Koj puas feem ntau pom koj tus kheej pw tsaug zog thaum hmo ntuj, tsis tuaj yeem tsaug zog? Txawm tias thaum koj xav pw tsaug zog, koj puas pom koj tus kheej ntsia lub qab nthab ntau teev? Koj yeej tsis yog tib tug xwb - qhov no yog ib qho teeb meem uas ntau tus tub ntxhais hluas feem ntau ntsib. Txawm li cas los xij, kev tsis tsaug zog tsis yog ntau tshaj li qhov tsis yooj yim xwb. Thaum koj tsis tau so txaus, nws cuam tshuam rau koj txoj kev kawm hauv tsev kawm ntawv, kev ua si nawv, thiab kev txhawb zog tag nrho. Qhov phem dua, nws tuaj yeem ua rau koj xav tsis zoo, ntxhov siab, lossis nyuaj siab. Koj puas paub tias cov tub ntxhais hluas uas tsis tau pw tsaug zog kuj muaj feem yuav raug xwm txheej ntau dua, suav nrog thaum tsav tsheb? Cia peb tham txog vim li cas qhov no tshwm sim thiab koj tuaj yeem ua dab tsi kom tau so zoo dua.
Vim li cas nws thiaj nyuaj rau cov tub ntxhais hluas pw tsaug zog?
Hais yooj yim xwb, cov teeb meem pw tsaug zog no feem ntau txuas nrog rau cov kev hloov pauv ntuj tsim uas koj lub cev tab tom dhau los .
Thaum koj tseem hluas, feem ntau koj yuav tsum tau pw tsaug zog 8 txog 10 teev txhua hmo. Yog tias koj yuav tsum sawv thaum 6:00 AM mus kawm ntawv, koj yuav tsum tau pw tsaug zog thaum 10:00 PM. Txawm li cas los xij, rau ntau tus tub ntxhais hluas, kev pw tsaug zog thaum ntawd zoo li tsis yooj yim sua. Ib qho laj thawj tseem ceeb yog vim koj lub hlwb cov tshuaj hloov pauv.
Koj lub cev lub moos pw tsaug zog sab hauv yuav hloov pauv thaum lub sijhawm hluas. Koj lub hlwb tsim cov 'melatonin' ( Melatonin ) tsawg dua - cov tshuaj hormones uas qhia rau koj lub cev tias nws yog lub sijhawm so - kom txog thaum lig dua hmo ntuj piv rau cov menyuam yaus lossis cov neeg laus. Vim tias cov tshuaj hormones no pib ua haujlwm lig, koj xav tias koj tsaug zog ntau dua thaum yav tsaus ntuj thiab pom tias nws nyuaj dua rau pw tsaug zog ntxov.
Qee zaum, qhov kev ncua sij hawm ntawm lub voj voog pw tsaug zog-sawv no tseem ceeb heev uas nws cuam tshuam koj lub neej txhua hnub. Peb hu qhov no (Ncua Sij Hawm Pw Tsaug Zog) , feem ntau hu ua 'night owl syndrome.'
Qhov no tsis yog tib qho ua rau muaj qhov teeb meem no xwb. Lub teeb ci ntsa iab , tshwj xeeb tshaj yog lub teeb xiav (lub teeb xiav) uas lub xov tooj, ntsiav tshuaj, thiab khoos phis tawj tso tawm, ua rau melatonin tsis ua haujlwm zoo. Thaum koj siv koj lub xov tooj ua ntej yuav mus pw, koj tab tom qhia rau koj lub hlwb tias, "Tsis tau txog hmo ntuj - ceev faj!"
Insomnia (Pw tsis tsaug zog) yog dab tsi?
Ib qho teeb meem uas feem ntau tshwm sim yog (Insomnia) , uas yog hais txog kev nyuaj siab pw tsaug zog lossis pw tsaug zog thoob plaws hmo ntuj. Qhov no tuaj yeem tshwm sim los ntawm ntau yam, xws li:
- Kev tsis xis nyob ntawm lub cev (piv txwv li, mob khaub thuas , ntswg txhaws, mob taub hau, lossis lwm yam mob lub cev).
- Ib qho chaw pw tsaug zog tsis xis nyob (piv txwv li, chav tsev kub dhau, txias dhau, kaj dhau, lossis nrov dhau).
- Kev ntxhov siab lossis kev ntxhov siab (txhawj txog tsev kawm ntawv, phooj ywg, lossis teeb meem hauv tsev neeg).
- Cov teeb meem kev noj qab haus huv ntawm lub hlwb , xws li kev nyuaj siab (Depression) lossis Kev Nyuaj Siab Tom Qab Muaj Kev Poob Siab (PTSD) .
- Tej yam mob.
- Cov kev mob tshwm sim ntawm cov tshuaj.
- Kev pw tsaug zog tsis zoo (piv txwv li, siv sijhawm saib koj lub xov tooj lig hmo lossis pw tsaug zog ntau dhau thaum nruab hnub).
Kev pw tsaug zog tsis taus ib ntus yog ib qho ib txwm muaj. Txawm li cas los xij, yog tias koj tau muaj teeb meem pw tsaug zog tsis taus ob peb hmos hauv ib lub lim tiam tau ntau lub hlis, nws yog lub sijhawm los sab laj nrog kws kho mob.
Cov tub ntxhais hluas yuav ntsib teeb meem pw tsaug zog dab tsi ntxiv?
Dhau ntawm (Insomnia), muaj lwm yam teeb meem pw tsaug zog uas yuav tsum paub txog.
(Kev Mob Txav Tes Ntawm Tes Mus Los Ib Txwm) thiab (Kev Mob Ceg Tsis So)
Muaj ib txhia tub ntxhais hluas uas muaj kev co lossis ncaws lawv ob txhais ceg thiab caj npab thaum pw tsaug zog, hu ua (Periodic Limb Movement Disorder). Lwm tus yuav xav txav lawv ob txhais ceg, feem ntau nrog rau qhov mob tingling, kev nkag, lossis kub hnyiab, hu ua ( Restless Legs Syndrome ) . Ob qho tib si mob no tiv thaiv kev pw tsaug zog tob, ua rau qaug zog thaum nruab hnub, chim siab, thiab nyuaj rau tsom ntsoov.
(Kev Ua Pa Pw Tsaug Zog Tsis Taus)
Koj puas paub tias muaj ib txhia neeg tsis ua pa ib pliag thaum lawv pw tsaug zog? Qhov no hu ua (Obstructive Sleep Apnea) . Cov cim qhia suav nrog kev pw tsaug zog hnyav, ua pa tsis taus pa, tig thiab tig rov qab, thiab hws hmo ntuj. Vim yog kev pw tsaug zog tsis sib xws, cov neeg no feem ntau xav tias qaug zog thaum nruab hnub thiab tej zaum yuav tsaug zog hauv chav kawm. Qhov no feem ntau yog los ntawm kev thaiv txoj hlab pa, xws li cov tonsils loj lossis adenoids, lossis feem ntau tshwm sim rau cov neeg uas rog dhau. Yog tias tsis kho, nws tuaj yeem ua rau muaj teeb meem kev kawm, teeb meem kev coj cwj pwm, thiab txawm tias muaj kev txhawj xeeb txog kev noj qab haus huv ntawm lub plawv .
(Kev Npau Suav)
Muaj ntau tus tub ntxhais hluas uas muaj kev npau suav phem qee zaum. Yog tias lawv ua ntau zaus, lawv feem ntau cuam tshuam nrog kev ntxhov siab lossis kev ntxhov siab . Lwm yam ua rau muaj xws li kev mob nkeeg, qee yam tshuaj, kev siv tshuaj yeeb dej cawv, lossis kev tsis tsaug zog ntev.
(Kev pw tsaug zog taug kev)
Txawm hais tias feem ntau cuam tshuam nrog thaum yau, qee cov tub ntxhais hluas thiab cov neeg laus muaj kev pw tsaug zog taug kev. Nws feem ntau yog tshwm sim los ntawm kev qaug zog, mob (kub taub hau), kev ntxhov siab, lossis tsis tsaug zog.
Kev tsaug zog taug kev feem ntau tsis yog qhov xwm txheej ceev heev. Yog tias koj pom ib tug neeg tsaug zog taug kev, tsis txhob tsa lawv sawv tam sim ntawd , vim nws yuav ua rau lawv ntshai lossis tsis paub yuav ua li cas. Maj mam coj lawv rov qab mus pw.
(Narcolepsy)
Qhov no yog ib qho mob tsis tshua muaj uas feem ntau pib thaum yau lossis thaum hluas. Cov neeg uas muaj (Narcolepsy) yuav tsaug zog ntau dhau thaum nruab hnub thiab tej zaum yuav tsaug zog sai sai yam tsis tau ceeb toom ua ntej. Lawv kuj tseem yuav muaj cov leeg nqaij tsis muaj zog lossis pom kev zoo li npau suav thaum pw tsaug zog lossis sawv. Vim tias nws tuaj yeem ua rau muaj kev phom sij - tshwj xeeb tshaj yog thaum tsav tsheb - nws yog ib qho tseem ceeb uas yuav tsum nrhiav kev kuaj mob yog tias koj xav tias muaj tus mob no.
Ua li cas koj thiaj pw tsaug zog zoo dua?
Yog tias koj tsis tsaug zog zoo, tsis txhob ntshai. Koj tuaj yeem txhim kho koj txoj kev pw tsaug zog kom huv. Kauj ruam tseem ceeb tshaj plaws yog ua raws li lub sijhawm pw tsaug zog thiab sawv txhua hnub . Thaum koj paub tias koj yuav tsum sawv thaum twg, suav rov qab 8 teev los teem koj lub sijhawm pw - thiab sim ua qhov no rau hnub so thiab. Nws siv sijhawm, tab sis xyaum ua ntxiv.
Nov yog cov lus qhia ntxiv rau kev pw tsaug zog zoo dua:
- Khaws koj chav pw kom tsaus ntuj, txias, thiab ntsiag to.
- Tsis txhob khaws TV lossis cov khoom ua si hauv koj chav.
- Tua tag nrho cov ntxaij vab tshaus—xov tooj, khoos phis tawj, thiab ntsiav tshuaj—tsawg kawg yog ib teev ua ntej yuav mus pw. Qhov zoo tshaj plaws, khaws koj lub xov tooj sab nraum chav lossis them nws kom deb ntawm koj lub txaj.
- Ua ib txoj kev so kom txaus ua ntej pw tsaug zog. Sim da dej sov so, nyeem ntawv, mloog nkauj so kom txaus, lossis xyaum ua kev xav .
- Tsis txhob haus cov dej haus uas muaj caffeine (kas fes, tshuaj yej, dej qab zib, chocolate) thaum yav tsaus ntuj.
- Ua si nawv tsis tu ncua (tab sis tsis txhob ua si hnyav ua ntej pw).
- Yog koj xav tias koj qaug zog thaum nruab hnub, txwv tsis pub pw tsaug zog tsawg dua ib teev thiab pw ua ntej hnub. Kev pw tsaug zog ntev thaum tav su ua rau koj tsaug zog tsis taus hmo ntuj.
Cov Lus Qhia Txog Kev Coj Mus Tsev
Peb vam tias cov lus qhia no yuav pab koj tau so kom txaus. Nco ntsoov tias, kev pw tsaug zog yog qhov tseem ceeb rau koj lub cev thiab koj lub siab.
Yog tias koj tseem muaj teeb meem pw tsaug zog, sawv ntau zaus, pw tsaug zog ntau, lossis qaug zog txawm tias koj pw tsaug zog lawm los xij, thov nrog koj tus kws kho mob tham. Tej zaum yuav muaj ib qho ua rau koj mob uas kho tau zoo, uas yuav pab kom koj rov qab mus ua neej noj qab nyob zoo.
Saib xyuas koj txoj kev pw tsaug zog - kev so kom txaus yog qhov tseem ceeb rau lub neej noj qab haus huv!
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