Yawning qee zaum ntaus thaum koj nyob hauv chav kawm thiab mloog cov lus qhuab qhia. Lossis, tej zaum koj tau tsaug zog ntawm koj lub rooj thaum koj tus thawj coj tsis ua tib zoo mloog. Yawning thiab pw tsaug zog nruab hnub yog cov teeb meem tshwm sim, thiab xav kom pw tsaug zog yuav luag nyuaj rau tiv. Tab sis mus pw ntawm lub sijhawm tsis raug tuaj yeem ua rau muaj kev phom sij loj, xws li cov qhab nia tsis zoo ntawm qhov kev xeem lossis kev cem hnyav los ntawm koj tus thawj coj, thiab tsuas yog tsis tsim nyog txaus siab rau pw tsis tsim nyog.
Kauj ruam
Txoj Kev 1 ntawm 4: Hloov Pauv Tus Cwj Pwm
Kauj Ruam 1. Muaj sij hawm pw tsaug zog tas li
Tsim lub sijhawm pw tsaug zog uas xav kom koj sawv thiab mus pw tib lub sijhawm txhua hnub, txawm tias hnub so lossis hnub so. Txhua tus neeg xav tau kev pw tsaug zog sib txawv, tab sis qhov nruab nrab, koj yuav tsum pw nruab nrab ntawm xya thiab cuaj teev kom ua haujlwm zoo thaum sawv ntxov.
- Muaj cov neeg uas xav tias ib teev ntawm kev pw tsaug zog yuav tsis cuam tshuam rau lawv kev ua haujlwm txhua hnub lossis tias lawv tuaj yeem ua rau qhov tsis muaj nws nyob rau hnub so lossis hnub so. Txawm li cas los xij, ib qho kev hloov pauv lossis hloov pauv mus rau koj lub sijhawm pw tsaug zog ib txwm yuav tsuas muaj kev cuam tshuam tsis zoo rau koj tus cwj pwm kev pw tsaug zog thiab ua rau koj yawn ntau heev thaum koj sawv.
- Lub tswv yim uas lub cev tuaj yeem hloov kho sai rau ntau lub sijhawm pw tsaug zog tsuas yog cov lus dab neeg. Thaum cov neeg feem ntau tuaj yeem rov pib dua lawv lub moos lom, qhov no tsuas tuaj yeem ua tiav nrog cov lus qhia ua ntej, thiab txawm li ntawd los, tsuas yog ib txog rau ob teev nkaus xwb. Lub cev sab hauv siv sijhawm ntau dua li ib lub lim tiam los kho yog tias koj tab tom taug kev mus rau qhov chaw uas muaj lub sijhawm sib txawv heev lossis hloov pauv hmo ntuj.
- Kev tsaug zog ntxiv thaum hmo ntuj tsis tuaj yeem pab koj qaug zog thaum nruab hnub. Tus nqi pw tsaug zog uas koj tau txais txhua hmo yog qhov tseem ceeb, tab sis kev pw zoo yog qhov tseem ceeb dua. Koj tuaj yeem pw yim lossis cuaj teev thaum hmo ntuj thiab tsis hnov qab yog tias koj tsis tau pw zoo.
Kauj Ruam 2. Kaw tag nrho cov khoom siv hluav taws xob thiab lwm yam kev cuam tshuam ob peb teev ua ntej mus pw
Tua TV, xov tooj ntawm tes, iPad, thiab khoos phis tawj, lossis tshem tawm txhua yam khoom siv hluav taws xob los ntawm chav pw tag nrho. Hom hluav taws xob tso tawm los ntawm cov ntxaij vab tshaus tuaj yeem txhawb lub paj hlwb, txhawb kev tsim cov melatonin (uas pab pw tsaug zog), thiab cuam tshuam lub cev hauv lub moos.
Lwm qhov kev xaiv yog teem sijhawm khoos phis tawj kom kaw nws tus kheej. Qhov no yuav kaw koj lub khoos phis tawm thiab tiv thaiv koj los ntawm kev ua haujlwm yav tsaus ntuj lossis ze rau thaum mus pw. Muaj kev pw tsaug zog ntawm PCs thiab Macs uas koj tuaj yeem pab tau. Ib yam nkaus, yog tias koj xav kom koj lub khoos phis tawj npaj siv rau yav sawv ntxov tom ntej, koj tseem tuaj yeem teem sijhawm pib lub computer pib
Kauj Ruam 3. Teem lub tswb ceeb toom rau koj txog kev mus pw
Yog tias koj zoo li poob rau kev ua si hmo ntuj lossis tham, thiab tsis nco qab ua lub sijhawm pw, koj tuaj yeem teeb tsa lub tswb ntawm koj lub xov tooj lossis khoos phis tawj kom ceeb toom koj tias koj muaj 1 teev lossis 30 feeb mus.
Yog tias koj xav tua txhua yam khoom siv hluav taws xob ob peb teev ua ntej mus pw, koj tuaj yeem siv lub tswb ntawm koj lub moos lossis muaj ib tus neeg hauv tsev ceeb toom koj kom mus pw ib teev ua ntej koj lub sijhawm
Kauj Ruam 4. Ua kom muaj kev so kom txaus ua ntej yuav mus pw
Koj tuaj yeem da dej sov, nyeem phau ntawv zoo, lossis tham nrog koj tus khub. Kev ua kom nyob ntsiag to yuav pab ua rau lub paj hlwb pib so thiab tsis ua haujlwm.
Yog tias koj tsis tuaj yeem tsaug zog, tsis txhob cia li pw thiab ntsia ntawm lub qab nthab. Hloov chaw, koom nrog hauv cov dej num kom so thiab so koj lub siab tawm ntawm qhov tseeb tias koj muaj teeb meem pw tsaug zog. Kev ua kom nyob ntsiag to tuaj yeem pab tau
Kauj Ruam 5. Ua kom koj chav tsaus, txias, thiab nyob ntsiag to
Siv cov ntaub los yog ntaub hnyav los thaiv lub teeb ntawm lub qhov rais. Npog tag nrho cov ntxaij vab tshaus hluav taws xob, xws li TV lossis khoos phis tawj, txhawm rau tiv thaiv kom tsis txhob ci ci hauv chav. Koj tseem tuaj yeem siv daim npog ntsej muag kom npog koj lub qhov muag thiab tsim qhov tsaus ntuj uas yuav pab koj pw tsaug zog.
Yog tias koj muaj teeb meem pw tsaug zog vim lub suab nrov sab nraum lub qhov rais lossis koj tus khub snoring, txiav txim siab yuav lub pob ntseg zoo lossis lub tshuab suab nrov dawb
Kauj Ruam 6. Sim sawv nrog lub hnub
Koj tseem tuaj yeem teeb tsa lub tswb kom lub teeb ci nkag mus rau hauv chav thaum sawv ntxov tib lub sijhawm txhua hnub. Tshav ntuj pab kho lub cev lub moos sab hauv.
Cov kws tshaj lij pw tsaug zog pom zoo ib teev ntawm kev tshav ntuj rau cov neeg uas muaj teeb meem pw tsaug zog
Kauj Ruam 7. Tsis txhob mus pw tom qab 3 teev tsaus ntuj
Lub sijhawm zoo tshaj plaws rau pw tsaug zog feem ntau yog nruab nrab ntawm ib hnub, ua ntej 3 teev sawv ntxov. Taug kev ua ntej 3 teev tsaus ntuj yuav tsis cuam tshuam rau koj kev pw hmo ntuj.
Nap yog luv heev, nruab nrab ntawm 10 thiab 30 feeb. Qhov no yog txhawm rau tiv thaiv inertia, uas yog qhov xwm txheej thaum koj xav tias tsis muaj zog thiab tsis meej pem tom qab pw tsaug zog ntev dua 30 feeb
Kauj Ruam 8. Muaj phau ntawv sau pw
Cov ntawv sau pw lossis ntawv sau npe tuaj yeem muaj txiaj ntsig zoo los pab txheeb xyuas tus cwj pwm uas yuav ua rau nws pw tsis tsaug zog. Koj tseem tuaj yeem paub yog tias muaj cov tsos mob ntawm kev pw tsaug zog tsis zoo. Sau hauv koj phau ntawv sau nrog sau tseg txog:
- Lub sijhawm twg koj tsaug zog thiab sawv.
- Tag nrho cov teev thiab pw tsaug zog zoo.
- Koj siv sijhawm ntev npaum li cas thiab koj ua dab tsi. Piv txwv li, “dag nrog qhov muag kaw”, “suav yaj”, “nyeem phau ntawv”.
- Hom thiab ntau npaum li cas cov zaub mov thiab dej haus uas koj haus ua ntej yuav mus pw.
- Koj txoj kev xav thiab kev xav ua ntej yuav mus pw, xws li "zoo siab", "nyuab siab", "txhawj xeeb".
- Cov tshuaj uas koj noj, xws li cov tshuaj tsaug zog, suav nrog koob tshuaj thiab sijhawm koj noj.
- Saib rau txhua qhov tshwm sim uas pib rov ua lawv tus kheej hauv koj phau ntawv sau pw tsaug zog, thiab saib seb puas muaj txoj hauv kev los tiv thaiv lossis txwv lawv. Piv txwv li, tej zaum koj feem ntau tsis tau pw zoo hmo nyob rau hnub Friday tom qab haus ob martinis. Sim tsis txhob haus txhua hnub Friday tom ntej thiab pom tias koj tsaug zog zoo dua.
Kauj Ruam 9. Noj tshuaj tsaug zog nkaus xwb thaum xav tau
Cov tshuaj tsaug zog tau noj rau lub sijhawm luv thiab raws li koj tus kws kho mob qhia yuav pab koj tsaug zog. Txawm li cas los xij, cov tshuaj tsaug zog tsuas yog siv tau ib ntus xwb. Qhov tseeb, cov tshuaj tsaug zog feem ntau ua rau tsis tsaug zog thiab lwm yam teeb meem pw tsaug zog hauv lub sijhawm ntev.
- Siv cov tshuaj tsaug zog nkaus xwb raws li xav tau rau cov xwm txheej luv luv, xws li thaum koj tab tom taug kev mus rau ntau lub sijhawm sib txawv lossis thaum rov zoo los ntawm kev kho mob.
- Siv tshuaj tsaug zog nkaus xwb raws li xav tau, tsis yog txhua hnub, tseem yuav tiv thaiv kev quav yeeb tshuaj kom pab koj tsaug zog txhua hmo.
Kauj Ruam 10. Ceev faj txog cov tshuaj tom khw uas yuav ua rau muaj teeb meem pw tsaug zog thiab pw tsis tsaug zog
Muaj qee cov tshuaj uas muaj cov kev mob tshwm sim uas tuaj yeem cuam tshuam tsis zoo rau koj cov qauv kev pw tsaug zog thiab koj lub zog tshiab thaum nruab hnub. Cov tshuaj uas tuaj yeem cuam tshuam nrog kev pw tsaug zog suav nrog:
- Nasal decongestants.
- Tshuaj aspirin thiab lwm yam tshuaj kho mob taub hau.
- Cov tshuaj tua kab mob uas muaj caffeine.
- Tshuaj txias thiab ua xua uas muaj cov tshuaj antihistamines.
- Yog tias koj noj ib yam ntawm cov tshuaj no, sim txo qhov koob tshuaj. Lossis, nrhiav lwm txoj hauv kev los daws qhov teeb meem yog li koj tuaj yeem tso tseg kev siv tshuaj.
Txoj Kev 2 ntawm 4: Hloov Koj Cov Khoom Noj thiab Ua Si
Kauj Ruam 1. Zam cov khoom noj uas muaj tryptophan thaum nruab hnub
Tryptophan yog ib txwm muaj tshwm sim amino acid uas lub hlwb hloov mus rau hauv serotonin. Serotonin yog tshuaj lom neeg uas pab pw tsaug zog. Yog li, zam cov zaub mov uas muaj tryptophan tuaj yeem pab koj nyob tshiab thaum nruab hnub. Ntawm cov zaub mov uas muaj tryptophan yog:
- Cov khoom siv mis nyuj
- Txiv tsawb
- Qaib ntxhw
- Yoghurt
- Nplej Cracker
- Txiv laum huab xeeb
Kauj Ruam 2. Tsis txhob haus caffeine plaub mus rau rau teev ua ntej yuav mus pw
Kwv yees li ib nrab ntawm cov caffeine koj haus thaum 7 teev tsaus ntuj tseem nyob hauv koj lub cev thaum 11 teev tsaus ntuj Caffeine yog ib yam tshuaj muaj nyob hauv kas fes, qhob noom xim kasfes, dej qab zib, tsis yog tshuaj ntsuab tshuaj ntsuab, tshuaj noj, thiab qee yam tshuaj kho mob. Txwv tsis pub haus kas fes li ob peb teev ua ntej yuav mus pw, lossis sim tsis txhob haus kas fes kiag li.
Dej cawv tseem tiv thaiv kev tsaug zog thiab REM pw tsaug zog. Koj tsuas yog nyob rau theem qis pw tsaug zog yog li nws yuav yooj yim kom sawv thiab muaj teeb meem tsaug zog dua. Tsis txhob haus cawv 1-2 teev ua ntej mus pw kom ntseeg tau tias koj tau pw tsaug zog zoo
Kauj Ruam 3. Muaj cov khoom noj txom ncauj me ntsis ob peb teev ua ntej koj mus pw
Noj pluas mov loj ua ntej yuav tuaj yeem ua rau plab zom mov uas yuav cuam tshuam lub sijhawm. Xaiv cov khoom noj txom ncauj me me, xws li txiv hmab txiv ntoo, txhawm rau tiv thaiv lub plab thaum hmo ntuj.
Kauj Ruam 4. Tsis txhob haus 90 feeb ua ntej mus pw
Kev haus ntau dhau ua ntej yuav tuaj yeem ua rau koj sawv los ua pee. Koj lub cev xav tau 90 feeb los ua cov kua dej uas koj haus, yog li tsis txhob haus ib khob dej loj ua ntej yuav pw kom koj tsis txhob tsaug zog nrog lub zais zis.
Kauj Ruam 5. Ua siab ntev rau kev tawm dag zog, yam tsawg 20 txog 30 feeb hauv ib hnub
Kev tawm dag zog txhua hnub tau pom los pab pw tsaug zog. Txawm li cas los xij, qoj ib ce dhau mus pw tuaj yeem cuam tshuam nrog koj lub sijhawm pw. Sim qoj ib ce li tsib mus rau rau teev ua ntej yuav mus pw.
Txoj Kev 3 ntawm 4: Hais Txog Qhov Teeb Meem Tshwj Xeeb
Kauj Ruam 1. Xav txog cov teeb meem ib puag ncig uas yuav ua rau koj tsaug zog
Kev hloov pauv hauv koj lub neej lossis ib puag ncig koj tsaug zog tuaj yeem ua rau muaj teeb meem pw tsaug zog. Koj puas tau nyuam qhuav tsiv tsev? Koj puas tau pw hauv chav tshiab lossis nrog tus khub tshiab? Koj puas tau pw ntawm lub txaj tshiab lossis hauv ncoo? Cov kev hloov pauv zoo li no, txawm tias me me, tuaj yeem cuam tshuam kev ntxhov siab lossis qib kev ntxhov siab. Qhov no yuav cuam tshuam rau koj lub peev xwm kom tsaug zog zoo.
Yog koj xav tias qhov teeb meem yog ib puag ncig, txiav txim siab siv lub ncoo ncoo los ua kom lub txaj yooj yim dua. Lossis, tso ib yam khoom los ntawm koj chav qub rau hauv chav tshiab. Tsim kom muaj kev thaj yeeb nyab xeeb thiab ruaj ntseg hauv chav pw kom pab tau
Kauj Ruam 2. Kho koj lub sij hawm pw tsaug zog yog tias koj hloov chaw hmo ntuj
Cov sijhawm ua haujlwm txawv lossis hloov pauv tuaj yeem cuam tshuam nrog koj lub sijhawm pw, tshwj xeeb tshaj yog tias koj qhov kev hloov pauv yog ib txwm muaj.
- Neutralize hloov pauv hloov los ntawm kev ntxiv 30-feeb pw rau koj lub sijhawm pw tsaug zog thiab txuas ntxiv koj lub sijhawm pw. Koj yuav tsum tsuas yog siv caffeine thaum pib hloov pauv kom muaj kev ceeb toom thaum hmo ntuj thiab so thaum nruab hnub. Sim txo tus naj npawb ntawm kev hloov pauv hloov pauv kom koj lub cev hauv lub moos muaj sijhawm ntau los kho rau koj lub sijhawm ua haujlwm tshiab.
- Tej zaum koj yuav tsum tau tham nrog koj tus kws kho mob txog kev sau tshuaj luv luv ua tsaug zog kom pab koj tsaug zog thaum nruab hnub.
Kauj Ruam 3. Ua raws qhov nce thiab teeb ntawm lub hnub yog tias koj tau ntsib dav hlau lag
Kho lub sijhawm tshiab yuav siv sijhawm ob peb hnub lossis ib asthiv. Kev taug kev mus rau sab hnub tuaj ua rau muaj dav hlau ntau dua li mus rau sab hnub poob vim hais tias kev mus rau sab hnub tuaj txhais tau tias ua kom luv dua ib hnub thaum lub sijhawm sab hauv tuaj yeem hloov kho tau ntev dua li hnub luv dua.
- Thaum koj tuaj txog ntawm koj lub hom phiaj, txo koj lub teeb pom kev thaum mus pw thiab nce koj lub teeb thaum koj sawv. Siv sijhawm ntau sab nraud kom tau txais lub teeb nyob rau thaj tsam sijhawm tshiab.
- Kho lub moos sab hauv los ntawm kev tsaug zog txaus 2-3 hnub ua ntej mus ncig. Yog tias koj tab tom taug kev mus rau sab hnub poob, hloov pauv me me rau koj lub sijhawm pw tsaug zog los ntawm kev qeeb qeeb ib txwm pw thiab sawv ntxov ntawm 20-30 feeb sib nrug. Yog tias koj tab tom taug kev mus rau sab hnub tuaj, ua ntej koj lub sijhawm sawv los li 10-15 feeb hauv ib hnub 2-3 hnub ua ntej koj mus ncig thiab sim ua ntej koj pw tsaug zog li 10-15 feeb.
- Tham nrog koj tus kws kho mob txog cov tshuaj melatonin txhawm rau txhawm rau nruab nrab lub dav hlau lag. Cov tshuaj Melatonin tau txiav txim siab muaj kev nyab xeeb rau hnub lossis ntau lub lis piam, tab sis lawv qhov ua tau zoo ntawm dav hlau lag yog qhov teeb meem. Raws li qee qhov kev tshawb fawb, noj melatonin ntxiv ob peb hnub ua ntej tuaj txog hauv thaj tsam sijhawm tshiab tuaj yeem pab koj pw tsaug zog raws sijhawm. Tseem muaj lwm txoj kev tshawb nrhiav pom tias melatonin tsis pab daws cov dav hlau lag.
Txoj Kev 4 ntawm 4: Tau Txais Kev Ntsuam Xyuas Kev Kho Mob
Kauj Ruam 1. Txheeb xyuas koj cov tshuaj tam sim no nrog koj tus kws kho mob
Muaj ntau yam tshuaj uas muaj cov kev mob tshwm sim uas ua rau koj tsaus ntuj lossis ua teeb meem pw tsaug zog.
- Tham nrog koj tus kws kho mob yog tias koj tab tom noj tshuaj kho mob hawb pob, mob ntsws ntev thiab mob ntsws. Ntau yam tshuaj siv los kho qhov teeb meem no muaj cov tshuaj steroids thiab cov khoom sib xyaw hu ua theophylline, uas ua rau koj nyob hmo ntuj.
- Yog tias koj noj tshuaj kho mob plawv lossis siv tshuaj kho mob caj dab, koj yuav ntsib kev tsaug zog thiab npau suav phem los ntawm cov tshuaj no.
- Koj kuj tseem yuav muaj teeb meem pw tsaug zog yog tias koj noj tshuaj antidepressants. Yog tias koj raug kev txom nyem los ntawm kev nyuaj siab lossis ntxhov siab, koj kuj tseem yuav muaj kev pw tsaug zog lossis teeb meem pw tsaug zog.
Kauj Ruam 2. Tau kuaj mob pw tsis tsaug zog
Tham nrog koj tus kws kho mob txog cov tsos mob tshwj xeeb lossis tus qauv hauv koj cov teeb meem pw tsaug zog. Yog tias koj npau taws lossis tsaug zog thaum nruab hnub, muaj teeb meem tsis tsaug zog thaum zaum tseem, tsaug zog thaum tsav tsheb, thiab xav tau caffeine txhua hnub kom ceev faj, koj yuav muaj teeb meem pw tsaug zog. Muaj plaub yam tseem ceeb ntawm kev pw tsis tsaug zog, uas yog:
- Insomnia: Feem ntau qhov kev tsis txaus siab pw tsaug zog. Insomnia feem ntau yog cov tsos mob ntawm lwm yam teeb meem, xws li kev ntxhov siab, ntxhov siab, kev nyuaj siab, lossis lwm yam teeb meem kev noj qab haus huv. Insomnia tuaj yeem tshwm sim los ntawm kev xaiv lub neej, xws li siv tshuaj, tsis muaj kev tawm dag zog, dav hlau lag, lossis haus caffeine.
- Pw tsaug zog apnea: tshwm sim thaum ua pa ib ntus nres thaum pw tsaug zog vim txoj hlab pa sab saud raug thaiv. Qhov kev ua tsis taus pa no cuam tshuam nrog kev pw tsaug zog thiab ua rau koj tsaug zog ntau hmo. Pw tsaug zog apnea yog ib qho mob hnyav thiab ua rau muaj kev phom sij rau lub neej. Yog tias koj muaj qhov xwm txheej tsis zoo no, koj yuav tsum tham nrog koj tus kws kho mob thiab muaj lub tshuab ua pa txuas mus ntxiv Zoo (CPAP). Cov cuab yeej no xa cov pa nkag mus rau hauv koj cov pa thaum koj tsaug zog thiab tuaj yeem kho qhov teeb meem no.
- Restless Leg Syndrome (RLS): RLS, lossis mob ceg tsis zoo, yog kev pw tsaug zog tsis zoo los ntawm kev tsis txaus ntseeg kom txav caj npab thiab txhais ceg. Qhov kev yaum no feem ntau tshwm sim thaum koj pw thiab tshwm sim los ntawm qhov tsis xis nyob hauv koj txhais caj npab thiab txhais ceg.
- Narcolepsy: Qhov teeb meem pw tsaug zog no cuam tshuam ntau heev thiab tsis tuaj yeem tswj kev tsaug zog thaum nruab hnub. Qhov teeb meem no tshwm sim los ntawm kev ua tsis tiav ntawm cov txheej txheem hauv lub hlwb uas tswj kev tsaug zog thiab kev tsaug zog. Yog tias koj muaj narcolepsy, koj yuav ntsib "tsaug zog tsaug zog" uas ua rau koj tsaug zog hauv nruab nrab ntawm kev sib tham, thaum ua haujlwm, lossis txawm tias thaum tsav tsheb.
Kauj Ruam 3. Nug koj tus kws kho mob txog lub chaw pabcuam pw tsaug zog
Yog tias koj tus kws kho mob hais qhia koj mus rau lub chaw pabcuam pw tsaug zog, tus kws tshaj lij yuav saib xyuas koj li kev pw tsaug zog, lub paj hlwb, lub plawv dhia, thiab qhov muag txav nrawm los ntawm kev saib xyuas koj lub cuab yeej. Tus kws tshaj lij pw tsaug zog yuav tshuaj xyuas cov txiaj ntsig ntawm koj txoj kev kawm pw tsaug zog thiab txhim kho txoj haujlwm kho kom haum.
