Nquag insomnia ua rau muaj kev txhim kho ntawm kev qaug zog ntawm lub cev, vim tias kev pw tsaug zog tsuas yog txoj hauv kev zoo rau kev rov zoo. Vim tsis muaj kev pw tsaug zog tsis tu ncua, ib tug neeg raug hem nrog kev poob siab. Tsis tsaug zog yog ib qho teeb meem tseem ceeb ntawm cov neeg niaj hnub no. Yuav pw tsaug zog li cas hauv 5 feeb? Dab tsi yuav tsum tau ua rau qhov no? Cov lus nug zoo li no yog kev txhawj xeeb rau ntau tus neeg insomniacs.
Ua rau pw tsaug zog
Yuav kom paub ua kom koj tus kheej tsaug zog, koj yuav tsum xub tshem tawm qhov ua rau pw tsaug zog. Insomnia tuaj yeem tshwm sim los ntawm cov teeb meem hauv qab no:
- kab mob plawv thiab hlab ntsha;
- tshaib plab;
- pain;
- kab mob khaub thuas (txias);
- kev nyuaj siab tom haujlwm;
- vim yog tshuaj noj;
- kev muaj stimuli sab nraud (suab nrov).
Puas tau pw tsaug zog ntau npaum li cas koj xav tau zoo?
Cov kws tshaj lij uas kawm txog lub sijhawm pw tsaug zog thiab nws cov cim tseem ceeb, sib cav tias 8-teev pw tsaug zog yog qhov zoo rau kev tswj xyuas kev zoo nkauj, hluas thiab kev noj qab haus huv ntawm lub cev. Nyob rau tib lub sijhawm, txhua tus neeg yog tus kheej lub cev: ib qho xav tau 10teev pw tsaug zog, ntxiv 5 teev txaus. Yog li ntawd, nws yog ib qho tseem ceeb uas yuav tau txiav txim siab seb koj yuav tsum tau so thaum hmo ntuj kom zoo li qub.
Yuav ua li cas yooj yim heev. Tos kom txog thaum koj so thiab nrhiav seb koj xav tau sijhawm ntev npaum li cas rau ib hmos pw. Qhov no yog lub sijhawm zoo rau kev sim - tsis tas yuav tsa lub tswb. Qhov kev paub no tseem ceeb heev rau kev tsim koj tus kheej pw tsaug zog. Los ntawm kev ua raws li nws, koj yuav tsis tas yuav rack koj lub hlwb dhau lo lus nug ntawm yuav ua li cas tsaug zog hauv 5 feeb.
Puag thiab sab hauv
Nws feem ntau tshwm sim txawm tias tom qab koj haus ob peb tee ntawm valerian lossis mint tshuaj yej, pw tsis tsaug zog, thiab koj zoo li dhau los ua tus phab ej ntawm zaj dab neeg Yuav ua li cas tsis tsaug zog hmo tom tsev?”. Yuav ua li cas? Yuav pw tsaug zog tam sim li cas?
Feem ntau ua rau insomnia nquag muab zais rau hauv koj sab hauv. Yog li ntawd, kev npaj zoo ntawm lub txaj yog tus yuam sij rau kev pw tsaug zog zoo thiab ceev ceev. Nws paub tias cov xim pastel nyob rau sab hauv ua kom cov hlab ntsha, txo kev ntxhov siab thiab muaj txiaj ntsig zoo rau kev pw tsaug zog.
Tseem ceeb kuj yog ib qho piv txwv zoo li lub txaj. Nws yuav tsum yog qhov chaw xis nyob rau so: lub txaj yog ib qho nyuaj, lub hauv ncoo yog nyias thiab nyiam dua nrog cov tshuaj ntsuab lossis buckwheat. Nws tsis pom zoo kom siv cov ris tsho hauv qab, vim tias nws tsuas yog hauv cov yeeb yaj kiab uas nws xav tau thiab muaj kuab heev, qhov tseeb, nws tsis ua raws li qhov xav tau ntawm txhua qhov thiab ua rau insomnia. Txhob lo lo ntxhuav yog ib qho khoom siv nplua thiab txias, nyob rau hauv uas nws tsis zoo siab rau so, tshwj xeeb tshaj yog nyob rau lub caij ntuj no. Siv ris tsho hauv qab los ntawmpaj rwb ntuj, yog li koj tuaj yeem ua kom tsaug zog zoo.
Cov cai yooj yim rau REM pw tsaug zog
- Pw kom tsawg kawg 8 teev. Qhov no yuav ua kom muaj kev pw tsaug zog ib txwm thiab tsim kom muaj tus qauv pw tsaug zog.
- Tsis txhob txhawj ntau txog kev pw tsaug zog - ib qho kev paub tsuas yog ua rau nws hnyav dua.
- Mus pw zoo dua ua ntej ib tag hmo thiab tib lub sijhawm.
- Txhawm rau txhim kho kev pw tsaug zog, yuav tsum ua cov kab ke hauv qab no txhua hmo: hnav khaub ncaws, txhuam hniav, npaj txaj.
- Ua ntej yuav mus pw koj yuav tsum tau ua pa hauv chav. Nws paub tias huab cua tshiab thiab txias hauv chav ua rau tsaug zog sai sai.
- Koj yuav tsum tsis txhob pw ntawm lub plab khoob, tab sis kev noj ntau dhau kuj tsis pom zoo. Cov tshuaj tsaug zog zoo tshaj plaws yog, oddly txaus, khoom qab zib. Tab sis lawv yuav tsum tau noj hauv qhov nruab nrab, txwv tsis pub koj tuaj yeem tau txais phaus ntxiv raws li cov khoom siv pw tsaug zog sai sai.
- Ua kis las yam tsawg kawg 6 teev ua ntej yuav mus pw. Lub paj hlwb tshwj xeeb yog txhawb los ntawm kev ua haujlwm ntawm lub cev. Kev tawm dag zog thaum sawv ntxov kuj yuav tsum tsis txhob tsis quav ntsej.
- Tsuas yog kev xav zoo pab txhawb kev tawm tsam insomnia.
- Nyob hauv ncoo, txaj thiab lwm yam cwj pwm ntawm lub txaj. Woolen thom khwm yog tias nws txias, xis ris tsho hauv qab - tag nrho rau qhov zoo ntawm so.
- Tsis muaj suab nrov (hloov "nrawm" teev, suab paj nruag, xov tooj cua). Lawv distract thiab energize lub siab. Yog tias koj pw tsis taus vim muaj suab nrov sab nraum phab ntsa lossis qhov rais, koj tuaj yeem siv lub mloog pob ntseg.
Yuav ua li cas tsaug zog hauv 5 feeb?Cov Lus Qhia Tseem Ceeb
Yog tias pw tsis tsaug zog tau tsim txom ob peb hnub, nws yog lub sijhawm coj lub cev tawm hauv lub xeev no. Koj puas txaus siab rau lo lus nug ntawm yuav ua li cas tsaug zog hauv 1 feeb? Kev pw tsaug zog zoo thiab ceev ceev yuav ua kom ua raws li cov lus pom zoo hauv qab no:
-
yuav pw li cas rau ib teev Nyeem ib phau ntawv tho txawv lossis saib yeeb yaj kiab ua ntej pw.
- Nyob ib tug soothing da dej nrog ob peb tee roj (tseem ceeb) los yog hiav txwv ntsev.
- Haus ib khob mis los yog ib khob ntawm kefir (yogurt) ua ntej pw. Cov khoom noj mis nyuj muaj tryptophan, ib qho amino acid uas txhawb kev tsim cov serotonin. Thaum kawg, tig, so lub cev.
- Nws yog qhov tsis xav haus dej cawv thaum hmo ntuj, vim tias lawv cuam tshuam tsis zoo rau kev pw tsaug zog nws tus kheej.
- Ua kom tsis muaj teeb. Nws cuam tshuam rau lub hlwb, tsis pub nws so thiab so.
tshuaj ntsuab zaub mov txawv rau kev pw tsaug zog
Ntau tus neeg mob insomnia, tau kawg, tsis txaus siab rau lo lus nug ntawm yuav ua li cas tsaug zog ib teev. Ntawm qhov tsis sib xws, lawv tab tom nrhiav txoj hauv kev txhim khu kev qha kom plunge mus rau hauv lub suab sib sib zog nqus. Nyob rau hauv cov ntaub ntawv no, cov zaub mov txawv cov tshuaj yog tsim nyog, uas nyob rau hauv lub shortest tau lub sij hawm yuav pab restore lub pw tsaug zog zoo.
- Brew ib teaspoon ntawm mint, ntxiv ib co zib mu rau tshuaj yej thiab haus ua ntej mus pw.
- Pob paj (lavender, chamomile, geranium, mint) nyob ib sab ntawm lub hauv ncoo.
- Ncuav dej npau tshaj ib tablespoon ntawm dill(1 khob) thiab infuse rau kwv yees li 2 teev, haus dej ua ntej pw.
- Npaj ib lub tincture ntawm wormwood keeb kwm: 2 tablespoons ntawm cov hauv paus hniav (crushed) nyob rau hauv 400 ml ntawm dej tsis pub tshaj 2 teev, haus dej ua ntej yuav mus pw.
Techniques and exercises for REM pw tsaug zog
Koj tuaj yeem tiv thaiv insomnia nrog kev pab los ntawm kev ua haujlwm tshwj xeeb lossis cov tswv yim. Lawv yuav qhia koj yuav ua li cas tsaug zog hauv 5 feeb thiab poob rau hauv lub suab zoo pw tsaug zog.
Cov txheej txheem Suav muaj cov txheej txheem los ntawm cov ntsiab lus lom neeg muaj feem cuam tshuam, vim tias cov teeb meem cuam tshuam nrog insomnia yuav raug tso tseg. Piv txwv li, koj yuav tsum nias ntawm qhov sib txawv ntawm pob muag rau 30 vib nas this. Qhov thib ob txoj kev yog massage lub auricles rau tib lub sij hawm nyob rau hauv ib tug clockwise kev taw qhia. Koj tuaj yeem sim kneading lub pits (kwv yees li 5 feeb txhua hnub ua ntej yuav mus pw) uas nyob rau sab hauv ntawm dab teg (xws li, hauv qab pob txha protruding).
Txoj kev so nrog kev ua haujlwm yooj yim. Piv txwv li, koj yuav tsum tau pw ntawm koj nraub qaum, kaw koj ob lub qhov muag thiab so kom txaus. Tom qab ntawd - ua pa tob thiab pib soj ntsuam koj cov kev xav hauv ntau qhov chaw ntawm lub cev (los ntawm taw mus rau lub taub hau). Ua qoj ib ce li 5 feeb txhua hnub.
Tiv thaiv kev pw tsaug zog tsis zoo
- Tsis muaj zaub mov qab ntsev thaum hmo ntuj.
- Tsis suav nrog cov dej haus uas ua kom muaj zog, cov zaub mov muaj roj thiab cov khoom noj uas muaj cov protein.
- Tsis txhob muaj kev sib tham, tsis txhob saib cov yeeb yaj kiab zoo siab thiab tsis txhob nyeem cov phau ntawv ntxim nyiamua ntej yuav mus pw. Tsis tas li ntawd, tsis txhob siv sijhawm ntau dhau ntawm koj lub laptop.
- Tsis txhob pw nruab hnub vim nws tuaj yeem cuam tshuam rau kev pw tsaug zog hmo ntuj.
Tsuas yog ib qho kev sib koom ua ke rau qhov teeb meem ntawm kev pw tsaug zog, kev siv cov lus pom zoo saum toj no thiab ua raws li cov cai yuav pab daws kev pw tsaug zog sai. Tsis txhob muaj kev ntxhov siab, ua lub neej noj qab nyob zoo, kawm kom so kom zoo - thiab tom qab ntawd koj tau lees tias pw tsaug zog zoo!
