Nyob zoo! Koj tus menyuam uas mus kawm ntawv niaj hnub no tsis khoom heev, puas yog? Txij thaum sawv ntxov mus txog hmo ntuj, nws ua haujlwm tsis tu ncua. Kawm ntawv, ua haujlwm hauv tsev, ua kis las, ua ub ua no sab nraum zoov ... Nrog rau txhua yam no, qee zaum peb tsis nco qab xav txog seb peb tus menyuam puas tau pw tsaug zog txaus . Tab sis koj puas paub, kev pw tsaug zog zoo yog qhov tseem ceeb rau tus menyuam txoj kev noj qab haus huv, kev loj hlob ntawm lub hlwb, thiab kev ua haujlwm txhua hnub. Ib yam li zaub mov muaj txiaj ntsig zoo, kev pw tsaug zog kuj tseem ceeb heev.
Ib tug menyuam kawm ntawv xav tau pw tsaug zog npaum li cas?
Hais yooj yim xwb, ib tug menyuam kawm ntawv, hnub nyoog ntawm 6 thiab 13 xyoos, xav tau 9 thiab 12 teev pw tsaug zog ib hmos . Tej zaum koj yuav xav tias, "Nws tau pw tsaug zog ntau npaum li cas los qhov twg?" Qhov ntawd yog qhov tseeb, vim tias nrog rau lub neej niaj hnub no, kev tau pw tsaug zog ntau npaum li no tau dhau los ua ib qho kev cov nyom loj.
Xav txog seb, thaum koj tus menyuam los tsev kawm ntawv, nws tseem lig heev. Tej zaum lawv yuav tau mus kawm ntxiv thaum lawv rov qab los. Los yog lawv yuav tau ua ntau yam haujlwm hauv tsev. Tsis tas li ntawd xwb, saib TV, ua si computer games, thiab siv xov tooj (peb hu qhov no ua lub sijhawm saib xov tooj) kuj tseem ua rau cov menyuam yaus tsaug zog qeeb. Qee zaum, vim cov neeg laus nyob hauv tsev tsis khoom, cov menyuam yaus tsis tau txais kev saib xyuas zoo.
Yog li ntawd, yuav ua li cas yog tias tus menyuam tsis tau pw tsaug zog txaus?
- Kev chim siab, chim sai: Peb txhua tus tau li ntawd tom qab ib hnub uas tsis tau pw tsaug zog zoo, puas yog? Txawm tias cov menyuam yaus kuj ua li ntawd thiab. Lawv muaj teeb meem tswj lawv txoj kev xav.
- Ua si ntau dhau: Muaj ib txhia menyuam yaus ua si ntau dhau vim lawv tsaug zog heev. Qhov no txhais tau tias lawv nyob tsis taus, khiav, thiab dhia ncig yam tsis nyob hauv ib qho chaw.
- Teeb meem kev coj cwj pwm: Tej zaum koj yuav pom kev hloov pauv ntawm tus cwj pwm, xws li quaj ntau zaus thiab tsis mloog qhov lawv hais.
- Kev tsis taus kawm: Nyuaj siab mloog cov lus qhia hauv tsev kawm ntawv. Nyuaj siab kawm thiab nco qab tej yam tshiab. Xav txog seb, thaum koj tus tub mus kawm ntawv hnub tom qab tom qab pw tsaug zog tas hmo, tej yam uas tus xib fwb qhia nws puas yuav nyob hauv nws lub taub hau? Nws puas yuav muaj peev xwm tsom ntsoov rau kev ua lej lossis nkag siab txog ib zaj lus qhia tshiab? Nws nyuaj heev, puas yog?
- Cov teebmeem rau kev noj qab haus huv ntawm lub cev: Kev pw tsaug zog tsis txaus mus ntev yuav ua rau tus menyuam lub cev tiv thaiv kab mob tsis muaj zog, ua rau lawv yooj yim mob.
"Kev pw tsaug zog tsis yog khoom kim heev, nws yog qhov tseem ceeb rau kev loj hlob ntawm tus menyuam."
Peb ua tau dab tsi los pab peb tus menyuam pw tsaug zog zoo dua?
Txawm tias koj tus menyuam loj me ntsis lawm los xij, nws tseem ceeb heev rau koj kom muab nws pw rau lub sijhawm teem tseg thiab tsim kom muaj kev cai pw tsaug zog . Qhov no tsim kom muaj ib puag ncig zoo rau lub hlwb thiab lub cev rau koj tus menyuam npaj pw tsaug zog.
Xav txog seb koj ua tej yam no nrog koj tus menyuam txhua hmo thaum 8:30 teev tsaus ntuj:
- Ua ntej, ntxuav koj lub cev los yog da dej.
- Tom ntej no, txhuam koj cov hniav kom huv si.
- Tom qab ntawd mus pw thiab nyeem ib phau ntawv nrog koj, lossis piav ib zaj dab neeg uas ua rau koj tus menyuam xis nyob. Qhov no yuav siv sijhawm li 30 feeb .
Thaum koj ua hom kev coj ua no txhua hnub, ib lub cim yuav raug xa mus rau koj tus menyuam lub hlwb thiab lub cev, hais tias, "Nws yog lub sijhawm pw tsaug zog." Tom qab ntawd lawv tsaug zog yooj yim dua.
Cia peb nyob deb ntawm cov ntxaij vab tshaus! (Cov ntxaij vab tshaus kaw!)
Qhov no yog ib qho ntawm cov teeb meem loj tshaj plaws ntawm peb lub sijhawm. Tab sis, koj yuav tsum tua lub TV, lub computer, xov tooj, thiab tablet tsawg kawg ib teev ua ntej yuav mus pw. Koj puas paub vim li cas?
Lub teeb xiav los ntawm cov ntxaij vab tshaus no qhia peb lub hlwb kom "nyob twj ywm, nws tseem yog nruab hnub." Qhov no txo qhov kev tsim cov melatonin, ib yam tshuaj hormones ntuj uas pab peb pw tsaug zog. Melatonin yog qhov ua rau peb tsaug zog. Yog li thaum melatonin raug txo vim yog lub teeb xiav, nws siv sijhawm ntev dua los pw tsaug zog.
Yog li ntawd,
- Tsis txhob khaws cov khoom xws li TV, khoos phis tawj, thiab cov tshuab ua si video hauv chav pw ntawm koj tus menyuam.
- Tsis txhob tso lub xov tooj ze koj tus menyuam thaum mus pw. Yog tias ua tau, cia nws them sab nraum chav.
Ob peb yam tseem ceeb ntxiv
Yuav kom pw tsaug zog zoo hmo ntuj, ua raws li cov no:
- Teem lub sijhawm pw thiab sawv: Txheeb xyuas lub sijhawm uas koj tus menyuam yuav tsum sawv mus kawm ntawv thaum sawv ntxov. Tom qab ntawd, suav rov qab 9-12 teev txij li lub sijhawm ntawd thiab teem lub sijhawm pw. Sim kom koj tus menyuam pw tsaug zog rau lub sijhawm no txhua hnub.
- Khaws cov sijhawm no kom zoo ib yam li qub rau hnub so: Nws tsis ua li cas yog tias koj cia koj tus menyuam pw tsaug zog ntev me ntsis rau hnub Saturday thiab Sunday. Txawm li cas los xij, nws yog qhov zoo tshaj plaws kom khaws koj lub sijhawm pw thiab lub sijhawm sawv tsawg kawg yog ib teev sib nrug rau hnub ua haujlwm. Ua li ntawd, nws yuav tsis nyuaj rau koj tus menyuam sawv ntxov dua rau hnub ua haujlwm.
- Teem ib puag ncig chav pw: Chav uas koj tus menyuam pw yuav tsum tsaus ntuj, txias, thiab ntsiag to. Tsis muaj leej twg yuav pw tsaug zog zoo hauv qhov chaw uas muaj teeb pom kev zoo, cua sov, lossis suab nrov ntau dhau.
- Tsis txhob noj cov khoom noj thiab dej haus uas muaj caffeine: Caffeine yog ib yam khoom ua rau lub cev xav tias ceeb toom thiab tiv thaiv kev tsaug zog. Kas fes, tshuaj yej, qee cov dej qab zib, thiab chocolate muaj caffeine. Tsis txhob muab cov no rau koj tus menyuam thaum yav tsaus ntuj lossis thaum hmo ntuj. Ua li ntawd yuav ua rau nws nyuaj heev rau pw tsaug zog thaum hmo ntuj.
- Kev tawm dag zog zoo thaum nruab hnub: Saib seb koj tus menyuam puas ua si zoo thaum nruab hnub, khiav ib ncig thiab tawm dag zog. Tom qab ua si zoo thoob plaws hnub thiab nkees, nws yooj yim dua rau kev tsaug zog thaum koj mus pw thaum hmo ntuj. Tab sis nco ntsoov, nws tsis zoo rau kev ua rau koj tus menyuam khiav ib ncig thiab thawb koj hnyav dhau thaum nws ze rau lub sijhawm pw tsaug zog. Yog tias qhov ntawd tshwm sim, lub cev yuav dhau los ua 'kev txhawb zog ntau dhau', txhais tau tias nws yuav raug txhawb zog ntau dua li qhov tsim nyog, thiab nws yuav nyuaj dua rau kev tsaug zog. Kev tawm dag zog thaum nruab hnub yog qhov zoo tshaj plaws.
Yog tias kuv tus menyuam muaj teeb meem pw tsaug zog, yuav ua li cas?
Qee zaum, txawm tias peb ua txhua yam kom raug los xij, peb tus menyuam tseem yuav muaj teeb meem pw tsaug zog. Nws tsis yog koj qhov txhaum. Ib txhia menyuam muaj teeb meem pw tsaug zog. Nws yog ib qho ib txwm muaj teeb meem pw tsaug zog rau ib lossis ob hnub qee zaum. Tab sis, koj tus menyuam,
- Yog tias koj feem ntau siv sijhawm ntev heev kom tsaug zog tom qab mus pw,
- Yog koj pheej sawv thaum hmo ntuj,
- Yog koj pw tsaug zog nrov nrov,
- Yog tias koj pheej xav tias koj tsaug zog heev thaum nruab hnub,
Cov no yuav yog cov cim qhia txog teeb meem pw tsaug zog.
Qee qhov teeb meem pw tsaug zog uas pom ntau ntawm cov menyuam yaus yog:
- Tsis tsaug zog: Nyuaj siab pw tsaug zog lossis pw tsaug zog tsis taus.
- Kev ntshai thaum hmo ntuj: Qhov no txawv ntawm kev npau suav phem. Tus menyuam yuav cia li qw, quaj, thiab pw tsaug zog tsis taus, tab sis yuav tsis nco qab txog nws thaum sawv ntxov tom qab.
- Npau suav phem: Sawv los ntawm kev npau suav txaus ntshai. Qhov no yog ib yam dab tsi uas tus menyuam feem ntau nco qab.
- Kev Taug Kev Thaum Pw Tsaug Zog: Sawv ntawm txaj thiab taug kev thaum pw tsaug zog.
- Ua tsis taus pa thaum pw tsaug zog: Ib qho mob uas ua pa tsis ua haujlwm thiab rov pib dua thaum pw tsaug zog. Qhov no tuaj yeem cuam tshuam kev pw tsaug zog thaum hmo ntuj thiab ua rau tsaug zog thaum nruab hnub.
Yog koj xav tias koj tus menyuam muaj ib yam dab tsi zoo li no, thov tsis txhob ntshai. Muaj kev kho thiab kev daws teeb meem rau ntau yam ntawm cov no.
Yog li peb yuav ua li cas? (Cov Lus Coj Mus Tsev)
Tej zaum koj twb nkag siab lawm tias kev pw tsaug zog tseem ceeb npaum li cas rau lub neej ntawm ib tug me nyuam. Nws tseem ceeb npaum li kev noj mov, kev haus dej, thiab kev ua si rau tus me nyuam txoj kev loj hlob zoo.
- Ua ntej, ua tib zoo saib seb koj tus menyuam puas tau pw tsaug zog txaus. Yog tias tsim nyog, sau tseg lub sijhawm uas koj tus menyuam mus pw, sawv, thiab tsaug zog thaum nruab hnub rau ob peb hnub.
- Qhia koj tus menyuam kom lawv muaj tus cwj pwm pw tsaug zog zoo (kev tu cev pw tsaug zog). Sim siv tej yam uas peb tau tham txog rau hauv koj lub neej.
- Ua siab ntev. Koj hloov tsis tau txhua yam ib hmos. Tham nrog koj tus menyuam, nkag siab nws, thiab ua tej yam no.
- Yog koj muaj lus nug, kev txhawj xeeb, lossis kev txhawj xeeb txog koj tus menyuam txoj kev pw tsaug zog, nrog koj tus kws kho mob hauv tsev neeg lossis kws kho mob menyuam tham. Lawv tuaj yeem muab kev pab uas koj thiab koj tus menyuam xav tau. Tsis txhob yig nrhiav kev pab tswv yim kho mob.
Nco ntsoov tias, yog koj xav kom ib tug me nyuam noj qab nyob zoo thiab zoo siab, koj yuav tsum muab kev pw tsaug zog txaus thiab xis nyob rau lawv. Peb vam tias koj yuav muaj kev paub thiab kev txhawb nqa uas koj xav tau los ua li ntawd!
Kev pw tsaug zog, kev pw tsaug zog ntawm cov menyuam yaus, cov menyuam kawm ntawv, teeb meem pw tsaug zog, kev pw tsaug zog zoo, lub sijhawm pw tsaug zog, kev pw tsaug zog niaj 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