Tib neeg siv sijhawm ib feem peb ntawm lawv lub sijhawm pw. Qee tus xav tias nws tau nkim sijhawm, tab sis qhov tsis sib xws. Kev tsaug zog yog qhov muaj txiaj ntsig, nws tso cai rau lub hlwb sib koom ua ke txhua qhov kev paub ntawm lub hnub thiab khaws cia lawv zoo li hauv lub tsev qiv ntawv loj. Txhua tus neeg muaj qhov tshwj xeeb hauv lawv qhov kev xav tau pw, tab sis kev hluas yog lub sijhawm uas xav tau kev pw tsaug zog zoo.

Tib neeg muaj ib yam zoo ib yam nrog tsov ntxhuav, miv thiab nas, piav qhia Jeannette Bouton thiab Dr Catherine Dolto-Tolitch hauv lawv phau ntawv "Ua neej nyob tsaug zog ntev". Peb yog txhua tus tsiaj me uas nws lub cev tsis tau tsim thaum yug los. Txhawm rau kom nws vam meej, nws xav tau kev hlub, kev sib txuas lus, dej thiab zaub mov, thiab tseem tsaug zog ntau.

Lub sijhawm ntawm kev hluas

Kev hluas yog lub sijhawm uas yuav tsum tau pw ntau. Lub cev hloov pauv hauv txhua qhov kev qhia, cov tshuaj hormones tsim thiab ua rau muaj kev xav hauv lub cev. Qee tus kws tshaj lij sib cav hais tias qhov xav tau pw rau tus tub ntxhais hluas qee zaum ntau dua rau cov tub ntxhais hluas ua ntej, vim qhov kev hloov pauv hormonal uas cuam tshuam rau nws.

Lub siab tau nyob ob qho tib si hauv kev koom ua ke tag nrho cov kev kub ntxhov no thiab tib lub sijhawm hauv kev cim txhua yam kev kawm txuj ci. Thiab feem ntau cov tub ntxhais hluas tau nrawm nrawm ntawm lawv lub sijhawm kawm ntawv, lawv nyiam ua haujlwm txhua lub lim tiam ntawm cov koom haum, siv sijhawm nrog phooj ywg thiab thaum kawg tsev neeg.

Nrog txhua qhov no lawv yuav tsum tso lawv lub cev thiab lawv lub siab kom so, thiab tsis yog hmo ntuj xwb. Kev pw tsaug zog me me, zoo li Vendée Globe skippers ua, tau pom zoo pom zoo tom qab noj mov, rau cov uas xav tias xav tau. Lub sijhawm so me me lossis sijhawm nyob ntsiag to, qhov uas tus tub ntxhais hluas tuaj yeem so.

Cov kev tshawb fawb qhia tias muaj hnub nyoog li ntawm 6 txog 12 xyoos, kev pw tsaug zog hmo ntuj yog qhov zoo heev. Nws muaj tseeb suav nrog qeeb qeeb, sib sib zog nqus, rov pw tsaug zog.

Thaum tseem hluas, nruab nrab ntawm 13 thiab 16 xyoo, nws dhau los ua qhov tsis zoo, vim peb qhov laj thawj tseem ceeb:

• txo kev tsaug zog;
• tsis txaus;
• kev cuam tshuam loj heev.

Tus nqi ntawm kev pw tsaug zog qeeb qeeb yuav txo los ntawm 35% rau qhov kev pw tsaug zog sib zog los ntawm 13 xyoos. Tom qab ib hmo pw ntawm tib lub sijhawm, cov tub ntxhais hluas ua ntej tsis tshua tsaug zog thaum nruab hnub, thaum cov tub ntxhais hluas tsaug zog ntau dua.

Qhov sib txawv thiab qhov tshwm sim ntawm kev pw tsaug zog

Qhov pw tsaug zog me dua no muaj lub cev ua rau lub cev. Cov tub ntxhais hluas circadian (tsaug zog / tsaug zog) cov voj voog tau cuam tshuam los ntawm cov tshuaj hormones nce ntawm puberty. Cov no ua rau:

• txo qis ntawm lub cev kub tom qab;
• qhov tso tawm ntawm melatonin (pw tsaug zog hormone) kuj tseem nyob rau yav tsaus ntuj;
• tias ntawm cortisol tseem tau hloov pauv thaum sawv ntxov.

Qhov kev hloov pauv hormonal no ib txwm muaj, tab sis yav dhau los muaj phau ntawv zoo tso cai rau koj ua siab ntev. Cov vijtsam tam sim no ua rau qhov tshwm sim tsis zoo no.

Tus tub hluas tsis hnov ​​qhov saj lossis xav tau mus pw, ua rau muaj kev pw tsaug zog tsis txaus. Nws tab tom muaj xwm txheej zoo ib yam li lub dav hlau lag. "Thaum nws mus pw thaum 23 teev tsaus ntuj, nws lub cev sab hauv qhia nws tias nws tsuas yog 20 teev tsaus ntuj. Ib yam nkaus, thaum lub tswb nrov tawm thaum xya teev sawv ntxov, nws lub cev qhia plaub teev ". Nyuaj heev hauv cov xwm txheej no kom nyob rau saum toj rau kev xeem lej.

Qhov thib peb uas cuam tshuam nrog kev pw tsaug zog ntawm cov tub ntxhais hluas yog qhov cuam tshuam ntawm kev mus pw.

Qhov tsis zoo tshwm sim ntawm cov ntxaij vab tshaus

Lub xub ntiag ntawm cov ntxaij vab tshaus hauv chav pw, khoos phis tawj, ntsiav tshuaj, smartphones, vis dis aus ua si, TV ncua sijhawm tsaug zog. Kev txhawb siab dhau lawm, lawv tsis tso cai rau lub hlwb ua haujlwm zoo ntawm kev pw tsaug zog /pw tsaug zog.

Cov kev coj noj coj ua tshiab no thiab nws nyuaj pw tsaug zog ua rau tus tub ntxhais hluas ncua sijhawm mus pw, uas ua rau nws tsaug zog tsis txaus.

Cov tub ntxhais hluas xav tau kev pw tsaug zog ntau dua li cov laus. Lawv xav tau kwv yees li ntawm 8 / 10h ntawm kev pw ib hnub, qhov tseeb qhov nruab nrab lub sijhawm pw hauv pawg hnub nyoog no tsuas yog 7h ib hmo. Cov hluas raug pw tsaug zog.

Jean-Pierre Giordanella, kws kho mob sau tsab ntawv ceeb toom txog kev pw tsaug zog rau Lub Tsev Haujlwm Saib Xyuas Kev Noj Qab Haus Huv, tau pom zoo hauv xyoo 2006 tias "tsawg kawg pw tsaug zog nruab nrab ntawm 8 thiab 9 teev hauv kev hluas, lub sijhawm txwv rau kev mus pw yuav tsum tsis pub tshaj 22 teev tsaus ntuj".

Yog li tsis tas yuav txhawj xeeb thaum tus tub hluas nyob hauv nws daim pam thaum lub sijhawm noj mov tuaj. Cov hluas sim ua kom tsis muaj kev pw tsaug zog nyob rau hnub so, tab sis cov nuj nqis tsis yog ib txwm tshem tawm.

"Thaum sawv ntxov lig heev rau hnub Sunday tiv thaiv lawv kom tsis tsaug zog ntawm lub sijhawm" ib txwm muaj "thaum yav tsaus ntuj thiab ua kom lub suab pw tsaug zog sib xws. Cov tub ntxhais hluas yuav tsum sawv ntxov tsis pub dhau 10 teev sawv ntxov hnub Sunday kom tsis txhob muaj dav hlau poob rau hnub Monday "qhia tus kws kho mob.