Thaum koj mus pw thaum hmo ntuj, koj tig thiab pov, tab sis koj tsis tsaug zog? Koj lub taub hau khiav ceev, thiab lub sijhawm tsuas yog dhau mus ... Qhov no yog ib qho teeb meem uas ntau tus neeg muaj. Yog li lub sijhawm no, qee tus neeg xav tias, 'Kuv xav tias kuv tsuas yog yuav tau ib lub tshuaj pw tsaug zog los ntawm lub tsev muag tshuaj thiab noj nws thiab tsaug zog.' Tab sis txawm tias koj xav li ntawd los xij, cov tshuaj pw tsaug zog tsis yog ib yam dab tsi uas koj tuaj yeem siv raws li koj xav tau. Hnub no, cia peb tham txog cov tshuaj pw tsaug zog no, lawv qhov zoo thiab qhov tsis zoo, thiab yam koj yuav tsum paub ua ntej siv lawv.
Cov tshuaj pw tsaug zog no yog dab tsi?
Raws li lub npe qhia, cov tshuaj pw tsaug zog yog ib hom tshuaj uas pab koj tsaug zog. Yog tias koj muaj teeb meem nrog insomnia , koj tuaj yeem siv cov tshuaj no los pab koj tsaug zog. Lawv kuj tseem tuaj yeem pab ib tus neeg uas sawv ntau zaus hauv nruab hmo kom pw tsaug zog. Lawv kuj tseem hu ua sedatives lossis hypnotics.
Hais yooj yim xwb, cov no tswj koj lub hlwb ua haujlwm me ntsis thiab ua rau koj pw tsaug zog.
Cov tshuaj pw tsaug zog tseem ceeb yog dab tsi?
Cov tshuaj pw tsaug zog muaj peb pawg tseem ceeb. Nws yog ib qho tseem ceeb uas yuav tsum nrog koj tus kws kho mob tham ua ntej siv cov tshuaj no.
| Hom tshuaj pw tsaug zog | Ib qho lus piav qhia yooj yim |
|---|---|
| Cov tshuaj ntsiav uas yuav tsum tau yuav ntawm lub txee (OTC) | Koj tuaj yeem yuav cov no los ntawm lub tsev muag tshuaj yam tsis tas yuav muaj daim ntawv yuav tshuaj. Feem ntau ntawm cov no muaj cov tshuaj antihistamine, ib hom tshuaj kho mob ua xua. Qhov no tuaj yeem ua rau koj tsaug zog. Txawm li cas los xij, nws tsis zoo rau siv cov no tas li. |
| Cov Tshuaj Ntxiv Ntuj | Muaj ib txhia neeg siv cov tshuaj ntxiv uas muaj ntuj tsim xws li melatonin lossis valerian. Melatonin yog ib yam tshuaj hormones uas peb lub cev tsim tawm los pab peb tsaug zog. Txawm hais tias cov no hu ua 'ntuj' los xij, lawv tuaj yeem cuam tshuam nrog lwm yam tshuaj uas koj noj. Yog li ntawd, tsis txhob noj lawv yam tsis tau sab laj nrog kws kho mob ua ntej. |
| Cov Tshuaj Kho Mob | Cov no muaj zog dua li lwm hom. Tsuas yog noj tau yog tias kws kho mob sau ntawv kom noj xwb. Vim tias lawv tuaj yeem ua rau quav tshuaj, cov kws kho mob feem ntau sau ntawv kom noj rau lub sijhawm luv luv xwb. Benzodiazepines thiab Z-drugs yog cov piv txwv ntawm hom no. |
Qhov tseem ceeb tshaj plaws: Txawm tias koj tuaj yeem yuav tshuaj pw tsaug zog tau ntawm lub khw muag tshuaj los xij, tsis txhob pib siv nws yam tsis tau nrog koj tus kws kho mob tham. Cov no tuaj yeem cuam tshuam nrog lwm yam mob uas koj muaj (piv txwv li, mob hawb pob, mob plawv).
Cia peb kawm txog cov kev mob tshwm sim ntawm cov tshuaj pw tsaug zog.
Cov tshuaj tsaug zog qee zaum tuaj yeem ua rau muaj cov kev mob tshwm sim uas tsis tau xav txog. Nws yog ib qho tseem ceeb uas yuav tsum paub txog cov no.
Cov kev mob tshwm sim uas pom ntau zaus
Muaj coob tus neeg uas muaj mob "hangover" hnub tom qab noj tshuaj pw tsaug zog. Qhov no txhais tau tias koj tseem yuav tsaug zog, kiv taub hau, qaug zog, thiab tsis muaj zog hnub tom qab . Qhov no ua rau koj tsav tsheb, ua haujlwm, lossis ua lwm yam haujlwm txhua hnub nyuaj.
Lwm cov kev mob tshwm sim yog:
- Qhov ncauj qhuav
- Mob taub hau
- Cem quav los yog raws plab
- Gas , o, thiab xeev siab
- Cov leeg tsis muaj zog
- Kev ua rau mob snoring thiab pw tsaug zog apnea zuj zus
Kev pheej hmoo ntawm kev siv mus sij hawm ntev
Yog koj pheej noj tshuaj pw tsaug zog txhua hmo, koj lub cev yuav pib vam khom lawv. Tom qab ntawd, thaum koj tsis noj tshuaj lawm, koj yuav muaj teeb meem pw tsaug zog tsis taus dua li yav dhau los. Qhov no hu ua "rebound insomnia."
Thiab, tsis txhob haus cawv nrog cov tshuaj pw tsaug zog. Nws txaus ntshai heev. Tsis tas li ntawd, kev sib xyaw cov no nrog lwm cov tshuaj pw tsaug zog uas koj noj yuav ua rau muaj kev pheej hmoo ntawm kev noj tshuaj ntau dhau. Yog tias qhov ntawd tshwm sim, nws tuaj yeem ua rau tuag taus.
Qee cov tshuaj pw tsaug zog muaj zog tuaj yeem ua rau muaj tus mob hu ua parasomnia . Qhov no txhais tau tias koj ua tej yam thaum koj tsaug zog yam tsis paub txog. Piv txwv li, koj taug kev pw tsaug zog, noj mov, tham lus, thiab qee zaum txawm tsav tsheb. Thaum koj sawv, koj tsis nco qab dab tsi li. Qhov no yog ib qho mob txaus ntshai heev.
Leej twg yuav tsum ceev faj tshwj xeeb?
Kev siv tshuaj tsaug zog tuaj yeem muaj kev pheej hmoo ntau dua rau qee tus neeg dua li lwm tus.
- Cov neeg laus (cov neeg laus): Cov tshuaj pw tsaug zog muaj kev pheej hmoo tshwj xeeb rau cov neeg hnub nyoog tshaj 65 xyoos. Vim tias cov tshuaj nyob hauv lawv lub cev ntev dua, lawv tuaj yeem ua rau tsis meej pem, teeb meem nco qab, thiab tsis tswj lub cev, ua rau ntog. Yog li ntawd, nws yog qhov zoo tshaj plaws los sim cov kev siv uas tsis yog tshuaj ua ntej.
- Cov niam cev xeeb tub thiab cov niam uas pub niam mis rau menyuam: Txhua yam tshuaj uas koj noj tuaj yeem cuam tshuam rau koj tus menyuam. Yog li ntawd, tsis txhob noj tshuaj pw tsaug zog yam tsis tau sab laj nrog koj tus kws kho mob ua ntej.
- Cov Menyuam Yaus: Muaj ib txhia niam txiv muab cov tshuaj antihistamines uas lawv cov menyuam yuav tsis tas yuav muaj daim ntawv yuav tshuaj los pab lawv tsaug zog. Qhov no txaus ntshai heev thiab tsis yog. Cov tshuaj no tsis tau pom zoo rau kev siv rau cov menyuam yaus. Tsis tas li ntawd, muaj kev pheej hmoo siab ntawm kev siv tshuaj ntau dhau rau cov menyuam yaus. Yog tias koj tus menyuam muaj teeb meem pw tsaug zog, mus ntsib kws kho mob menyuam yaus.
- Cov neeg uas muaj lwm yam mob: Cov neeg uas muaj lwm yam mob xws li kab mob plawv, mob qog noj ntshav, lossis kab mob raum yuav tsum nrog lawv tus kws kho mob tham ua ntej noj tshuaj pw tsaug zog.
Txoj kev pw tsaug zog zoo yam tsis muaj tshuaj pw tsaug zog
Qhov tseeb, kev tshawb fawb tau qhia tias kev nce lub sijhawm pw tsaug zog uas cov tshuaj pw tsaug zog muab tsis zoo li ib tus neeg xav. Feem ntau cov neeg tsaug zog li 8-20 feeb ua ntej, thiab tau pw tsaug zog ntxiv li ib nrab teev. Yog li ntawd, kev hloov pauv hauv lub neej muaj txiaj ntsig zoo dua li kev siv tshuaj.
- Teem sijhawm pw thiab sawv ntxov: Ua kom muaj tus cwj pwm mus pw thiab sawv ntxov tib lub sijhawm, txawm tias hnub so.
- Tsim ib qho chaw pw tsaug zog: Ua kom koj chav pw tsaus ntuj, ntsiag to, thiab txias.
- Tsum tsis txhob saib koj lub xov tooj, ntsiav tshuaj, lossis TV tsawg kawg ib nrab teev ua ntej yuav mus pw: Lub teeb xiav los ntawm cov khoom siv no cuam tshuam koj txoj kev pw tsaug zog.
- Ua kom koj lub cev nquag thaum nruab hnub: Kev tawm dag zog tuaj yeem pab koj pw tsaug zog zoo dua, tab sis tsis txhob tawm dag zog ze rau lub sijhawm pw tsaug zog.
- Txwv cov caffeine thiab cawv: Tsis txhob haus kas fes, tshuaj yej, chocolate, thiab cola tom qab tav su. Tsis txhob haus cawv ua ntej mus pw.
- Tsis txhob noj mov puv plab ua ntej yuav mus pw: Tsis ua li cas rau noj ib pluag mov me me.
- Ua ib yam dab tsi kom so: Ua ib yam dab tsi ua ntej yuav mus pw, xws li nyeem phau ntawv, mloog ib zaj nkauj nplij siab, lossis xav.
- Kev Kho Mob CBT: Kev kho mob zoo tshaj plaws uas tsis siv tshuaj rau kev pw tsis tsaug zog yog Kev Kho Mob Paub Txog Tus Kheej (CBT) . Tham nrog koj tus kws kho mob txog qhov no.
Kuv yuav tsum mus ntsib kws kho mob thaum twg?
Yog tias koj siv tshuaj pw tsaug zog thiab muaj cov tsos mob hauv qab no, mus ntsib kws kho mob tam sim ntawd:
- qaug zog heev tas li.
- Muaj teeb meem tsis meej pem lossis nco qab.
- Cov cwj pwm tsis zoo xws li kev pw tsaug zog taug kev (Parasomnia).
- Nyuaj siab rau tej yam xws li kev tsav tsheb.
- Mob plab heev.
Thaum kawg, yog tias koj noj tshuaj tsaug zog ntau dhau lossis haus cawv ntau dhau, mus rau Chav Kho Mob Xwm Ceev (ETU) ze tshaj plaws tam sim ntawd. Yog tias tsim nyog, koj tuaj yeem hu rau Lub Chaw Qhia Txog Tshuaj Lom Hauv Tebchaws ntawm Tsev Kho Mob Colombo National kom tau txais lus qhia.
Cov Lus Qhia Txog Kev Coj Mus Tsev
- Cov tshuaj tsaug zog tsuas yog ib qho kev daws teeb meem ib ntus xwb. Qhov tseem ceeb tshaj plaws yog nrhiav thiab kho qhov ua rau muaj teeb meem pw tsis tsaug zog.
- Ua ntej siv hom tshuaj pw tsaug zog twg los tau, nco ntsoov nrog koj tus kws kho mob tham.
- Muaj kev pheej hmoo ntawm kev quav yeeb quav tshuaj thiab vam khom cov tshuaj pw tsaug zog, yog li lawv tsuas yog pom zoo rau lub sijhawm luv luv xwb.
- Tsis txhob haus cawv lossis lwm yam tshuaj uas ua rau tsaug zog nrog rau cov tshuaj pw tsaug zog. Nws txaus ntshai heev.
- Feem ntau, kev hloov pauv yooj yim hauv kev ua neej thiab kev pw tsaug zog tuaj yeem pab koj pw tsaug zog zoo dua yam tsis tas siv tshuaj.
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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