9 txoj hauv kev zoo siab thaum koj tsis tsaug zog txaus

Nov yog qee cov lus qhia los pab txo qhov kev puas tsuaj los ntawm kev pw tsaug zog. Nws yog qhov tseem ceeb tshaj plaws kom tau txais kev pw tsaug zog txaus rau hmo tom ntej kom pw tsaug zog tseem yog qhov tshwj tsis yog qhov tshwm sim tsis tu ncua.

1. Noj tshais tam sim ntawd

Tsis muaj kev pw tsaug zog cuam tshuam qhov kev xav ntawm kev tshaib kev nqhis. Yog tsis muaj kev pw tsaug zog, peb feem ntau xav tshaib plab txhua hnub, thiab yog tias peb pib tsim txom cov zaub mov ceev thiab lwm yam khoom noj tsis zoo, nws yuav nyuaj rau nres. Nyob deb ntawm cov khoom qab zib thiab hamburgers thiab pib koj hnub nrog noj tshais noj qab nyob zoo. "Cov khoom noj uas muaj protein ntau yuav ua rau koj muaj zog rau txhua hnub," tus kws qhia noj zaub mov Megan Faletra qhia.

2. Taug kev hauv lub hnub

Thaum koj tsaug zog, tsis txhob zaum hauv chav tsaus. Dr. Katie Goldstein ntawm Michigan Sleep Disorders Center piav qhia tias "Lub teeb ci ntsa iab pab koj sawv thiab ua rau koj zoo dua," Yog tias huab cua yog hnub ci, taug kev sab nraud thiab qhib lub teeb kom ntau li ntau tau hauv tsev lossis hauv chaw ua haujlwm.

3. Ua kom nquag plias

"Tau kawg, thaum peb tsis tau pw txaus, peb xav xav txog kev them nyiaj kawg. Tab sis txawm tias qee qhov kev tawm dag zog yooj yim yuav pab koj zoo siab, "hais tias tus kws kho mob puas siab puas ntsws Courtney Bancroft, tus kws kho mob tshwj xeeb hauv kev kho insomnia thiab pw tsaug zog. Txawm li cas los xij, tsis txhob ua ntau dhau: cov kws qhia qoj ib ce tsis pom zoo kom mus rau kev cob qhia yog tias koj tsis tswj kom tau pw txaus. Txwv kev them nyiaj.

4. Ua pa tob tob

Courtney Bankrotf hais ntxiv tias "Kev ua pa ua pa pab ua kom zoo siab zoo li kev tawm dag zog," Nov yog ob peb txoj hauv kev yooj yim:

• Ua pa sai sai nrog koj tus nplaig tawm rau 30 vib nas this. Ua pa tob tob. Rov ua qhov kev tawm dag zog.
• Kaw lub qhov ntswg sab xis nrog koj tus ntiv tes, nqus tau los ntawm sab laug rau 4-8 vib nas this. Kaw lub qhov ntswg sab laug thiab exhale nrog sab xis. Tom qab ntawd rov qab rov qab - nqus nrog lub qhov ntswg sab xis thiab exhale nrog sab laug. Txuas ntxiv rau ib feeb.

5. Txias txias

Tsis txhob zaum txhua lub sijhawm thaum tshav kub kub, qhov no yuav ua rau koj xav pw ntau dua. Bancroft pom zoo kom da dej txias, tig lub tshuab cua txias, lossis khiav koj txhais tes hauv dej txias ib ntus.

6. Sim tsis txhob pw tsaug zog me ntsis

Bancroft hais tias "Tom qab ib hmos tsis tsaug zog, sim tsis txhob tsaug zog txhua hnub, ces nws yuav yooj yim dua rau koj tsaug zog hmo tom ntej," Bancroft qhia. Yog tias qhov kev xav kom pw tsaug zog ua rau tsis tuaj yeem, koj tuaj yeem pw ib pliag - tab sis tsis pub ntau tshaj 45 feeb.

Nws raug nquahu kom ua qhov no tsis pub dhau ob mus rau peb teev nyob rau yav tav su kom muab lub sijhawm rau lub cev kom rov zoo li qub circadian rhythms (lub moos lom). Txwv tsis pub, muaj kev pheej hmoo uas koj yuav pov thiab tig mus pw hmo tom ntej, sim pw.

7. Haus dej ntau dua

Tsis txhob cia lub cev qhuav dej, txwv tsis pub koj yuav hnov ​​​​ntau dua. Tus kws kho mob noj zaub mov Megan Faletra pom zoo kom haus 2-3 litres dej thaum nruab hnub tom qab ib hmo pw tsaug zog.

8. Tsis txhob siv cov khoom siv hluav taws xob thaum yav tsaus ntuj

Kev pw tsaug zog ua rau muaj txiaj ntsig ntawm kev tsim khoom, thiab nws tuaj yeem ntxias zaum tom haujlwm ntev dua kom ua tiav txhua yam. Nco ntsoov tias lub teeb ci ntsa iab los ntawm cov ntxaij vab tshaus ntawm cov khoom siv hluav taws xob tiv thaiv peb lub cev los ntawm kev npaj pw tsaug zog. "Tsis txhob siv gadgets li ob teev ua ntej yuav mus pw," hais tias Dr. Katie Goldstein.

9. Haus kas fes

Kas fes muaj cov nyhuv invigorating los ntawm thaiv qhov kev txiav txim ntawm adenosine, ib tug neurotransmitter tso tawm thaum lub paj hlwb paub tias tsis tsaug zog. Sim tsis txhob haus kas fes tom qab XNUMX teev tsaus ntuj kom koj tsis txhob cuam tshuam koj kev pw tsaug zog hmo tom ntej thiab poob rau hauv lub voj voog phem.