Kuv tsis paub pes tsawg zaus peb tau hais qhia kom peb tsaug zog txaus. Cov lus qhia no pib nrog menyuam yaus npaj mus kawm ntawv, ncaws pob ncaws pob npaj rau kev ua si loj, lossis cov neeg laus tawm tsam nrog lub neej kev nyuaj siab thiab teeb meem kev noj qab haus huv. Yog li, dab tsi yog lub ntsiab lus tseeb ntawm "pw txaus"? Txhawm rau txiav txim siab cov lus teb, peb yuav tsum xyuam xim rau ntau qhov kev hloov pauv thiab tseem xav txog cov yam ntxwv ntawm txoj kev ua neej uas haum rau koj lub neej. Nws tsis yooj yim sua kom tsaug zog yam tsis txiav txim ua ntej tias koj lub cev xav tau pw ntau npaum li cas.
Kauj ruam
Ntu 1 ntawm 3: Mloog Lub Cev
Kauj Ruam 1. Ua qhov kev sim pw tsaug zog yooj yim
Txoj kev no tsis siv sijhawm hmo ntuj kom pom cov txiaj ntsig.
- Lub sijhawm koj yuav tsum "tsaug zog ntau" rau ob peb hnub yog koj lub sijhawm los xeem qhov no. Koj yuav xav tau ob peb hmo ua ke kom tau txais txiaj ntsig zoo tshaj plaws.
- Thawj kauj ruam ntawm kev xeem yog mus pw ntawm lub sijhawm tsim nyog. Yog tias koj tab tom nrhiav sijhawm uas koj tuaj yeem tau pw ntau dua, tej zaum koj tuaj yeem ua rau hnub so lossis so ntawm kev ua haujlwm lossis tsev kawm ntawv. Txhawm rau ntsuas qhov no kom ua haujlwm, koj yuav tsum tsis txhob tsaug zog ntev dua li ib txwm vim tias koj yuav tsaug zog ntev dua tom qab hnub ntawd. Tau txais cov txiaj ntsig tau raug los ntawm qhov kev ntsuas no los ntawm kev ua raws lub sijhawm mus pw txhua hmo.
- Tom ntej no, tsis txhob tswb moos. Pw tsaug zog kom txog thaum koj sawv ntawm koj tus kheej. Yog tias koj zoo li tib neeg feem ntau, koj yuav tsum tau pw ntau hmo thawj, tej zaum txawm tias 16 teev lossis ntau dua. Qhov no yog vim koj nyob hauv qhov xwm txheej hu ua "pw nuj nqis".
- Yog tias koj muaj teeb meem pw tsaug zog hnyav, koj yuav tsum hais qhia nws ua ntej koj tuaj yeem tau txais cov txiaj ntsig zoo tshaj plaws los ntawm qhov kev xeem no. Yog tias koj tsis muaj nuj nqis pw ntau, ua mus ntxiv qhov kev xeem no.
- Tom qab thawj hmo ntawm kev tsaug zog ntev dua li ib txwm, txuas ntxiv hauv tib lub sijhawm pw, thiab tsis txhob tswb. Tom qab ob peb hnub, koj yuav sawv los ntawm tib lub sijhawm txhua hnub. Tam sim no, koj paub ntau npaum li cas pw tsaug zog koj lub cev xav tau txhua hnub.
- Yog tias koj tau pw txaus, koj yuav tsum nyob twj ywm tshiab thiab tuaj yeem ua cov haujlwm uas tsis muaj kev tsaug zog.
Kauj Ruam 2. Them koj cov nuj nqis luv luv
Cov nuj nqis pw tsaug zog tshwm sim thaum koj tsis tuaj yeem pw tsaug zog koj lub cev xav tau, thiab feem ntau cov nuj nqis no sib sau ua ke dhau sijhawm.
- Koj qiv ob peb feeb lossis teev txhua lub sijhawm koj rov qab tsaug zog. Qhov no tuaj yeem tshwm sim nyob rau lub sijhawm luv lossis tom qab ob peb hlis.
- Ua haujlwm dhau sijhawm, ua si, lossis kawm, tom qab sawv nrog lub tswb tswb vim tias koj yuav tsum sawv tiag yog "khoom siv" ntxiv rau koj cov nuj nqis pw tsaug zog.
- Them koj cov nuj nqis pw tsaug zog luv luv los ntawm kev ntxiv ib teev ntawm kev pw tsaug zog txhua hmo, thiab siv sijhawm los pw ntev lossis tsaug zog ntev txog thaum koj them rov qab qhov kev pw tsaug zog uas koj tau ua rau lub sijhawm luv.
- Qhov no txhais tau tias koj yuav tsum sau pes tsawg teev ntawm kev pw tsaug zog uas koj pov tseg, yog li, koj yuav tsum paub tias yuav tsum tau pw ntau npaum li cas.
Kauj Ruam 3. Siv sijhawm so rau lub sijhawm pw tsaug zog ntev
Cov nuj nqis pw tsaug zog mus sij hawm ntev yuav siv sijhawm ntau lub lis piam lossis ntev dua kom tau txais kev them nyiaj thiab rov qab mus rau koj lub sijhawm qub.
- Siv sijhawm so uas tsis muaj dab tsi ntawm koj lub sijhawm, tom qab ntawd mus pw tib lub sijhawm txhua hmo thiab pw ntev dua thaum sawv ntxov txog thaum koj sawv ntawm koj tus kheej.
- Tsis txhob yuam koj tus kheej kom pw ntau hnub so. Tsuas yog them koj cov nuj nqis pw tsaug zog thiab rov qab mus rau koj lub sijhawm pw ib txwm muaj.
- Thaum koj tau them koj cov nuj nqis tsaug zog thiab rov qab mus rau koj lub sijhawm pw ib txwm muaj, koj yuav mus txog qhov chaw uas koj tsis xav tau lub tswb tswb thaum sawv ntxov. Qhov no tuaj yeem ua tiav yog tias koj mus pw ntxov kom tau txais kev tsaug zog uas koj xav tau.
- Yog tias koj mus pw ntxov, tab sis koj tseem nkees thiab muaj teeb meem sawv ntxov, sim mus pw ntxov. Tsis yog txhua tus haum rau lub sijhawm pw zoo ib yam nkaus. Tej zaum koj yuav tsum tau pw me ntsis ntxiv. Yog tias pw tsaug zog nrawm tsis pab, sab laj nrog kws kho mob
- Yog tias koj tau sim them koj cov nuj nqis pw tsaug zog thiab tseem xav tias nkees thiab nkees thaum nruab hnub, tej zaum koj yuav muaj teeb meem kev noj qab haus huv lossis tshuaj noj uas yog qhov tshwm sim. Teem sijhawm nrog koj tus kws kho mob los tshuaj xyuas koj qhov kev qaug zog thiab qaug zog.
Kauj Ruam 4. Tsis txhob muaj teeb meem kev noj qab haus huv los ntawm kev tsaug zog uas koj xav tau
Nkag siab ntau ntxiv txog cov tsos mob cuam tshuam nrog kev tsaug zog pw yog ib txoj hauv kev zoo kom paub txog dab tsi tshwm sim thaum koj txo qhov kev tsaug zog uas koj lub cev xav tau.
- Kev tshawb fawb tshawb fawb los ntawm Tsev Kawm Qib Siab Chicago tau ua raws pab pawg pab dawb rau rau hnub thiab lawv tsuas tau tso cai pw li plaub teev nyob rau ib hnub.
- Tom qab rau hnub ntawm kev suav cov nuj nqis pw tsaug zog, cov neeg hauv txoj kev tshawb fawb tau nce ntshav siab, nce qib ntawm kev nyuaj siab hormone cortisol, uas yog ua los ntawm ib nrab ntawm cov tshuaj tiv thaiv kab mob siv tshuaj tiv thaiv khaub thuas, thiab tsim cov tsos mob ntxov ntawm kev tiv thaiv insulin, uas yog thawj kauj ruam hauv kev txhim kho hom ntshav qab zib hom 2. ob.
- Lwm cov tsos mob uas tshwm sim hauv cov neeg pw tsaug zog me me yog nyuaj mloog lus, nyuaj rau kev txiav txim siab, pom qhov muag tsis pom, tsav nyuaj, chim siab, qaug zog, thiab teeb meem nco.
- Cov kws tshawb fawb tseem tshuaj xyuas cov tsos mob uas tshwm sim hauv cov neeg uas nquag ua haujlwm ntev yam tsis tau pw txaus. Cov tsos mob no suav nrog kev rog, insulin tsis kam, mob stroke, nco tsis tau, thiab mob plawv.
Kauj Ruam 5. Txheeb xyuas cov xwm txheej uas hloov pauv qhov kev pw tsaug zog uas koj xav tau
Qee zaum, kev ntxhov siab thiab lub cev hloov pauv tuaj yeem ua rau xav tau pw tsaug zog.
- Kev xeeb tub yog ib qho piv txwv ntawm kev hloov pauv lub cev uas ua rau xav tau kev pw tsaug zog ntau, tsawg kawg hauv thawj peb lub hlis twg.
- Lwm qhov xwm txheej uas ua rau lub cev xav tau kev pw tsaug zog ntxiv yog mob, raug mob, siv lub cev hnyav, muaj lub siab xav nyuaj, thiab ua haujlwm nyuaj siab.
- Cia koj tus kheej tsaug zog luv lossis tsaug zog me ntsis ntxiv los hloov qhov kev ntxhov siab.
Kauj Ruam 6. Txheeb xyuas koj qhov kev xav tau pw tsaug zog raws hnub nyoog
Ntau qhov chaw tshaj lij tshaj tawm cov kab kos uas muab cov lus qhia rau kev xav pw tsaug zog tau tawg ua pawg hnub nyoog.
- Thaum peb laus zuj zus, qhov kev pw tsaug zog peb xav tau yuav txo. Kev pw tsaug zog ntau heev yog tus menyuam yug tshiab uas xav tau kev pw tsaug zog 11 txog 19 teev nyob rau ib hnub, nrog 14 txog 17 teev tau suav tias yog lub sijhawm pw tsaug zog. Cov neeg laus hnub nyoog 65 xyoos xav tau 5 txog 9 teev pw txhua hmo, nrog kev pw tsaug zog zoo li 7 txog 8 teev.
- Ib ntawm qhov chaw ntseeg siab tshaj yog National Sleep Foundation, uas muab cov lus qhia rau lub sijhawm pw tsaug zog pom zoo thiab muab faib ua pawg sib txawv hnub nyoog. Kab ntawv no suav nrog cov teev teev pom zoo, pes tsawg teev ntawm kev pw txaus, thiab lub sijhawm siv pw tsaug zog sab nraum cov teev teev teev tseg tau muab cais ua pawg “tsis pom zoo”.
- Paub tias txhua tus neeg muaj qhov tshwj xeeb thiab muaj lwm yam ntxiv uas ua rau nws poob rau hauv qeb "tsis pom zoo" yam tsis tau hu ua txawv txav. Piv txwv li, qee tus neeg yuav noj tshuaj uas muaj qhov ua rau tus neeg tsaug zog ntau dua li daim ntawv qhia.
Ntu 2 ntawm 3: Tswj Tus Cwj Pwm
Kauj Ruam 1. Kho koj tus kheej ib puag ncig
Ua rau thaj chaw uas koj pw zoo li nyob ntsiag to thiab nyob ntsiag to.
- Pib los ntawm kev tswj qhov kub thiab txias. Khaws chav sov kom sov thiab txias.
- Tsuas yog siv lub txaj pw thiab pw ua ke. Tsis txhob ua lwm yam dej num hauv txaj, xws li kawm, nyeem ntawv, ua yeeb yaj kiab, siv lwm yam khoom siv uas muaj ntxaij vab tshaus, thiab saib ib tag hmo qhia hauv TV.
- Xyuas kom koj chav nyob ntsiag to thiab tsaus ntuj thaum txog lub sijhawm pw. Koj yuav xav txiav txim siab siv lub qhov rooj kaw kom tsis txhob pom lub teeb, thiab pob ntseg lossis kiv cua los thaiv lub suab nrov.
- Xyuas kom lub txaj thiab tog hauv ncoo xis nyob thiab ua rau koj tsaug zog. Yog tias koj pw nrog ib tus neeg, xyuas kom koj lub txaj loj txaus rau ob tog kom xis nyob.
- Sim tsis txhob cia menyuam yaus thiab tsiaj nyob hauv tib lub txaj.
- Yog tias koj tab tom ua haujlwm thib ob lossis thib peb, ua raws tib cov lus qhia. Sim ua kom koj lub sijhawm pw tsaug zog thiab lub sijhawm sawv ntxov zoo ib yam.
Kauj Ruam 2. Ua tib zoo saib koj tus cwj pwm noj mov
Noj zaub mov kom zoo yuav ua rau koj lub cev ua haujlwm tau zoo dua hauv txhua qhov chaw suav nrog kev pw tsaug zog zoo, tab sis muaj qee yam tshwj xeeb uas koj tuaj yeem ua los txhim kho koj pw.
- Tsis txhob noj zaub mov hnyav thaum hmo ntuj thiab ua ntej yuav mus pw, thiab tsis txhob mus pw nrog lub plab rumbling.
- Txwv tsis pub haus dej ntau npaum li cas koj haus thaum hmo ntuj txhawm rau tiv thaiv kom sawv thaum tsaus ntuj mus rau chav dej.
- Txwv tsis pub haus caffeine txhua hnub thiab sim tsis txhob haus dej haus cawv muaj caffeinated thaum 2 teev tsaus ntuj txhua hnub.
- Txiav luam yeeb lossis tsis haus luam yeeb ua ntej mus pw. Nicotine ua raws li kev txhawb nqa thiab tuaj yeem ua rau nws pw tsaug zog nyuaj.
- Tsis txhob haus cawv ua ntej yuav mus pw. Thawj qhov lus teb rau kev haus cawv yog tsaug zog, tab sis tsis pub dhau ob peb teev, cawv hloov pauv thiab ua raws li qhov txhawb nqa, uas tuaj yeem ua rau nws tsaug zog nyuaj.
Kauj Ruam 3. Hloov koj cov dej num txhua hnub
Yam koj yuav tsum tau hloov yog txhua yam dej num, los ntawm kev tawm dag zog nruab hnub kom tau txais lub hnub tshav ntuj.
- Kev tawm dag zog raws li cov lus qhia pom zoo, suav nrog tsawg kawg 150 feeb ntawm aerobics txhua lub lim tiam. Khaws koj cov kev tawm dag zog yav tav su lossis yav tsaus ntuj. Tsis txhob qoj ib ce ua ntej mus pw.
- Muaj cov ntaub ntawv txaus qhia txog kev sib raug zoo ntawm kev tawm dag zog thiab pw kom txaus. Kev tshawb fawb qhia pom tias kev tawm dag zog aerobic txaus, xws li taug kev, tuaj yeem txo lub sijhawm xav tau kom tsaug zog, tshwj xeeb tshaj yog rau cov neeg pw tsaug zog, piv rau ib tus neeg uas tsis tawm dag zog txhua lub sijhawm.
- Ua kom zoo dua qhov raug tshav thaum nruab hnub. Tshav ntuj muab lub cev nrog cov vitamins tseem ceeb thiab pab tswj kev noj qab haus huv tsaug zog-sawv. Txwv kom tsis txhob muaj teeb pom kev ua ntej mus pw.
- Yog tias koj xav tau pw tsaug zog, tsis txhob mus pw ze koj lub sijhawm pw thiab sim txwv kev tsaug zog mus txog 20 txog 30 feeb.
Kauj Ruam 4. Tsim kom muaj kev so kom txaus ua ntej yuav mus pw
Qhov no suav nrog cov haujlwm uas coj koj lub siab tawm ntawm cov kev ntxhov siab thaum nruab hnub.
- Qee tus neeg nyiam nyeem, thaum lwm tus nyiam ua cov khoom siv tes ua xws li xaws lossis pleev xim. Xav txog kev da dej sov, thiab mloog cov nkauj so lossis suab nrov. Koj tuaj yeem ua dab tsi haum rau koj nyiam. Yog tias ua tau, sim txo lub teeb hauv koj lub sijhawm so.
- Tsim txoj hauv kev noj qab haus huv thaum nruab hnub kom tshem tawm cov kev ntxhov siab. So so thaum nruab hnub kom so, tham yam lom zem, thiab luag nrog phooj ywg. Los ntawm kev tswj hwm kev ntxhov siab thaum nruab hnub, koj tuaj yeem pab daws pawg ntawm yam uas koj yuav tsum txhawj xeeb txog thaum pw.
Kauj Ruam 5. Ua raws koj lub sijhawm
Mus pw tib lub sijhawm txhua hmo thiab sawv ntxov tib lub sijhawm txhua tag kis, suav nrog hnub so thiab hnub so.
- Txawm hais tias koj tsis hnov nkees lossis tsaug zog, sim ua raws koj lub sijhawm pw. Yog tias koj muaj teeb meem tsaug zog sai rau ob peb hmo, koj yuav tsum tau kho koj lub sijhawm pw txhua hnub.
- Qee cov lus qhia pom zoo kom tsis txhob mus pw kom txog thaum koj hnov tsaug zog lossis nkees, thaum lwm tus pom zoo kom ua raws koj lub sijhawm pw. Los ntawm kev tswj lub sijhawm pw thiab teem sijhawm, koj yuav hnov tsaug zog tom qab pw hauv txaj thiab so koj lub cev.
- Yog tias koj tsis tau pw hauv 15 feeb, sawv. Txoj kev ntawd, koj yuav tsis ntxiv qhov kev txhawj xeeb ntawm kev tsis tuaj yeem tsaug zog vim yog koj qhov kev ntxhov siab. Sawv thiab txav mus los lossis ua ib yam dab tsi so rau ob peb feeb, tom qab ntawd rov qab mus pw.
- Tsis txhob saib lub moos. So kom txaus, xav txog qhov zoo uas tau tshwm sim thaum nruab hnub lossis kev so kom txaus uas koj nyiam, thiab sim tsis txhob xav txog yuav ua li cas thiaj rov qab tsaug zog.
Ntu 3 ntawm 3: Tau Txais Kev Pab Kho Mob
Kauj Ruam 1. Tham nrog koj tus kws kho mob yog tias koj muaj teeb meem pw tsis tsaug zog
Muaj ntau yam kev kho mob lossis tshuaj ua rau cuam tshuam rau koj cov teeb meem pw tsaug zog.
- Kev kho mob feem ntau ua rau muaj teeb meem pw tsaug zog. Piv txwv ntawm cov teeb meem uas tus kws kho mob hlwb lossis kws kho mob hlwb xav tau los ntsuas suav nrog kev nyuaj siab, pw tsis tsaug zog, ADHD, kev puas siab puas ntsws bipolar, teeb meem pw tsaug zog tom qab, thiab teeb meem nrog npau suav phem lossis lwm yam teeb meem kev pw tsaug zog.
- Piv txwv ntawm lwm yam kev kho mob ntsig txog teeb meem pw tsaug zog yog pw tsaug zog tsaug zog, Alzheimer's tus kab mob, dementia, mob ntev, tsis muaj mob ceg, COPD thiab lwm yam teeb meem ua pa, ua xua, qaug dab peg, fibromyalgia, mob qaug zog, GERD, thiab ntau yam sclerosis.
- Qee qhov teeb meem pw tsaug zog yog tshwm sim los ntawm kev pw tsis tsaug zog. Piv txwv ntawm cov teeb meem no yog circadian atherosclerosis pw tsaug zog, DSPD (ncua sijhawm pw tsaug zog tsis txaus), narcolepsy, cataplexy, pw tsaug zog, tsis nco qab, teeb meem pw tsaug zog REM, thiab SWSD (ua haujlwm tsis txaus pw tsaug zog).
Kauj Ruam 2. Saib rau kev hloov pauv hauv koj tus qauv pw
Kev pw tsaug zog tsis zoo tuaj yeem tshwm sim los ntawm ntau qhov teeb meem, xws li teeb meem kev noj qab haus huv, teeb meem kev mob hlwb, thiab pw tsis tsaug zog.
- Cov tsos mob ntawm kev pw tsaug zog tsis txaus suav nrog kev tsaug zog thaum nruab hnub ntau dhau, nkees nkees, ua tsis taus pa lossis muaj zog ntxiv thaum pw tsaug zog, nyuaj pw tsaug zog thaum nkees thiab pw tsaug zog, thiab kev pw tsaug zog txawv txav xws li tsis nco qab lossis pw tsaug zog.
- Lub sijhawm ntawm cov tsos mob cuam tshuam nrog txhua qhov xwm txheej uas tuaj yeem cuam tshuam kev pw tsaug zog tsis tuaj yeem piav qhia hauv kab lus no.
- Tham nrog koj tus kws kho mob kom pom cov tsos mob sai li sai tau. Kev ncua kev sib tham pw tsaug zog tsis zoo rau kev noj qab haus huv. Tus kws kho mob yuav pab teb tag nrho koj cov lus nug thiab tseem yuav muab kev kho kom tsim nyog raws li qhov ua rau muaj teeb meem pw tsaug zog.
Kauj Ruam 3. Tshuaj xyuas koj cov tshuaj
Ntau yam tshuaj tuaj yeem ua rau tsaug zog ntau dhau thiab qaug zog lossis nyuaj rau pw txaus.
- Tsis txhob kho koj tus kheej noj tshuaj. Yog tias koj xav tias koj cov tshuaj cuam tshuam rau koj cov teeb meem pw tsaug zog, nrog koj tus kws kho mob tham. Feem ntau, qhov tshuaj ntawm cov tshuaj tuaj yeem hloov kho, lossis tus kws kho mob kuj tseem tuaj yeem sau tshuaj ntxiv rau qhov chaw ntawm cov tshuaj ua rau muaj teeb meem.
- Pua pua ntawm cov tshuaj teev npe tsaug zog ntau dhau ua rau muaj kev phiv. Cov npe tshuaj tseem ntev dhau los sau rau ntawm no. Txhua yam los ntawm tshuaj antihistamines mus rau tshuaj ntshav siab mus rau cov tshuaj kho mob tuaj yeem ua teeb meem nrog kev tsaug zog. Tham nrog koj tus kws kho mob lossis kws muag tshuaj yog tias koj xav tias ib yam ntawm cov tshuaj uas koj noj tau cuam tshuam nrog koj lub sijhawm pw.
- Cov tshuaj kuj tseem tuaj yeem ua rau koj tsaug zog. Txawm hais tias cov npe tshuaj tseem ntev, nws tseem luv dua cov npe tshuaj uas ua rau tsaug zog. Tseem, ntau yam tshuaj tuaj yeem cuam tshuam nrog koj pw tsaug zog zoo. Tham nrog koj tus kws kho mob yog tias koj xav tias cov tshuaj uas koj tab tom noj yog ua rau koj tsaug zog zoo.
Kauj Ruam 4. Noj tshuaj tsaug zog
Yog tias koj tseem muaj teeb meem ua kom tsaug zog, tej zaum yuav muaj laj thawj tom qab nws, xws li kev nyuaj siab, lossis tej zaum koj tsuas yog xav tau rov tsim kom muaj kev pw tsaug zog zoo.
- Ntau cov tshuaj tsaug zog uas tuaj yeem pab koj tsaug zog sai dua muaj nyob ntawm txhua lub tsev muag tshuaj. Txhua yam tshuaj tsaug zog muaj nyob yam tsis muaj ntawv yuav tshuaj yog siv rau lub sijhawm luv.
- Yog tias koj cov teeb meem pw tsaug zog tsis ploj mus, nrog koj tus kws kho mob tham txog cov tshuaj noj uas yuav pab tau.
