Koj tus me nyuam puas pw tsaug zog zoo? Cia peb tham txog kev pw tsaug zog ntawm cov menyuam hnub no!

Cov niam thiab cov txiv, nej txhua tus paub tias kev pw tsaug zog tseem ceeb npaum li cas rau lub neej ntawm tus menyuam. Qee zaum thaum tus menyuam tsis tsaug zog zoo, nws cuam tshuam rau tag nrho tsev neeg, puas yog? Tsis yog thaum lawv tseem hluas xwb, tab sis kuj thaum lawv loj hlob tuaj, yog tias tus menyuam tsis tau pw tsaug zog txaus, nws tuaj yeem cuam tshuam rau lawv txoj kev kawm, tus cwj pwm, kev mloog zoo, thiab txawm tias lawv lub siab thoob plaws hnub. Yog li, hnub no peb yuav tham txog kev pw tsaug zog kom ntxaws me ntsis.

Muaj dab tsi tshwm sim tiag tiag hauv lub hlwb thaum pw tsaug zog?

Txawm hais tias koj yuav xav tias thaum peb pw tsaug zog, peb lub hlwb tsuas yog pw tsaug zog thiab tsis ua dab tsi, qhov ntawd tsis yog qhov tseeb. Peb lub hlwb ua haujlwm ntau heev txawm tias thaum peb pw tsaug zog. Nws dhau los ntawm ntau theem pw tsaug zog (qee tus neeg hu ua 'theem pw tsaug zog'). Nws zoo li lub voj voog. Cov theem pw tsaug zog tuaj yeem faib ua ob ntu tseem ceeb.

1. 'Pw tsaug zog tsis yog REM' (Pw tsaug zog tsis txav qhov muag sai)

2. `REM` pw tsaug zog (lus luv rau `Rapid Eye Movement`)

Cov theem 'Non-REM' thiab 'REM' no sib xyaw ua ke los ua ib lub 'pw tsaug zog'. Qhov xav tsis thoob yog, cov menyuam mos siv sijhawm ntau dua hauv 'REM' pw tsaug zog, thiab lawv lub voj voog pw tsaug zog luv dua li cov neeg laus. Thaum lawv loj hlob tuaj, lub sijhawm uas lawv siv hauv 'REM' pw tsaug zog txo qis, thiab lawv lub voj voog pw tsaug zog maj mam ntev dua. Thaum tus menyuam pib kawm ntawv, lub voj voog pw tsaug zog tag nrho feem ntau kav li 90 feeb, uas zoo ib yam li lub voj voog pw tsaug zog ntawm cov neeg laus.

Tam sim no cia peb saib cov theem pw tsaug zog no kom meej me ntsis.

Cov theem sib zog ntawm kev pw tsaug zog 'Tsis-REM' (theem 1 thiab 2)

Nov yog thawj theem ntawm kev tsaug zog. Yog hais kom meej, thawj thiab thib ob theem ntawm kev pw tsaug zog. Cov no yog theem pw tsaug zog yooj yim heev.

• Lub sijhawm no, yog tias ib tug neeg hais lus me ntsis, lossis yog tias koj hnov ​​​​​​lub suab me me , koj tuaj yeem yooj yim tsa lawv sawv.
• Nws yog ib txwm rau lub qhov muag txav mus los.
• Lub plawv dhia thiab ua pa qeeb qeeb.
• Qhov kub ntawm lub cev kuj txo qis me ntsis.

Hais yooj yim xwb, qhov no yog lub sijhawm uas peb "nyob twj ywm" pw tsaug zog.

Theem tob ntawm kev pw tsaug zog 'Non-REM' (theem 3)

Qhov no yog kev pw tsaug zog tob tiag tiag. Theem thib peb ntawm kev pw tsaug zog.

• Nws nyuaj heev rau sawv ib tug neeg lub sijhawm no.
• Yog koj tsa nws sawv tam sim ntawd, nws yuav xav tias qaug zog thiab tsis meej pem ib pliag, zoo li nws qaug cawv. Koj puas tau muaj qhov no qee zaum?
• Thaum lub sijhawm pw tsaug zog tob no, qee tus menyuam yaus yuav muaj tej yam xws li kev ntshai thaum hmo ntuj, kev taug kev thaum pw tsaug zog, lossis kev tso zis hauv txaj.
• Qhov no yog ib feem ntawm kev pw tsaug zog uas coj kev so thiab kev tshiab rau lub cev thiab lub siab tshaj plaws. Cov tshuaj hormones tseem ceeb rau kev loj hlob ntawm lub cev, tshwj xeeb tshaj yog cov tshuaj hormones loj hlob, raug tso tawm thaum lub sijhawm pw tsaug zog tob no. Yog vim li cas qhov kev pw tsaug zog tob no tseem ceeb heev rau cov menyuam yaus.

Muaj dab tsi tshwm sim thaum lub sijhawm pw tsaug zog 'REM'? (Theem kawg)

Qhov kawg ntawm kev pw tsaug zog yog 'REM' pw tsaug zog. Qhov no kuj yog ib theem tshwj xeeb heev.

• Hauv qhov no, ob lub qhov muag txav mus los sai heev hauv qab daim tawv muag. Yog vim li ntawd nws thiaj hu ua 'Kev Txav Mus Los Sai'.
• Ua pa thiab lub plawv dhia kuj sai dua me ntsis, ib yam li thaum peb sawv.
• Qhov xav tsis thoob yog, thaum lub sijhawm pw tsaug zog 'REM' no, peb tsis tuaj yeem txav peb ob txhais ceg. Nws yog ib ntus xwb. Lub hlwb xa cov cim rau nws.
• Thaum lub sijhawm no peb thiaj li muaj peb txoj kev npau suav uas meej heev, qee zaum tsis nco qab, thiab pom tseeb.
• Kev tshawb fawb tau qhia tias kev pw tsaug zog REM tseem ceeb heev rau kev kawm thiab kev nco. Theem no pab lub hlwb khaws cia yam uas tau kawm thoob plaws hnub.

Yog li, koj pom, kev pw tsaug zog tsis yog tsuas yog txog kev kaw koj ob lub qhov muag xwb, nws yog ib qho txheej txheem nyuaj thiab tseem ceeb heev.

Cov menyuam yaus xav tau pw tsaug zog npaum li cas hauv ib hnub?

Qhov no yog ib lo lus nug uas ntau tus niam txiv nug. Qhov tseeb, qhov ntau npaum li cas ntawm kev pw tsaug zog uas ib tug me nyuam xav tau yuav txawv me ntsis ntawm ib tug me nyuam mus rau ib tug me nyuam. Txawm li cas los xij, feem ntau muaj cov lus qhia kom pw tsaug zog raws li pawg hnub nyoog los ntawm cov kws kho mob thiab cov kws tshaj lij. Cia peb saib seb cov ntawd yog dab tsi? (Qhov no puas suav nrog kev pw tsaug zog thaum nruab hnub?)

• Cov menyuam mos tshiab (0-3 lub hlis): Kwv yees li 14-17 teev hauv ib hnub.
• Cov menyuam mos 4-12 lub hlis: Kwv yees li 12-16 teev hauv ib hnub.
• Cov menyuam yaus hnub nyoog 1-2 xyoos: Kwv yees li 11-14 teev hauv ib hnub.
• Cov menyuam kawm ntawv preschool muaj hnub nyoog 3-5 xyoos: Kwv yees li 10-13 teev hauv ib hnub.
• Cov menyuam kawm ntawv hnub nyoog 6-13 xyoos: Kwv yees li 9-12 teev hauv ib hnub.
• Cov tub hluas ntxhais hluas hnub nyoog 14-17 xyoo: Kwv yees li 8-10 teev hauv ib hnub.

Nco ntsoov tias, cov no tsuas yog cov lus qhia dav dav xwb. Yog tias koj tus menyuam zoo siab, nquag, thiab noj qab nyob zoo thoob plaws hnub, nws yuav tau pw tsaug zog raws li lawv xav tau. Txawm li cas los xij, yog tias zoo li lawv pw tsaug zog tsawg dua lossis ntau dua li cov lus qhia no, lossis yog tias koj muaj kev txhawj xeeb txog kev pw tsaug zog, nws yog qhov zoo tshaj plaws los nrhiav kev pab kho mob.

Kuv yuav paub li cas yog tias kuv tus menyuam tsis tau pw tsaug zog txaus?

Qee zaum, yog tias ib tug me nyuam tsis tau pw tsaug zog txaus, peb tuaj yeem nkag siab qhov ntawd los ntawm lawv tus cwj pwm thiab kev ua ub ua no txhua hnub. Nov yog qee cov cim qhia kom pom tias koj tus me nyuam puas muaj ib qho ntawm cov no:

• Xav tias tsaug zog thaum nruab hnub. Piv txwv li, tsaug zog thaum kawm ntawv, hauv chav kawm, lossis thaum tsav tsheb.
• Cov menyuam yaus qee zaum ua si ntau dhau thiab ua haujlwm ntau dhau. Qhov no yuav zoo li txawv me ntsis, tab sis thaum cov menyuam yaus tsis tau pw tsaug zog txaus, es tsis txhob tsaug zog, qee zaum lawv tuaj yeem ua si thiab tsis so.
• Muaj teeb meem mloog lus . Muaj teeb meem mloog lus thaum kawm ntawv lossis mloog tus xib fwb qhia.
• Tsis muaj kev txaus siab rau kev kawm ntawv, qib qis.
• Ua neeg chim siab, quaj ntsuag, chim siab, lossis chim siab .
• Kev tshwm sim ntawm cov teeb meem kev coj cwj pwm.

Xav txog nws, yog tias koj tus menyuam qee zaum tsaug zog tom qab kawm ntawv yam tsis tau ua si lossis nyeem phau ntawv, lossis yog tias nws npau taws yam tsis muaj laj thawj dab tsi li, nws yuav yog vim tsis tau pw tsaug zog. Yog tias koj pom cov no ntau zaus, nws yog ib qho tseem ceeb uas yuav tsum tau ua tib zoo mloog lawv.

Yuav ua li cas pab cov menyuam yaus pw tsaug zog zoo?

Zoo hmoo, muaj qee yam yooj yim tab sis tseem ceeb heev uas tuaj yeem pab cov menyuam yaus txhua lub hnub nyoog kom tau pw tsaug zog zoo. Sim cov no nrog koj tus menyuam:

• Ua kom nws yog ib qho kev coj ua mus pw rau lub sijhawm teem tseg txhua hnub. Sim ua kom lub sijhawm no sib xws, txawm tias hnub so, yog tias ua tau. Rau cov menyuam yaus me dua, nco ntsoov lawv, "Nws yog lub sijhawm npaj mus pw," 30 feeb ua ntej yuav mus pw thiab 10 feeb ua ntej yuav mus pw. Rau cov menyuam loj dua, tham nrog lawv txog kev teem sijhawm pw kom lawv tau txais qhov ntau npaum li cas uas lawv xav tau rau lawv lub hnub nyoog.
• Tsim kom muaj ib txoj kev cai pw tsaug zog. Qhov no tseem ceeb heev. Thaum koj muaj ib txoj kev cai uas koj ua txhua hmo, koj tus menyuam lub cev thiab lub siab yuav npaj pw tsaug zog. Qhov no suav nrog tej yam xws li ntxuav koj lub cev, txhuam koj cov hniav, hnav khaub ncaws kom xis nyob, nyeem phau ntawv nrog koj, lossis mloog ib zaj nkauj qeeb qeeb thiab so kom txaus. Nws yog qhov zoo tshaj plaws kom ua txoj kev cai no li 20-30 feeb.
• Ua ntej koj yuav mus pw, tsis txhob cia koj tus menyuam saib tej yam xws li TV, computer, xov tooj, ntsiav tshuaj, thiab video games li ib teev. Lub teeb xiav ntawm cov khoom siv no ua rau tsis muaj melatonin lawm, uas yog ib yam tshuaj hormones uas pab kom koj tsaug zog. Qhov no ua rau koj tsaug zog nyuaj dua. Yog tias ua tau, nws yog ib lub tswv yim zoo kom tshem cov khoom siv hluav taws xob no tawm ntawm koj tus menyuam chav pw.
• Ua kom chav pw xis nyob thiab ntsiag to. Xyuas kom koj tus menyuam pw hauv qhov tsaus ntuj, ntsiag to, thiab qhov kub thiab txias zoo.
• Ua kom koj tus menyuam nquag thaum nruab hnub. Cov menyuam uas ua si thiab tawm dag zog zoo pw tsaug zog zoo dua thaum hmo ntuj. Tab sis kev khiav thiab dhia ncig ze dhau rau lub sijhawm pw tsis zoo.
• Noj hmo 2-3 teev ua ntej yuav mus pw. Mus pw ntxov dhau tom qab noj mov tag qee zaum yuav ua rau tsis xis nyob.

Nco ntsoov tias, kev pw tsaug zog zoo yog qhov tseem ceeb heev rau tus menyuam txoj kev noj qab haus huv lub cev thiab lub hlwb, kev kawm, thiab tus cwj pwm. Yog li ntawd, nws yog ib qho tseem ceeb heev uas yuav tsum qhia cov cwj pwm no rau hauv koj tus menyuam me ntsis. Ua tej yam no nrog kev ua siab ntev thiab kev hlub.

Xav paub ntxiv txog kev pw tsaug zog raws li hnub nyoog

Raws li peb tau tham ua ntej lawm, cov qauv pw tsaug zog thiab cov kev xav tau hloov pauv thaum ib tug me nyuam loj hlob tuaj. Kev pw tsaug zog ntawm tus menyuam mos tshiab txawv ntawm tus menyuam kawm ntawv txoj kev pw tsaug zog, puas yog? Piv txwv li, cov menyuam mos tshiab pw tsaug zog ob peb teev thaum nruab hnub thiab ob peb teev thaum hmo ntuj, tab sis thaum lawv loj hlob tuaj, lawv txoj kev pw tsaug zog thaum nruab hnub txo qis thiab lawv txoj kev pw tsaug zog thaum hmo ntuj nce ntxiv. Yog vim li cas thiaj muaj cov lus qhia tshwj xeeb rau txhua lub hnub nyoog. Nws yog ib lub tswv yim zoo los nug koj tus kws kho mob hauv tsev neeg lossis kws kho mob menyuam yaus txog yuav ua li cas tswj kev pw tsaug zog raws li koj tus menyuam lub hnub nyoog. Lawv tuaj yeem muab cov lus qhia rau koj uas yog rau koj thiab koj tus menyuam.

Yog li ntawd, qhov tseem ceeb tshaj plaws uas peb yuav tsum coj los tsev los ntawm zaj dab neeg no yog dab tsi?

Zoo, ntawm no yog qee yam uas koj yuav tsum nco ntsoov los ntawm qhov peb tau tham txog hnub no:

• Kev pw tsaug zog txaus thiab zoo yog qhov tseem ceeb rau kev loj hlob ntawm lub cev thiab lub hlwb ntawm cov menyuam yaus, kev kawm, thiab kev coj cwj pwm zoo. Nws tseem ceeb ib yam li kev noj zaub mov zoo thiab haus dej zoo.
• Kev pw tsaug zog tsis yog ib qho txheej txheem uas txuas ntxiv mus. Nws muaj ntau theem hu ua 'Non-REM' thiab 'REM', txhua theem yog qhov tseem ceeb rau peb lub cev thiab lub siab.
• Xyuas kom koj tus menyuam tau pw tsaug zog txaus rau nws lub hnub nyoog. Nco ntsoov cov sijhawm uas peb tau tham txog.
• Yog tias koj tus menyuam zoo li tsis tau pw tsaug zog txaus, ua tib zoo saib xyuas cov cim qhia (xws li tsaug zog thaum nruab hnub, chim siab, thiab tsis muaj kev mloog zoo).
• Muaj qee yam kev coj ua yooj yim uas yuav pab tau koj pw tsaug zog zoo dua. Cov tseem ceeb tshaj plaws yog mus pw rau lub sijhawm teem tseg, tsim kom muaj kev cai pw tsaug zog, thiab nyob deb ntawm cov ntxaij vab tshaus xws li xov tooj thiab TV ua ntej mus pw.
• Txawm hais tias muaj li no los, yog tias koj tseem muaj teeb meem nrog koj tus menyuam txoj kev pw tsaug zog, tsis txhob ntshai mus nrhiav kev pab kho mob. Tej zaum yuav muaj lwm yam ua rau koj tus menyuam tsaug zog tsis tau.

Yog li ntawd, peb vam tias cov lus qhia no yuav pab koj muab kev pw tsaug zog zoo, so kom txaus, thiab txaus rau koj tus menyuam!

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