Kawg insomnia. Pw zoo li lub cav nrog cov khoom no

Yog tias koj raug kev txom nyem los ntawm insomnia, koj yuav tsum paub ob peb yam khoom uas yuav pab daws qhov teeb meem. Kev nyuaj pw tsaug zog yog ib qho teeb meem rau ntau tus neeg, tshwj xeeb tshaj yog nyob rau niaj hnub no txoj kev ntxhov siab los yog lub neej ceev ceev. Nws paub tias thaum ib tug neeg tsaug zog, nws nyiam ua rau khaus thiab qaug zog. Yog li ntawd, nws yog lub sij hawm los daws insomnia ib zaug thiab rau tag nrho cov!

Kev pw tsaug zog noj qab nyob zoo yog conditioned los ntawm muaj qee yam khoom noj hauv cov zaub mov. Kev ua haujlwm ntawm lub paj hlwb thiab cov synthesis ntawm cov tebchaw yog lub luag haujlwm rau seb peb pw tsaug zog zoo. Cov no feem ntau yog:

• Vitamin C, cov
• Hlau,
• Magnesium - lub luag haujlwm rau kev ua haujlwm zoo ntawm lub paj hlwb, muaj cov nyhuv calming thiab calming,
• Omega fatty acids - muaj txiaj ntsig zoo rau kev sib kis ntawm cov paj hlwb. Lawv kuj nce kev tsim ntawm melatonin, hu ua pw tsaug zog hormone,
• B vitamins - lawv ua kom pw tsaug zog zoo, vim tias lawv tsim nyog rau kev tsim cov seratonin thiab melatonin. Lub sij hawm nws yuav siv sij hawm tsaug zog thiab qhov zoo ntawm peb pw tsaug zog nyob ntawm lawv. Kev muab cov vitamins B kom zoo tshem tawm kev ntxhov siab thiab ua kom lub siab.

Tsis txhob noj qhov no ua ntej pw yog tias koj xav pw tsaug zog zoo:

1. Cov khoom uas nplua nuj nyob rau hauv cov rog, feem ntau yog saturated, vim hais tias lawv yog ib qho nyuaj rau digestive thiab hnyav lub digestive system.
2. Cov suab thaj yooj yim, piv txwv li cov khoom noj khoom haus huv huv, khoom qab zib, vim lawv ua rau cov ntshav qabzib hloov pauv.
3. Tag nrho cov protein uas tsis muaj carbohydrates ntxiv. Lawv xav tau lub sijhawm ntev ntawm kev zom zaub mov thiab tuaj yeem ua rau nws nyuaj rau pw tsaug zog.
4. Muaj caffeine, xws li kas fes thiab tshuaj yej muaj zog.

Cov khoom uas pab koj tsaug zog:

1. citrus - lawv muaj vitamin C ntau, yog li lawv yuav pab koj tsaug zog. Ntxiv cov kua txiv kab ntxwv tshiab tshiab rau koj noj hmo.
2. Tshuaj ntsuab - txiv qaub balm, chamomile, tshuaj ntsuab sib tov uas muaj cov nyhuv calming. Yog vim li cas rau kev nyuaj pw tsaug zog yog feem ntau cov hlab ntsha, yog li cov tshuaj ntsuab yuav zoo meej rau cov neeg ntxhov siab.
3. Mis - Tej zaum txhua tus tau hnov ​​​​tias ib khob mis nyuj sov tswj kev pw tsaug zog zoo thiab ua rau nws yooj yim dua tsaug zog. Qhov no yog qhov tseeb vim hais tias cov suab thaj tam sim no txhawb kev tsim cov serotonin.
4. Wholegrain cov khoom lag luam - uas yog, oatmeal los yog wholemeal qhob cij. Lawv kuj pab txhawb kev tsim cov serotonin vim tias lawv yog ib qho ntawm cov carbohydrates thiab cov vitamins B. Lawv tsis nce ntshav qab zib kom nrawm.
5. Tsawb - ib qhov chaw ntawm tryptophan tsim nyog rau zus tau tej cov serotonin thiab magnesium, uas yog so kom txaus thiab calming.
6. Cherry kua txiv - cov melatonin muaj nyob rau hauv lawv tswj lub circadian atherosclerosis.
7. Cov ntses rog rog - Piv txwv li ntses salmon, yog ib qhov chaw ntawm unsaturated fatty acids thiab tryptophan.