Cov tub ntxhais hluas, nej puas muaj teeb meem pw tsaug zog thaum hmo ntuj thiab? (Teeb meem pw tsaug zog uas tshwm sim ntau zaus) Cia peb tham txog qhov no!

Puas muaj tej lub sij hawm koj muaj teeb meem loj heev uas koj tsis tau pw tsaug zog thaum hmo ntuj? Txawm hais tias koj xav pw tsaug zog zoo los xij, muaj tej lub sij hawm uas koj tsuas pw tsis tsaug zog thaum koj kaw koj ob lub qhov muag xwb, puas yog? Qhov tseeb, qhov no yog ib qho uas ntau tus tub ntxhais hluas feem ntau ua. Txawm li cas los xij, qhov tsis tau pw tsaug zog no tsis yog ib qho zoo. Vim tias, yog tias koj tsis tau pw tsaug zog txaus, nws cuam tshuam rau kev ua hauj lwm hauv tsev kawm ntawv, kev ua si, thiab txhua yam. Tsis tas li ntawd xwb, koj kuj tseem tuaj yeem tsis zoo siab, tsuas yog chim siab, thiab qee zaum tu siab thiab ntxhov siab. Tsis tas li ntawd, koj puas paub tias cov tub ntxhais hluas uas tsav tsheb yam tsis tau pw tsaug zog txaus yuav muaj feem ntau raug xwm txheej? Yog li, cia peb tham me ntsis txog qhov kev pw tsaug zog no thiab cov teeb meem cuam tshuam nrog nws hnub no.

Vim li cas nej cov tub ntxhais hluas thiaj muaj teeb meem pw tsaug zog?

Hais yooj yim xwb, cov teeb meem pw tsaug zog no muaj feem cuam tshuam nrog kev hloov pauv hauv koj lub cev thaum koj laus zuj zus.

Feem ntau, ib tug tub hluas zoo li koj xav tau 8 txog 10 teev pw tsaug zog ib hnub. Tam sim no xav txog nws, yog tias koj sawv thaum 6 teev sawv ntxov mus kawm ntawv, koj yuav tsum mus pw thaum tsawg kawg yog 10 teev tsaus ntuj, puas yog? Tab sis qhov tseeb yog, feem ntau cov tub ntxhais hluas tsis tau pw tsaug zog thaum ntawd. Qhov laj thawj tseem ceeb rau qhov ntawd yog tias txoj kev uas koj lub hlwb ua haujlwm hloov me ntsis thaum koj muaj hnub nyoog.

Yog hais kom meej, koj lub cev lub moos pw tsaug zog sab hauv pib ua haujlwm me ntsis tom qab. Qhov ntawd txhais tau tias koj lub hlwb pib tsim cov tshuaj hormone melatonin , uas pab koj pw tsaug zog, thaum hmo ntuj, piv rau cov menyuam yaus thiab cov neeg laus. Cov melatonin no yog ib yam tshuaj ntuj uas tswj peb txoj kev pw tsaug zog thiab pab peb tsaug zog. Yog li, vim nws tsim tawm lig uas koj muaj teeb meem pw tsaug zog sai.

Qee zaum qhov kev ncua sij hawm ntawm lub voj voog pw tsaug zog-sawv ntxov no hnyav heev uas nws cuam tshuam rau kev ua haujlwm thaum nruab hnub. Thaum qhov no tshwm sim, peb hu nws tias "Kev Pw Tsaug Zog Qis" lossis, raws li qee tus hu nws, "kev mob noog hmo ntuj."

Qhov no tsis yog tib qho laj thawj uas ua rau koj tsaug zog tsis tau. Lwm yam yog lub teeb ci ntsa iab , tshwj xeeb tshaj yog lub teeb xiav uas los ntawm cov khoom siv hluav taws xob xws li xov tooj, ntsiav tshuaj, thiab khoos phis tawj. Lub teeb xiav no kuj ua rau qeeb tsim cov tshuaj hormone '(Melatonin)'. Tom qab ntawd nws yuav nyuaj dua rau kev tsaug zog. Xav txog, yog tias koj siv koj lub xov tooj ua ntej mus pw, cov lus mus rau koj lub hlwb tias "tsis tau tsaus ntuj, nyob twj ywm."

Kev pw tsis tsaug zog yog dab tsi?

Kev pw tsis tsaug zog yog ib qho teeb meem uas ntau tus neeg muaj - nws txhais tau tias tsis tuaj yeem pw tsaug zog lossis sawv thaum pw tsaug zog. Qhov no tuaj yeem tshwm sim rau ntau yam. Piv txwv li:

• Yog tias koj muaj mob nkeeg lossis muaj mob nkeeg (xav txog, mob khaub thuas)(Nws yuav ua rau lub qhov ntswg txhaws, mob taub hau, lossis lwm yam mob).
• Yog tias qhov chaw pw tsis zoo (chav sov dhau los yog txias dhau, kaj dhau, suab nrov dhau, thiab lwm yam).
• Yog koj xav tias koj ntxhov siab lossis ntxhov siab (xav txog kev ua haujlwm hauv tsev kawm ntawv, teeb meem nrog cov phooj ywg, teeb meem hauv tsev, thiab lwm yam).
• Cov teeb meem kev noj qab haus huv ntawm lub hlwb , piv txwv li, cov mob xws li kev nyuaj siab lossis kev ntxhov siab tom qab raug kev puas tsuaj loj (PTSD) .
• Muaj tej yam mob nkeeg.
• Qee cov tshuaj.
• Kev pw tsaug zog tsis zoo (piv txwv li, nyob hauv xov tooj lig hmo ntuj, pw tsaug zog ntau dhau thaum nruab hnub).

Nws yog ib txwm muaj ib lossis ob hnub ntawm kev pw tsis tsaug zog txhua lub sijhawm. Txawm li cas los xij, yog tias koj muaj hom kev pw tsis tsaug zog no rau ob peb hnub hauv ib lub lim tiam, rau ntau lub hlis ib zaug, koj yuav tsum tau tham nrog kws kho mob.

Cov tub ntxhais hluas tej zaum yuav muaj teeb meem pw tsaug zog dab tsi ntxiv?

Sib nrug los ntawm insomnia, muaj ntau lwm yam teeb meem pw tsaug zog .

`(Kev Mob Txav Mus Los Ntawm Tes Taw)` thiab `(Kev Mob Ceg Tsis So)`

Muaj ib txhia tub ntxhais hluas feem ntau lawv ob txhais ceg thiab caj npab co thiab tshee thaum lawv pw tsaug zog hmo ntuj. Peb hu qhov no ua '(Periodic Limb Movement Disorder)' . Lwm tus, tshwj xeeb tshaj yog thaum hmo ntuj, xav tias lawv tab tom txav lawv ob txhais ceg, thiab hnov ​​​​​​mob tingling, kub hnyiab, loog, lossis rub tsis xis nyob hauv lawv ob txhais ceg. Qhov no hu ua '( Restless Legs Syndrome )' . Ob qho mob no ua rau lawv tsis tsaug zog zoo thaum hmo ntuj, thiab lawv txoj kev pw tsaug zog raug cuam tshuam. Yog li ntawd lawv nkees heev thaum nruab hnub, chim siab, thiab muaj teeb meem tsom ntsoov. Ib txhia tub ntxhais hluas yuav muaj ob qho mob no ua ke.

`(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? Nws hu ua '(Obstructive Sleep Apnea)' . Tus neeg zoo li no pw tsaug zog ntau thaum hmo ntuj, ua pa nrov nrov, tig thiab tig hauv txaj, thiab hws. Vim tias lawv tsis tau pw tsaug zog txaus, lawv tsaug zog heev thaum nruab hnub, tuaj yeem tsaug zog hauv chav kawm, thiab feem ntau pw tsaug zog thaum nruab hnub.

Qhov no yog tshwm sim los ntawm ib yam dab tsi thaiv txoj kev ua pa (piv txwv li, cov tonsils loj lossis adenoids). Tsis tas li ntawd, cov neeg uas rog dhau yuav muaj tus mob no ntau dua. Yog tias qhov no tsis kho kom zoo, nws tuaj yeem ua rau kev kawm, kev mloog zoo, teeb meem kev coj cwj pwm, thiab txawm tias kab mob plawv , yog li nws tseem ceeb heev uas yuav tsum tau saib xyuas qhov no.

Kev npau suav phem

Muaj ntau tus tub ntxhais hluas uas muaj kev npau suav phem qee zaum, puas yog? Qhov no ua rau nws nyuaj rau sawv thaum hmo ntuj thiab rov qab pw tsaug zog. Cov laj thawj tseem ceeb rau qhov no tshwm sim ntau zaus yog kev ntxhov siab lossis kev ntxhov siab.Tsis tas li ntawd xwb, kev muaj mob, qee yam tshuaj, kev siv tshuaj yeeb lossis cawv, thiab kev pw tsis tsaug zog kuj tuaj yeem ua rau muaj kev npau suav phem.

Kev tsaug zog taug kev

Kev tsaug zog taug kev feem ntau pom muaj rau cov menyuam yaus, tab sis qee tus tub ntxhais hluas thiab cov neeg laus kuj ua li ntawd. Kev tsaug zog taug kev feem ntau tshwm sim thaum ib tus neeg mob, kub taub hau, tsis tau pw tsaug zog, lossis ntxhov siab.

Feem ntau kev taug kev thaum pw tsaug zog tsis yog teeb meem loj. Cov neeg uas taug kev thaum pw tsaug zog rov qab mus pw thiab tsis nco qab txog nws. Tsis txhob sim tsa ib tus neeg uas taug kev thaum pw tsaug zog tam sim ntawd , vim qhov ntawd yuav ua rau lawv ntshai. Maj mam coj lawv rov qab mus pw li sai tau.

Kev mob qaug dab peg

Qhov no yog ib qho mob tsis tshua muaj, tab sis cov tsos mob feem ntau pib thaum yau lossis thaum hluas. Cov neeg uas muaj tus kab mob narcolepsy xav tias tsaug zog heev thaum nruab hnub. Lawv yuav tsaug zog tam sim ntawd, yam tsis tau ceeb toom. Tej zaum lawv yuav tsis tswj tau lawv cov leeg nqaij, lossis lawv yuav muaj kev npau suav pom tseeb thaum pw tsaug zog lossis sawv. Lawv yuav tsis tsaug zog zoo thaum hmo ntuj, thiab lawv yuav sawv ntau zaus. Yog tias lawv tsaug zog tam sim ntawd thaum ua ib yam dab tsi, xws li tsav tsheb, tus kab mob narcolepsy tuaj yeem ua rau muaj kev phom sij.

Kuv yuav ua li cas thiaj pw tsaug zog zoo?

Yog tias koj tsis tuaj yeem pw tsaug zog zoo thaum hmo ntuj, tsis txhob txhawj. Koj tuaj yeem sim hloov koj tus cwj pwm pw tsaug zog me ntsis. Qhov tseem ceeb tshaj plaws yog kom muaj tus cwj pwm mus pw thiab sawv tib lub sijhawm txhua hnub . Yog tias koj paub tias koj yuav tsum sawv thaum sawv ntxov thaum twg, suav rov qab tsawg kawg 8 teev txij li lub sijhawm ntawd thiab teem sijhawm pw. Sim ua haujlwm nyob ib puag ncig cov sijhawm no ntau li ntau tau, suav nrog hnub so. Txawm tias koj ua tsis tau tam sim ntawd, maj mam siv rau nws.

Nov yog qee yam koj ua tau kom pw tsaug zog zoo dua:

• Khaws koj chav pw kom tsaus ntuj, txias me ntsis, thiab ntsiag to.
• Tsis txhob cia lub TV lossis lub tshuab ua si video hauv chav.
• Tsum ua haujlwm hauv tsev li ib teev ua ntej yuav mus pw thiab tua txhua yam screen xws li xov tooj, computer, thiab tablets. Muab koj lub xov tooj tso rau hauv qhov ntsiag to, thiab yog tias ua tau, tso nws sab nraum chav kom them.
• Ua ib yam dab tsi ua rau koj so ua ntej yuav mus pw. Piv txwv li, da dej sov so, nyeem ib phau ntawv, mloog ib zaj nkauj nplij siab, lossis xav .
• Tsis txhob haus cov khoom muaj caffeine (kas fes, tshuaj yej, qee yam dej haus, chocolate) thaum tav su thiab yav tsaus ntuj.
• Ua si txhua hnub (tab sis tsis txhob ze rau lub sijhawm pw).
• Yog koj nkees heev thaum nruab hnub, pw tsaug zog luv luv (tsawg dua ib teev) thaum ntxov. Yog koj pw ntev dhau thaum nruab hnub, nws yuav nyuaj rau pw tsaug zog thaum hmo ntuj.

Tej yam tseem ceeb tshaj plaws uas yuav tsum nco ntsoov (Cov Lus Coj Mus Tsev)

Zoo, yog li kuv vam tias qhov no yuav pab koj tau pw tsaug zog zoo hmo ntuj. Nco ntsoov, kev pw tsaug zog tseem ceeb heev rau peb lub cev thiab lub siab.

Yog tias koj pheej muaj teeb meem pw tsaug zog, sawv ntau zaus thaum hmo ntuj, ua pa nrov yuav luag txhua hnub, lossis txawm tias koj xav tias koj tau pw tsaug zog zoo thaum hmo ntuj tab sis koj nkees heev thaum nruab hnub, koj yuav tsum mus ntsib kws kho mob. Tej zaum yuav muaj ib qho ua rau koj tsis pom, thiab yog tias kho kom zoo, nws tuaj yeem daws qhov teeb meem.

Saib xyuas koj txoj kev pw tsaug zog, kev pw tsaug zog zoo yog qhov tseem ceeb rau lub neej noj qab haus huv!

Kev pw tsaug zog, teeb meem pw tsaug zog, kev pw tsaug zog ntawm cov tub ntxhais hluas, insomnia, pw tsaug zog apnea, kev tsis pw tsaug zog, cov lus qhia rau kev pw tsaug zog zoo