Koj puas muaj teeb meem pw thaum hmo ntuj, thiab nws yuav luag tsis tuaj yeem sawv thaum sawv ntxov? Kev pw tsaug zog feem ntau yog tshwm sim los ntawm kev tsis tsaug zog lossis pw tsis tsaug zog hmo ntuj. Kev tsaug zog ntau dhau tuaj yeem ua teeb meem xws li tuaj lig rau kev ua haujlwm lossis tsev kawm ntawv, tsaug zog txhua hnub, thiab tsis tuaj yeem tau txais kev pw tsaug zog zoo hmo tsis tu ncua.
Kauj ruam
Txoj Kev 1 ntawm 4: Hloov Koj Li Kev Sawv Ntxov
Kauj Ruam 1. Tsis txhob nias lub khawm khawm ntawm lub tswb
Thaum nws yuav ntxias kom tau txais tsib feeb ntxiv ntawm kev tsaug zog thaum sawv ntxov, nias lub pob kom tsaug zog ntawm koj lub tswb nrov ua rau koj qaug zog ntau dua. Thaum koj nias lub khawm snooze, koj lub paj hlwb nkag mus tob zuj zus mus rau hauv kev pw tsaug zog. Tom qab nias lub khawm khawm ob peb zaug ntxiv, koj yuav hnov kiv taub hau thiab nkees ntau dua yog tias koj sawv los tam sim thaum lub tswb nrov tawm.
Yog ua tau, xaiv lub tswb uas tsis muaj khawm khawm '. Los yog lov tes taw lub suab nrov nyob rau hauv lub tswb uas twb muaj lawm
Kauj Ruam 2. Tso lub tswb moos tseg ntawm lub txaj
Hloov chaw tso koj lub tswb moos nyob ze koj lub txaj, qhov twg koj tuaj yeem yooj yim nias lub khawm kom tsaug zog lossis tua nws, sim tso nws nyob qhov twg koj xav tau tawm ntawm lub txaj. Txoj kev ntawd, koj yuav raug yuam kom tawm hauv txaj thaum sawv ntxov thiab mus nrhiav lub tswb kom tua nws.
Piv txwv li, sim tso lub tswb tswb rau hauv lub thoob los ntawm chav. Lossis, tsuav yog lub suab tseem hnov tau, koj tuaj yeem tso lub moos hauv chav tom ntej lossis chav dej
Kauj Ruam 3. Yuav lub tswb moos uas tso lub suab nrov zuj zus
Lub tswb moos no tawm lub teeb uas ci dua thaum nws los ze zog rau lub sijhawm sawv. Lub teeb no pab koj sawv qeeb thiab cia siab tias, yooj yim, tsis tas pib koj lub cev nrog lub tswb nrov. Lub tswb nrov nrog lub teeb pom kev zoo no tseem zoo dua thaum hmo ntuj ntev dua li ib hnub kom thaum sawv ntxov tsaus ntuj thiab nws nyuaj rau sawv tawm ntawm lub txaj.
Koj tuaj yeem yuav lub tswb uas muaj lub ntsej muag ci ntsa iab ntawm koj lub khw muag tshuaj lossis online
Kauj Ruam 4. Ua kom koj li niaj hnub sawv ntxov zoo thiab zoo ib yam
Ncab thiab sawv, qhib daim ntaub thaiv thiab tso lub hnub thaum sawv ntxov. Ua neej nyob thaum sawv ntxov ua qhov kev paub zoo thiab mob siab rau ntsib koj hnub nrog kev zoo siab.
Tej zaum koj yuav tsum pib hnav khaub ncaws thiab noj tshais ib txwm nyob rau qee lub sijhawm. Thaum npaj txhij, npaj koj cov sijhawm thiab ua haujlwm lossis teem sijhawm kom ua rau hnub ntawd
Kauj Ruam 5. Sim sawv kom tsis muaj lub tswb pab
Yog tias koj ua raws lub sijhawm pw tsaug zog zoo ib yam thiab muaj peev xwm tswj kev pw tsaug zog tsis tu ncua, koj yuav zoo li sawv ntawm koj tus kheej, yam tsis muaj tswb thiab tsis tsaug zog.
Yog tias koj mus pw tib lub sijhawm txhua hmo thiab sawv ntxov tib lub sijhawm txhua tag kis, koj lub cev tsis muaj zog ua haujlwm kom tau siv lub sijhawm pw tsaug zog tsis tu ncua. Sij hawm dhau mus, lub cev yuav muaj nws lub tswb tswb. Txoj kev ntawd, koj yuav tuaj yeem sawv koj tus kheej tib lub sijhawm, txhua hnub
Txoj Kev 2 ntawm 4: Kev Tswj Tus Cwj Pwm
Kauj Ruam 1. Tsim kom muaj sijhawm teem caij pw
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 feem ntau, koj xav tau ntawm xya thiab cuaj teev ntawm kev pw kom ua tau zoo tshaj plaws hauv ib hnub. Txawm li cas los xij, qee tus neeg xav tau tsawg kawg kaum teev.
- Cov hluas feem ntau xav tau pw ntau dua li cov laus. Ib tug tub hluas lub cev xav tau so kom txaus kom muaj sijhawm los loj hlob thaum tseem hluas.
- Qee tus neeg xav tau pw ntau dua li lwm tus. Tsawg tus neeg nyob nrog lub zog nrog tsuas yog rau teev teev ntawm kev pw hmo ntuj. Fwm qhov sib txawv no; tus neeg uas xav tau kev pw tsaug zog ntau dua tsis txhais tau tias nws tub nkeeg lossis tus neeg phem.
- Qee tus neeg xav tias txo lawv cov kev pw tsaug zog tsuas yog ib teev yuav tsis cuam tshuam rau lawv cov kev ua haujlwm txhua hnub. Lwm tus ntseeg tias txo qis kev pw tsaug zog tuaj yeem ua rau hnub so lossis hnub so. Yog tias nws ua tiav qee zaum, nws yuav zoo. Tab sis yog tias qhov no tshwm sim ntau zaus, koj lub sijhawm pw tsaug zog ib txwm yuav poob sib nrug, ua rau muaj kev tsaug zog ntau lossis ua rau nkees heev thaum koj sawv.
- Qhov kev thov uas tib neeg lub cev tuaj yeem hloov kho sai rau ntau lub sijhawm pw tsaug zog tsuas yog ib qho 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 cim qhia lub sijhawm, thiab txawm tias tom qab ntawd tsuas yog haum qhov sib txawv ntau tshaj ntawm ib lossis ob teev nyob rau ib hnub. Lub cev sab hauv siv sijhawm ntau dua li ib lub lim tiam los kho thaum taug kev hla ntau thaj tsam sijhawm lossis hloov mus ua haujlwm hmo ntuj. Txawm li cas los xij, qee tus neeg kho tau yooj yim dua li lwm tus.
- Ua kom pw tsaug zog ntau hmo tsis tuaj yeem kho qhov qaug zog uas koj hnov thaum nruab hnub. Tus nqi pw txhua hmo yog qhov tseem ceeb, tab sis kev pw zoo yog qhov tseem ceeb dua. Koj tuaj yeem tau yim lossis cuaj teev ntawm kev pw txhua hmo tab sis koj lub cev tsis zoo so yog tias koj pw tsis zoo.
Kauj Ruam 2. Kaw tag nrho cov cuab yeej hluav taws xob thiab tshem tawm txhua yam kev cuam tshuam ob peb teev ua ntej mus pw
Tua TV, xov tooj ntawm tes ntse, iPad, thiab khoos phis tawj lossis yog tias tsim nyog tso txhua yam khoom siv hluav taws xob sab nraum chav. Hom teeb pom kev zoo no tso tawm los ntawm cov ntxaij vab tshaus tuaj yeem txhawb lub paj hlwb, tshem tawm cov melatonin ntau lawm (uas pab koj pw tsaug zog), thiab cuam tshuam rau lub cev hauv lub moos.
Lwm qhov kev xaiv yog kaw lub computer siv lub sijhawm. Txoj kev ntawd, lub tshuab yuav kaw tsis siv neeg thiab tiv thaiv koj los ntawm kev ua haujlwm ntawm lub khoos phis tawj kom txog thaum tsaus ntuj lossis ze rau thaum mus pw. Muaj qhov "pw tsaug zog" tshwj xeeb ntawm PC lossis Mac uas koj tuaj yeem pab tau. Yog tias koj xav kom koj lub khoos phis tawj npaj siv thaum sawv ntxov, sai li sai tau thaum koj sawv los, koj tseem tuaj yeem teem sijhawm pib ua haujlwm
Kauj Ruam 3. Teem lub tswb ceeb toom rau koj tias nws yog lub sijhawm mus pw
Yog tias koj zoo li cuam tshuam nrog kev ua ub no lossis kev sib tham thaum hmo ntuj thiab tsis nco qab ua lub sijhawm mus pw, koj tuaj yeem teeb tsa lub tswb ntawm koj lub xov tooj ntawm tes lossis khoos phis tawj kom ceeb toom koj 1 teev lossis 30 feeb ua ntej yuav mus pw.
Yog tias koj xav kaw txhua lub tshuab hluav taws xob ob peb teev ua ntej yuav mus pw, koj tuaj yeem siv lub tswb ntawm koj lub moos lossis nug tus neeg uas koj nyob nrog kom ceeb toom koj txog kev mus pw ib teev ua ntej lub sijhawm teem tseg
Kauj Ruam 4. Ua ntej yuav mus pw, ua tej yam uas ua rau koj so, piv txwv li, da dej sov, nyeem phau ntawv zoo, lossis muaj kev sib tham zoo nrog koj tus khub
Ib yam haujlwm lossis yam haujlwm uas so koj tuaj yeem yog qhov kev xaiv zoo tshaj. Ua qhov kev so kom txaus yuav pab ua rau lub paj hlwb pib so thiab txo nws cov haujlwm.
- Ua si hauv computer lossis xov tooj ntawm tes tsis yog ib qho haujlwm zoo - koj lub cev nyob twj ywm, tab sis koj lub siab yuav ua rau ntau dhau thiab lub teeb tawm los ntawm lub vijtsam ua rau lub siab tsis txhob tsaug zog.
- Yog li lub TV: nws ua rau "sawv" teeb liab hauv lub hlwb.
- Yog tias koj pom koj tus kheej tsuas yog rov qab thiab tawm hauv txaj hauv qhov tsaus ntuj, tsis txhob nyob ntawd ntxiv lawm. Hloov chaw, sawv thiab ua ib yam dab tsi los so kom koj lub siab tawm ntawm koj kev tsaug zog. Kev ntxhov siab vim tsis tuaj yeem tsaug zog, thiab nyob ntawm nws tsuas yog ua rau koj tsaug zog ntau dua.
- Ib zaug ntxiv, tsis txhob qhib TV, ntaus ntawv ua si, khoos phis tawj, lossis lwm yam khoom siv hluav taws xob.
- Sim ua qee yam xws li nyeem ntawv, ua cov tais diav, xaws khaub ncaws, ua khaub ncaws, ua origami, lossis qee yam zoo li ntawd.
Kauj Ruam 5. Ua kom chav nyob tsaus ntuj, txias thiab nyob ntsiag to
Txhim kho cov ntaub hnyav los yog lub qhov rooj kom thaiv lub qhov rais tawm. Npog txhua lub vijtsam hluav taws xob, xws li TV lossis khoos phis tawj kom lub teeb tsis ci hauv chav. Hnav qhov muag qhov muag kuj tseem tuaj yeem pab koj tsaug zog.
- Qhov txias hauv chav sov thaum pw tsaug zog yuav pab koj kom pw tsaug zog zoo dua. Qhov kub hauv lub cev poob qis, vim qhov chaw pw tsaug zog txias, tuaj yeem ua rau "cia peb mus pw" nyiam nyob hauv lub cev thiab pab kom pw tsaug zog zoo.
- Yog tias koj muaj teeb meem pw tsaug zog vim nrov nrov sab nraum lub qhov rais lossis koj tus khub snoring, txiav txim siab yuav lub pob ntseg zoo, lossis lub tshuab nrov nrov.
Kauj Ruam 6. Sawv ib lub sij hawm zoo li lub hnub
Koj tseem tuaj yeem teeb tsa lub sijhawm uas tso lub teeb ci nkag mus rau hauv chav thaum sawv ntxov tib lub sijhawm txhua hnub. Tshav ntuj pab lub cev sab hauv rov pib dua nws tus kheej txhua hnub. Qhov no tseem yuav pab koj zam kev tsaug zog ntau, vim lub hnub yuav tsa koj sawv.
Cov kws tshaj lij pw tsaug zog pom zoo teev ib teev thaum tshav ntuj thaum sawv ntxov rau cov neeg uas muaj teeb meem pw tsaug zog
Txoj Kev 3 ntawm 4: Kho Tus Cwj Pwm Txhua Hnub
Kauj Ruam 1. Tsis txhob haus caffeine plaub mus rau rau teev ua ntej mus pw
Kwv yees li ib nrab ntawm cov caffeine siv thaum 19:00 yuav tseem tshuav hauv lub cev txog thaum 23:00. Caffeine yog ib yam tshuaj muaj nyob hauv kas fes, qhob noom xim kasfes, dej qab zib, tsis yog tshuaj ntsuab, tshuaj noj, thiab qee yam tshuaj kho mob. Txwv tsis pub khob khob uas koj haus ob peb teev ua ntej yuav mus pw, lossis yog tias tsim nyog sim tshem tawm caffeine los ntawm koj cov zaub mov.
Cawv kuj txwv tsis pub pw tsaug zog thiab REM pw tsaug zog (qhov muag pom qhov muag sai sai). Dej cawv tso koj mus rau theem pw tsaug zog, uas ua rau koj sawv los yooj yim thiab muaj teeb meem rov qab mus pw. Tsis txhob haus cawv ib mus rau ob teev ua ntej yuav mus pw kom ntseeg tau tias koj tau pw zoo thiab tsis tsaug zog thaum sawv ntxov
Kauj Ruam 2. Tsis txhob tsaug zog tom qab 3 teev tsaus ntuj
Lub sijhawm zoo tshaj plaws rau pw tsaug zog feem ntau yog yav tav su, ua ntej 3 teev tsaus ntuj. Lub sijhawm no koj yuav muaj kev tsaug zog thaum nruab hnub lossis qis dua ntawm kev ceeb toom. Taug kev ua ntej 3 teev tsaus ntuj yuav tsis cuam tshuam rau koj qhov kev pw tsaug zog zoo.
Sim ua kom tsaug zog luv, nruab nrab ntawm 10-30 feeb. Qhov no yuav tiv thaiv kev pw tsaug zog inertia, uas yog ib qho xwm txheej thaum koj hnov kiv taub hau thiab tsis meej pem tom qab sawv los ntawm pw tsaug zog ntau dua 30 feeb. Kev tsaug zog luv luv kuj tseem tiv thaiv kev tsaug zog thaum sawv ntxov tom ntej, vim tias pw tsaug zog qis dua 30 feeb yuav tsis cuam tshuam nrog koj lub sijhawm pw hmo ntuj
Kauj Ruam 3. Pib sau phau ntawv sau pw
Cov ntawv sau pw lossis ntawv sau pw tsaug zog tuaj yeem yog cov cuab yeej pab txheeb xyuas txhua tus cwj pwm uas yuav ua rau koj sawv thaum hmo ntuj thiab ua rau koj sawv ntxov lig thaum sawv ntxov tom ntej. Koj kuj tseem tuaj yeem tshawb pom yog tias koj muaj cov tsos mob ntawm kev pw tsis tsaug zog. Sau cov ntaub ntawv hauv qab no hauv koj phau ntawv sau pw:
- Lub sijhawm twg koj tsaug zog thiab sawv.
- Tag nrho cov teev ntawm kev pw tsaug zog thiab kev pw tsaug zog zoo.
- Koj tsaug zog ntev npaum cas thiab koj tau ua dab tsi. Piv txwv li: “pw hauv txaj nrog kaw qhov muag”, “suav yaj”, “nyeem phau ntawv”.
- Hom khoom noj thiab haus haus ua ntej yuav mus pw thiab noj zaub mov ntau npaum li cas.
- Koj txoj kev xav thiab kev xav ua ntej yuav mus pw, xws li "zoo siab", "nyuab siab", "txhawj xeeb".
- Nws siv sijhawm ntev npaum li cas kom sawv los sawv ntxov, thiab ntau npaum li cas koj nias lub pob "snooze" ntawm lub tswb.
- Ib yam tshuaj twg uas koj tab tom noj, xws li cov tshuaj tsaug zog, suav nrog qhov ntau npaum li cas thiab thaum twg yuav noj lawv.
- Saib rau txhua qhov ua rau muaj tus qauv rov ua dua hauv phau ntawv sau pw thiab saib seb puas muaj txoj hauv kev los tiv thaiv lossis txwv cov kev ua no. Piv txwv li, tej zaum koj feem ntau muaj teeb meem pw tsaug zog zoo rau hnub Friday tom qab haus ob lub npias. Sim tsis txhob haus txhua hnub Friday tom ntej thiab pom tias qhov no txhim kho koj kev pw tsaug zog.
Kauj Ruam 4. Noj tshuaj tsaug zog nkaus xwb thaum tsim nyog
Thaum koj noj tshuaj tsaug zog rau lub sijhawm luv, thiab raws li koj tus kws kho mob cov lus pom zoo, cov tshuaj tsaug zog tuaj yeem pab koj tsaug zog. Tab sis kev siv tshuaj tsuas yog ib ntus daws. Qhov tseeb, cov tshuaj tsaug zog tuaj yeem ua rau pw tsis tsaug zog thiab lwm yam kev pw tsaug zog tsis zoo uas ua rau lub sijhawm ntev.
- Siv cov tshuaj tsaug zog thiab lwm yam tshuaj noj tsawg me ntsis thiab tsuas yog siv rau lub sijhawm luv, xws li yog tias koj tab tom taug kev hla ntau thaj tsam sijhawm lossis thaum rov zoo los ntawm kev kho mob.
- Siv tshuaj tsaug zog nkaus xwb thaum xav tau hloov chaw txhua hnub tseem yuav tiv thaiv koj los ntawm kev noj tshuaj kom pab koj tsaug zog txhua hmo.
Kauj Ruam 5. Ceev faj nrog cov tshuaj tom khw uas yuav ua rau muaj teeb meem pw tsaug zog thiab lwm yam teeb meem pw tsaug zog
Ntau yam kev phiv los ntawm cov tshuaj no tuaj yeem ua rau muaj kev phom sij rau kev pw tsaug zog thiab theem ntawm kev ceeb toom thaum nruab hnub. Cov tshuaj nquag 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 kho mob uas muaj caffeine.
- Tshuaj txias thiab ua xua uas muaj cov tshuaj antihistamines.
- Yog tias koj tab tom noj ib yam ntawm cov tshuaj no, sim txo qhov koob tshuaj. Lossis nrhiav lwm txoj hauv kev los kho cov teeb meem no kom koj tuaj yeem tsis siv cov tshuaj no tom khw.
Txoj Kev 4 ntawm 4: Tham nrog Tus Kws Kho Mob
Kauj Ruam 1. Mus ntsib kws kho mob tham txog qhov teeb meem ntawm kev pw tsaug zog ntau dhau
Koj tus kws kho mob yuav tsum paub yog tias koj muaj teeb meem pw tsaug zog ntev. Qhov no yog teeb meem loj. Yog tias koj tseem tsaug zog ntau dua nyob rau ib lub lim tiam, koj tuaj yeem mob taub hau lossis mob nraub qaum. Kev tsaug zog ntau dhau cuam tshuam rau cov hlab ntsha neurotransmitters hauv lub hlwb thiab ua rau mob taub hau. Mob nraub qaum tuaj yeem tshwm sim los ntawm kev tsaug zog ntawm lub txaj tsis tu ncua rau lub sijhawm ntev.
Tsis tas li ntawd muaj cov kev mob tshwm sim los ntawm kev tsaug zog ntau, suav nrog kev nyuaj siab, ntxhov siab vim thiab tsaug zog. Cov kws kho mob tuaj yeem kho cov kev mob tshwm sim no los ntawm kev qhia kho lawv tus cwj pwm pw, kev coj ua niaj hnub, lossis los ntawm kev sau qee yam tshuaj
Kauj Ruam 2. Tau kuaj rau kev pw tsaug zog
Ntau yam kev kho mob thiab teeb meem tuaj yeem cuam tshuam nrog kev pw tsaug zog. Qhia 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 tsis tuaj yeem sawv thaum sawv ntxov vim tias tsaug zog ntau, muaj teeb meem tsaug zog thaum zaum tseem, tsaug zog thaum tsav tsheb, thiab xav tau caffeine txhua hnub kom tsaug zog, koj yuav muaj teeb meem pw tsaug zog. Muaj plaub yam tseem ceeb ntawm kev pw tsis tsaug zog:
- Insomnia: Feem ntau qhov kev tsis txaus siab ntawm kev pw tsaug zog thiab ua rau muaj kev tsaug zog ntau. Insomnia feem ntau yog cov tsos mob ntawm lwm qhov teeb meem, xws li kev ntxhov siab, ntxhov siab, kev nyuaj siab, lossis lwm yam mob. Kev pw tsaug zog nyuaj kuj tuaj yeem tshwm sim los ntawm kev xaiv lub neej, xws li cov tshuaj uas koj noj, tsis muaj kev tawm dag zog, nkees ya, lossis haus caffeine.
- Pw tsaug zog apnea: Qhov no tshwm sim thaum koj ua tsis taus pa ib ntus thaum pw tsaug zog vim koj txhaws hauv koj cov pa. Qhov kev so no ua pa cuam tshuam kev tsaug zog, ua rau koj tsaug zog ntau hmo. Kev pw tsaug zog apnea yog qhov hnyav, thiab muaj feem ua rau muaj kev phom sij rau lub neej, pw tsis tsaug zog. Yog tias koj ntsib teeb meem no, nws yog ib qho tseem ceeb tham nrog koj tus kws kho mob rau lub tshuab CPAP (Continuous Positive Airway Pressure). Lub tshuab no ua kom cov pa nkag mus rau hauv cov pa thaum pw thiab tuaj yeem cuam tshuam nrog kev cuam tshuam zoo.
- Restless leg syndrome (RSL): RSL yog teeb meem pw tsaug zog los ntawm qhov 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, ua rau hnov qab ntawm caj npab thiab txhais ceg.
- Narcolepsy: Qhov teeb meem pw tsaug zog no feem ntau cuam tshuam nrog kev tsaug zog ntau dhau thiab tsis tuaj yeem tswj tau. Qhov teeb meem no tshwm sim los ntawm cov txheej txheem hauv lub hlwb uas tswj kev tsaug zog thiab kev tsaug zog. Yog tias koj muaj narcolepsy, koj tuaj yeem ntsib "pw tsaug zog tsaug zog," uas yog xwm txheej uas koj tsaug zog thaum tham, ua haujlwm, lossis tseem tsav tsheb.
Kauj Ruam 3. Tham nrog koj tus kws kho mob txog qhov tuaj yeem mus ntsib lub chaw pw (chaw kho mob pw tsaug zog)
Yog tias koj tus kws kho mob hais qhia koj rau lub chaw pw tsis tsaug zog, tus kws tshaj lij yuav soj ntsuam koj li kev pw tsaug zog, lub paj hlwb, lub plawv dhia, thiab REM siv lub tshuab saib xyuas uas txuas nrog lub cev. Tus kws tshaj lij pw tsaug zog yuav tshuaj xyuas cov txiaj ntsig ntawm koj kev tshawb fawb pw tsaug zog thiab tsim cov phiaj xwm kev kho mob raws li koj xav tau.
