Kev pw tsaug zog tsis txaus ua rau peb xav tias txaus ntshai thiab tuaj yeem hloov peb lub neej mus rau hauv kev ntxhov. Tom qab tag nrho, kev pw tsaug zog tsis txaus ua rau peb tsis txaus siab, ua rau nws nyuaj rau kev xav thiab ua tib zoo saib xyuas, uas, los ntawm txoj kev, yog vim li cas coob leej tau mus rau hauv cov xwm txheej thiab lwm yam xwm txheej. Tsis tas li, yog tias koj pw tsis txaus, ces koj txo lub cev tsis kam tiv thaiv tus mob khaub thuas thiab mob khaub thuas. Hauv lub sijhawm ntev, kev noj qab haus huv muaj kev phom sij ntxiv: kev pheej hmoo ntawm mob hlab ntsha hlwb thiab kab mob plawv, rog rog, mob ntshav qab zib mellitus, kev laus lub hlwb tseem ceeb, kev tsis paub txog teeb meem thiab kev puas hlwb ntawm lub hlwb kev ua haujlwm, pob txha puas, mob cancer, thiab qhov pheej hmoo ntawm kev tuag ntxov.
Tab sis nws yog ib qho tseem ceeb tsis yog kom pw tsaug zog qee lub sijhawm xwb - tsuas yog tsim nyog pw tsaug zog yog qhov tseem ceeb ntawm kev noj qab haus huv. Yog tias koj ib txwm sawv thaum hmo ntuj kom siv chav dej lossis pw tsis ntev dua ob teev nyob hauv kab, koj feem ntau yuav pw tsis txaus.
- Lo lo pw
Txhua tus neeg xav tau kev pw tsaug zog txawv. Dr. Nathaniel Watson, tus tswvcuab ntawm American Academy of Sleep Medicine, hais tias feem ntau cov neeg muaj peev xwm txiav txim siab seb lawv xav pw tsaug zog ntau npaum li cas. Txhawm rau ua qhov no, mus pw rau 2-3 lub lis piam sai li sai tau thaum koj mloog zoo li nkees, thiab sawv ntawm koj tus kheej thaum sawv ntxov (yog tias koj tuaj yeem, hauv paus ntsiab lus, tsaug zog pib qhov kev sim no). Txog thaum kawg ntawm lub sijhawm no, koj tuaj yeem kwv yees cov sijhawm koj yuav tsum tau kom pw txaus.
Nws yog ib qho tseem ceeb kom ua raws li lub sijhawm no, uas nyuaj rau nws tus kheej, raws li coob leej lees. Tab sis yog tias koj qhia kev sib xws, koj lub sijhawm mus pw tsaug zog yuav muaj zog. Yog hais tias koj tsis tsaug zog li 15 feeb, sawv thiab ua ib yam dab tsi los so, ces rov qab mus pw thaum koj nkees.
- Tsis nco qab lub snooze khawm
Zoo li cas yog ntaus lub pob snooze thiab dov mus ntes ob peb feeb pw tsaug zog. Tab sis tsis muaj txiaj ntsig los ntawm qhov no. Pw tsaug zog ntawm lub tswb yog ntawm qhov tsis zoo. Koj sawv thiab xav pw tsaug zog ntau dua vim tias koj cuam tshuam koj REM pw. Hloov chaw, muab koj lub tswb txuas rau tom qab - thiab tsis txhob rov teeb nws dua.
- Suav: 4-7-8
Hom no tau pom los ntawm kws kho mob thiab kws tshawb fawb los ntawm Harvard, Andrew Weil.
Ua pa twj ywm rau hauv koj lub qhov ntswg rau cov plaub.
Nqus koj ua pa rau suav ntawm xya.
Ua pa tawm ntawm koj lub qhov ncauj rau yim ntawm yim nrog lub suab sib ntxiag.
Rov ua lub voj voog peb zaug ntxiv.
Raws li Weil, 4-7-8 txheej txheem ua tau zoo vim tias nws muab cov pa oxygen ntau dua li qhov ua tsis taus pa rau kev ua haujlwm ntawm lub cev txhawm rau lub zog, uas yog dhau ntawm kev ntxhov siab thaum lub sijhawm ntxhov siab.
Yog tias koj xav tias qhov no nyuaj dhau, sim suav. Thiab tsis txhob hnov qab txog cov yaj.
- Xu hluav taws xob hauv qhov hluav taws xob
Yog tias koj tau siv los ua si hauv koj lub xov tooj lossis ntsiav tshuaj ua ntej pw, qhov no yuav yog ib qho laj thawj uas koj pom tias nws tsis tsaug zog zoo. Cov cuab yeej hluav taws xob - khoos phis tawm, xov tooj ntawm tes, ntsiav tshuaj, thiab lwm yam - tso tawm lub teeb xiav uas tiv thaiv qhov tsim tawm ntawm “thaum hmo ntuj” cov tshuaj melatonin. Cov caj pas pineal pib tsim tawm melatonin ob peb teev ua ntej yuav mus pw, thiab lub teeb xiav tiv thaiv cov txheej txheem no. Yog tias qee qhov tseeb ntawm lub teeb xiav nkag mus rau hauv lub qhov muag, nws ua rau lub caj pas pineal tsum tsis ua melatonin.
Nyeem phau ntawv luam tawm ua ntej pw yog qhov zoo.
Nyeem phau ntawv rau ib ntsiav tshuaj ua ntej pw tsis zoo.