txheem
Yuav ua li cas yog tias koj yog "lark" thiab koj tus khub yog "plaub", los yog rov qab? Yuav ua li cas yog tias koj lub sijhawm ua haujlwm categorically tsis sib xws? Mus pw ua ke los txhawb kev sib raug zoo, lossis mus rau lwm chav thaum yav tsaus ntuj? Qhov tseem ceeb tshaj plaws yog nrhiav kev sib haum xeeb, cov kws tshaj lij paub meej.
Tus neeg ua yeeb yam Kumail Nanjiani thiab tus kws sau ntawv / tus tsim tawm Emily W. Gordon, tus tsim ntawm Kev Hlub Yog Kev Mob, ib zaug txiav txim siab mus pw tib lub sijhawm txhua hmo, tsis hais lawv lub neej txhua hnub.
Txhua yam pib zoo li no: ob peb xyoos dhau los, ua haujlwm, Gordon yuav tsum tau sawv thiab tawm hauv tsev ntxov dua Nanjiani, tab sis cov neeg koom tes tau pom zoo mus pw tib lub sijhawm. Ob peb xyoos tom qab ntawd, lawv cov sijhawm tau hloov pauv, thiab tam sim no Nanjiani tau sawv ntxov thiab ntxov, tab sis nkawm niam txiv daig rau txoj kev npaj qub, txawm tias lawv yuav tsum tau mus pw ntawm yim yav tsaus ntuj. Cov neeg koom tes tau hais tias nws tau pab lawv nyob sib ze, tshwj xeeb tshaj yog thaum lub sijhawm ua haujlwm cia lawv sib nrug.
Alas, tsis yog txhua tus ua tiav hauv qhov Nanjiani thiab Gordon tau ua: kev faib ua "larks" thiab "owls" tsis tau muab tso tseg, lub circadian rhythms ntawm cov neeg koom tes feem ntau tsis coincide. Ntxiv mus, nws tshwm sim hais tias ib tug ntawm cov txij nkawm raug kev txom nyem los ntawm insomnia los yog lub sij hawm sib txawv heev uas yog hais tias koj mus pw ua ke, yuav muaj kev puas tsuaj me ntsis sij hawm rau pw tsaug zog.
Mayr Kruger, tus kws paub txog kev pw tsaug zog ntawm Yale Institute hais tias "Thiab tsis muaj kev pw tsaug zog ntev ua rau peb lub xeev thiab lub siab xav tsis zoo," "Peb pw tsaug zog, peb ntxhov siab sai, thiab peb lub peev xwm kev txawj ntse poob qis." Nyob rau lub sijhawm ntev, tsis muaj kev pw tsaug zog tuaj yeem ua rau muaj teeb meem hauv lub plawv, metabolic ntshawv siab, thiab ua haujlwm tsis zoo hauv lub cev.
Tab sis tsis txhob cem koj tus khub vim tsis tau pw txaus, cov kws tshaj lij qhia ua haujlwm ua ke los daws qhov teeb meem.
Paub tias koj xav tau ntau npaum li cas ntawm kev pw tsaug zog
Rafael Pelayo, tus kws paub txog kev pw tsaug zog ntawm Stanford Medical Center hais tias "Kev paub txog qhov sib txawv yog tus yuam sij rau kev daws qhov teeb meem no," Tej zaum koj yuav muaj kev xav tau sib txawv, thiab qhov ntawd tsis ua li cas. Sim sib tham txog lawv li qhib siab thiab ncaj ncees li sai tau yam tsis muaj kev txiav txim ib leeg.
"Peb yuav tsum sib tham txog qhov no ua ntej txhua yam yuav kub hnyiab tau thiab koj pib muaj kev tsis sib haum xeeb," tus kws kho mob hlwb Jesse Warner-Cohen hais.
Sim mus pw thiab / lossis sawv ua ke
Nanjiani thiab Gordon ua tiav - tej zaum koj yuav tsum sim thiab? Ntxiv mus, cov kev xaiv yuav txawv. "Piv txwv li, yog tias ib tus ntawm koj xav tau kev pw tsaug zog me ntsis, koj tuaj yeem xaiv ib yam: mus pw lossis sawv ntxov ua ke," Pelayo qhia.
Kev tshawb fawb qhia tau hais tias kev sib koom tes nrog pw tsaug zog tib lub sijhawm muaj txiaj ntsig zoo rau cov poj niam saib lawv txoj kev sib raug zoo thiab ua rau lawv muaj kev nplij siab thiab zej zog nrog lawv tus txij nkawm. Tau kawg, qhov no yuav tsum muaj kev sib haum xeeb, tab sis nws tsim nyog.
Mus pw txawm tias koj tsis xav pw
Kev mus pw tib lub sijhawm txhais tau hais tias muaj ntau lub sijhawm uas txhim kho kev sib raug zoo. Cov no yog kev sib tham tsis pub lwm tus paub (lub npe hu ua "kev sib tham hauv qab npog"), thiab khawm, thiab kev sib deev. Tag nrho cov no yuav pab peb so kom txaus thiab "paub tawm" ib leeg.
Yog li txawm tias koj yog ib hmo plas thiab pw tsaug zog tom qab koj tus khub noog thaum ntxov, koj tseem xav mus pw nrog nws tsuas yog ntxiv dag zog rau kev sib raug zoo ntawm koj. Thiab, feem ntau, tsis muaj dab tsi tiv thaiv koj los ntawm kev rov qab mus rau koj lub lag luam tom qab koj tus khub pw tsaug zog.
Tsim kom muaj qhov chaw zoo hauv chav pw
Yog tias koj tsis tas yuav sawv ntxov ntxov, koj tus khub lub plawv-rendingly tswb moos tuaj yeem ua rau koj vwm. Yog li ntawd, Pelayo tawm tswv yim los sib tham hauv txhua qhov tseem ceeb dab tsi yuav tsa koj sawv. Xaiv qhov uas haum rau koj: "lub teeb" tswb moos, hom ntsiag to vibration ntawm koj lub xov tooj, lossis suab paj nruag uas koj ob leeg nyiam. Ib yam dab tsi uas yuav tsis cuam tshuam koj lossis koj tus khub pw tsaug zog - thiab txawm li cas los xij, pob ntseg thiab lub npog ntsej muag yuav tsis cuam tshuam koj.
Yog tias koj lossis koj tus txij nkawm dov dhau los ntawm ib sab mus rau ib sab, sim hloov koj lub txaj - qhov loj dua thiab ruaj khov, qhov zoo dua.
Hu rau tus kws tshaj lij
Cov kev ua haujlwm niaj hnub sib txawv nyob deb ntawm qhov teeb meem loj tshaj plaws: nws tshwm sim tias ib tus neeg koom tes raug kev txom nyem los ntawm insomnia, snores los yog taug kev hauv nws txoj kev pw tsaug zog. Qhov no tsis yog tsuas yog ua phem rau nws, tab sis kuj tiv thaiv nws tus khub kom pw txaus. Hauv qhov no, koj yuav tsum hu rau tus kws kho mob tshwj xeeb. "Koj qhov teeb meem yog koj tus khub qhov teeb meem, ib yam nkaus," Mayr Kruger ceeb toom.
Pw hauv txaj lossis chav sib txawv
Qhov kev cia siab no cuam tshuam ntau yam, tab sis qee zaum nws yog tib txoj kev tawm. Jesse Warner-Cohen hais tias "Txij lub sijhawm mus rau chav pw sib txawv yog qhov qub," "Yog tias tib lub sijhawm koj ob leeg xav tias so thaum sawv ntxov, nws tsuas yog zoo dua rau kev sib raug zoo."
Koj tuaj yeem sim hloov pauv: siv qee hmo ua ke, qee qhov hauv chav sib txawv. Sim, sim, nrhiav ib qho kev xaiv uas haum rau ob qho tib si. “Yog tias koj pw ua ke, tab sis koj tsis tsaug zog txaus, koj xav tias tag kis sawv ntxov thiab koj tsis tuaj yeem txav koj ob txhais ceg, leej twg xav tau? tus kws kho hlwb nug. "Nws yog ib qho tseem ceeb uas koj ob leeg xis nyob raws li qhov ua tau ntawm ib leeg - tsis yog thaum sawv ntxov, tab sis kuj pw tsaug zog."