siv hluav taws xob no, tshwj xeeb tshaj yog lub teeb xiav uas lawv muaj , ua rau qeeb kev tsim cov tshuaj hormone "Melatonin" uas kuv tau hais ua ntej, uas pab nrog kev pw tsaug zog. Qhov ntawd txhais tau tias lub cev tsis tau txais lub cim ntuj los npaj rau kev pw tsaug zog. Yog li txawm tias tom qab mus pw, koj tig thiab tig yam tsis tsaug zog. Qee zaum koj tham nrog cov phooj ywg thiab tshawb nrhiav kev sib raug zoo hauv social media thiab tsis paub tias lub sijhawm tau dhau mus lawm. Qhov no kuj yog ib qho laj thawj loj rau kev pw tsaug zog qeeb.
Yog li ntawd, kuv yuav pab kuv tus menyuam yaus tsaug zog zoo li cas?
Zoo, tam sim no koj nkag siab txog cov teeb meem thiab cov laj thawj rau lawv qee yam. Tam sim no cia peb saib seb peb ua tau dab tsi ua niam txiv txog qhov xwm txheej no. Qhov tseem ceeb tshaj plaws yog koj tham nrog koj tus menyuam txog qhov no zoo heev, hauv txoj kev uas nws nkag siab . Ua rau nws nkag siab txog qhov tseem ceeb ntawm kev pw tsaug zog zoo, nws tseem ceeb npaum li cas rau nws txoj kev kawm thiab kev noj qab haus huv. Tom qab ntawd koj tuaj yeem sim ua tej yam no yam tsis tu ncua.
Cia peb teem sijhawm pw thiab sawv tsis tu ncua.
Ua ntej, txiav txim siab lub sijhawm tseeb uas koj tus menyuam yuav tsum sawv mus kawm ntawv thaum sawv ntxov. Tom qab ntawd , suav rov qab tsawg kawg 8 teev (thiab zoo dua yog 9) txij ntawd thiab teem sijhawm pw . Piv txwv li, yog tias koj tus menyuam sawv thaum 6 teev sawv ntxov, lawv yuav tsum mus pw tsis pub dhau 10 teev tsaus ntuj. Nws yog ib qho tseem ceeb uas yuav tsum xyaum qhov no tib lub sijhawm txhua hnub, tsib hnub hauv ib lub lim tiam. Sim ua raws li lub sijhawm pw thiab sawv ntxov no kom ze li sai tau, tshwj xeeb tshaj yog rau hnub so thiab hnub Saturday thiab Sunday . Yog tias koj tus menyuam nyob lig thiab pw tsaug zog txog tav su rau hnub so, nws tuaj yeem nyuaj rau lawv rov qab mus rau hauv tus qauv pw tsaug zog ib txwm muaj rau hnub Monday.
"Nco ntsoov, nws nyuaj rau kev tsim cov cwj pwm no ib hmos. Raws li lub sijhawm dhau mus, nrog kev ua siab ntev, tus menyuam yuav tau siv rau qhov no. Tsis txhob yuam lawv, tab sis piav qhia lawv nrog kev hlub."
Cov cwj pwm no kuj tseem yuav pab tau ntau yam rau kev pw tsaug zog zoo!
Muaj lwm yam me me uas yuav pab tau peb cov menyuam kom pw tsaug zog zoo. Peb puas yuav tsum saib ib qho zuj zus?
Ib puag ncig chav pw zoo li cas? Chav uas koj tus menyuam pw yuav tsum tsaus ntuj, txias me ntsis (kom lawv tsis txhob xeev siab ), thiab ntsiag to . Yog tias muaj tej yam xws li TV lossis video game hauv chav, zoo tshaj yog coj lawv tawm ntawm chav pw. Vim tias yog tias lawv nyob ntawd, lawv yuav tsis xav pw tsaug zog, thiab lawv txoj kev mloog yuav mus rau qhov ntawd.
Koj yuav tsum ua dab tsi ib teev ua ntej yuav mus pw? Piav qhia rau koj tus menyuam nrog kev hlub tias tsawg kawg ib teev ua ntej yuav mus pw, ua kom tiav cov haujlwm hauv tsev, kawm ntawv, thiab tsum tsis txhob saib TV, siv lub khoos phis tawj, thiab siv koj lub xov tooj ntse.Yog ua tau, them koj lub xov tooj sab nraum chav thaum hmo ntuj. Ua li ntawd, koj yuav tsis raug cuam tshuam los ntawm cov ntawv ceeb toom thiab kev hu xov tooj thaum hmo ntuj.
Peb puas yuav tsum ua ib yam dab tsi kom so? Txhawb koj tus menyuam kom ua ib yam dab tsi uas ua rau lawv lub siab thiab lub cev so ua ntej mus pw. Piv txwv li, da dej me ntsis nrog dej sov so lossis nyeem ib phau ntawv uas muaj ib zaj dab neeg nyiam (tsis txhob ntsia lub vijtsam) yog ib lub tswv yim zoo.
Ceev faj txog caffeine : Txwv cov khoom noj thiab dej haus uas muaj caffeine ( kas fes , tshuaj yej muaj zog, qee cov dej qab zib, dej haus muaj zog , chocolate ) uas koj tus menyuam noj, tshwj xeeb tshaj yog tom qab 4 teev tsaus ntuj thiab thaum hmo ntuj. Caffeine yog ib yam khoom ua rau koj tsaug zog thiab tsa koj sawv.
Tsis txhob muab tshuaj pw tsaug zog rau koj tus menyuam! Tsis txhob muab tshuaj pw tsaug zog lossis lwm yam tshuaj uas hais tias ua rau lawv tsaug zog yam tsis tau txais kev qhia thiab kev pom zoo los ntawm kws kho mob. Lawv tuaj yeem ua rau muaj kev phom sij thiab tuaj yeem ua rau muaj teeb meem kev noj qab haus huv.
Puas yog pw tsaug zog zoo rau koj tus menyuam? Yog tias koj tus menyuam xav tias nkees thiab tsaug zog heev thaum nruab hnub, nws tsis ua li cas rau pw tsaug zog luv luv li 20-30 feeb ua ntej 3 teev tsaus ntuj. Txawm li cas los xij, yog tias lawv pw tsaug zog ntev dua li ntawd, lossis lig thaum tav su, lawv yuav muaj teeb meem pw tsaug zog thaum hmo ntuj.
Qhov tseem ceeb ntawm kev tawm dag zog: Kev tawm dag zog tsis tu ncua tuaj yeem pab koj kom tsaug zog zoo thiab tob. Kev coj koj tus menyuam koom nrog kev ua si uas lawv nyiam, lossis lwm yam kev tawm dag zog xws li kev taug kev lossis khiav, yog qhov zoo rau lawv txoj kev pw tsaug zog thiab kev noj qab haus huv tag nrho. Txawm li cas los xij, kev tawm dag zog hnyav ze rau lub sijhawm pw tsaug zog kuj tuaj yeem cuam tshuam kev pw tsaug zog, yog li ceev faj txog qhov ntawd thiab.
Kuv yuav tsum ua li cas yog tias kuv tus menyuam muaj teeb meem pw tsaug zog loj heev?
Yog tias, txawm tias koj tau sim ua txhua yam uas peb tau tham txog lawm, koj tus menyuam tseem muaj teeb meem pw tsaug zog, sawv ntau zaus thaum hmo ntuj txawm tias tom qab pw tsaug zog lawm, pw tsaug zog nrov nrov (tshwj xeeb tshaj yog nws txhaws), pw tsaug zog heev thaum nruab hnub (txawm tias pw tsaug zog hauv tsev kawm ntawv lossis hauv chav kawm), lossis xav tias qaug zog thiab nkees thaum sawv ntxov txawm tias tom qab pw tsaug zog zoo hmo ntuj,, tej zaum yuav muaj teeb meem pw tsaug zog ntau dua li qub. Tsis txhob tsis quav ntsej txog qhov ntawd. Muaj qee hom kev pw tsaug zog tsis zoo uas kuj tuaj yeem tshwm sim rau cov menyuam yaus. Nov yog ob peb yam piv txwv:
Kev pw tsis tsaug zog: Qhov no hais txog cov mob xws li kev pw tsis tsaug zog tas li, nyuaj pw tsaug zog, sawv tsis ntev tom qab pw tsaug zog, thiab tsis tuaj yeem rov qab pw tsaug zog.
Kev Nyuaj Siab Thaum Pw Tsaug Zog-Sawv Ntxov: Qhov no yog qhov kuv tau hais ua ntej, qhov twg lub moos ntawm lub cev ua haujlwm lig, ua rau koj nyob lig hmo ntuj thiab muaj teeb meem sawv ntxov.
Npau suav phem : Kev npau suav ntau zaus, ua rau koj ntshai heev uas ua rau koj sawv ntawm kev pw tsaug zog.
Kev tsaug zog taug kev : Sawv ntawm txaj thiab taug kev ncig thaum pw tsaug zog, tej zaum ua lwm yam.
Kab mob pw tsaug zog tsis taus pa (OSA): Ib qho mob uas ua pa tsis taus ib ntus thaum pw tsaug zog thiab tom qab ntawd rov ua pa dua nrog lub suab nrov. Qhov no feem ntau nrog lub suab pw tsaug zog nrov.
Kab Mob Ceg Tsis So (RLS) thiab Kab Mob Txav Tau Tes Tsis Tau (PLMD): Kev xav tsis xis nyob lossis mob ntawm ob txhais ceg uas ua rau koj xav txav lawv thaum koj tab tom sim pw tsaug zog (RLS), lossis Kab Mob Txav Tau Tes Tsis Tau (PLMD).
Narcolepsy: Ua rau tsaug zog sai sai , tsis tuaj yeem tswj tau thaum nruab hnub, tshwj xeeb tshaj yog thaum pw twj ywm.
Yog koj xav tias koj tus menyuam muaj ib lossis ntau yam ntawm cov tsos mob no, lossis yog koj muaj lwm cov lus nug lossis kev txhawj xeeb, nws yog qhov zoo tshaj plaws mus ntsib kws kho mob sai li sai tau. Koj tus kws kho mob yuav muaj peev xwm kuaj pom qhov teeb meem, ua txhua yam kev kuaj mob tsim nyog, thiab pom zoo cov kev kho mob zoo tshaj plaws.
Thaum kawg, ob peb yam uas yuav tsum nco ntsoov
Yog li ntawd, kuv vam tias tej yam uas peb tau tham txog hnub no yuav muaj txiaj ntsig zoo rau koj. Kev pw tsaug zog ntawm ib tug menyuam yaus yog ib yam dab tsi uas cuam tshuam ncaj qha rau lawv txoj kev loj hlob ntawm lub hlwb, kev kawm, kev noj qab haus huv ntawm lub cev, kev noj qab haus huv ntawm lub hlwb, thiab lawv lub neej tag nrho. Yog li ntawd, tsis txhob xav tias qhov no yooj yim, hais tias, "Nws yog li ntawd xwb."
"Nco ntsoov, thawj kauj ruam thiab tseem ceeb tshaj plaws yog tham nrog koj tus menyuam txog qhov no yam tsis txhob npau taws, nrog lub siab zoo, thiab hauv txoj kev uas lawv nkag siab. Lawv yuav tsum xav tias koj mob siab txog lawv, npaj txhij los pab lawv, thiab nkag siab lawv cov teeb meem."
Pab koj tus menyuam siv cov cwj pwm me me no rau hauv lawv lub neej txhua hnub. Tej zaum yuav siv sijhawm ntev me ntsis kom pom cov txiaj ntsig, tab sis tsis txhob tso tseg. Yog tias koj muaj kev xav me ntsis tias muaj teeb meem, tsis txhob yig mus nrhiav kev pab kho mob. Txhua tus menyuam muaj cai pw tsaug zog zoo thiab txaus. Nws yog qhov kev nqis peev loj tshaj plaws uas koj tuaj yeem ua rau lawv lub neej yav tom ntej ci ntsa iab!
Kev Pw Tsaug Zog, Cov Menyuam Yaus, Teeb Meem Kev Pw Tsaug Zog, `(Kev Pw Tsaug Zog Rau Cov Hluas)`, `(Melatonin)`, Tus Qauv Kev Pw Tsaug Zog, Kev Pw Tsaug Zog, `(Kev Pw Tsaug Zog)`, Kev Noj Qab Haus Huv Kev Pw Tsaug Zog, `(Lub Moos Biological)`, `(Lub Teeb Xiav)`

⚠️ Important: The medical articles and information on Nirogi Lanka are for general awareness only, and are by no means a substitute for professional medical advice, diagnosis, or treatment. For any medical problem you have, consult a qualified physician immediately.

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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

Kev Ua Si Kom Lub Cev Muaj ZogFebruary 8, 2026
Koj tus tub hluas/ntxhais hluas puas tsis tau pw tsaug zog txaus? (Teen Sleep) Cia peb tham txog qhov no!
Dr. Priya SammaniMedical Verification
⏱ 14 min read
📋Table of Contents
1. Ib tug me nyuam yaus xav tau pw tsaug zog npaum li cas tiag?
2. Vim li cas peb cov menyuam yaus thiaj muaj teeb meem pw tsaug zog?
3. Kev kawm ntawv thiab lub neej tsis khoom
4. Kev hloov pauv hauv lub cev lub moos pw tsaug zog!
5. Kev cuam tshuam ntawm thev naus laus zis - xov tooj, khoos phis tawj thiab TV
6. Yog li ntawd, kuv yuav pab kuv tus menyuam yaus tsaug zog zoo li cas?
7. Cia peb teem sijhawm pw thiab sawv tsis tu ncua.
8. Cov cwj pwm no kuj tseem yuav pab tau ntau yam rau kev pw tsaug zog zoo!
9. Kuv yuav tsum ua li cas yog tias kuv tus menyuam muaj teeb meem pw tsaug zog loj heev?
10. Thaum kawg, ob peb yam uas yuav tsum nco ntsoov
Koj puas muaj ib tug menyuam hauv koj lub tsev uas muaj hnub nyoog kaum peb xyoos, uas yog, ib tug menyuam yaus? Yog tias muaj, zaj dab neeg no yuav tseem ceeb heev rau koj. Ib qho uas ntau tus niam txiv hais niaj hnub no yog tias lawv cov menyuam yaus tsis tau pw tsaug zog txaus. Nws yog ib yam dab tsi uas yuav tsum xav txog tiag tiag, vim tias kev pw tsaug zog zoo yog qhov tseem ceeb heev rau kev noj qab haus huv ntawm lub cev thiab lub hlwb ntawm cov menyuam yaus hnub nyoog no.
Ib tug me nyuam yaus xav tau pw tsaug zog npaum li cas tiag?
Hais yooj yim xwb, ib tug me nyuam yaus, uas yog, ib tug me nyuam uas nyob rau hauv lub hnub nyoog kawm ntawv theem siab, yeej xav tau ntawm 8 thiab 10 teev ntawm kev pw tsaug zog ib hnub . Tab sis koj paub, niaj hnub no, feem ntau ntawm peb cov me nyuam tsis tau pw tsaug zog ntau npaum li koj hais. Ib txhia yuav xav tias, "Auj, yuav ua li cas yog tias kuv pw tsaug zog tsawg dua ob peb teev?" Tab sis tsis txhob xav li ntawd, kuv tus phooj ywg. Muaj ntau yam uas tuaj yeem tshwm sim thaum koj tsis tau pw tsaug zog txaus. Xav txog, nws nyuaj npaum li cas rau ib tug me nyuam kom nyob twj ywm thaum lawv mus kawm ntawv thiab kawm ntawv? Lawv yuav xav tias lawv tsis nco qab dab tsi tus xib fwb qhia. Tom qab ntawd, qhov muaj feem ntawm lawv cov qib poob hauv kev xeem kuj siab dua. Tsis yog li ntawd xwb, tab sis thaum lawv tsis tau pw tsaug zog txaus, lawv kuj muaj feem ntau yuav raug xwm txheej tsheb. Vim tias thaum koj lub cev nkees, nws nyuaj rau ua haujlwm nrog kev paub thiab kev saib xyuas zoo. Tsis tas li ntawd, yog tias koj yog ib tug me nyuam uas ua si kis las, qhov tsis tsaug zog no kuj tuaj yeem cuam tshuam rau lawv cov txuj ci. Kev pw tsaug zog tsis txaus yog ib qho laj thawj tseem ceeb uas ua rau qee tus menyuam yaus feem ntau chim siab, ntxhov siab, lossis raug kev txom nyem los ntawm teeb meem kev noj qab haus huv xws li kev tu siab, kev ntxhov siab, thiab kev nyuaj siab . Yog li ntawd, kev pw tsaug zog tsis yog ib yam dab tsi uas yuav tsum tau saib yooj yim.
Vim li cas peb cov menyuam yaus thiaj muaj teeb meem pw tsaug zog?
Zoo, tam sim no cia peb saib seb vim li cas cov menyuam yaus thaum lub hnub nyoog no muaj teeb meem pw tsaug zog ntau heev. Muaj ntau yam ua rau, cia peb tham txog lawv ib qho zuj zus.
Kev kawm ntawv thiab lub neej tsis khoom
"Qhov tseem ceeb tshaj plaws yog lub sijhawm uas tsev kawm ntawv pib . Feem ntau, peb cov menyuam yuav tsum mus kawm ntawv thaum sawv ntxov. Tsis tas li ntawd xwb, muaj cov chav kawm qhia ntawv, kev xyaum ua kis las, thiab ntau yam kev ua ub ua no sab nraum zoov. Nrog rau tag nrho cov no, lub sijhawm uas ib tug menyuam yuav tsum pw tsaug zog yog tsawg heev. Xav txog, tom qab kawm ntawv txog lig hmo ntuj, thiab tej zaum tom qab kawm ntxiv, thaum koj rov qab los tsev thiab nws lig heev, thiab koj sawv ntxov thaum sawv ntxov, koj yuav ua li cas thiaj tau 8 lossis 10 teev pw tsaug zog? Qhov ntawd yog ib qho kev sib tw loj heev."
Kev hloov pauv hauv lub cev lub moos pw tsaug zog!
Qhov thib ob tseem ceeb tshaj plaws yog thaum cov menyuam yaus muaj hnub nyoog hluas, muaj kev hloov pauv hauv lub moos pw tsaug zog ntuj, uas yog, '(Lub moos Biological)' hauv lawv lub cev . Qhov no yog ib qho tseem ceeb heev. Hais yooj yim, peb lub cev tsim cov tshuaj hormones uas pab peb pw tsaug zog, uas peb hu ua '(Melatonin)' . Cov tshuaj hormones '(Melatonin)' no hauv cov menyuam yaus thiab cov neeg laus pib tsim tawm thaum yav tsaus ntuj thiab lawv tsaug zog thaum hmo ntuj. Tab sis qhov xav tsis thoob yog tias cov tshuaj hormones '(Melatonin)' no hauv cov menyuam yaus pib tsim tawm lig dua li lawv lub cev. Ntawd yog, lawv pib tsaug zog thaum 10.30, 11.00 thaum hmo ntuj. Yog li thaum lawv yuav tsum sawv ntxov mus kawm ntawv, lawv tsis tau pw tsaug zog txaus.Qhov no tsis yog lawv qhov txhaum, nws yog kev hloov pauv ntawm lub cev uas tshwm sim thaum muaj hnub nyoog li no.
Kev cuam tshuam ntawm thev naus laus zis - xov tooj, khoos phis tawj thiab TV
Qhov teeb meem thib peb tseem ceeb yog cov khoom siv hluav taws xob xws li xov tooj ntse, khoos phis tawj, ntsiav tshuaj, thiab TV uas tau dhau los ua ib feem ntawm txhua tus neeg lub neej niaj hnub no. Muaj ntau tus menyuam yaus siv cov khoom siv no ua ntej yuav mus pw. Qee zaum rau kev kawm, qee zaum rau kev lom zem. Txawm li cas los xij, lub teeb ci ntsa iab los ntawm cov ntxaij vab tshaus ntawm cov khoom siv hluav taws xob no, tshwj xeeb tshaj yog lub teeb xiav uas lawv muaj , ua rau qeeb kev tsim cov tshuaj hormone "Melatonin" uas kuv tau hais ua ntej, uas pab nrog kev pw tsaug zog. Qhov ntawd txhais tau tias lub cev tsis tau txais lub cim ntuj los npaj rau kev pw tsaug zog. Yog li txawm tias tom qab mus pw, koj tig thiab tig yam tsis tsaug zog. Qee zaum koj tham nrog cov phooj ywg thiab tshawb nrhiav kev sib raug zoo hauv social media thiab tsis paub tias lub sijhawm tau dhau mus lawm. Qhov no kuj yog ib qho laj thawj loj rau kev pw tsaug zog qeeb.
Yog li ntawd, kuv yuav pab kuv tus menyuam yaus tsaug zog zoo li cas?
Zoo, tam sim no koj nkag siab txog cov teeb meem thiab cov laj thawj rau lawv qee yam. Tam sim no cia peb saib seb peb ua tau dab tsi ua niam txiv txog qhov xwm txheej no. Qhov tseem ceeb tshaj plaws yog koj tham nrog koj tus menyuam txog qhov no zoo heev, hauv txoj kev uas nws nkag siab . Ua rau nws nkag siab txog qhov tseem ceeb ntawm kev pw tsaug zog zoo, nws tseem ceeb npaum li cas rau nws txoj kev kawm thiab kev noj qab haus huv. Tom qab ntawd koj tuaj yeem sim ua tej yam no yam tsis tu ncua.
Cia peb teem sijhawm pw thiab sawv tsis tu ncua.
Ua ntej, txiav txim siab lub sijhawm tseeb uas koj tus menyuam yuav tsum sawv mus kawm ntawv thaum sawv ntxov. Tom qab ntawd , suav rov qab tsawg kawg 8 teev (thiab zoo dua yog 9) txij ntawd thiab teem sijhawm pw . Piv txwv li, yog tias koj tus menyuam sawv thaum 6 teev sawv ntxov, lawv yuav tsum mus pw tsis pub dhau 10 teev tsaus ntuj. Nws yog ib qho tseem ceeb uas yuav tsum xyaum qhov no tib lub sijhawm txhua hnub, tsib hnub hauv ib lub lim tiam. Sim ua raws li lub sijhawm pw thiab sawv ntxov no kom ze li sai tau, tshwj xeeb tshaj yog rau hnub so thiab hnub Saturday thiab Sunday . Yog tias koj tus menyuam nyob lig thiab pw tsaug zog txog tav su rau hnub so, nws tuaj yeem nyuaj rau lawv rov qab mus rau hauv tus qauv pw tsaug zog ib txwm muaj rau hnub Monday.
"Nco ntsoov, nws nyuaj rau kev tsim cov cwj pwm no ib hmos. Raws li lub sijhawm dhau mus, nrog kev ua siab ntev, tus menyuam yuav tau siv rau qhov no. Tsis txhob yuam lawv, tab sis piav qhia lawv nrog kev hlub."
Cov cwj pwm no kuj tseem yuav pab tau ntau yam rau kev pw tsaug zog zoo!
Muaj lwm yam me me uas yuav pab tau peb cov menyuam kom pw tsaug zog zoo. Peb puas yuav tsum saib ib qho zuj zus?
Ib puag ncig chav pw zoo li cas? Chav uas koj tus menyuam pw yuav tsum tsaus ntuj, txias me ntsis (kom lawv tsis txhob xeev siab ), thiab ntsiag to . Yog tias muaj tej yam xws li TV lossis video game hauv chav, zoo tshaj yog coj lawv tawm ntawm chav pw. Vim tias yog tias lawv nyob ntawd, lawv yuav tsis xav pw tsaug zog, thiab lawv txoj kev mloog yuav mus rau qhov ntawd.
Koj yuav tsum ua dab tsi ib teev ua ntej yuav mus pw? Piav qhia rau koj tus menyuam nrog kev hlub tias tsawg kawg ib teev ua ntej yuav mus pw, ua kom tiav cov haujlwm hauv tsev, kawm ntawv, thiab tsum tsis txhob saib TV, siv lub khoos phis tawj, thiab siv koj lub xov tooj ntse.Yog ua tau, them koj lub xov tooj sab nraum chav thaum hmo ntuj. Ua li ntawd, koj yuav tsis raug cuam tshuam los ntawm cov ntawv ceeb toom thiab kev hu xov tooj thaum hmo ntuj.
Peb puas yuav tsum ua ib yam dab tsi kom so? Txhawb koj tus menyuam kom ua ib yam dab tsi uas ua rau lawv lub siab thiab lub cev so ua ntej mus pw. Piv txwv li, da dej me ntsis nrog dej sov so lossis nyeem ib phau ntawv uas muaj ib zaj dab neeg nyiam (tsis txhob ntsia lub vijtsam) yog ib lub tswv yim zoo.
Ceev faj txog caffeine : Txwv cov khoom noj thiab dej haus uas muaj caffeine ( kas fes , tshuaj yej muaj zog, qee cov dej qab zib, dej haus muaj zog , chocolate ) uas koj tus menyuam noj, tshwj xeeb tshaj yog tom qab 4 teev tsaus ntuj thiab thaum hmo ntuj. Caffeine yog ib yam khoom ua rau koj tsaug zog thiab tsa koj sawv.
Tsis txhob muab tshuaj pw tsaug zog rau koj tus menyuam! Tsis txhob muab tshuaj pw tsaug zog lossis lwm yam tshuaj uas hais tias ua rau lawv tsaug zog yam tsis tau txais kev qhia thiab kev pom zoo los ntawm kws kho mob. Lawv tuaj yeem ua rau muaj kev phom sij thiab tuaj yeem ua rau muaj teeb meem kev noj qab haus huv.
Puas yog pw tsaug zog zoo rau koj tus menyuam? Yog tias koj tus menyuam xav tias nkees thiab tsaug zog heev thaum nruab hnub, nws tsis ua li cas rau pw tsaug zog luv luv li 20-30 feeb ua ntej 3 teev tsaus ntuj. Txawm li cas los xij, yog tias lawv pw tsaug zog ntev dua li ntawd, lossis lig thaum tav su, lawv yuav muaj teeb meem pw tsaug zog thaum hmo ntuj.
Qhov tseem ceeb ntawm kev tawm dag zog: Kev tawm dag zog tsis tu ncua tuaj yeem pab koj kom tsaug zog zoo thiab tob. Kev coj koj tus menyuam koom nrog kev ua si uas lawv nyiam, lossis lwm yam kev tawm dag zog xws li kev taug kev lossis khiav, yog qhov zoo rau lawv txoj kev pw tsaug zog thiab kev noj qab haus huv tag nrho. Txawm li cas los xij, kev tawm dag zog hnyav ze rau lub sijhawm pw tsaug zog kuj tuaj yeem cuam tshuam kev pw tsaug zog, yog li ceev faj txog qhov ntawd thiab.
Kuv yuav tsum ua li cas yog tias kuv tus menyuam muaj teeb meem pw tsaug zog loj heev?
Yog tias, txawm tias koj tau sim ua txhua yam uas peb tau tham txog lawm, koj tus menyuam tseem muaj teeb meem pw tsaug zog, sawv ntau zaus thaum hmo ntuj txawm tias tom qab pw tsaug zog lawm, pw tsaug zog nrov nrov (tshwj xeeb tshaj yog nws txhaws), pw tsaug zog heev thaum nruab hnub (txawm tias pw tsaug zog hauv tsev kawm ntawv lossis hauv chav kawm), lossis xav tias qaug zog thiab nkees thaum sawv ntxov txawm tias tom qab pw tsaug zog zoo hmo ntuj,, tej zaum yuav muaj teeb meem pw tsaug zog ntau dua li qub. Tsis txhob tsis quav ntsej txog qhov ntawd. Muaj qee hom kev pw tsaug zog tsis zoo uas kuj tuaj yeem tshwm sim rau cov menyuam yaus. Nov yog ob peb yam piv txwv:
Kev pw tsis tsaug zog: Qhov no hais txog cov mob xws li kev pw tsis tsaug zog tas li, nyuaj pw tsaug zog, sawv tsis ntev tom qab pw tsaug zog, thiab tsis tuaj yeem rov qab pw tsaug zog.
Kev Nyuaj Siab Thaum Pw Tsaug Zog-Sawv Ntxov: Qhov no yog qhov kuv tau hais ua ntej, qhov twg lub moos ntawm lub cev ua haujlwm lig, ua rau koj nyob lig hmo ntuj thiab muaj teeb meem sawv ntxov.
Npau suav phem : Kev npau suav ntau zaus, ua rau koj ntshai heev uas ua rau koj sawv ntawm kev pw tsaug zog.
Kev tsaug zog taug kev : Sawv ntawm txaj thiab taug kev ncig thaum pw tsaug zog, tej zaum ua lwm yam.
Kab mob pw tsaug zog tsis taus pa (OSA): Ib qho mob uas ua pa tsis taus ib ntus thaum pw tsaug zog thiab tom qab ntawd rov ua pa dua nrog lub suab nrov. Qhov no feem ntau nrog lub suab pw tsaug zog nrov.
Kab Mob Ceg Tsis So (RLS) thiab Kab Mob Txav Tau Tes Tsis Tau (PLMD): Kev xav tsis xis nyob lossis mob ntawm ob txhais ceg uas ua rau koj xav txav lawv thaum koj tab tom sim pw tsaug zog (RLS), lossis Kab Mob Txav Tau Tes Tsis Tau (PLMD).
Narcolepsy: Ua rau tsaug zog sai sai , tsis tuaj yeem tswj tau thaum nruab hnub, tshwj xeeb tshaj yog thaum pw twj ywm.
Yog koj xav tias koj tus menyuam muaj ib lossis ntau yam ntawm cov tsos mob no, lossis yog koj muaj lwm cov lus nug lossis kev txhawj xeeb, nws yog qhov zoo tshaj plaws mus ntsib kws kho mob sai li sai tau. Koj tus kws kho mob yuav muaj peev xwm kuaj pom qhov teeb meem, ua txhua yam kev kuaj mob tsim nyog, thiab pom zoo cov kev kho mob zoo tshaj plaws.
Thaum kawg, ob peb yam uas yuav tsum nco ntsoov
Yog li ntawd, kuv vam tias tej yam uas peb tau tham txog hnub no yuav muaj txiaj ntsig zoo rau koj. Kev pw tsaug zog ntawm ib tug menyuam yaus yog ib yam dab tsi uas cuam tshuam ncaj qha rau lawv txoj kev loj hlob ntawm lub hlwb, kev kawm, kev noj qab haus huv ntawm lub cev, kev noj qab haus huv ntawm lub hlwb, thiab lawv lub neej tag nrho. Yog li ntawd, tsis txhob xav tias qhov no yooj yim, hais tias, "Nws yog li ntawd xwb."
"Nco ntsoov, thawj kauj ruam thiab tseem ceeb tshaj plaws yog tham nrog koj tus menyuam txog qhov no yam tsis txhob npau taws, nrog lub siab zoo, thiab hauv txoj kev uas lawv nkag siab. Lawv yuav tsum xav tias koj mob siab txog lawv, npaj txhij los pab lawv, thiab nkag siab lawv cov teeb meem."
Pab koj tus menyuam siv cov cwj pwm me me no rau hauv lawv lub neej txhua hnub. Tej zaum yuav siv sijhawm ntev me ntsis kom pom cov txiaj ntsig, tab sis tsis txhob tso tseg. Yog tias koj muaj kev xav me ntsis tias muaj teeb meem, tsis txhob yig mus nrhiav kev pab kho mob. Txhua tus menyuam muaj cai pw tsaug zog zoo thiab txaus. Nws yog qhov kev nqis peev loj tshaj plaws uas koj tuaj yeem ua rau lawv lub neej yav tom ntej ci ntsa iab!
Kev Pw Tsaug Zog, Cov Menyuam Yaus, Teeb Meem Kev Pw Tsaug Zog, `(Kev Pw Tsaug Zog Rau Cov Hluas)`, `(Melatonin)`, Tus Qauv Kev Pw Tsaug Zog, Kev Pw Tsaug Zog, `(Kev Pw Tsaug Zog)`, Kev Noj Qab Haus Huv Kev Pw Tsaug Zog, `(Lub Moos Biological)`, `(Lub Teeb Xiav)`
⚠️ Important: The medical articles and information on Nirogi Lanka are for general awareness only, and are by no means a substitute for professional medical advice, diagnosis, or treatment. For any medical problem you have, consult a qualified physician immediately.
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