txheem
Risk yam rau insomnia (pw tsaug zog teeb meem)
- Qhov tsis zoo rau kev ntxhov siab, nyiam kev ntxhov siab, kev nyuaj siab, kev raug mob lossis lwm yam teeb meem puas siab ntsws lossis puas siab puas ntsws.
- Un ib puag ncig tsis haum rau pw tsaug zog: qhov kub tsis txaus, teeb pom kev zoo thiab suab nrov, hmo ntuj pw ntawm qhov siab lossis nrog snorer, thiab lwm yam.
- Le dav hlau lag, ua haujlwm hmo ntuj los yog nquag hloov nyob rau hauvLub sijhawm ua haujlwm.
- A pw tsaug zog tsis zoo (kev pw tsaug zog ntev dhau, tsis muaj kev tawm dag zog nruab hnub, ua haujlwm yav tsaus ntuj, sijhawm pw tsis tu ncua, thiab lwm yam).
- cov kev pab cuam niaj hnub hloov (ib hmo hauv chav tsev so, hauv ib tus phooj ywg lub tsev, thiab lwm yam).
- Kev noj ntau dhau ntawm caffeine thaum nruab hnub lossis ua ntej yuav mus pw: piv txwv li, tshuaj yej, kas fes, cola, haus dej cawv thiab chocolate. Cov herbal teas nrog mint kuj tuaj yeem muaj txiaj ntsig zoo siab.
- Kev siv ntawmcawv yav tsaus ntuj. Cawv tuaj yeem ua rau nws yooj yim dua pw tsaug zog. Txawm li cas los xij, raws li lub cev metabolizes cawv, pw tsaug zog yuav tawg thiab tsis zoo.
- noj pharmaceuticals Nyob rau hauv lub txee, xws li tej yam tshuaj decongestants, mob relievers, thiab yuag poob cov khoom (feem ntau muaj caffeine thiab lwm yam stimulants), raws li zoo raws li cov tshuaj, xws li tej yam antidepressants, tshuaj ntshav siab, thiab corticosteroids.
- Kev siv ntawm tshuaj stimulating lub hauv paus paj hlwb, xws li methamphetamine (uas siv lead ua meth) thiab cocaine. Cov tshuaj no txo qhov kev xav ntawm nkees lossis xav tau kev pw tsaug zog, nrog rau kev qab los noj mov.
- Un rho menyuam (thaum koj tsis txhob haus luam yeeb, tshuaj tsaug zog, tshuaj tiv thaiv kev nyuaj siab, kev ntxhov siab, tranquilizers).
- Kev haus luam yeeb, tshwj xeeb tshaj yog thaum yav tsaus ntuj.
- Rau cov neeg uas muaj insomnia, lubntxhov siab vim txuas mus rau qhov tseeb tias ib tug muaj teeb meem pw tsaug zog tswj qhov teeb meem. Peb mam li pib xam cov sij hawm uas peb tau pw tsaug zog, xav txog seb insomnia yuav ua mob rau peb hnub tom ntej, thiab lwm yam.