Pleev yog thawj qhov kev noj qab haus huv thiab lub siab zoo. Tsis xav tias ntau tus neeg nto moo xav tias nws yog cov tshuaj yooj yim tshaj plaws tab sis zoo tshaj plaws. Thiab qee tus poj niam paub tseeb tias kev pw tsaug zog, thiab lwm yam, kuj yog qhov zoo nkauj. Qhov no yog lub xeev tseem ceeb ntawm lub hlwb, yog li nws yuav tsum noj qab nyob zoo thiab muaj zog. Yog hais tias ib tug neeg pw tsaug zog ntxhov siab vim, ces nws lub hlwb tsis so, thiab pw tsaug zog tsis coj qhov zoo. Sawv ntxov sawv ntxov tus neeg zoo li no tsis xav ua dab tsi thiab siv sij hawm tag nrho ib hnub tos kom yav tsaus ntuj tsaug zog dua.
Ntau tus neeg yws yws ntawm kev pw tsaug zog thiab haus ib khob ntawm cov tshuaj uas normalize pw tsaug zog. Koj tuaj yeem pw tsaug zog nrog lawv, tab sis nws tsis zoo li los so lub hlwb. Yog li ntawd, koj yuav tsum tsis txhob siv cov tshuaj no. Tsis tas li ntawd, muaj lub sijhawm los ua kom koj lub sijhawm so raws li txoj hauv kev. Cia peb xav seb yuav ua li cas kom pw tsaug zog zoo dua thiab muaj zog dua.
Ntxhais pw tsaug zog
Cov kws tshawb fawb tau ua pov thawj tias ntau tshaj li ib feem peb ntawm cov neeg raug kev txom nyem los ntawm kev pw tsaug zog uas cuam tshuam nrog kev so thiab rov qab los ntawm lub cev. Tab sis tsis muaj ib tug tag nrho replenishment ntawm rog, muaj peev xwm ntawmtsim khoom ua si thaum nruab hnub. Kev pw tsaug zog tsis zoo yog qhov tseem ceeb tshaj plaws uas cuam tshuam rau tib neeg kev noj qab haus huv, tshwj xeeb tshaj yog nyob rau hauv peb lub sijhawm, thaum kev ntxhov siab tau dhau los ua ib qho kev paub rau ntau tus. Yog li dab tsi ua rau tsis tsaug zog? Lo lus teb rau lo lus nug no yooj yim - kom poob lub zog, kev ua haujlwm qis, thiab tom qab ntawd mus rau ntau yam kab mob.
Tseem muaj cov neeg pw tsaug zog tsis muaj teeb meem. Lawv mus pw thiab sawv thaum lawv xav tau. Lawv kuj xav tias muaj zog txhua hnub. Kev pw tsaug zog ntawm lub tsheb ciav hlau lossis tsev so tsis yog teeb meem rau lawv. Lawv tuaj yeem them taus ib khob kas fes tom qab noj hmo. Tab sis rau ntau tus, hmoov tsis, txhua yam yog txawv kiag li. Yog hais tias ib tug neeg raug kev txom nyem los ntawm insomnia ib ntus, ces, feem ntau yuav, muaj ib hnub qhov teeb meem no yuav loj hlob mus rau ib tug niaj hnub. Niaj hnub no peb yuav pom yuav ua li cas tuav insomnia thiab tsim kom muaj kev noj qab nyob zoo pw tsaug zog. Lawv yuav tso cai rau koj kom ua tiav ib hmo noj qab nyob zoo yam tsis muaj qhov tsim nyog awakens thiab cuam tshuam.
Koj xav tau pw ntau npaum li cas?
Cov kws kho mob hais tias ib tug neeg laus yuav tsum tau pw 7-8 teev ib hnub twg thiaj li yuav tau so zoo thiab zoo siab nyob rau ib hnub. Txawm li cas los xij, qee cov neeg tau pw tsaug zog 4-5 teev thiab tseem muaj ib hnub tag nrho.
Tam sim no muaj cov uas tsaug zog tau kaum teev thiab tseem tsis tau pw txaus. Yog li ntawd, nws tsim nyog mus cuag qhov teeb meem ntawm kev pw tsaug zog ntev ntawm tus kheej. Tsis tas li ntawd, theem ntawm lub zog tau txais tom qab so nyob ntawm tsis yog nyob ntawm lub sijhawm ntawm kev pw tsaug zog, tab sis kuj nyob ntawm nws qhov zoo. Yog li ntawd, ua ntej ntawm tag nrho cov, koj yuav tsum tau saib xyuas kom zoo ntawm kev pw tsaug zog.
Vim li cas peb thiaj xav tau pw?
Ua ntej peb xav seb yuav ua li cas kom pw tsaug zog zoo, cia peb xav seb vim li cas nws thiaj li xav tau. Tom qab tag nrho, tsis muaj leej twg xav plam precious feeb ntawm lub neej. Lo lus teb rau lo lus nug no yuav yooj yim dua yog tias koj xav txog dab tsi yuav tshwm sim yam tsis tau pw tsaug zog. Yog tias ib tug neeg tsis tau pw txaus hnub no, tag kis nws tseem tuaj yeem muaj hnub qub. Tab sis yog tias nws tsis tsaug zog zoo hmo thib ob, tom qab ntawd hnub tom qab cov tsos mob ntawm kev pw tsaug zog tsis zoo pib tshwm: chim siab, tsis nco qab, qaug zog heev. Tsis ntev no tus neeg no pib tsaug zog txhua qhov chaw: hauv kev thauj mus los, tom haujlwm, noj hmo, thiab lwm yam. Yog tias koj tseem nyob hauv tus ntsuj plig no, kev tawg tag pib, kev nyuaj rau kev txiav txim siab, tsis muaj lub siab xav, tsis txaus ntseeg. Qee lub sij hawm tib neeg muaj qee yam kab mob rau lawv tus kheej, tsis paub tias lawv tsuas tsis tau pw txaus. Tseem muaj kev xav tias ib hmo uas tsis tau pw yuav siv sij hawm 5 hnub ntawm lub neej.
pw tsaug zog tseem phem dua rau tus neeg dua kev tshaib kev nqhis. Yog tsis muaj kev pw tsaug zog, ib tug neeg tuaj yeem nyob ntev li plaub hnub, tom qab ntawd nws tsis tuaj yeem kov yeej nws tus kheej thiab tsaug zog, feem ntau tsis paub txog nws. Yog li, hmo ntuj so yog qhov tseem ceeb tshaj plaws ntawm lub cev. Lub cev tau txais lub zog tseem ceeb thaum pw tsaug zog. Nws tsis tuaj yeem ua lwm yam!
Kuv yuav mus pw thaum twg?
Nyob rau hauv lub ntiaj teb no dynamic, ntau unwittingly mus pw lig. Thiab qhov no yog kab tias thawj qhov teeb meem yuav tsum tau daws nrog. Raws li cov kws tshawb fawb, nws yuav tsum tau mus pw ua ntej ib tag hmo, nyiam dua ntawm 22 thiab 23 teev. Qee tus kws tshaj lij tawm tsam qhov ntawdmus pw thaum koj xav tau. Tab sis muaj lwm sab ntawm lub npib no: yog hais tias ib tug neeg pw thaum 19-20 teev, ces thaum 2-3 teev sawv ntxov nws yuav sawv thiab pib mob insomnia. Yeej tsis tsaug zog zoo.
Thaum txog 9 teev tsaus ntuj, lub hlwb pib tsim cov tshuaj serotonin, pw tsaug zog hormone. Lub sijhawm no, lub cev kub pib txo qis, thiab lub cev pib npaj pw tsaug zog. Nws so, lub paj hlwb normalizes, thiab tom qab 22 teev koj tuaj yeem pw tsaug zog.
Npaj txaj
Yuav kom pw tsaug zog, raws li tau hais los saum no, koj yuav tsum npaj kom zoo. Thaum 21 teev tsaus ntuj nws yog ib qho tsim nyog yuav tsum tsis txhob ua haujlwm ntawm lub cev thiab lub hlwb. Yog tias koj tawm dag zog thaum yav tsaus ntuj, nws yog qhov zoo dua los ua kom tiav lawv ua ntej 20:00. Yog koj siv los nyeem, saib yeeb yaj kiab, tham hauv xov tooj ua ntej yuav mus pw, thov kom tshem tawm cov cwj pwm no.
Lub chav pw yuav tsum teem ib tus neeg rau kev so. Ua kev hlub ua ntej pw tuaj yeem pab koj so thiab txo kev ntxhov siab. Tom qab lawv, tib neeg yuav tsaug zog sai heev thiab tsaug zog zoo.
Koj yuav tsum pw dab tsi?
Kev pw tsaug zog zoo nyob ntawm lub txaj zoo. Cov kws phais neeg orthopedic ntseeg tias qhov chaw pw tsaug zog yuav tsum nruj txaus, txwv tsis pub muaj kev pheej hmoo ntawm tus txha caj qaum. Nws yog qhov zoo dua los tsis kam txaj txaj muag thiab hauv ncoo loj. Nws yog qhov zoo tshaj plaws thaum lub txaj nyias nyias thiab lub hauv ncoo qis pw ntawm lub txaj. Nws yuav tsum yog qhov siab uas lub taub hau nyob rau hauv txoj kab nrog lub cev.
Tseem tau ntev lawm tias koj yuav tsum tau pw nrog koj lub taub hau mus rau sab hnub tuaj. Qhov no yog sab uas lub hnub sawv ntawm. Tom qab ntawd nws yuav yooj yim tsaug zog, pw tsaug zog yuav muaj zog, thiab kev npau suav yuav zoo siab.
Dinner
Thaum teb cov lus nug ntawm yuav ua li cas kom pw tsaug zog zoo, nws yog qhov tsim nyog hais txog qhov teeb meem ntawm kev noj haus. Cov zaub mov kawg yuav tsum yog 2-3 teev ua ntej yuav mus pw. Tsis tas li ntawd, thaum koj noj hmo ua ntej, koj lub cev yuav so zoo dua.
Yog hais tias nws tau tig tawm tias noj hmo tseem poob rau tom qab, thiab tsis muaj txoj hauv kev yuav tsis kam vim tias muaj kev tshaib plab, sim ua kom nws tsis muaj calorie ntau ntau thiab ntau ntau. Nco ntsoov tias rau lub neej ib txwm muaj, lub cev xav tau zaub mov tsawg dua li peb "xav tau nrog peb lub qhov muag". Ua ntej yuav mus pw, txoj cai no tshwj xeeb tshaj yog muaj tseeb. Yog li ntawd, es tsis txhob hnyav cov khoom noj muaj protein ntau, nws yog qhov zoo dua los xaiv ib lub teeb carbohydrate. Peb txhua tus nco qab cov lus paj huam txij li thaum yau, uas hais tias nws yog qhov zoo dua rau noj hmo rau tus yeeb ncuab. Thiab qhov no yog qhov qhia tau tiag tiag.
cawv thiab caffeine
Cov tshuaj no feem ntau tsis pom zoo siv, tshwj xeeb tshaj yog ua ntej yuav mus pw. Cawv tam sim ntawd tom qab noj induces pw tsaug zog thiab so, tab sis tom qab ib pliag nws ua rau muaj zog excitement. Raws li kev txhawj xeeb txog caffeine, nws yog qhov zoo tshaj kom tsis txhob haus dej haus uas muaj caffeine thaum tav su. Nws yog ib qho tseem ceeb kom nco ntsoov tias caffeine tsis yog nyob hauv kas fes xwb. Nws kuj muaj nyob rau hauv tshuaj yej, chocolate, cola, thiab ntau yam tshuaj kho mob. Muaj cov neeg tsaug zog zoo kawg nkaus tom qab kas fes lossis tshuaj yej, tab sis qhov no tsis tshua muaj qhov tshwj xeeb.
Nws yuav pab tau ntau dua kom haus dej ua ntej yuav mus pwsoothing tshuaj ntsuab tshuaj yej. Rau cov hom phiaj no, tshuaj ntsuab xws li chamomile, mint, hops, txiv qaub balm, valerian yog zoo meej. Nws tau ntev tau ntseeg tias ib khob mis nyuj sov nrog ib tablespoon ntawm zib mu yaj nyob rau hauv nws pab kom tsaug zog zoo. Tej zaum nws yuav muaj tseeb, tab sis mis nyuj, nyob rau hauv cov ntsiab lus ntawm nws cov calorie ntsiab lus, muaj feem xyuam rau cov khoom noj ntau dua li dej qab zib. Thiab yuav ua li cas nrog zaub mov thaum yav tsaus ntuj, peb twb tham lawm.
Ntau cov lus qhia
Ua ntej yuav mus pw, nws yuav pab tau kom da dej sov, thiab nyiam dua da dej. Nws yog ib qho tseem ceeb uas cov dej tsuas yog sov los yog kub me ntsis. Cov kiv cua ntawm qhov sib piv thiab da dej txias zoo dua tos txog thaum sawv ntxov. Cov dej txias ua kom muaj zog, thaum dej kub calms thiab ua kom lub cev so.
Nws yuav tsis yog superfluous mus taug kev hauv huab cua ntshiab ua ntej yuav mus pw. Taug kev ua ntej pw yuav pab koj zom zaub mov sai dua, ua rau koj lub ntsws saturate nrog oxygen, thiab ua rau koj lub cev muaj zog me ntsis. Yog li ntawd, koj yuav tsaug zog sai dua thiab pw tsaug zog zoo dua.
Lub chav pw yuav tsum muaj qhov cua zoo. Nyob rau lub caij ntuj sov, nws feem ntau pom zoo kom tsis txhob kaw lub qhov rais thaum hmo ntuj. Qhov kub hauv chav pw yuav tsum yog 18-20 degrees.
zoo siab
Thaum koj npaj pw thiab pw, saib koj cov kev xav. Nws yog ib qho tseem ceeb kom tshem tawm tag nrho cov negativity ntawm lawv. Txhua yam phem uas tshwm sim hnub no, cia lawv nyob rau hnub no. Thiab zoo, ntawm qhov tsis sib xws, koj yuav tsum nco ntsoov thiab qhuas koj tus kheej rau nws. Teem koj tus kheej kom zoo thiab teem lub hom phiaj meej rau yav tom ntej. Tom qab ntawd koj yuav pw tsaug zog thiab sawv nrog kev zoo siab pib hnub tshiab.
Zoo kawg
Tom qab paub tias yuav ua li cas pw tsaug zog zoo li qub, peb tuaj yeem kos cov lus xaus hauv qab no. Ua ntej, kev pw tsaug zog yog ib qho tseem ceeb heev ntawm physiological txheej txheem uas tsis tuaj yeem tsis quav ntsej. Qhov thib ob, qhov zoo ntawm kev pw tsaug zog yog qhov tseem ceeb tshaj qhov ntau. Yog li ntawd, txhawm rau kom pw tsaug zog kom noj qab nyob zoo, nws yog ib qho tseem ceeb uas yuav tau npaj kom zoo rau nws. Nws tsis yooj yim kiag li, tsuas yog ua qee qhov kev hloov pauv rau koj lub sijhawm ib txwm.
Yog ua li no, koj yuav pib sawv nrog kev zoo siab thiab pib hnub tshiab zoo siab thiab zoo siab. Koj yuav tsis tas haus kas fes thaum sawv ntxov thiab tawm ntawm kev ua haujlwm txhua hnub. Qhov ntawd yog qhov kev pw tsaug zog zoo tsim!
