Kev pw tsaug zog yog qhov tsis paub, tab sis tib lub sijhawm, xws li qhov tsim nyog tshwm sim rau tus neeg. Peb siv ib feem peb ntawm peb lub neej nyob rau hauv lub xeev ntawm tsis nco qab. Txhua hnub, qhov nruab nrab ntawm 8 teev, peb lub cev "tawm", peb poob tswj lub cev, peb tsis paub dab tsi tshwm sim rau peb, thiab tseem ceeb tshaj, tom qab sawv, lub zog, lub zog thiab lub peev xwm ua tau. kov yeej qhov siab tshiab nyob rau hauv ib hnub tshiab los ntawm qhov chaw. Cia peb sim tshem tawm qhov tsis txaus ntseeg no thiab txheeb xyuas seb yuav ua li cas rau lub cev thaum pw tsaug zog thiab pw tsaug zog coj peb lub neej li cas.
Txhua tus neeg pw tsaug zog yog tswj hwm los ntawm lawv lub moos lom neeg - hauv kev tshawb fawb, circadian atherosclerosis. Lub hlwb hloov ntawm "hnub" thiab "hmo ntuj" hom, cuam tshuam rau ntau yam, tab sis feem ntau yog qhov tsis muaj teeb liab - tsaus ntuj. Yog li, nws nce qhov tsim ntawm melatonin. Melatonin, hu ua "horn of pw tsaug zog", yog lub luag haujlwm rau kev tswj hwm ntawm circadian rhythms. Qhov ntau nws tsim nyob rau hauv lub cev, ntau tus neeg xav pw.
Thaum hmo ntuj, lub cev mus txog plaub theem ntawm kev pw tsaug zog. Yuav kom pw tsaug zog zoo, cov theem no yuav tsum hloov ib leeg 4-5 zaug.
– pw tsaug zog. Qhov no yog kev hloov ntawm wakefulness mus pw tsaug zog. Lub plawv dhia thiab ua tsis taus pa pib qeeb, lub cev kub poob, thiab cov leeg yuav twitch.
Delta pw tsaug zog yog thawj theem ntawm kev pw tsaug zog. Thaum lub sijhawm nws, cov hlwb tsim cov tshuaj hormones loj hlob ntxiv rau cov pob txha thiab cov leeg, yog li cia lub cev rov qab los ntawm ib hnub nyuaj.
- qhov tseem ceeb tshaj plaws ntawm cov txheej txheem hauv lub cev thiab nws yog nyob rau hauv nws uas peb pib npau suav. Interestingly, lub sijhawm no, lub cev pib tsim cov tshuaj uas ua rau tuag tes tuag taw ib ntus kom peb tsis paub txog peb txoj kev npau suav.
Tus nqi pw tsaug zog
Tsis muaj kev pw tsaug zog yog yuav luag muaj kev sib kis hnub no. Cov txiv neej niaj hnub pw tsaug zog tsawg dua ib puas xyoo dhau los. Kev pw tsaug zog tsawg dua 6-8 teev (uas yog qhov uas cov kws tshawb fawb qhia) cuam tshuam nrog ntau qhov txaus ntshai.
Txawm tias tom qab ib hnub ntawm kev pw tsaug zog tsis txaus, muaj qhov tshwm sim tshwm sim: kev tsis zoo ntawm kev mloog, qhov tsos, koj dhau los ua kev xav, chim siab, thiab tseem yuav ua rau mob khaub thuas vim txo qis kev tiv thaiv. Tab sis nrog kev txo qis hauv tus qauv pw tsaug zog mus rau 4-5 teev, nws tsim nyog xav txog cov laj thawj thiab maj mam nrhiav kev daws teeb meem. Ntev npaum li koj tswj tau qhov kev noj haus tsis zoo, tus nqi siab dua koj lub cev yuav them. Nyob rau hauv cov ntaub ntawv ntawm ib txwm tsis muaj kev pw tsaug zog loj, qhov kev pheej hmoo ntawm kev mob stroke nce, qhov tshwm sim ntawm kev mob ntshav qab zib thiab kab mob plawv nce. Qhov no yog cov ntaub ntawv ntawm kev tshawb fawb loj thiab ntev ntawm cov kws tshawb fawb.
Pw tsaug zog thiab nco
Nco qab tias thaum peb tseem me me, peb ntseeg tias yog koj nyeem ib nqe lus ntawm phau ntawv nyeem ua ntej mus pw, hnub tom qab koj yuav nco qab zoo? Koj puas tau xav tias: vim li cas thaum sawv ntxov qee cov ntsiab lus ntawm hnub dhau los zoo li ploj ntawm kev nco? Puas yog kev pw tsaug zog tseem cuam tshuam rau peb lub peev xwm nco qab thiab tsis nco qab?
Nws muab tawm tias peb lub hlwb pw hauv qhov chaw. Thaum qee thaj tsam ntawm lub hlwb tsaug zog, lwm tus tau ua haujlwm kom ntseeg tau tias thaum sawv ntxov tib neeg kev nco qab yog huv thiab tshiab, thiab lub cim xeeb tuaj yeem nqus cov kev paub tshiab. Qhov no yog lub cim xeeb consolidation feature. Thaum lub sijhawm txheej txheem no, lub hlwb ua cov ntaub ntawv tau txais thaum nruab hnub, hloov nws los ntawm lub sijhawm luv luv mus rau lub sijhawm ntev nco, tshem tawm cov ntsiab lus tsis tseem ceeb, thiab tshem tawm tag nrho qee qhov xwm txheej, kev xav thiab cov ntaub ntawv. Yog li, cov ntaub ntawv raug txheeb xyuas thiab lim kom txog thaum lub sijhawm ua kom lub hlwb tuaj yeem pom cov ntaub ntawv, thiab lub cim xeeb ua haujlwm ntawm 100%. Yog tias tsis nco qab cov ntaub ntawv tsis tsim nyog, yuav tsis nco txog qhov tseem ceeb.
Pw tsaug zog thiab mus ob peb vas: khawv koob ntawm cov tshuaj hormones
Tsis tau pw hmo ntuj thiab nkim ib hnub! Paub? Thaum koj tsis tsaug zog txaus, khaus khaus, apathy thiab lub siab phem haunt tag nrho ib hnub. Los yog thaum lub caij ntuj no los, peb xyaum "poob rau hauv hibernation" - kev ua ub ua no, peb nce siab rau kev nyuaj siab, peb tsaug zog ntau dua.
Lub dependence ntawm kev pw tsaug zog thiab mus ob peb vas yog pom rau peb nyob rau hauv ib tug intuitive theem. Tab sis yuav ua li cas yog tias peb hais tias vim li cas rau qhov tshwm sim no yog ib puas feem pua scientific?
Kev pw tsaug zog hormone melatonin, raws li peb twb tau hais lawm, tswj cov circadian rhythms ntawm lub cev thiab nws cov synthesis ncaj qha nyob ntawm kev hloov pauv ntawm lub teeb pom kev - qhov tsaus ntuj nyob ib puag ncig, qhov ntau dua cov tshuaj hormones tsim. Nws yog ib qho tseem ceeb uas nws tsim los ntawm lwm yam tshuaj - serotonin, uas nyob rau hauv lem yog lub luag hauj lwm rau peb mus ob peb vas (nws tseem hu ua "hormone ntawm kev zoo siab"). Nws hloov tawm tias lawv tsuas tuaj yeem nyob tsis muaj ib leeg! Yog tias tsis muaj serotonin txaus hauv lub cev, koj tsis tsaug zog zoo, vim tias melatonin tsis muaj dab tsi los ntawm, thiab rov ua dua - ntau npaum li cas ntawm melatonin inhibits zus tau tej cov serotonin thiab qib ntawm cov xim poob, thiab koj lub siab xav tsis zoo. Ntawm no nws yog - kev sib txuas ntawm kev pw tsaug zog thiab kev xav ntawm cov tshuaj lom neeg!
Serotonin thiab melatonin zoo li "yin thiab yang" ntawm cov tshuaj hormones - lawv qhov kev txiav txim yog qhov sib txawv, tab sis ib qho tsis tuaj yeem nyob tsis muaj lwm yam. Thiab txoj cai tseem ceeb rau kev sib haum xeeb ntawm kev pw tsaug zog thiab kev zoo siab wakefulness yog qhov sib npaug ntawm cov tshuaj hormones hauv lub cev.
pw tsaug zog thiab hnyav
Yog tias koj xav tias koj noj ntau dua vim tsis tsaug zog, koj yog. Qhov no tau ua pov thawj los ntawm kev tshawb fawb tshawb fawb thiab, qhov tseem ceeb, los ntawm cov qauv hormonal ntawm lub cev.
Qhov tseeb yog tias kev siv zog, pw tsaug zog thiab qab los noj mov yog tswj hwm los ntawm ib feem ntawm lub hlwb - lub hypothalamus. Kev pw tsaug zog luv luv lossis tsis muaj qhov ua rau ua rau cov khoom noj " tshaib plab" ghrelin thiab txo cov leptin, uas yog lub luag haujlwm rau kev zoo siab. Vim li no, qhov kev xav ntawm kev tshaib kev nqhis hnyav zuj zus, qhov qab los noj mov nce ntxiv, thiab cov zaub mov noj yuav nyuaj dua. Cov kws tshawb fawb soj ntsuam cov txiaj ntsig ntawm ntau dua 10 kev tshawb fawb thiab pom tias tsis muaj kev pw tsaug zog yog ua raws li kev noj ntau dhau los ntawm qhov nruab nrab ntawm 385 kilocalories. Ntawm chav kawm, tus lej tsis yog radical, tab sis nrog kev pw tsaug zog tas li, daim duab ua rau muaj kev zoo siab.
Phytotherapy pw tsaug zog
Yuav ua li cas yog tias koj ntsib teeb meem ntawm insomnia los yog pw tsis tsaug zog?
Tsis muaj "cov tshuaj khawv koob" los daws qhov teeb meem no, yog li txhua tus xaiv qhov "tus pab" rau nws tus kheej. Thoob plaws ntiaj teb, kev pab pw tsaug zog tuaj yeem muab faib ua tshuaj lossis tshuaj ntsuab npaj. Ntawm cov tom kawg, tshuaj ntsuab tshuaj yej yog qhov nrov tshaj plaws. Kev npaj tshuaj ntsuab, tsis zoo li cov tshuaj hluavtaws, tsis ua rau muaj kev vam khom thiab kev quav tshuaj rau tus neeg mob. Cov tshuaj ntsuab nrog cov tshuaj sedative me me yuav pab txo qis kev ntxhov siab, chim siab, thiab txhawb kev noj qab haus huv thiab pw tsaug zog. Tsis tas li ntawd, koj tuaj yeem nqa cov khoom siv cog hauv ob sab hauv - tshuaj yej, decoctions, infusions, thiab siv lawv sab nraud - ua cov tshuaj tsw qab.
Qhuav nroj tsuag, txiv hmab txiv ntoo, rhizomes yog endowed nrog ib tug loj ntawm pab tau tshuaj, tseem ceeb roj, alkaloids, vitamins, micro thiab macro ntsiab. Yuav luag txhua tus tuaj yeem brew tshuaj yej, tshwj tsis yog cov neeg raug kev txom nyem los ntawm ib tus neeg intolerance.
Ntau cov tshuaj ntsuab tau raug kuaj pom tias ua haujlwm. Cov neeg raug kev txom nyem los ntawm kev pw tsaug zog tsis zoo, uas tau npaj los ntawm cov nroj tsuag kom normalize pw tsaug zog, tau sau tseg qhov kev txo qis ntawm cov stimuli sab nraud, tshem tawm ntawm kev pw tsaug zog nruab hnub, thiab normalization ntawm kev pw tsaug zog hmo ntuj.
Cov tshuaj twg pab txhawb lub suab thiab pw tsaug zog zoo?
Valerian. Cov nroj tsuag no tau nquag siv txij li lub sijhawm qub los ua kom lub paj hlwb. Nws muaj isovaleric acid, nrog rau alkaloids valerine thiab hatinine. Ua ke lawv muaj ib tug me me sedative nyhuv. Yog li ntawd, valerian paus yog siv los txo cov mob taub hau, migraines, insomnia, spasms thiab neuroses.
Hop. Inflorescences uas muaj lupulin yog siv. Nws muaj cov nyhuv stabilizing thiab analgesic ntawm lub hauv paus paj hlwb, thiab tseem txhim kho kev pw tsaug zog zoo.
Oregano. Cov nroj tsuag muaj flavonoids thiab tseem ceeb roj, uas muaj antispasmodic, antiarrhythmic thiab hypnotic teebmeem. Oregano haus muaj ntsim saj thiab txawv aroma.
Melissa. Lwm cov nroj tsuag muaj txiaj ntsig, nplooj uas muaj linalol. Cov tshuaj no muaj ib tug calming, relaxing thiab sedative nyhuv. Yog li ntawd, tshuaj yej yog npaj los ntawm txiv qaub balm kom refresh thiab soothe lub cev.
Motherwort. Cov nyhuv hypnotic me me tau ua tiav vim muaj cov tshuaj Stachidrine. Kev siv motherwort pab txhawb txoj kev pw tsaug zog. Motherwort yog siv rau insomnia, neurosis, kev nyuaj siab, VVD, neurasthenia.
Nws yog ib qho tseem ceeb kom nkag siab tias cov nyhuv ntawm cov tshuaj ntsuab yog me me, cumulative, paub ntau dua rau cov natural rhythms ntawm lub cev. Lawv tuaj yeem noj yam tsis muaj kev phom sij rau lub sijhawm ntev, thiab lawv zoo rau cov neeg ua raws li kev noj qab haus huv.
Koj tuaj yeem yuav phytocollections los ntawm cov khoom siv ntawm lub vev xaib ntawm cov chaw tsim khoom "Altai cedar"
Ua raws li lub tuam txhab xov xwm hauv social networks: