Puas muaj tej lub sij hawm koj tig thiab tig rov qab thaum hmo ntuj yam tsis tau tsaug zog? Los yog koj xav tias koj pw tsaug zog zoo, tab sis thaum koj sawv thaum sawv ntxov tom qab, koj xav tias nkees heev thiab tsaug zog tas hnub? Cov no yog tej yam uas tsis yog teeb meem loj. Tab sis yog tias qhov teeb meem no tseem muaj, thiab nws cuam tshuam rau koj tej dej num txhua hnub, koj kuj yuav muaj teeb meem pw tsaug zog. Tsis txhob txhawj, qhov no yog teeb meem uas ntau tus neeg muaj. Cia peb tham txog txhua yam hauv cov lus yooj yim hnub no.
Hais yooj yim xwb, cov teeb meem pw tsaug zog no yog dab tsi?
Teeb meem pw tsaug zog, lossis teeb meem pw tsaug zog, yog cov mob uas tiv thaiv peb lub cev kom tsis txhob tau pw tsaug zog thiab so kom txaus raws li lawv xav tau. Muaj ntau tshaj 80 hom ntawm lawv. Lawv feem ntau cuam tshuam rau peb yam ntawm peb txoj kev pw tsaug zog:
- Kev Pw Tsaug Zog Zoo: Koj pw tsaug zog zoo thiab tob npaum li cas.
- Lub Sijhawm Pw Tsaug Zog: Lub sijhawm koj pib tsaug zog thiab seb koj puas tuaj yeem pw tsaug zog tas mus li yam tsis muaj kev cuam tshuam.
- Kev Pw Tsaug Zog: Koj pw tsaug zog ntev npaum li cas thiab tseem tsaug zog.
Peb txhua tus muaj teeb meem pw tsaug zog qee zaum. Qhov ntawd yog ib txwm muaj. Tab sis koj yuav xav tias koj muaj teeb meem pw tsaug zog yog tias koj ntsib ib qho ntawm cov hauv qab no:
- Yog tias koj muaj teeb meem tsaug zog tsis tu ncua .
- Yog tias koj xav tias koj nkees heev thiab tsaug zog thaum nruab hnub , txawm tias koj pw tsawg kawg yog xya teev hauv ib hmos los xij.
- Yog qhov no ua rau nws nyuaj rau koj ua koj cov dej num niaj hnub .
Cov teeb meem pw tsaug zog tseem ceeb yog dab tsi?
Cov teeb meem pw tsaug zog muaj peev xwm muab faib ua ntau pawg tseem ceeb. Txawm hais tias qhov kev faib no hloov pauv ntawm lub sijhawm mus rau lub sijhawm, muaj ntau pawg tseem ceeb raws li kev faib tawm thoob ntiaj teb uas lees txais tam sim no. Cia peb saib seb lawv yog dab tsi.
| Hom teeb meem pw tsaug zog | Ib qho lus piav qhia yooj yim |
|---|---|
| Tsis tsaug zog | Nyuaj siab tsaug zog thiab sawv ib nrab thaum pw tsaug zog thiab tsis tuaj yeem rov qab pw tsaug zog. |
| Kev ua pa tsis zoo uas cuam tshuam nrog kev pw tsaug zog | Kev hloov pauv ntawm koj tus cwj pwm ua pa thaum koj pw tsaug zog. Kev pw tsaug zog kuj tseem tuaj yeem cuam tshuam nrog qhov no. |
| Cov kab mob hauv nruab nrab ntawm hypersomnolence | Nyuaj siab tsis tsaug zog thaum nruab hnub, xav tias tsaug zog heev. |
| Kev cuam tshuam ntawm Circadian rhythm pw tsaug zog-sawv | Teeb meem nrog peb lub cev lub moos sab hauv tuaj yeem ua rau peb tsis mus pw tsaug zog lossis sawv tsis tau raws sijhawm. |
| Kev pw tsaug zog tsis taus | Tej yam txawv txawv xws li kev tsaug zog taug kev, kev hais lus, thiab kev noj mov tshwm sim. |
| Kev mob nkeeg ntsig txog kev pw tsaug zog | Thaum koj sim tsaug zog, koj yuav xav txav qee qhov ntawm lub cev, tshwj xeeb yog ob txhais ceg. |
Cov teeb meem pw tsaug zog feem ntau ntawm peb
Muaj ntau lwm yam mob nyob rau hauv cov pawg tseem ceeb no. Ib txhia ntawm lawv yog:
- Mob pw tsis tsaug zog ntev: Qhov mob no tuaj yeem tshwm sim thaum koj muaj teeb meem pw tsaug zog thaum hmo ntuj, lossis sawv thaum hmo ntuj, thiab tom qab ntawd tsis tuaj yeem rov qab pw tsaug zog, tsawg kawg yog peb lub hlis, feem ntau hnub ntawm lub lim tiam. Qhov no tuaj yeem ua rau koj chim siab thiab nkees thoob plaws hnub.
- Kev pw tsaug zog tsis taus pa: Qhov no yog ib qho mob uas ua pa tsis ua haujlwm ib pliag thaum koj pw tsaug zog, ua rau muaj suab nrov nrov. Qhov no yog kev cuam tshuam loj rau kev pw tsaug zog.
- Mob ceg tsis so: Ib qho kev xav tsis so thiab tsis tswm, tshwj xeeb tshaj yog thaum sim tsaug zog thaum hmo ntuj, thaum ob txhais ceg txav mus los thaum so.
- Narcolepsy: Ua rau tsaug zog sai sai , tsis tuaj yeem tswj tau txhua lub sijhawm ntawm ib hnub. Qhov no tuaj yeem muaj kev cuam tshuam loj heev rau kev ua haujlwm txhua hnub.
- Kev pw tsaug zog tsis taus thaum ua haujlwm hloov pauv: Cov neeg ua haujlwm hloov pauv hmo ntuj muaj teeb meem pw tsaug zog vim lawv ua haujlwm hloov pauv, tsis tsaug zog thaum lub sijhawm pw tsaug zog, thiab tsis tuaj yeem pw tsaug zog thaum tsis yog lub sijhawm ua haujlwm.
- Cov tsos mob ntawm theem pw tsaug zog qeeb:Feem ntau, koj tsaug zog tsawg kawg yog ob teev tom qab koj lub sijhawm pw ib txwm. Nws nyuaj heev rau sawv thaum sawv ntxov. Qhov no feem ntau tshwm sim ntawm cov menyuam yaus thiab cov tub ntxhais hluas uas mus kawm ntawv.
- Kev coj cwj pwm tsis zoo thaum pw tsaug zog REM: Ua npau suav thaum lub sijhawm pw tsaug zog tob hu ua 'REM' (Kev Txav Qhov Muag Sai) thaum peb pw tsaug zog. Yog li ntawd, yog tias peb npau suav txog kev khiav, peb yeej sim khiav tawm ntawm txaj thiab qw.
Peb xav tau pw tsaug zog npaum li cas tiag?
Kev pw tsaug zog yog qhov tseem ceeb rau peb lub cev kom ua haujlwm tau zoo. Qhov ntau npaum li cas koj xav tau kev pw tsaug zog yuav txawv me ntsis ntawm lwm tus. Tab sis feem ntau, cov kws kho mob pom zoo kom cov neeg laus tau pw tsaug zog ntawm 7 txog 9 teev hauv ib hnub . Cov menyuam yaus thiab cov menyuam yaus me xav tau kev pw tsaug zog ntau dua.
Nco ntsoov tias, tsis yog tsuas yog pes tsawg teev koj pw tsaug zog xwb uas tseem ceeb. Nws tseem yog qhov pw tsaug zog tob thiab tsis tu ncua npaum li cas.
Cov tsos mob ntawm cov teeb meem pw tsaug zog yog dab tsi?
Cov tsos mob ntawm teeb meem pw tsaug zog yuav txawv nyob ntawm hom. Tab sis muaj qee cov tsos mob uas pom ntau. Cia peb muab cov no faib ua cov tsos mob thaum hmo ntuj thiab thaum nruab hnub.
| Cov tsos mob uas yuav tshwm sim thaum hmo ntuj | Cov tsos mob uas yuav tshwm sim thaum nruab hnub |
|---|---|
| Siv sijhawm ntau tshaj 30 feeb los tsaug zog. | Xav tias tsaug zog heev thiab nkees thoob plaws hnub. |
| Nquag sawv ntxov thaum ib tag hmo thiab tsis tuaj yeem rov qab pw tsaug zog. | Yuav tsum tau pw tsaug zog ntau zaus thaum nruab hnub. |
| Ua pa tsis taus, ua pa tsis tau, lossis ua pa nyuaj thaum pw tsaug zog. | Nyuaj siab rau kev ua haujlwm lossis kev kawm. |
| Xav tias yuav tsum txav cov ceg, xws li ob txhais ceg, thaum so. | Npau taws rau tej yam me me, ntxhov siab yooj yim. |
| Thaum sawv ntxov, tsis muaj zog txav tau lub cev (ua rau tuag tes tuag taw). | Tsis muaj peev xwm ua haujlwm kom raug ntawm chaw ua haujlwm lossis tsev kawm ntawv. |
Yog tias koj muaj cov tsos mob no, thiab lawv cuam tshuam rau koj cov dej num txhua hnub, nco ntsoov nrog koj tus kws kho mob tham.
Dab tsi yog cov ua rau muaj teeb meem pw tsaug zog?
Tsis muaj ib qho ua rau muaj teeb meem pw tsaug zog. Muaj ntau yam ua rau muaj teeb meem no. Cov ua rau muaj teeb meem no sib txawv nyob ntawm hom teeb meem pw tsaug zog. Nov yog qee qhov ua rau muaj teeb meem no:
- Lwm yam mob: Teeb meem pw tsaug zog tuaj yeem yog ib qho tsos mob ntawm cov mob xws li kab mob plawv, hawb pob, mob ntev, thiab kab mob ntawm lub paj hlwb.
- Teeb meem kev noj qab haus huv ntawm lub hlwb: Kev pw tsaug zog tsis taus feem ntau cuam tshuam nrog cov mob xws li kev nyuaj siab lossis kev ntxhov siab.
- Cov yam ntxwv ntawm caj ces: Qee yam kev pw tsaug zog tsis zoo tuaj yeem yog los ntawm noob caj ces.
- Cov Tshuaj: Qee cov tshuaj tuaj yeem ua rau muaj kev cuam tshuam kev pw tsaug zog ua ib qho kev phiv.
- Txoj Kev Ua Neej: Ua haujlwm hmo ntuj, haus kas fes, tshuaj yej, cawv, thiab lwm yam ua ntej mus pw.
- Hnub nyoog: Nws yog ib qho uas cov qauv pw tsaug zog yuav hloov pauv thaum peb laus zuj zus. Yuav luag ib nrab ntawm cov neeg hnub nyoog tshaj 65 xyoo muaj qee yam teeb meem pw tsaug zog.
- Kev Nyuaj Siab: Kev ntxhov siab los ntawm kev ua haujlwm thiab teeb meem hauv tsev neeg yog ib qho ntawm cov yeeb ncuab loj tshaj plaws ntawm kev pw tsaug zog.
Yog koj tsis tau pw tsaug zog txaus, yuav ua li cas?
Tej zaum koj yuav xav tias, "Yuav ua li cas yog tias kuv tsis tau pw tsaug zog txaus hmo tas los?" Tab sis thaum kawg, kev pw tsaug zog tsis txaus tuaj yeem ua rau peb lub cev thiab lub siab puas tsuaj ntau dua li koj xav.
Kev pw tsaug zog tsis yog hais txog kev so xwb. Nws yog ib qho txheej txheem tseem ceeb uas peb lub cev kho nws tus kheej, teeb tsa kev nco, thiab sib npaug cov tshuaj hormones.
Tsis tau pw tsaug zog txaus tuaj yeem ua rau muaj tej yam xws li:
- Nyuaj siab kawm, nco qab tej yam, thiab txiav txim siab.
- Npau taws sai thiab muaj teeb meem tswj kev xav.
- Lub sijhawm teb qeeb dua (qhov no ua rau muaj kev sib tsoo ntau ntxiv).
Nyob rau hauv lub sij hawm ntev, tsis tsaug zogNws ua rau muaj kev pheej hmoo ntawm kev mob hnyav xws li ntshav qab zib hom 2, kab mob plawv, rog dhau, kev nyuaj siab, thiab kev puas hlwb.
Yuav kuaj mob thiab kho cov teeb meem pw tsaug zog li cas?
Thaum koj mus ntsib kws kho mob, nws yuav nug koj txog koj tus cwj pwm pw tsaug zog, koj cov tsos mob, thiab ua qhov kev kuaj mob lub cev.
Kev kuaj mob
- Phau Ntawv Sau Txog Kev Pw Tsaug Zog: Koj tus kws kho mob yuav hais kom koj sau ib phau ntawv sau txog koj tus cwj pwm pw tsaug zog, xws li thaum twg koj mus pw, thaum twg koj sawv, koj sawv ntau npaum li cas thaum hmo ntuj, thiab seb koj puas pw tsaug zog thaum nruab hnub. Qhov no tuaj yeem muab lub tswv yim zoo rau koj txog koj tus cwj pwm pw tsaug zog.
- Kev kuaj mob pw tsaug zog los yog kev kawm txog kev pw tsaug zog: Qee zaum, koj yuav raug xa mus rau tus kws tshwj xeeb txog kev pw tsaug zog thiab hais kom koj pw ib hmos hauv tsev kho mob lossis lwm qhov chaw. Thaum koj pw tsaug zog, koj lub hlwb, lub plawv dhia, kev ua pa, thiab kev txav mus los ntawm lub cev raug saib xyuas nrog cov khoom siv tshwj xeeb. Qhov no hu ua 'kev kawm txog kev pw tsaug zog'.
Cov kev kho mob
Kev kho mob rau cov teeb meem pw tsaug zog nyob ntawm seb ua rau thiab hom mob dab tsi. Cov kev kho mob yuav txawv ntawm ib tus neeg mus rau ib tus neeg.
- Kev hloov pauv txoj kev ua neej (Kev tu cev pw tsaug zog): Qhov no feem ntau yog thawj qhov uas yuav tsum sim. Ntawd yog, tsim kom muaj ib puag ncig thiab cov cwj pwm tsim nyog rau kev pw tsaug zog zoo. (Peb yuav tham txog qhov no kom meej).
- Kev Kho Mob Txog Kev Xav (Cognitive Behavioral Therapy - CBT): Qhov no yog kev kho mob hais lus uas ua haujlwm los ntawm kev hloov koj cov kev xav tsis zoo thiab kev ntshai txog kev pw tsaug zog thiab qhia koj kom xav txog txoj hauv kev uas pab koj pw tsaug zog.
- Tshuaj: Qee zaum, koj tus kws kho mob yuav sau ntawv kom koj noj tshuaj pw tsaug zog lossis lwm yam tshuaj rau lub sijhawm luv luv. Txawm li cas los xij , koj yuav tsum tsis txhob noj tshuaj pw tsaug zog los ntawm lub tsev muag tshuaj yam tsis muaj daim ntawv qhia los ntawm kws kho mob.
- Lub tshuab CPAP: Rau cov neeg uas muaj Kab Mob Pw Tsaug Zog, nws raug nquahu kom siv lub tshuab hu ua CPAP (Continuous Positive Airway Pressure), uas xa cua los ntawm lub npog ntsej muag uas hnav rau ntawm lub qhov ntswg thaum pw tsaug zog.
Tej yam koj ua tau koj tus kheej kom tau pw tsaug zog zoo (Kev Huv Si Thaum Pw Tsaug Zog)
Pw tsaug zog zoo yog ib qho kev coj ua. Nov yog qee yam los pab koj txhim kho tus cwj pwm no.
- Tsim kom muaj ib qho chaw pw tsaug zog zoo: Koj chav pw yuav tsum txias, ntsiag to, thiab tsaus ntuj. Yog tias suab nrov ua rau koj ntxhov siab, siv cov ntsaws pob ntseg. Yog tias lub teeb ua rau koj ntxhov siab, siv cov ntaub thaiv qhov muag tsaus ntuj.
- Ua kom koj lub siab dawb paug ua ntej mus pw: Xav txog koj tej teeb meem thiab tej yam koj yuav tsum ua tag kis yuav ua rau koj tsis tsaug zog. Yog li ntawd, sau cia rau hauv ib phau ntawv li ib teev ua ntej mus pw thiab muab tso rau ib sab. Tsis txhob xav txog tej yam tsis zoo xws li, "Yog tias kuv tsis tsaug zog hmo no, tag kis yuav dhau mus."
- Siv koj lub txaj pw rau kev pw tsaug zog thiab kev sib deev xwb: Tsum tsis txhob saib TV, saib koj lub xov tooj, ua haujlwm, lossis noj mov hauv txaj. Qhov no yuav pab koj lub hlwb txuas lub txaj nrog kev pw tsaug zog.
- Tsim kom muaj lub sijhawm pw thiab sawv ntxov: Ua kom nws yog ib qho kev coj ua kom mus pw thiab sawv ntxov tib lub sijhawm txhua hnub. Sim ua raws li txoj kev coj ua no, txawm tias thaum hnub so thiab hnub caiv.
- Tsis txhob ntsia lub moos: Yog tias koj tsis tsaug zog hauv 20 feeb tom qab koj mus pw, sawv ntawm txaj, mus rau lwm chav, nyeem ib phau ntawv, lossis mloog suab paj nruag uas ua rau koj so. Tab sis tsis txhob saib koj lub xov tooj, ntsiav tshuaj, lossis TV. Rov qab mus pw thaum koj xav tias tsaug zog.
- Kev Ua Si: Kev ua si tsis tu ncua thaum nruab hnub tuaj yeem pab koj pw tsaug zog zoo dua. Txawm li cas los xij, tsis txhob ua si hnyav hauv 4 teev ua ntej yuav mus pw.
Nyob deb ntawm cov no ua ntej yuav mus pw.
Yog tias koj xav pw tsaug zog zoo, nws yog ib qho tseem ceeb heev uas yuav tsum tsis txhob noj cov khoom no 3-4 teev ua ntej yuav mus pw.
| Yuav tsum zam dab tsi | Vim li cas |
|---|---|
| Kas fes, tshuaj yej, qee yam dej qab zib (dej haus uas muaj caffeine) | Cov caffeine uas ua rau lub siab xav ua haujlwm hauv cov no cuam tshuam kev pw tsaug zog. |
| Luam yeeb | Nicotine kuj yog ib yam khoom uas ua rau koj tsaug zog. |
| Cawv | Txawm hais tias haus dej cawv yuav ua rau koj tsaug zog los xij, nws yeej cuam tshuam kev pw tsaug zog tob thiab ua rau koj sawv thaum ib tag hmo. |
| Pw tsaug zog tom qab 3 teev tsaus ntuj | Qhov no tuaj yeem cuam tshuam koj txoj kev pw tsaug zog thaum hmo ntuj. |
| Chocolate thiab cov pluas noj hnyav | Cov chocolate kuj muaj me ntsis caffeine. Kev noj mov ntau dhau tuaj yeem cuam tshuam kev pw tsaug zog vim yog cov txheej txheem zom zaub mov. |
Cov Lus Qhia Txog Kev Coj Mus Tsev
- Kev pw tsaug zog yog qhov tseem ceeb rau peb lub cev thiab lub hlwb kev noj qab haus huv. Tsis txhob xav tias qhov no yog qhov yooj yim xwb.
- Yog tias koj muaj teeb meem pw tsaug zog ntev heev thiab nws cuam tshuam rau koj cov dej num txhua hnub, tsis txhob tsis quav ntsej nws.
- Muaj ntau txoj kev kho mob zoo rau feem ntau cov teeb meem pw tsaug zog. Muaj ntau txoj kev xaiv, los ntawm kev hloov pauv hauv lub neej mus rau cov tshuaj.
- Yog koj muaj teeb meem pw tsaug zog, tsis txhob ntshai lossis txaj muag nrog koj tus kws kho mob tham . Qhov tseem ceeb tshaj plaws yog kom tau txais cov lus qhia thiab kev kho mob zoo.
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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