Koj yuav tsum tau pw tsaug zog npaum li cas kom tau pw txaus

2024 Tus sau: Malcolm Clapton | [email protected]. Kawg hloov kho: 2023-12-17 03:58

Cov kws tshawb fawb tau hu lub sijhawm tshwj xeeb rau txhua tus.

Thaum xub thawj siab ib muag, zoo li txhua yam yog yooj yim: kom tau pw tsaug zog zoo, koj tsuas yog yuav tsum tau pw ntev dua. Tab sis yog tias koj yog tus kiv cua ntawm cov kev daws teeb meem "yooj yim", Lifehacker muaj xov xwm phem rau koj.

Yog vim li cas pw tsaug zog ntau npaum li me ntsis

Tsis muaj kev pw tsaug zog muaj ntau yam tshwm sim: los ntawm qaug zog thiab poob ntawm kev xav mus rau qhov tsis muaj peev xwm xav tias zoo li ib tus neeg tsis muaj caffeine. Lawv paub rau txhua tus uas tau dhau los ntawm cov kev sib tham nyuaj lossis paub dhau los ntawm cov kab lus "tag kis sawv ntxov yog hnub kawg." Txawm li cas los xij, qhov overfill yog fraught nrog teeb meem loj.

Nyob rau hauv lub chav kawm ntawm ib tug loj-scale txoj kev kawm Pw tsaug zog Duration thiab tag nrho cov-Cause Mortality: Ib tug Systematic Review thiab Meta-Tsev soj ntsuam ntawm Prospective Studies, uas them rau yuav luag ib thiab ib nrab lab tus neeg laus, ib tug nthuav statistical qauv tsim. Cov neeg uas pw tsawg dua 6 teev ib hmos muaj 12% kev pheej hmoo ntawm kev tuag ntxov ntxov los ntawm cov teeb meem kev noj qab haus huv dua li cov uas so tus qauv 8 teev. Tab sis rau cov neeg uas nyiam pw ntev dua 9 teev txhua hnub, qhov kev pheej hmoo ntawm kev tuag ntxov ntxov yog ntau dua - txog li 30%!

Thiab lub siab xav siv sijhawm ntau dua 8-9 teev hauv kev pw tsaug zog, yog tias nws nrog ib tus neeg tas li, yog qhov txaus ntshai ntawm Kev Qhia Txog Tus Kheej Lub Sijhawm thiab Kev Zoo thiab Kab Mob Ntshav Qab Zib thiab Kev Tuag: Kev Tshuaj Ntsuam Xyuas Meta-Kev tshuaj xyuas cov kab mob plawv.

Feem ntau, kev pw tsaug zog ntev me ntsis yog qee zaum, ntawm chav kawm, yog qhov kev xaiv zoo. Tab sis nws yog qhov zoo dua tsis txhob flirt thiab sim ua kom pw tsaug zog hauv qee qhov kev txwv. Ntxiv mus, cov qauv no twb raug xam.

Koj yuav tsum tau pw ntau npaum li cas thiaj li tsim tau thiab noj qab nyob zoo?

Cov kws tshaj lij ntawm American National Sleep Foundation tau coj qhov teeb meem no tiag tiag. Lawv tsim ib pab pawg kws tshaj lij los ntawm cov kws tshawb fawb hauv ntiaj teb - cov kws tshaj lij pw tsaug zog, nrog rau cov neeg sawv cev ntawm cov koom haum tshaj lij hauv kev noj qab haus huv: neurologists, psychiatrists, gerontologists, pediatricians …

Tau ob xyoos, cov kws tshawb fawb tau ua tib zoo kawm cov ntawv tshaj tawm tshawb fawb thiab cov ntaub ntawv hais txog kev pw tsaug zog thiab nws cov teebmeem ntawm lub cev thiab kev noj qab haus huv. Raws li qhov tshwm sim, muaj cov lus qhia tshiab rau Kev Pw Tsaug Zog Peb Puas Xav Tau Li Cas? hais txog qhov ntev ntawm so nyob ntawm lub hnub nyoog.

Nov yog ntau npaum li cas koj yuav tsum tau pw tsaug zog kom ua tau zoo thiab noj qab nyob zoo:

• Cov menyuam yug tshiab (0-3 lub hlis) - 14-17 teev.
• Cov me nyuam mos (4-11 lub hlis) 12-15 teev
• Cov me nyuam me (1-2 xyoos) - 11-14 teev.
• Preschoolers (3-5 xyoos) - 10-13 teev.
• Cov menyuam yaus hnub nyoog qis dua (6-13 xyoos) - 9-11 teev.
• Cov tub ntxhais hluas (14-17 xyoo) - 8-10 teev.
• Cov tub thiab ntxhais (18-25 xyoos) - 7-9 teev.
• Cov neeg laus (26-64 xyoo) - 7-9 teev.
• Cov neeg laus (65 xyoo thiab laus dua) - 7-8 teev.

Kev sib kis ntawm tus lej yog txuam nrog tus cwj pwm ntawm txhua tus neeg. Thiab qhov no yog to taub, vim hais tias tus nqi ntawm kev pw tsaug zog peb xav tau nyob ntawm tsis tsuas yog lub hnub nyoog, tab sis kuj nyob rau hauv txoj kev ua neej, theem ntawm kev ua si, thiab kev noj qab haus huv.

Txawm li cas los xij, cov ciam teb ntawm kev pw tsaug zog noj qab haus huv tseem yog categorical heev. Yog tias koj tsaug zog ntau dua lossis tsawg dua li lub sijhawm qhia rau koj pawg hnub nyoog, peb feem ntau yuav tham txog kev pw tsaug zog tsis zoo - nrog qee yam kev mob tshwm sim.

Tib txoj kev uas yuav pib tau txais kev pw tsaug zog txaus yog sim ua kom "haum" lub sijhawm pw tsaug zog rau hauv lub moj khaum noj qab haus huv.

Thaum mus pw kom txaus pw

Feem ntau, qhov teeb meem ntawm kev tsis txaus lossis kev pw tsaug zog ntau dhau yog tshwm sim los ntawm ob yam:

1. Koj tsis tuaj yeem mus pw raws sijhawm.
2. Koj tsis tuaj yeem sawv hauv lub sijhawm.

Thiab yog tias qhov kev daws teeb meem rau thawj lub ntsiab lus feem ntau cuam tshuam nrog kev qhuab qhia tus kheej, tom qab ntawd hauv qhov thib ob qhov xwm txheej nyuaj dua. Nws feem ntau tshwm sim tias, ua siab ncaj mus pw thaum 23:00, peb sawv thaum lub tswb nrov, piv txwv li, thaum 6:30. Tab sis nyob rau tib lub sijhawm, peb xav tias ntxhov siab tag nrho - txawm hais tias tus nqi pom zoo zoo li tau ntsib.

Summary: Kom sawv ceev ceev thiab muaj zog, teem lub tswb kom raug. Lub sijhawm pib nws tuaj yeem suav nws tus kheej - piv txwv li, siv lub tshuab xam zauv Lifehacker pw tsaug zog.

Lwm qhov kev xaiv yog siv ib qho ntawm cov mobile apps uas taug qab koj qhov kev pw tsaug zog zoo thiab tsa koj sawv ntawm lub sijhawm.