Koj puas raug kev txom nyem los ntawm kev tig thiab tig thaum koj mus pw thaum hmo ntuj thiab tsis tuaj yeem tsaug zog? Los yog koj sawv thaum sawv ntxov xav tias qaug zog thiab nkees tag nrho hnub? Kev pw tsaug zog yog ib feem tseem ceeb ntawm lub neej rau peb txhua tus. Tab sis nws tsis yooj yim li peb xav. Kev pw tsaug zog yog ib qho txheej txheem nyuaj thiab zoo kawg nkaus hauv peb lub cev uas txawm tias kev tshawb fawb tseem tsis tau nkag siab tag nrho. Yog li cia peb tham txog qhov no kom tob dua hnub no.
Vim li cas peb thiaj xav tau pw tsaug zog tiag tiag?
Hais yooj yim xwb, kev pw tsaug zog yog lub sijhawm rau peb lub cev thiab lub hlwb so tom qab ua haujlwm ntev ib hnub. Ib yam li thaum peb muab peb lub xov tooj tso rau ntawm lub rooj them tom qab ua haujlwm ntev ib hnub, peb lub cev kuj 'them' thaum peb pw tsaug zog. Muaj ntau yam tseem ceeb tshwm sim hauv peb lub cev thaum peb pw tsaug zog.
- Txuag zog: Thaum nruab hnub, cov hlwb hauv peb lub cev siv zog los ua haujlwm. Thaum peb pw tsaug zog, lub cev siv zog txo qis heev. Thaum ntawd cov hlwb no khaws cov zog uas lawv xav tau rau hnub tom ntej.
- Kho lub cev: Thaum peb pw tsaug zog, peb lub cev tsis tshua muaj zog, yog li nws yooj yim dua los kho cov kev raug mob me me thiab kev puas tsuaj rau cov hlwb uas tau tshwm sim thaum nruab hnub. Koj puas nco qab thaum peb xav tias nkees heev thiab xav pw tsaug zog thaum peb mob? Qhov ntawd yog vim lub cev siv kev pw tsaug zog los tawm tsam kev mob thiab kho cov qhov txhab.
- Kev saib xyuas lub hlwb: Qhov no yog qhov tseem ceeb tshaj plaws. Peb lub hlwb tsis yog tsuas yog zaum ib puag ncig thaum peb pw tsaug zog xwb. Nws zoo li tus neeg ua haujlwm hauv tsev qiv ntawv muab phau ntawv rov qab rau ntawm cov txee thaum kawg ntawm hnub. Lub hlwb teeb tsa, cais, thiab khaws cia txhua yam uas peb tau kawm thaum nruab hnub, peb cov kev nco, thiab cov ntaub ntawv, thaum peb pw tsaug zog. Qhov no yog vim li cas peb thiaj nco qab qhov peb tau kawm hnub tom qab zoo tom qab pw tsaug zog zoo.
Yog li koj xav tau pw tsaug zog npaum li cas?
Tus nqi pw tsaug zog uas yuav tsum tau pw txawv ntawm ib tus neeg mus rau ib tus neeg. Ib txhia neeg xav tau pw ntau dua me ntsis, thaum lwm tus neeg xav tau pw tsawg dua. Qhov kev xav tau no hloov pauv thaum koj laus zuj zus. Nov yog cov nqi pw tsaug zog uas pom zoo feem ntau.
| Pawg hnub nyoog | Xav tau pw tsaug zog ib hnub (teev) |
|---|---|
| Cov menyuam mos (0-3 lub hlis) | 14-17 |
| Cov menyuam mos (4-12 lub hlis) | 12-16 |
| Cov menyuam yaus (1-2 xyoos) | 11-14 |
| Cov menyuam kawm ntawv preschool (3-5 xyoos) | 10-13 |
| Cov menyuam kawm ntawv hnub nyoog (6-12 xyoos) | 9-12 |
| Cov menyuam yaus (hnub nyoog 13-18 xyoo) | 8-10 |
| Cov neeg laus (18+ xyoo) | 7-9 |
Qhov no tsuas yog ib qho lus qhia dav dav xwb. Tej zaum koj yuav xav tau pw tsaug zog ntau dua lossis tsawg dua li no. Nws kuj tseem yuav yog los ntawm noob caj noob ces. Tsis tas li ntawd, yog tias koj mob, cev xeeb tub (tshwj xeeb tshaj yog hauv 3 lub hlis thawj zaug), lossis tau phais, koj yuav xav tau pw tsaug zog ntau dua li niaj zaus. Yog tias koj muaj lus nug txog seb koj xav tau pw tsaug zog ntau npaum li cas, nws yog qhov zoo tshaj plaws los tham nrog koj tus kws kho mob.
Cov theem ntawm kev pw tsaug zog yog dab tsi?
Thaum peb pw tsaug zog, peb lub hlwb tsis kaw tag. Txawm tias thaum peb pw tsaug zog los, tseem muaj hluav taws xob ua haujlwm hauv lub hlwb. Qhov kev ua haujlwm no tshwm sim hauv ntau tus qauv. Cov kws tshawb fawb tau faib cov qauv no ua qhov hu ua 'Theem Pw Tsaug Zog.' Muaj ob hom tseem ceeb.
1. NREM (Qhov Muag Tsis Txav Sai): Kev pw tsaug zog uas ob lub qhov muag tsis txav sai.
2. REM (Kev Pw Tsaug Zog Sai Sai): Kev pw tsaug zog sai sai ntawm lub qhov muag.
Thaum peb tsaug zog, feem ntau peb mus txog theem 'NREM' 1, 2, 3, thiab tom qab ntawd nkag mus rau theem 'REM'. Lub voj voog tag nrho no siv sijhawm li 90-120 feeb. Qhov nruab nrab, peb mus txog 4 lossis 5 lub voj voog zoo li no thaum peb pw tsaug zog 8 teev.
3 theem ntawm kev pw tsaug zog NREM
- Theem 1: Qhov no yog theem pw tsaug zog uas tsis hnyav heev. Peb nyob rau theem no thaum peb tsaug zog. Nws tsuas kav ob peb feeb xwb. Theem no suav txog li 5% ntawm peb tag nrho kev pw tsaug zog.
- Theem 2: Qhov no kuj yog kev pw tsaug zog me me. Tab sis nws tob dua li theem thawj. Thaum lub sijhawm no, peb lub hlwb cov nthwv dej qeeb me ntsis, thiab muaj kev ua haujlwm hluav taws xob sai sai. Nws ntseeg tias qhov no yog thaum lub hlwb teeb tsa cov kev nco. Theem no suav txog 45% ntawm peb tag nrho kev pw tsaug zog.
- Theem 3: Qhov no yog qhov pw tsaug zog tob tshaj plaws. Theem no suav txog li 25% ntawm tus neeg laus txoj kev pw tsaug zog. Txawm li cas los xij, cov menyuam yaus xav tau ntau dua ntawm qhov kev pw tsaug zog tob no. Theem no txo qis thaum lawv laus zuj zus. Nws yog thaum lub sijhawm pw tsaug zog tob no uas lub cev kho nws tus kheej thiab lub cev tiv thaiv kab mob muaj zog. Yog tias koj xav kom koj lub cev tshiab thaum koj sawv thaum sawv ntxov, koj yeej xav tau theem no ntawm kev pw tsaug zog.
Nws nyuaj heev rau tsa ib tug neeg los ntawm qhov kev pw tsaug zog tob no. Yog tias koj ua li ntawd, tus neeg ntawd yuav xav tias tsis meej pem ib pliag, tsis nkag siab tias muaj dab tsi tshwm sim (kev pw tsaug zog tsis txav).
Pw tsaug zog REM yog dab tsi?
Feem ntau peb npau suav thaum lub sijhawm pw tsaug zog 'REM'. Vim li cas rau lub npe no yog tias thaum peb npau suav, peb lub qhov muag txav mus los sai sai hauv qab peb lub qhov muag. Lub sijhawm no, peb lub hlwb ua haujlwm zoo li thaum peb sawv. Kev pw tsaug zog 'REM' suav txog li 25% ntawm tag nrho cov kev pw tsaug zog.
Kev Mob Pw Tsaug Zog
Kev tsis tsaug zog yog cov mob uas cuam tshuam rau kev pw tsaug zog lossis kev tsim kom tsaug zog. Cov no muaj ntau pawg tseem ceeb.
| Pawg neeg xiam oob qhab | Piv txwv |
|---|---|
| Tsis tsaug zog | Tsis tsaug zog |
| Ua pa nyuaj thaum pw tsaug zog | Kev pw tsaug zog tsis taus pa |
| Kev mob nkeeg ntsig txog kev pw tsaug zog | Mob ceg tsis so |
| Kev pw tsaug zog tsis taus | Kev taug kev pw tsaug zog, Npau suav phem |
| Kev tsaug zog ntau dhau | Kev mob qaug dab peg |
Yog tias koj tseem muaj teeb meem no, xws li tsis tsaug zog thaum hmo ntuj, ua pa nrov nrov, lossis pw tsaug zog tsis taus thaum nruab hnub, koj yuav tsum mus ntsib kws kho mob. Tej zaum koj yuav tsum tau kuaj kev pw tsaug zog, xws li polysomnogram, kom paub qhov ua rau.
Tej yam koj ua tau kom pw tsaug zog zoo dua
Kev pw tsaug zog zoo yog qhov tseem ceeb rau lub neej noj qab haus huv. Yog li muaj ob peb yam koj tuaj yeem ua tau kom tau pw tsaug zog zoo. Peb hu qhov no tias 'kev tu cev pw tsaug zog'.
- Tsim kom muaj ib txoj kev cai pw tsaug zog: Ua kom muaj tus cwj pwm mus pw thiab sawv tib lub sijhawm txhua hnub. Sim tsis txhob hloov qhov no ntau li ntau tau, txawm tias thaum hnub so thiab hnub caiv.
- Tsim kom muaj ib qho chaw pw tsaug zog zoo: Chav uas koj pw yuav tsum tsaus ntuj, ntsiag to, thiab txias.
- So kom txaus ua ntej yuav mus pw: Tsum tsis txhob siv koj lub xov tooj, ntsiav tshuaj, lossis TV li ib teev ua ntej yuav mus pw. Lub teeb xiav ntawm lawv tuaj yeem cuam tshuam koj txoj kev pw tsaug zog. Hloov chaw, ua ib yam dab tsi xws li nyeem phau ntawv, mloog suab paj nruag so, lossis da dej sov.
- Ceev faj txog yam koj noj thiab haus: Tsis txhob noj tag nrho pluas mov, haus kas fes, lossis tshuaj yej ze rau lub sijhawm pw tsaug zog. Kev haus cawv tuaj yeem ua rau koj txoj kev pw tsaug zog tsis zoo.
- Ua kom koj lub cev nquag thaum nruab hnub: Kev tawm dag zog thiab kev taug kev thaum nruab hnub tuaj yeem pab koj pw tsaug zog zoo dua thaum hmo ntuj. Tab sis tsis txhob tawm dag zog ntau dhau thaum ze rau lub sijhawm pw.
- Tsis txhob mus pw yog tias koj tsaug zog: Yog tias koj tsis tsaug zog hauv 20 feeb tom qab mus pw, sawv ntawm txaj, mus rau lwm chav, ua ib yam dab tsi so (xws li nyeem phau ntawv), thiab rov qab mus pw thaum koj xav tias tsaug zog dua.
Yog koj tsis tsaug zog lawm ces yuav ua li cas?
Tsis tau pw tsaug zog txaus tuaj yeem ua rau muaj ntau yam teeb meem kev noj qab haus huv luv luv thiab ntev.
Nyob rau lub sijhawm luv luv:
- Nyuaj siab rau kev tsom ntsoov
- Kev tsis nco qab
- Kev chim siab, kev ntxhov siab
- Lub sijhawm teb qeeb (txaus ntshai heev thaum tsav tsheb)
- Txo kev tiv thaiv kab mob thiab kev kis kab mob
Nyob rau lub sijhawm ntev:
- Kab mob plawv
- Kab mob ntshav qab zib (Hom 2 Kab mob ntshav qab zib)
- Kev rog dhau
- Kev Nyuaj Siab
- Kev pheej hmoo ntawm cov kab mob xws li dementia nce ntxiv
Qee zaum, thaum peb tsis tau pw tsaug zog txaus, tej yam hu ua "Microsleeps" yuav tshwm sim. Qhov no txhais tau tias peb lub hlwb pw tsaug zog ob peb feeb yam tsis tau peb paub. Xav txog seb nws yuav txaus ntshai npaum li cas yog tias muaj tej yam zoo li no tshwm sim thaum tsav tsheb lossis siv tshuab.
Thaum kawg, kev pw tsaug zog yog ib qho ntawm cov peev txheej muaj nqis tshaj plaws uas peb muaj. Tsis txhob xav tias nws yog qhov yooj yim. Yog tias koj muaj teeb meem pw tsaug zog ntev, tsis txhob tsis quav ntsej nws. Nco ntsoov sab laj nrog koj tus kws kho mob kom tau txais lus qhia.
Cov Lus Qhia Txog Kev Coj Mus Tsev
- Kev pw tsaug zog yog qhov tseem ceeb rau kev kho peb lub cev thiab lub hlwb, khaws cia lub zog, thiab npaj cov kev nco.
- Nws yog ib qho tseem ceeb heev uas yuav tsum tau pw tsaug zog kom txaus rau koj lub hnub nyoog txhua hnub. Qhov nruab nrab, ib tug neeg laus xav tau 7-9 teev pw tsaug zog.
- Yuav kom pw tsaug zog zoo, mus pw tib lub sijhawm txhua hnub, tsim kom muaj ib puag ncig pw tsaug zog zoo, thiab xyaum ua kom huv si.
- Tsum tsis txhob siv cov ntxaij vab tshaus hluav taws xob, xws li xov tooj thiab TV, tsawg kawg yog ib teev ua ntej yuav mus pw yuav pab txhim kho qhov zoo ntawm kev pw tsaug zog.
- Yog tias muaj teeb meem xws li pw tsis tsaug zog, ua pa nrov dhau, thiab tsaug zog thaum nruab hnub ntau dhau, tsis txhob yig mus nrhiav kev pab kho mob.
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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