Tom qab koj pw tsaug zog zoo hmo ntuj lawm, koj yuav pib hnub tom qab tau zoo li cas? Tiam sis qee zaum koj yuav tig thiab tig mus txog thaum kaj ntug, koj yuav qaug zog, kiv taub hau, thiab ua tsis tau dab tsi li rau hnub tom qab, puas yog? Qhov no yog ib txwm muaj. Tiam sis yog tias koj muaj qhov teeb meem no tas li, nws tsis yog 'kev pw tsaug zog tsis taus' xwb, tab sis yog teeb meem ntsig txog kev pw tsaug zog uas xav tau kev saib xyuas , lossis raws li peb hu nws, 'Kev Pw Tsaug Zog Tsis Zoo'.
Vim li cas kev pw tsaug zog zoo thiaj li tseem ceeb rau peb?
Hais yooj yim xwb, kev pw tsaug zog yog tus txheej txheem uas peb lub cev thiab lub siab "rov qab ua haujlwm dua." Thaum peb pw tsaug zog, peb dhau los ntawm ntau lub voj voog pw tsaug zog. Muaj ob theem tseem ceeb. Ib qho yog kev pw tsaug zog tob , lossis 'NREM - Kev pw tsaug zog tsis nrawm'. Qhov thib ob yog kev pw tsaug zog 'REM - Kev pw tsaug zog nrawm'. Thaum lub sijhawm pw tsaug zog zoo, peb txav mus los ntawm ob theem no ntau zaus.
Xav txog seb yuav ua li cas yog tias, vim li cas los xij, koj tsis tuaj yeem ua tiav lub voj voog pw tsaug zog no kom raug. Thaum ntawd koj xav tias nkees heev rau hnub tom qab, tsis tuaj yeem tsom ntsoov, thiab ua tsis tau koj txoj haujlwm kom raug . Tsav tsheb lossis ua haujlwm nrog cov tshuab thaum koj tsis tau pw tsaug zog txaus yog qhov txaus ntshai heev. Vim tias txawm tias me ntsis kev tsaug zog tuaj yeem ua rau muaj xwm txheej loj.
Cov teeb meem pw tsaug zog feem ntau yog dab tsi?
Teeb meem pw tsaug zog muaj ntau yam duab thiab ntau qhov loj. Qee qhov yog qhov tshwm sim ntau heev, thaum lwm qhov yog qhov txawv me ntsis. Cia peb saib qee qhov uas tshwm sim ntau tshaj plaws.
| Teeb meem pw tsaug zog | Hais yooj yim xwb... |
|---|---|
| Tsis tsaug zog | Nyuaj siab pw tsaug zog thaum hmo ntuj, sawv ntau zaus, sawv ntxov thaum sawv ntxov thiab tsis tuaj yeem rov qab pw tsaug zog. |
| Kev Ntshai thiab Kev Pw Tsaug Zog Apnea | Ua tsis taus pa ib ntus vim yog kev thaiv txoj hlab pa thaum pw tsaug zog, ua rau sawv ntau zaus. |
| Teeb meem ntawm lub moos hauv lub cev (Circadian Rhythm Disorders) | Kev cuam tshuam rau peb lub cev txoj kev pw tsaug zog thiab kev sawv. (piv txwv li, Jet lag, Ua haujlwm hloov pauv) |
| Mob Ceg Tsis Ntshaw (RLS) | Muaj lub siab xav txav ob txhais ceg heev vim tsis xis nyob hauv ob txhais ceg, tshwj xeeb tshaj yog thaum hmo ntuj. |
| Kev Ntshai Hmo Ntuj thiab Kev Taug Kev Pw Tsaug Zog | Cov mob uas tshwm sim thaum lub sijhawm pw tsaug zog tob. Feem ntau tshwm sim rau cov menyuam yaus. |
| Kev mob qaug dab peg | Tsaug zog ntau dhau thaum nruab hnub uas tsis tuaj yeem tswj tau vim muaj kab mob hlwb. |
Cia peb tham txog cov teeb meem no kom meej me ntsis.
Tsis tsaug zog: Qhov no yog ib qho teeb meem uas ntau tus neeg ntsib. Nws tuaj yeem tshwm sim los ntawm kev ntxhov siab, kev ntxhov siab, lossis kev nyuaj siab, xws li kev xeem lossis teeb meem ntawm kev ua haujlwm. Qee zaum nws kuj tuaj yeem tshwm sim los ntawm kev pw tsaug zog tsis zoo.
Kev Pw Tsaug Zog thiab Kev Pw Tsaug Zog Apnea: Txawm hais tias peb feem ntau luag thaum pw tsaug zog, nws tuaj yeem yog ib qho tsos mob ntawm tus mob hnyav hu ua 'Pw Tsaug Zog Apnea'. Hauv qhov no, cov leeg nqaij hauv caj pas so thaum pw tsaug zog, thaiv txoj hlab pa ib ntus. Tom qab ntawd ua pa tsis ua haujlwm, txo cov pa oxygen mus txog lub hlwb. Lub sijhawm ntawd, lub cev tsa peb sawv. Qhov no tuaj yeem tshwm sim ntau pua zaus thoob plaws hmo ntuj, tab sis peb tsis nco qab nws. Tab sis peb nkees heev rau hnub tom qab. Yog tias tsis kho, qhov no tuaj yeem ua rau muaj kab mob loj xws li ntshav siab, mob plawv nres, thiab mob hlwb .
Teeb meem ntawm lub moos hauv lub cev ( Circadian Rhythm Disorders):Muaj ib feem me me ntawm peb lub hlwb hu ua Suprachiasmatic Nucleus. Nws ua haujlwm zoo li lub moos sab hauv ntawm peb lub cev. Nws tswj hwm thaum twg peb xav tau pw tsaug zog thiab thaum twg peb xav tau sawv. Lub moos no "pib dua" los ntawm lub teeb thiab kev tawm dag zog. Kev qaug zog dav dav, uas tshwm sim thaum mus ncig ntawm cov tebchaws, thiab kev ua haujlwm hloov pauv rau cov neeg zoo li cov kws tu mob thiab cov neeg saib xyuas kev ruaj ntseg, tuaj yeem cuam tshuam lub moos no.
Cev xeeb tub thiab pw tsaug zog: Nws yog ib qho uas ntau tus niam cev xeeb tub muaj teeb meem pw tsaug zog, tshwj xeeb tshaj yog thaum lub sijhawm peb lub hlis thiab peb. Kev hloov pauv ntawm cov tshuaj hormones, kev mus chav dej ntau zaus, kev tsis xis nyob ntawm lub cev, thiab kev ntxhov siab txog tus menyuam tuaj yeem ua rau qhov no.
Kev Ntshai Thaum Hmo Ntuj thiab Kev Pw Tsaug Zog: Cov no feem ntau tshwm sim rau cov menyuam yaus, tshwj xeeb tshaj yog cov hnub nyoog ntawm 3 thiab 5 xyoos. Thaum lub sijhawm "Kev Ntshai Thaum Hmo Ntuj," tus menyuam mam li sawv los qw thiab tsis tuaj yeem piav qhia tias muaj dab tsi tshwm sim. Cov niam txiv feem ntau ntshai dua tus menyuam. Txawm li cas los xij, qhov no feem ntau tsis ua rau tus menyuam raug mob.
Vim li cas peb thiaj muaj cov teeb meem pw tsaug zog no?
Tsis muaj ib qho ua rau muaj teeb meem pw tsaug zog. Muaj ntau yam ua rau muaj teeb meem no. Yog li ntawd, yog tias koj muaj teeb meem, nws yog ib qho tseem ceeb uas yuav tsum nrhiav qhov ua rau muaj teeb meem no.
- Txoj Kev Ua Neej: Haus dej haus uas muaj caffeine xws li kas fes thiab tshuaj yej thaum tsaus ntuj, haus luam yeeb, thiab haus cawv cuam tshuam ncaj qha rau kev pw tsaug zog. Txawm tias koj tsaug zog tom qab haus cawv los xij, nws cuam tshuam kev pw tsaug zog tob.
- Lwm yam mob: Cov mob xws li kab mob plawv, kab mob ntsws, kab mob raum, kab mob hlwb, tsis muaj vitamin thiab hlau txaus yuav ua rau muaj teeb meem pw tsaug zog. Piv txwv li, ib tug neeg uas muaj kab mob plawv yuav ua tsis taus pa thaum pw.
- Cov Tshuaj : Qee cov tshuaj uas peb noj tuaj yeem ua rau pw tsis tsaug zog lossis tsaug zog ntau dhau thaum nruab hnub ua ib qho kev phiv. Yog tias koj xav tias qhov no yog vim cov tshuaj uas koj noj, nco ntsoov nrog koj tus kws kho mob tham txog qhov ntawd .
- Hnub nyoog: Cov qauv pw tsaug zog hloov pauv thaum peb laus zuj zus. Cov neeg laus feem ntau pw tsaug zog tsis tob. Tsis tas li ntawd, yuav tsum sawv ntau zaus mus tso zis tuaj yeem cuam tshuam kev pw tsaug zog. Txawm hais tias cov menyuam mos pw tsaug zog li 16 teev hauv ib hnub, lawv tsis pib pw tsaug zog thoob plaws hmo ntuj kom txog thaum muaj hnub nyoog li 4 lub hlis.
Kuv yuav tsum mus ntsib kws kho mob thaum twg?
Yog koj tsis tsaug zog ib hnub lossis ob hnub ib ntus ces tsis muaj dab tsi yuav ntshai. Txawm li cas los xij, yog tias muaj ib qho hauv qab no uas cuam tshuam rau koj, nws yog ib qho tseem ceeb uas yuav tsum mus ntsib kws kho mob.
- Kev pw tsaug zog tsis txaus ua rau nws nyuaj rau koj ua koj tej haujlwm txhua hnub, ua haujlwm, thiab kawm ntawv.Yog tias muaj ib qho kev cuam tshuam.
- Yog koj tus khub hais tias koj tsis ua pa thaum pw tsaug zog thiab mam li sawv los ua pa tsis taus .
- Yog tias qhov teeb meem pw tsaug zog no tau tshwm sim rau ntau lub lis piam .
- Txawm tias koj ua tej yam yooj yim hauv tsev (piv txwv li, tsum tsis txhob saib koj lub xov tooj ua ntej yuav mus pw) los yeej tsis muaj qhov txawv.
- Yog tias koj ntxhov siab heev lossis ntxhov siab vim yog qhov teeb meem pw tsaug zog no.
Qhov tseem ceeb tshaj plaws yog, tsis txhob noj tshuaj pw tsaug zog ntawm lub tsev muag tshuaj koj tus kheej. Qhov ntawd tsuas yog yuav ua rau qhov teeb meem nyuaj dua xwb. Ib txwm nrhiav kev qhia ntawm tus kws kho mob uas tsim nyog.
Cov Lus Qhia Txog Kev Coj Mus Tsev
- Kev pw tsaug zog zoo tsis yog khoom kim heev, nws yog qhov tseem ceeb rau peb lub cev thiab lub hlwb kev noj qab haus huv.
- Tsis txhob tsis quav ntsej txog cov teeb meem pw tsaug zog uas pheej muaj tas li. Nws yuav yog ib qho mob uas xav tau kev kho mob.
- Qee zaum kev pw tsaug zog tuaj yeem yog ib qho cim qhia txog tus mob txaus ntshai hu ua 'Pw tsaug zog Apnea'. Yog tias koj tsis paub meej, nrhiav kev pab kho mob.
- Koj tuaj yeem txhim kho qhov zoo ntawm koj txoj kev pw tsaug zog los ntawm kev txwv kev siv kas fes, luam yeeb, cawv, thiab cov ntxaij vab tshaus (xov tooj/TV) ua ntej pw.
- Yog tias koj muaj teeb meem nrog koj txoj kev pw tsaug zog, tsis txhob txaj muag tham txog qhov no nrog koj tus kws 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