Koj puas muaj ib tug tub hluas/ntxhais hluas nyob hauv tsev uas muaj hnub nyoog tshaj kaum peb xyoos? Yog tias muaj, qhov kev sib tham no tseem ceeb heev rau koj. Muaj ntau tus niam txiv tam sim no txhawj xeeb tias lawv cov menyuam hluas tsis tau pw tsaug zog txaus. Qhov no yog ib qho teeb meem tseem ceeb vim tias kev pw tsaug zog zoo yog qhov tseem ceeb rau lub cev thiab lub hlwb ntawm cov tub ntxhais hluas.
Koj tus tub hluas/ntxhais hluas xav tau pw tsaug zog npaum li cas tiag?
Hais yooj yim xwb, ib tug tub hluas ntxhais hluas—tshwj xeeb yog ib tug tub kawm ntawv theem siab—yuav tsum tau pw tsaug zog li ntawm 8 txog 10 teev ib hmos . Txawm li cas los xij, raws li koj paub, ntau tus menyuam niaj hnub no tau pw tsaug zog tsawg dua li ntawd. Tej zaum koj yuav xav tias, "Qhov teeb meem yog dab tsi yog qhov poob ob peb teev?" Thov, tsis txhob xav li ntawd. Muaj tej yam tshwm sim loj heev rau kev pw tsaug zog tsis txaus.
Xav txog seb nws nyuaj npaum li cas rau ib tug tub ntxhais kawm kom tsom mus rau hauv chav kawm thaum lawv qaug zog. Lawv yuav pom tias nws nyuaj rau nkag siab txog qhov tus kws qhia piav qhia, ua rau kev kawm qis dua. Ntxiv mus, tsis tsaug zog ua rau muaj kev pheej hmoo ntawm kev sib tsoo tsheb vim tias nws nyuaj rau kom nyob twj ywm thiab tsom mus rau thaum lub cev qaug zog. Ntxiv mus, rau cov tub ntxhais hluas ncaws pob, kev pw tsaug zog tsis txaus tuaj yeem txo lawv qhov kev ua tau zoo. Kev tsis tsaug zog kuj yog ib qho tseem ceeb ua rau chim siab, hloov pauv lub siab, thiab txawm tias muaj kev nyuaj siab xws li 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 cov tub ntxhais hluas thiaj li muaj teeb meem pw tsaug zog?
Cia peb saib seb vim li cas cov teeb meem pw tsaug zog no tshwm sim thaum lub hnub nyoog hluas. Muaj ob peb yam tseem ceeb uas peb yuav tsum tham txog.
Kev nyuaj siab ntawm kev kawm thiab kev ua neej nyob tsis khoom
"Qhov tseem ceeb tshaj plaws yog lub sijhawm pib kawm ntawv ntxov . Feem ntau, peb cov menyuam yuav tsum tawm mus thaum sawv ntxov heev. Ntxiv rau qhov ntawd, muaj cov chav kawm qhia ntawv, kev xyaum ua kis las, thiab ntau yam kev ua ub no sab nraum zoov. Tag nrho cov kev xav tau no ua rau lawv lub sijhawm pw tsaug zog luv heev. Xav txog ib tug menyuam uas kawm ntawv lig hmo ntuj, mus kawm ntxiv, thiab rov qab los tsev qaug zog; lawv yuav ua li cas thiaj li tau pw tsaug zog 8 txog 10 teev ua ntej yuav tsum sawv ntxov dua? Nws yog ib qho kev sib tw tiag tiag."
Kev hloov pauv hauv lawv lub moos biological!
Qhov tseem ceeb thib ob yog tias, thaum cov menyuam yaus nkag mus rau hauv lawv lub xyoo hluas, muaj kev hloov pauv ntuj tsim hauv lawv lub moos . Qhov no tseem ceeb heev. Hauv kev hais yooj yim, peb lub cev tsim cov tshuaj hormones uas pab ua kom tsaug zog, hu ua melatonin . Hauv cov menyuam yaus thiab cov neeg laus, kev tsim melatonin feem ntau pib thaum yav tsaus ntuj, ua rau lawv tsaug zog thaum hmo ntuj. Txawm li cas los xij, qhov nthuav yog, rau cov hluas, kev tsim melatonin qeeb qeeb. Qhov no txhais tau tias lawv lub cev tsis pib npaj rau kev pw tsaug zog txog thaum txog 10:30 PM lossis 11:00 PM. Yog li, thaum lawv yuav tsum sawv ntxov mus kawm ntawv, lawv tsuas yog tsis tau pw tsaug zog txaus. Qhov no tsis yog lawv qhov txhaum; nws yog kev hloov pauv ntuj tsim uas tshwm sim thaum lub sijhawm no ntawm lub neej.
Kev cuam tshuam ntawm thev naus laus zis - xov tooj, khoos phis tawj, thiab TV
Qhov tseem ceeb thib peb yog cov xov tooj ntse, khoos phis tawj, ntsiav tshuaj, thiab TV uas tam sim no yog ib feem ntawm lub neej txhua hnub. Muaj ntau tus tub ntxhais hluas siv cov khoom siv no ua ntej pw, rau kev ua haujlwm hauv tsev kawm ntawv lossis kev lom zem. Txawm yog vim li cas los xij, lub teeb ci ntsa iab uas cov ntxaij vab tshaus no tso tawm, tshwj xeeb tshaj yog lub teeb xiav , ua rau qeeb ntxiv rau kev tsim cov tshuaj hormone melatonin uas tau hais ua ntej. Qhov no txhais tau tias lub cev tsis tau txais lub cim ntuj los npaj pw tsaug zog, ua rau lawv tig thiab tig mus rau hauv txaj. Qee zaum lawv poob rau hauv kev sib tham nrog cov phooj ywg lossis scrolling los ntawm kev tshaj xov xwm hauv zej zog yam tsis paub tias nws lig npaum li cas. Qhov no yog ib qho tseem ceeb ua rau pw tsaug zog qeeb.
Yog li ntawd, koj yuav pab koj tus tub hluas kom tau pw tsaug zog zoo li cas?
Tam sim no koj nkag siab txog cov teeb meem thiab lawv cov ua rau muaj teeb meem, cia peb tshawb nrhiav seb peb ua niam txiv ua tau dab tsi. Qhov tseem ceeb tshaj plaws yog tham nrog koj tus menyuam yam qhib siab thiab ua phooj ywg raws li lawv nkag siab.Piav qhia txog qhov tseem ceeb ntawm kev pw tsaug zog zoo thiab nws tseem ceeb npaum li cas rau lawv txoj kev kawm thiab kev noj qab haus huv. Tom qab ntawd, koj tuaj yeem sim ua cov kauj ruam no kom tsis tu ncua.
Tsim kom muaj lub sijhawm pw tsaug zog thiab sawv ntxov tas li
Ua ntej, txheeb xyuas seb koj tus menyuam yuav tsum sawv thaum twg mus kawm ntawv. Tom qab ntawd, suav rov qab tsawg kawg yog 8 teev (qhov zoo tshaj plaws yog 9) kom paub lub sijhawm pw . Piv txwv li, yog tias lawv yuav tsum sawv thaum 6:00 AM, lawv yuav tsum pw thaum 10:00 PM lig tshaj plaws. Nws yog ib qho tseem ceeb kom ua raws li lub sijhawm no tas li thaum tsib hnub kawm ntawv. Txawm tias hnub so (Hnub Saturday thiab Hnub Sunday) , sim nyob ze rau lub sijhawm sawv thiab pw tsaug zog no li sai tau. Kev sawv lig heev thiab pw tsaug zog txog tav su hnub so ua rau nws nyuaj rau koj tus menyuam rov kho lawv tus qauv pw tsaug zog rau hnub Monday.
"Nco ntsoov tias, cov cwj pwm no tsis tuaj yeem tsim tau ib hmos. Yog koj ua siab ntev thiab ua siab ntev, koj tus menyuam yuav hloov tau. Tsis txhob yuam lawv; hloov chaw, coj lawv nrog kev hlub thiab kev nkag siab."
Lwm yam kev coj ua uas txhawb nqa kev pw tsaug zog zoo!
Muaj ob peb yam kev hloov me me uas yuav pab tau peb cov menyuam kom pw tsaug zog zoo. Peb puas yuav tsum saib ib qho zuj zus?
Lus Cim: Yog tias teeb meem pw tsaug zog tseem muaj lossis ua rau muaj kev ntxhov siab hnyav, thov sab laj nrog tus kws kho mob ntawm koj lub tsev kho mob hauv zos. Yog tias muaj xwm txheej ceev, hu rau 911 lossis koj cov kev pabcuam xwm txheej ceev hauv zos tam sim ntawd. Nirogi Lanka cog lus rau koj tsev neeg txoj kev noj qab haus huv thiab kev nyob zoo.
- Koj tus menyuam qhov chaw pw tsaug zog zoo li cas? Lawv chav pw yuav tsum tsaus ntuj, txias zoo, thiab ntsiag to . Nws yog qhov zoo tshaj plaws kom tshem tawm cov khoom cuam tshuam xws li TV lossis cov yeeb yaj kiab ua si hauv chav pw. Cov khoom siv no tuaj yeem cuam tshuam lub hlwb lub peev xwm los so thiab hloov kev tsom mus rau kev pw tsaug zog.
- Ua li cas ib teev ua ntej yuav mus pw? Maj mam piav rau koj tus menyuam tias tsawg kawg ib teev ua ntej yuav mus pw, yog lub sijhawm los tso tseg cov haujlwm hauv tsev, tua lub TV, thiab tsum tsis txhob siv computer lossis smartphones . Yog tias ua tau, cia lawv them lawv lub xov tooj sab nraum chav pw thaum hmo ntuj kom lawv tsis txhob raug ceeb toom lossis hu xov tooj los sawv.
- Ua tib zoo xav txog tej yam uas yuav ua rau koj so: Txhawb kom koj tus menyuam ua tej yam uas ua rau koj so thiab nplij siab ua ntej yuav mus pw. Piv txwv li, da dej sov so lossis nyeem ib phau ntawv uas nws nyiam (tsis txhob saib lub vijtsam digital) yog ib txoj hauv kev zoo heev los npaj lub cev kom so.
- Nco ntsoov txog caffeine : Txwv koj tus menyuam noj cov khoom noj thiab dej haus uas muaj caffeine ntau (xws li kas fes , tshuaj yej muaj zog, qee yam dej haus muaj zog , thiab chocolate ), tshwj xeeb tshaj yog tom qab 4 teev tsaus ntuj . Caffeine yog ib yam khoom uas ua rau lub hlwb ceeb toom thiab thaiv kev xav pw tsaug zog.
- Tsis txhob muab tshuaj pw tsaug zog yam tsis tau lus qhia: Tsis txhob muab tshuaj pw tsaug zog lossis lwm yam tshuaj uas muaj daim ntawv lo tias 'pab pw tsaug zog' rau koj tus menyuam yam tsis tau lus qhia tshwj xeeb thiab daim ntawv qhia los ntawm kws kho mob. Ua li ntawd tuaj yeem ua rau muaj kev phom sij thiab tej zaum yuav ua rau muaj teeb meem kev noj qab haus huv.
- Puas muaj txiaj ntsig rau kev pw tsaug zog ? Yog tias koj tus menyuam xav tias nkees heev, feem ntau yuav pw tsaug zog luv luv li 20-30 feeb ua ntej 3 teev tsaus ntuj . Txawm li cas los xij, kev pw tsaug zog ntev dua lossis pw tsaug zog lig thaum tav su tuaj yeem cuam tshuam lawv txoj kev pw tsaug zog thaum hmo ntuj.
- Tus nqi ntawm kev tawm dag zog: Kev tawm dag zog tsis tu ncua pab tau kom pw tsaug zog zoo dua thiab so kom txaus. Kev txhawb kom koj tus menyuam koom nrog kev ua si nawv, taug kev, lossis khiav yog qhov zoo rau kev pw tsaug zog thiab kev noj qab haus huv tag nrho. Tsuas yog xyuas kom lawv tsis txhob tawm dag zog hnyav ua ntej yuav mus pw, vim nws tuaj yeem ua rau lawv muaj zog dhau los ua rau lawv tsis tsaug zog.
Yog tias kuv tus menyuam muaj teeb meem pw tsaug zog loj heev, yuav ua li cas?
Yog tias koj tau sim cov kev hloov kho no thiab koj tus menyuam pheej nyuaj siab pw tsaug zog, sawv ntau zaus thaum hmo ntuj, pw tsaug zog nrov nrov (lossis zoo li ua pa tsis taus), tsaug zog ntau dhau thaum nruab hnub (txawm tias nyob hauv chav kawm), lossis xav tias qaug zog thiab tsis muaj zog txawm tias pw tsaug zog tag hmo , tej zaum yuav muaj teeb meem pw tsaug zog. Tsis txhob tsis quav ntsej cov cim no.
Muaj ntau yam teeb meem pw tsaug zog tshwj xeeb uas tuaj yeem cuam tshuam rau cov tub ntxhais hluas, suav nrog:
- Kev pw tsis tsaug zog: Ua rau nyuaj pw tsaug zog tas li, pw tsaug zog tsis taus, lossis sawv ntxov dhau thiab tsis tuaj yeem rov qab pw tsaug zog.
- Kev Mob Pw Tsaug Zog-Sawv Ntxov: Ib qho mob uas lub moos sab hauv lub cev hloov pauv, ua rau nws nyuaj heev rau tus tub hluas ntxhais hluas tsaug zog rau lub sijhawm tsim nyog thiab nyuaj ib yam li sawv thaum sawv ntxov.
- Npau suav phem : Feem ntau ua npau suav txaus ntshai uas ua rau tus menyuam sawv los ntxhov siab.
- Kev tsaug zog taug kev : Sawv ntawm txaj thiab taug kev lossis ua ub ua no thaum tseem tsaug zog.
- Kev Pw Tsaug Zog Tsis Taus (Obstructive Sleep Apnea - OSA) : Ib qho mob uas ua tsis taus pa thaum pw tsaug zog, feem ntau nrog rau kev pw tsaug zog nrov nrov thiab ua pa tsis taus pa.
- Kab Mob Ceg Tsis So (RLS) thiab Kab Mob Ceg Txav Mus Los Tsis Tau (PLMD): Kev xav tsis xis nyob, tingling, lossis 'nkag' hauv ob txhais ceg uas ua rau muaj kev xav txav lawv (RLS), lossis kev co ntawm ob txhais ceg thaum pw tsaug zog (PLMD).
- Narcolepsy: Ib qho mob hlwb uas ua rau tsaug zog sai sai, tsis tuaj yeem tswj tau thaum nruab hnub, txawm tias thaum nyob twj ywm.
Yog koj xav tias koj tus menyuam muaj cov tsos mob no lossis koj muaj kev txhawj xeeb ntxiv, txoj hauv kev zoo tshaj plaws yog teem sijhawm mus ntsib kws kho mob sai li sai tau. Tus kws kho mob tuaj yeem soj ntsuam cov tsos mob, ua qhov kev kuaj mob tsim nyog, thiab pom zoo txoj kev kho mob zoo tshaj plaws rau koj tus menyuam.
Ib lo lus kawg uas yuav tsum nco ntsoov
Kuv vam tias cov kev nkag siab no yuav pab tau koj. Kev pw tsaug zog rau ib tug tub hluas ntxhais hluas yog qhov tseem ceeb rau kev loj hlob ntawm lub hlwb, kev kawm tau zoo, kev noj qab haus huv ntawm lub cev, thiab kev xav zoo; nws yog lub hauv paus rau lawv lub neej tag nrho. Thov tsis txhob tso tseg cov teeb meem no ua ib feem 'ib txwm' ntawm kev loj hlob.
"Nco ntsoov tias, kev sib tham nrog koj tus menyuam uas muaj kev khuv leej thiab tsis muaj kev sib cav sib ceg yog thawj kauj ruam tseem ceeb tshaj plaws. Lawv yuav tsum xav tias koj mob siab txog lawv txoj kev noj qab haus huv, npaj txhij los txhawb nqa lawv, thiab nkag siab tiag tiag txog yam lawv tab tom dhau mus."
Pab koj tus menyuam koom ua ke cov cwj pwm me me thiab noj qab haus huv no rau hauv lawv txoj kev ua neej txhua hnub. Tej zaum yuav siv sijhawm kom pom kev txhim kho, tab sis thov ua siab ntev thiab ua tas li. Yog tias koj tsis paub tseeb tias muaj qee yam tsis raug, tsis txhob yig mus nrhiav kev pab kho mob. Txhua tus menyuam tsim nyog tau pw tsaug zog txaus - nws yog qhov kev nqis peev zoo tshaj plaws uas koj tuaj yeem ua rau lawv lub neej yav tom ntej ci ntsa iab!
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