txheem
Yog tias koj muaj teeb meem pw tsaug zog thaum muaj kev sib kis, koj tsis nyob ib leeg. Qhov zoo ntawm kev pw tsaug zog tsis zoo rau ntau tus neeg, txawm hais tias vim kev cais tawm lawv tau pib siv sijhawm ntau hauv txaj. Vim li cas nws tshwm sim? Koj yuav tsum ua dab tsi kom sawv rov qab zoo thiab so zoo thaum sawv ntxov? Cov kws tshaj lij hais tias.
Insomnia yog ib qho teeb meem uas tshwm sim tsis tau tsuas yog los ntawm kev tsis muaj peev xwm tsaug zog, tab sis kuj los ntawm kev pw tsaug zog tsis zoo. Nrog insomnia, peb feem ntau sawv thaum hmo ntuj los yog nkees txawm tias tom qab yim teev pw tsaug zog. Nws yog feem ntau provoked los ntawm kev nyuaj siab thiab kev hloov nyob rau hauv lub niaj hnub niaj hnub niaj hnub. Insomnia tuaj yeem kav ntev li ob peb hnub lossis ntau lub lis piam, thiab nyob rau hauv daim ntawv mob ntev ntawm tus kab mob - ntau tshaj peb lub hlis, thaum muaj teeb meem pw tsaug zog tsawg kawg peb zaug hauv ib lub lis piam.
“Kev pw tsaug zog tsis zoo thaum lub sijhawm muaj kev ntxhov siab yog nkag siab. Qhov no yog li cas peb lub cev ua haujlwm, vim peb yuav tsum nyob twj ywm zoo siab thaum ntsib kev phom sij. Tab sis qhov no tsis tau txhais hais tias koj yuav tsum tso nrog insomnia, "hais txog tus xibfwb, tus kws paub txog kev pw tsaug zog Jennifer Martin.
Tej zaum koj twb paub txog qee cov lus qhia yooj yim los pab kom pw tsaug zog zoo:
- ua kom lub chav pw nyob ntsiag to, tsaus thiab txias
- sim tsis txhob pw thaum nruab hnub
- ua sport
- siv sij hawm ntau nyob rau hauv lub hnub thaum sawv ntxov
Tab sis, hmoov tsis, hauv qee qhov xwm txheej no tsis txaus. Cia peb saib cov teeb meem uas ua rau insomnia thiab saib seb cov kws txawj daws teeb meem dab tsi.
1. Koj tsis muaj qhov tseeb txhua hnub
Rau ntau tus neeg, ib qho ntawm cov laj thawj tseem ceeb ntawm insomnia yog kev ntxhov siab txhua hnub. Kev cais tawm muaj kev cuam tshuam tshwj xeeb rau peb: thaum tsis tas yuav mus ua haujlwm ntawm ib teev thiab sau cov menyuam mus kawm ntawv, kev ua haujlwm thaum sawv ntxov tau cuam tshuam. Tab sis yav tsaus ntuj niaj hnub kuj nyob ntawm nws!
Sanjay Patel, tus thawj coj ntawm Lub Tsev Kho Mob Pw Tsaug Zog ntawm University of Pittsburgh Medical Center hais tias "Yog tias koj tsis muaj kev ruaj ntseg niaj hnub, koj lub hlwb tsis paub thaum twg koj xav tsaug zog thiab thaum twg koj xav sawv," .
Yuav ua li cas: Sim ua kom rov zoo li qub niaj hnub niaj hnub lossis tsim ib qho tshiab. Nws tsis yog yuav tsum tau sawv ntxov thaum sawv ntxov yog tias tsis muaj qhov xav tau, tab sis nws yog qhov zoo dua kom sawv thiab mus pw tib lub sijhawm txhua hnub.
"Nws nyuaj rau kuv ua raws li kuv txoj haujlwm ib txwm ua thaum nws tsis tas yuav mus ua haujlwm lawm. Yog li kuv nyuam qhuav qhia kuv tus kheej kom sawv ntawm ib lub sijhawm, hnav khaub ncaws, haus kas fes thiab mus taug kev nrog tus dev, "Jennifer Martin hais.
2. Koj txhawj heev txog cov teeb meem thoob ntiaj teb
"Kev sib kis thoob ntiaj teb, kev tsis sib haum xeeb hauv ntiaj teb, kev kub ntxhov nyiaj txiag - txhua yam no tsis tsim nyog rau kev thaj yeeb nyab xeeb. Nws yog qhov kawg ntawm hnub uas peb feem ntau xav txog cov teeb meem thoob ntiaj teb, "Jennifer Martin piav qhia.
Yuav ua li cas: Nyeem tej yam teeb meem thiab txaus siab rau ib nrab teev lossis ib teev ua ntej yuav mus pw - qhov no yuav pab cuam tshuam koj ntawm kev xav hnyav. Thiab kaw tag nrho cov khoom siv hluav taws xob.
“Yog tias nws nyuaj rau koj tso koj lub xov tooj smartphone mus, tsawg kawg tsis txhob nyeem cov xov xwm. Koj tuaj yeem, piv txwv li, tig los ntawm cov duab uas ua rau muaj kev nco qab zoo, ”Martin hais.
3. Koj ua hauj lwm ntau dhau (los yog qhov chaw tsis ncaj ncees lawm)
Cov kws kho mob pom zoo kom siv chav pw tsuas yog rau kev pw tsaug zog thiab kev sib raug zoo, tab sis tsis ntev los no, vim muaj kev nyiam ntawm kev ua haujlwm nyob deb, chav tsev no, tsuas yog qhov chaw tsim nyog, pib ua haujlwm ua haujlwm. Vim li no, nws tuaj yeem nyuaj rau kev puas siab puas ntsws rau peb hloov ntawm kev ua haujlwm mus so - pw hauv txaj, peb txuas ntxiv xav txog hnub kawg thiab lwm yam teeb meem ua haujlwm.
Yuav ua li cas: Yog tias koj yuav tsum ua haujlwm hauv chav pw, tsawg kawg tsis txhob ua hauv txaj. “Sim ua hauj lwm ntawm lub rooj xwb. Qhov no yuav pab kev puas siab puas ntsws cais lub txaj los ntawm "chaw ua haujlwm," piav qhia Sanjay Patel.
4. Koj siv tshuaj tsaug zog los yog cawv los pab koj tsaug zog.
“Nws tsis ua li cas yog tias koj qee zaus noj cov tshuaj tsaug zog hauv khw muag khoom. Tab sis thaum koj siv lawv li niaj zaus, koj tsuas npog qhov teeb meem, tsis daws nws. Nws zoo ib yam nrog cawv: nws tuaj yeem pab koj tsaug zog, tab sis tom qab ob peb teev, nws cov nyhuv hnav thiab koj sawv rov qab los nyob rau nruab nrab hmo ntuj. Tsis tas li ntawd, cawv tuaj yeem ua rau qee qhov mob hnyav dua - piv txwv li, pw tsaug zog apnea (ua tsis taus pa thaum pw tsaug zog), "hais Sanjay Patel.
Yuav ua li cas: Sim kev paub txog tus cwj pwm kev coj cwj pwm. Ua haujlwm nrog tus kws kho mob, koj tuaj yeem rov qab saib cov cwj pwm tsis zoo, kawm txog kev so, thiab txo qis kev ntxhov siab uas cuam tshuam koj pw tsaug zog.
Thaum twg nws yog lub sij hawm mus ntsib kws kho mob?
Txawm hais tias malaise thiab tsis pw tsaug zog zoo li tsis yog teeb meem loj rau koj, tab sis rau lo lus nug "Koj xav li cas?" Yog tias koj maj nrawm los teb "Zoo", muaj qee qhov xwm txheej uas qhia tias koj xav tau kev pab los ntawm tus kws kho mob:
- Yog teeb meem pw tsaug zog tiv thaiv koj los ntawm kev ua lub neej tag nrho
- Yog tias lawv mob - tshwm sim ntau tshaj peb zaug hauv ib lub lis piam rau peb lub hlis
- Yog tias koj tsaug zog yooj yim tab sis feem ntau sawv hauv nruab nrab ntawm hmo ntuj thiab rov qab mus pw tsis tau