Tus yuam sij rau hnub ua haujlwm tau zoo thiab lub siab zoo thaum sawv ntxov yog pw tsaug zog zoo. Nws tau ntev tau paub tias ib tug neeg xav tau 8 teev ntawm kev pw tsaug zog tsis cuam tshuam thaum hmo ntuj. Yog tias koj tsis ua raws li txoj cai no, thaum sawv ntxov koj yuav muaj lub siab tsis zoo, mob taub hau, lub xeev tawg. Koj tuaj yeem, ntawm chav kawm, zoo siab nrog kas fes, tab sis thaum nruab hnub, kev qaug zog thiab qaug zog tseem yuav rov qab los. Thiab tsis muaj dab tsi hais txog qhov tsos - lub ntiaj teb complexion, puffiness, tsaus voj voog nyob rau hauv ob lub qhov muag tseem tsis tau decorate leej twg.
Koj puas tsaug zog?
Nws tshwm sim ntawm qhov tsis sib xws uas tus neeg siv sijhawm txaus hauv txaj, tab sis thaum sawv ntxov nws tsis hnov zoo thiab tshiab. Thiab qhov no tuaj yeem tshwm sim tau zoo, hnub dhau hnub. Yog li vim li cas qhov no tshwm sim? Vim li cas ib tug neeg tsaug zog ntau thiab tsis tau pw txaus?
Tsis muaj lus teb meej rau lo lus nug no, vim muaj ntau yam laj thawj. Ua ntej, xyuam xim rau koj lub txaj. Tej zaum koj yuav tsis muaj chaw pw txaus lossis koj yuav tsaug zog heev (mos). Nyob rau hauv cov ntaub ntawv no, koj yuav tsum yuav ib tug haum txaj txaj thiab orthopedic txaj. Qhov chaw kuj tseem ceeb. Xav taunco ntsoov tias lub txaj yog nyob rau hauv ib chav uas tsis muaj suab nrov los ntawm lub suab nrov ntawm txoj kev lossis los ntawm lwm chav. Cov txheeb ze ntawm lub qhov rais, lub txaj yuav tsum nyob kom cov thawj rays ntawm lub hnub tsis tsa tus neeg tsaug zog. Chav tsev yuav tsum tau ventilated ua ntej mus pw, txaj linen yuav tsum tau tshiab. Khaws koj chav pw kom huv si. Nws yog ib qho tseem ceeb uas tsis muaj hmoov av, extraneous qhov chaw ntawm lub suab. Tsis txhob mus pw nrog lub TV. Nws tuaj yeem ua rau pw tsaug zog thiab sawv los tawg thiab tsis meej pem thaum sawv ntxov.
Ntshai pw tsaug zog
Lwm qhov laj thawj vim li cas ib tug neeg tsaug zog ntau, tab sis tsis zoo siab tom qab sawv los, yog tias nws siv lub laptop mus pw, cov ntaub ntawv ua haujlwm, saib cov ntaub ntawv ua ntej yuav mus pw. Qhov ntawd yog qhov neeg feem coob ua. Yog li ntawd, tau txais kev sib tshuam, pw tsaug zog. Lub hlwb overloaded nrog cov ntaub ntawv tsis so txhua hmo. Psychologists xav kom cais qhov chaw ua haujlwm thiab pw tsaug zog.
Ua ntej yuav mus pw, qhov koj ua tau tshaj plaws yog nyeem ob peb tshooj los ntawm cov dab neeg tsis meej pem. Lub chav pw yuav tsum tsis txhob muaj TV, laptop, xov tooj. Qhov chaw no yuav tsum dhau los ua cov kob ntawm kev nyob ib leeg, qhov chaw uas koj tuaj yeem tiv thaiv koj tus kheej los ntawm lub ntiaj teb sab nraud thiab nws cov bustle.
Kev nyuaj siab lossis mob nkees ntev
Peb feem ntau raug kev ntxhov siab tas li. Txhua hnub, kev cuam tshuam nrog lwm tus neeg, peb tau txais cov ntaub ntawv ntau, feem ntau tsis zoo. Kev ntxhov siab, kev nyuaj siab, kev qaug zog ntev yuav yog lwm qhov laj thawj vim li casib tug neeg tsaug zog ntau, tab sis tsis xav so. Feem ntau xws li lub xeev yog ua ntej los ntawm qee yam kev poob siab loj lossis kev ua tsis tiav. Hauv qhov no, koj yuav tsum hu rau tus kws kho mob hlwb. Nws tsim nyog ua haujlwm nrog qhov ua rau ua rau muaj tus mob zoo li no, tab tom kho nrog tshuaj tiv thaiv kev ntxhov siab lossis tshuaj sedatives.
Pob theem
Yog tias kev kho mob tsis coj cov txiaj ntsig xav tau, feem ntau yuav ua rau pw tsaug zog tsis zoo. Qhov tseeb yog tias muaj qee theem ntawm kev pw tsaug zog. REM pw tsaug zog yog lub sijhawm uas lub cev tseem tsis tau so txaus, lub hlwb tseem ua cov ntaub ntawv rau hnub. Thaum lub sij hawm ceev ceev, peb npau suav.
Theem qeeb coj tag nrho kev so thiab so rau lub cev thiab lub siab. Lub cev zoo li rebooting. Tom qab nws, tag nrho cov kab mob hauv nruab nrog cev tau npaj ua haujlwm ib txwm nyob rau hnub tom qab. Yog hais tias ib tug neeg tsis tsaug zog txaus, lub hlwb tsuas tsis muaj sij hawm "hloov" los ntawm REM pw tsaug zog qeeb. Tab sis yog vim li cas ib tug neeg tsaug zog ntau, tab sis nws pw tsaug zog tseem so thiab superficial? Cov lus teb rau lo lus nug no tuaj yeem tshawb pom tsuas yog tom qab ua tiav kev kuaj mob. Tom qab tag nrho, yog vim li cas tej zaum yuav physiological nyob rau hauv cov xwm. Tej zaum kev pw tsaug zog tsis zoo qhia tias muaj kab mob ntawm endocrine lossis kab mob plawv.
Insomnia
Insomnia ua rau qhov tseeb tias tus neeg tsis tuaj yeem tsaug zog txhua hmo lossis feem ntau sawv, cramps, nyob tsis tswm ob txhais ceg ua tau. Tom qab ntawd nkag siab tias yog vim li cas ib tug neeg tsaug zog ntau thaum nruab hnub nyob rau hauvtshwm sim. Nrog ib qho teeb meem, koj tuaj yeem tiv tauj tus kws kho mob - somnologist. Nov yog ib tug kws tshawb fawb thiab kho mob pw tsaug zog.
Yog tsis xav mus ntsib kws kho mob, ua raws li cov lus qhia no:
- tsis txhob noj ua ntej pw;
- tsis txhob haus dej haus caffeinated;
- noj cov vitamins thiab valerian kom ntxiv dag zog rau lub cev thiab lub paj hlwb;
- tshem lub computer, laptop, TV ntawm chav pw;
- pajamas yuav tsum yog cov ntaub ntshiab huv;
- lub txaj yuav tsum loj thiab lub txaj pw zoo;
- Ua ntej yuav mus pw, nws yog ib qho tsim nyog yuav tsum haus tshuaj ntsuab tshuaj yej (koj tuaj yeem brew mint, linden, chamomile) nrog ib diav ntawm zib mu.
Kab mob ntawm cov hlab plawv
Tab sis txhua yam yog hais txog cov hluas noj qab haus huv. Thaum lub hnub nyoog laus, lub cev tsis muaj zog, thiab vim yog cov kab mob ntawm cov tshuaj hormones hloov pauv, ntau yam kev mob tshwm sim feem ntau tshwm sim. Qhov laj thawj tseem ceeb vim li cas cov neeg laus pw tsaug zog ntau yog cov kab mob ntawm cov hlab plawv, xws li ntshav qab zib thiab hypoxia. Tsuas yog nyob rau lub hnub nyoog no, qib ntawm hemoglobin hauv cov ntshav txo qis, uas ua rau qaug zog thiab tsaug zog. Yog li ntawd, nws yog ib qho tsim nyog yuav tsum tau nce nws. Ua li no, koj yuav tsum noj beetroot ntau li ntau tau, haus cov kua txiv pomegranate, siv hematogen. Txhawm rau kom muaj cov pa oxygen zoo dua, kev ua kis las ua tau, taug kev hauv huab cua ntshiab yog qhov tsim nyog. Tsis tas li ntawd, kev tsaug zog ntau ntxiv hauv cov neeg laus tuaj yeem yog lub cim qhia ntawm kab mob plawv thiab ua rau lub plawv nres.
Ntxiv rau, cov nyiaj laus feem ntau muaj kev cuam tshuam kev pw tsaug zog thiabwakefulness, txij li thaum tsis tas yuav maj mus ua hauj lwm thaum sawv ntxov, tsis muaj teeb meem loj thiab ceev. Koj tuaj yeem mus pw tom qab, sawv ntxov, pw thaum tav su. Vim li cas tib neeg tsaug zog ntau thaum laus? Yog lawm, nws yog theem pib, vim tias feem ntau tus neeg laus tsuas yog dhuav thiab tsis muaj sijhawm los siv lawv lub sijhawm so txaus nyiam.
Lwm qhov laj thawj vim li cas cov laus pw tsaug zog ntau yog txoj kev tuag. Nws yog ib qho nyuaj rau lub cev tsis muaj zog los tswj cov haujlwm tseem ceeb thiab nws yuav siv sij hawm ntau thiab ntau dua los kho lub zog.
Zoo kawg
Yog li yog tias koj muaj teeb meem pw tsaug zog, tsis txhob maj maj. Txwv tsis pub, nws tuaj yeem cuam tshuam tsis zoo rau lub xeev kev noj qab haus huv thiab ua rau lub neej zoo nyob rau hauv dav dav. Kev noj zaub mov kom raug txhua hnub, tsis muaj tus cwj pwm phem, kev tawm dag zog tsis tu ncua, noj zaub mov zoo thiab tsis muaj kev ntxhov siab yuav cawm koj ntawm qhov teeb meem no. Tab sis, yog tias koj twb txhawj xeeb txog insomnia lossis tsaug zog ntau dhau, mus ntsib kws kho mob.
