Kev ua haujlwm tau zoo, kev ua haujlwm, kev tsim khoom, kev txav mus los, kev ua phem - cov no yog cov yam ntxwv uas cov cua daj cua dub ntawm lub neej niaj hnub xav tau los ntawm peb. Peb muaj ntau sab, ntau riam phom, ceev-ko taw, peb sim ua kom tiav txhua yam, peb tsis nkees thiab inexhaustible. Lub zog tuaj qhov twg los rau kev sib tw vwm?
Ib tug neeg niaj hnub siv zog ua haujlwm tsuas yog nyob hauv npau suav xwb, yog li ntawd, kev noj qab haus huv ua rau peb pw tsaug zog zoo heev. Peb yuav tsum tau pw li cas? Yuav tsum pw tsaug zog zoo li cas thiaj li ua kom peb lub zog rov qab los, thiab thaum sawv ntxov peb tau npaj txhij mus rau hauv kev sib ntaus sib tua yeej dua nrog suav tsis txheeb hordes ntawm kev txhawj xeeb thiab teeb meem?
Vim li cas ib tug neeg yuav tsum tau pw
Vim li cas peb thiaj li xav tau kev pw tsaug zog zoo? Koj xav tau pes tsawg teev kom so zoo? Qhov tseeb yog tias peb lub hlwb tswj hwm txhua yam txheej txheem hauv peb lub cev.
Nws yog lub tshuab hluav taws xob ntawm kev txawj ntse, uas txhais tau tias yog lub hauv paus ntawm cov tswv yim tshiab, kev txiav txim siab raug coj mus rau kev vam meej. Nws yog lub luag hauj lwm rau kev txhim kho ntawm reflexes, thiab yog li ntawd kom meej meej ntawm cov kev xav thiab cov leeg, thiab kev puas siab puas ntsws, thiab kev sib raug zoo.
Qhov kev xav, kev zoo siab thiab zookev xav. Nws tswj cov qib hormonal, txiav txim siab libido, uas yog, nws xyaum txiav txim siab tus kheej lub neej.
Cov metabolism yog nyob ntawm nws. Piv txwv li, koj yuav tsum tau pw tsaug zog ntau npaum li cas kom tsis txhob rog? Tom qab tag nrho, cov kev tshawb fawb Asmeskas tau ua pov thawj tias cov neeg pw tsaug zog sai sai.
Kev ua haujlwm hnyav thiab ntau lub ntsej muag ua rau lub hlwb los ntawm qhov kawg ntawm hnub. Nws xav tau kev kho dua tshiab, thiab tsuas yog ua tau hauv npau suav xwb. Yuav tsum pw tsaug zog ntev npaum li cas rau lub hlwb kom rov zoo? Yuav ua li cas rau peb hauv npau suav?
Yuav ua li cas hauv npau suav
Thaum pw tsaug zog, nyuaj, mob siab rau cov txheej txheem neurophysiological tshwm sim hauv tib neeg lub hlwb. Txhua tus tau hnov txog REM thiab tsis-REM pw tsaug zog. Leej twg paub tseeb tias qhov no txhais tau li cas rau peb txhua tus?
Cov theem ntawm kev pw tsaug zog, nrawm thiab qeeb, hloov pauv thiab tsim cov voj voog. Cov voj voog ntws ib tom qab ib qho thiab pom meej meej, nws muaj pov thawj, txwv nyob rau hauv lub sijhawm kwv yees li ib puas feeb.
REM pw tsaug zog yog tus cwj pwm los ntawm cov ntshav ntws mus rau thaj tsam ntawm lub hlwb lub luag haujlwm rau kev nco thiab kev xav, uas yog, nws ua lub luag haujlwm tseem ceeb hauv kev tsim kev nco. Nyob rau theem no, nrog kev ua tiav sab nraud ntawm tus neeg tsaug zog, kev ua haujlwm ntawm cortical txheej ntawm lub hlwb tseem yuav luag ib nrab, alpha rhythms raug kaw rau ntawm EEG. Qhov ntawd yog, thaum peb pw tsaug zog, lub hlwb soj ntsuam cov ntaub ntawv tau txais thaum nruab hnub.
Tsis tas li ntawd, nyob rau theem no muaj kev tso tawm ntau ntawm cov tshuaj hormones adrenal mus rau hauv cov ntshav, ua kom cov ntshav cerebral ntau zuj zus, hloov ntshav siab thiab mem tes,erection. Sawv los ntawm REM pw tsaug zog guarantees kev noj qab nyob zoo.
Nyob rau theem ntawm kev pw tsaug zog tsis yog REM, alpha rhythms maj mam ploj mus, tab sis kev sib txuas visceral tau qhib. Cov kev tshawb fawb soj ntsuam ntawm 5 xyoo dhau los tau ua pov thawj tias nyob rau theem ntawm kev pw tsaug zog qeeb, kev tswj hwm kev ua haujlwm ntawm visceral, uas yog, cov kabmob sab hauv, tshwm sim. Txij li thaum lub cerebral cortex tsis ua haujlwm nyob rau lub sijhawm no, kev sawv hauv qhov tsis yog REM pw tsaug zog yuav muaj kev cuam tshuam tsis zoo rau kev noj qab haus huv.
Txhawm rau kom tsis txhob sawv hauv lub sijhawm qeeb, koj yuav tsum sim ua lub sijhawm pw tsaug zog rau cov teev uas yog ntau yam ntawm 1.5. Nws yog ib qho tseem ceeb tsis tsuas yog pw tsaug zog ntev npaum li cas xwb, tab sis kuj muaj ntau yam ntxiv. ntawm nws lub sijhawm los ntawm 1.5.
Yuav ua li cas npaj koj pw tsaug zog? Yuav ua li cas cais txhua yam uas tuaj yeem cuam tshuam nrog hnub nrog Morpheus? Koj yuav ua li cas thiaj paub tseeb tias koj tau so txaus rau cov sij hawm koj xav tau rau kev pw tsaug zog zoo?
Khawv lub cev lub cev
Koj yuav tsum mus pw ua ntej 22.00. Somnologists hais tias: lub sijhawm kom raug rau kev pw tsaug zog yog los ntawm 22.00 txog 07.00. Koj tus kheej tau pom tias, thaum mus pw lig, ces koj pw tsis tsaug zog ntev. Qhov no yog vim hais tias koj nkees thiab overexcited, thiab arousal tsis muaj dab tsi tab sis thawj theem ntawm qaug zog. Thiab koj qhov kev txhawb siab ib ntus mus rau hmo ntuj yog qhov tshwm sim ntawm kev qaug zog zuj zus.
Yog li ntawd, nws yog ib qho tseem ceeb tsis yog tsuas yog pes tsawg teev pw tsaug zog noj qab nyob zoo, tab sis kuj thaum koj tsaug zog. Lub sij hawm pw tsaug zog yuav tsum poob rau lub sijhawm physiologically tsim nyog. Nws tau raug pov thawj tias kev pw tsaug zog zoo dua yog tias nws pib ua ntej 22.00. Kev pw tsaug zog zoo tshaj plaws rau kev so kom zoo yog ua ntej ib tag hmo.
Nyob zoo
Yog li, peb pom tias kev pw tsaug zog tsis yog ib qho me me thiab tsis yog ib qho kev xav uas tuaj yeem tsis quav ntsej. Ua raws li cov txheej txheem tsim ib zaug thiab rau txhua tus. Nws yuav tsum dhau los ua qhov yuav tsum tau ua rau koj, thaum kawg - paub.
"kev coj tus cwj pwm" txhais li cas rau ib tus neeg hauv kev nkag siab neurophysiological? Qhov no txhais tau hais tias koj tau ua tiav nrog kev txhim kho ntawm cov kev hloov pauv hloov pauv. Ib qho kev xav tsis tu ncua tau tsim - tsaug zog ntawm ib lub sijhawm.
Nws tsis muaj teeb meem yog tias koj tau 6, 7 lossis 8 teev pw tsaug zog. Muaj pes tsawg teev ib tug noj qab nyob zoo pw tsaug zog ntev tsis muaj teeb meem, ua ntej ntawm tag nrho cov nws yuav tsum tau raws sij hawm. Tsis txhob sib txawv ntawm qhov kev ua haujlwm niaj hnub nyob rau hnub so lossis hnub so. Hauv qhov no, kev ua txhaum cai yog tantamount rau kev puas tsuaj, thiab tag nrho cov kev siv zog ua ntej tuaj yeem mus rau hauv qhov dej. Kev ruaj ntseg yuav tsum yog lo lus saib rau kev pw tsaug zog zoo.
Tsis txhob noj ntau dhau lossis tshaib plab
Tsis txhob mus pw nrog plab plab. Muaj ib txoj cai - tsis txhob noj hnyav plaub teev ua ntej yuav mus pw. Noj txaus kom tsaug zog.
Rau noj hmo, koj yuav tsum tsis txhob npaj nqaij, ntsim, ntsev, rog thiab kib, lawv yuav tsis pub koj so hauv npau suav thiab tso lawv lub cim rau ntawm koj lub ntsej muag thaum sawv ntxov. Muab qhov nyiam rau zaub thiab ntses tais diav, stews thiab boiled. Carbohydrate zaub mov txhawb kev pw tsaug zog: cereals, casseroles, pureed zaub kua zaub nrog cereals.
Tsis txhob haus kas fes thaum yav tsaus ntuj thiab suav nrogcaffeine haus. Cocoa, qhob noom xim kasfes, cawv kuj tsis ua rau kev pw tsaug zog zoo. Lawv cov nyhuv tonic nce mus txog qhov siab tshaj peb teev tom qab noj, tsuas yog nyob rau lub sijhawm pw tsaug zog.
Tsis txhob mus pw tshaib plab. Kev tshaib kev nqhis tsis yog "tsis yog phauj", nws tsis yog ib tug phooj ywg ntawm Celestial Morpheus. Nws yog tsis yooj yim sua kom dhau lub pangs ntawm kev tshaib kev nqhis ntev li ntev raws li tus naj npawb ntawm cov sij hawm pw tsaug zog noj qab nyob zoo ntawm ib tug neeg mus ntev. Koj yuav tsum tsis txhob tos thiab tig mus rau hauv lub rumbling ntawm lub plab khoob, ua rau nws tsaug zog nrog ib khob ntawm curdled mis nyuj los yog yogurt. Ib qho kev kho zoo, ntau pua xyoo yog ib khob mis nyuj sov nrog ib diav ntawm zib ntab. Ib khob ntawm sov oatmeal jelly nrog kua txiv hmab txiv ntoo qab zib thiab txiv hmab txiv ntoo yuav kuj muab kev nplij siab rau koj lub plab thiab ua rau nws yooj yim rau tsaug zog.
Tsis txhob hnov qab lub prelude pw
Thov tsaug zog ua ntej. yuam koj tus kheej kom txiav tawm ntawm kev txhawj xeeb thiab teeb meem txhua hnub. Ib teev, ib nrab teev ua ntej yuav mus pw, da dej los yog da dej, muaj kev sib tham aroma los yog ua kom lub cev so. Tua TV, computer, nyeem ntawv zoo dua los yog khi. Lub prelude pw tsaug zog yuav tsum so koj, muab koj nyob rau hauv ib tug so kom txaus.
Kev xaiv txoj hauv kev rau prelude pw tsaug zog yog tus kheej kiag li. Xaiv qhov kev xaiv zoo tshaj plaws rau koj tus kheej los ntawm kev sim, xaiv nws lub sijhawm zoo. Nws tsis yog qhov tseem ceeb txawm tias nws yuav kav li 10 lossis 40 feeb, txawm tias nws yuav yog da dej sov lossis tshuaj ntsuab tshuaj yej, nws yog ib qho tseem ceeb uas nws ua rau muaj kev xav zoo hauv koj. Lub ritual yuav tsum maj mam ua ib tug cwj pwm, koj yuav tsum tsim ib tug conditioned reflex - tsaug zog tom qab lub prelude mus pw.
Nyob hauv npau suav, ib tug neeg so kom txaus, thiab tsis muaj dab tsi yuav tsum tiv thaiv nws los ntawm qhov no. Lub txaj yuav tsum zoo siab. Nws yog ib qho tsim nyog yuav tau xaiv ib lub txaj me me uas muaj peev xwm muab kev txhawb nqa tsim nyog rau qhov nkhaus ntawm tus txha nraub qaum. Qhov tseem ceeb tshwj xeeb yog xaiv lub hauv ncoo, vim nws yog nws uas muab kev so ntawm caj dab cov leeg thaum pw tsaug zog. Daim pam yuav tsum yog lub teeb thiab sov, loj txaus. Lub txaj linen yog nyiam xaiv los ntawm paj rwb lossis linen ntaub. Ib yam, los ntawm ntuj fabrics, yuav tsum yog ris tsho hauv qab. Nws yuav tsum haum dawb nyob ib ncig ntawm koj, tsis txhob nyem los yog cuam tshuam koj pw tsaug zog noj qab nyob zoo. Muaj pes tsawg teev koj tuaj yeem xis nyob hauv cov ris tsho nruj yam tsis tau hloov kho thaum nruab hnub? Vim li cas ho muab koj tus kheej tso rau hauv lub tsho corseted los yog lub thawv kaw ntom nti txhua hmo?
Tshem tawm kev cuam tshuam sab nraud
Nws paub tias cov tib neeg uas tsis tshua hloov lawv lub cev thaum hmo ntuj sawv tau yooj yim thiab hnov ntxhiab lub zog txij thaum sawv ntxov. Cov neeg uas pw tsis tsaug zog, pov thiab tig ntau, sawv thaum sawv ntxov zoo siab heev.
Nws hloov tawm tias hauv npau suav peb tseem hnov mob rau sab nraud stimuli. Lub suab nrov, lub teeb ci, cov ntawv sau, qhov txawv txav ntawm tus txiv, tus me nyuam, tus miv pw ze ntawm lub txaj ua rau peb hnov txog kev txav tsis tau. Qhov no cuam tshuam qhov hloov pauv ntawm cov theem pw tsaug zog, rhuav tshem nws cov cyclicality, thiab txo qis nws qhov zoo. Tag kis sawv ntxov tom qab hmo ntuj so, ib tug neeg xav tias ntxhov siab heev.
Yog li ntawd, sim ua kom koj tus kheej ua tiav kev thaj yeeb nyab xeebthoob plaws hmo ntuj. Ntxoov koj lub qhov rais los thaiv qhov flash ntawm kev tshaj tawm thiab lub teeb taub hau ntawm lub tsheb hla. Kaw lub qhov rais sashes kom lub qhov rais flapping tsis cuam tshuam. Qhia koj tus tsiaj kom ua tsis muaj koj hmo ntuj. Txhawb koj tus menyuam pw hauv koj lub txaj pw. Tau ib lub txaj loj kom koj thiab koj tus txiv tsis txhob cuam tshuam ib leeg.
Kev sib ntaus sib tua hypoxia
Thaum pw tsaug zog, koj lub cev yuav tsum tau txais oxygen txaus. Ua ntej yuav mus pw, chav tsev yuav tsum tau ventilated, koj tuaj yeem tso lub qhov rais qhib thaum hmo ntuj. Nws yog tsis yooj yim sua kom noj qab nyob zoo pw tsaug zog nyob rau hauv ib tug stuffy chav. Muaj pes tsawg teev nyob rau hauv stuffiness koj muaj sia nyob yam tsis muaj mob thaum sawv ntxov? Thiab tsis txhob cia koj tus kheej ntawm huab cua ntshiab thaum pw tsaug zog.
Tab sis tsis txhob cia cua txias hauv chav, nws qhov kub zoo tshaj plaws yuav tsum nyob nruab nrab ntawm 16 txog 18 degrees Celsius.
Koj puas tau pw zoo? Koj puas tau ua tiav qhov koj xav tau? Sawv ntxov sawv ntxov, sawv ntxov, tsis txhob pw ntev, txawm tias tseem ntxov. Koj lub hlwb twb tau koom nrog kev ua haujlwm hnyav, muab qhov tsim nyog rau nws. Siv qhov ua kom ntxov ntxov ua ib qho ua rau lub hnub bouncy. Tom qab tag nrho, yuam koj tus kheej kom tsaug zog dua, koj ua txhaum qhov kev hloov pauv ntawm cov theem thiab kev pw tsaug zog, ua kom tiav kev pw tsaug zog ua tiav nrog qhov nyuaj. Qhov no tuaj yeem ua rau qaug zog thaum lwm zaus koj sawv. Tsis txhob cia koj cov dag zog ua rau tsis muaj dab tsi. Pw nruj thiab noj qab nyob zoo!
