Cov zaub mov twg zoo ua ntej pw thiab dab tsi phem

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

Noj hmo zoo yuav pab kom kov yeej insomnia.

Kev pw tsaug zog yog ib qho nyuaj rau kev noj qab haus huv thiab lub hlwb. Kev pw tsaug zog zoo yog cuam tshuam los ntawm ntau yam, los ntawm kev ntxhov siab mus rau cov kab mob caj ces. Txawm li cas los xij, kev noj zaub mov tsis muaj qhov tseem ceeb ntawm no.

Thiab yog tias koj muaj teeb meem pw tsaug zog, nws yuav tsim nyog rov xav txog koj cov zaub mov. Peb txheeb xyuas seb cov khoom twg pab tau, thiab qhov twg, ntawm qhov tsis sib xws, tiv thaiv koj kom tsis txhob muaj txoj cai, noj qab nyob zoo.

Cov khoom noj uas txhim kho kev pw tsaug zog

Yog tias koj ib txwm raug kev txom nyem los ntawm insomnia, suav nrog lawv hauv koj cov zaub mov thiab tom qab ib ntus koj yuav pom qhov txawv.

Txiv tsawb

Cov txiv hmab txiv ntoo no yog nplua nuj nyob rau hauv Khoom noj khoom haus Facts & Calories: Txiv tsawb, raw cov poov tshuaj thiab magnesium - cov khoom uas ua raws li cov leeg nqaij. Lawv pab lub cev so ua ntej pw. Tsis tas li ntawd, txiv tsawb muaj cov amino acid tryptophan L-Tryptophan: Basic Metabolic Functions, Behavioral Research thiab Therapeutic Indications, thiab nws muaj kev koom tes nyob rau hauv lub synthesis ntawm serotonin, ib tug neurotransmitter uas kuj txhawb kev so.

Serotonin, nyob rau hauv lem, nyob rau hauv tus ntawm ib tug enzyme nyob rau hauv lub pineal caj pas ntawm lub paj hlwb hloov mus rau hauv melatonin, lub "pw tsaug zog hormone". Ib txoj kev tshawb fawb ntawm Serum melatonin qib thiab muaj peev xwm antioxidant tom qab noj pineapple, txiv kab ntxwv, lossis txiv tsawb los ntawm cov txiv neej noj qab haus huv tau pom tias tom qab noj ob txiv tsawb, cov ntshav melatonin nce quadrupled. Nws yuav siv li ib teev ua ntej tryptophan mus txog lub hlwb, yog li nws yog qhov zoo tshaj plaws kom noj khoom txom ncauj ib teev thiab ib nrab ua ntej yuav mus pw.

Almond

Cov txiv ntoo qab no muaj nplua nuj nyob rau hauv Cov Txiv Neej, almonds [Suav nrog USDA cov khoom noj khoom haus A256, A264] tsis yog nyob rau hauv cov protein, tab sis kuj muaj nyob rau hauv magnesium - ib yam khoom uas muab cov nyhuv ntawm magnesium supplementation rau thawj insomnia rau cov neeg laus: Ib tug ob-dig muag placebo- tswj kev soj ntsuam sim cov leeg nqaij so thiab ua rau nws yooj yim rau tsaug zog.

Tsis tas li ntawd, almonds yog ib qho tseem ceeb ntawm melatonin. Cov khoom noj khoom haus thiab Bioactivities ntawm Melatonin thiab tej zaum yuav txo qis cortisol. Cov tswv yim ntawm cov khoom noj muaj txiaj ntsig txhawb kev pw tsaug zog hauv tib neeg, ib qho kev ntxhov siab uas tiv thaiv kev pw tsaug zog. Kev Tshawb Fawb Kev Tshawb Fawb Txog Kev Tshawb Fawb thiab hypnotic los ntawm Amygdalus communis L. extract: kev soj ntsuam kev coj tus cwj pwm thiab EEG cov kev tshawb fawb ntawm nas qhia tias hom txiv ntoo no, nrog rau cov roj los ntawm lawv, muaj cov nyhuv sedative thiab hypnotic.

Yog li ntawd, ib tug puv tes ntawm almonds ua ntej pw los yog ib tug qhaub cij nrog almond butter yuav pab tau zoo nyob rau hauv kev sib ntaus tawm tsam insomnia.

Cherry

Cherries yog ib qho ntawm cov khoom siv ntuj tsim ntawm melatonin. Hloov tshiab ntawm Nutraceutical Sleep Therapeutics thiab Kev Tshawb Fawb Kev Tshawb Fawb. Ib khub ntawm cov kev tshawb fawb ntawm Tart cherry kua txiv nce lub sij hawm pw tsaug zog nyob rau hauv cov neeg laus nrog insomnia (830.9), Pilot Study of the Tart Cherry Juice for the Treatment of Insomnia and Investigation of Mechanisms, qhia tias cov neeg laus uas muaj insomnia uas haus 250 milliliters kua txiv hmab txiv ntoo ua ntej. pw tsaug zog nyob rau ib teev thiab ib nrab ntev dua li cov neeg uas tsis haus cherries. Tsis tas li ntawd, lawv pw tsaug zog zoo dua thiab so zoo dua.

Yog li noj ib txhais tes ntawm cherries ib teev ua ntej kov koj lub hauv ncoo, los yog da dej ntawm ib khob ntawm cov kua txiv hmab txiv ntoo.

Chamomile tshuaj yej

Chamomile tshuaj yej muaj cov tshuaj apigenin Chamomile: tshuaj ntsuab ntawm yav dhau los nrog lub neej yav tom ntej, tshuaj ntsuab rau insomnia: Kev tshuaj xyuas thiab kev tshuaj xyuas meta, uas txhawb kev qaug zog thiab pab tiv thaiv insomnia. Ib txoj kev tshawb fawb, Kev ntsuam xyuas ua ntej ntawm kev ua tau zoo thiab kev nyab xeeb ntawm tus qauv chamomile extract rau cov mob tsis txaus ntseeg thawj zaug: Kev tshawb nrhiav cov placebo-tswj randomized, qhia tias cov neeg uas tau siv chamomile extract ob zaug ib hnub rau ib hlis tsaug zog 15 feeb sai dua thiab sawv tsawg dua.. nyob nruab nrab ntawm hmo ntuj piv rau cov uas tsis siv cov extract. Thiab chamomile tshuaj yej lovers muaj qhov txo qis ntawm kev nyuaj siab Cov teebmeem ntawm kev cuam tshuam nrog haus chamomile tshuaj yej ntawm kev pw tsaug zog zoo thiab kev nyuaj siab hauv kev pw tsaug zog cuam tshuam rau cov poj niam tom qab yug me nyuam: kev sim tswj randomized, uas tseem ua rau muaj teeb meem pw tsaug zog.

Passion paj tshuaj yej

Ntxiv nrog rau chamomile, tshuaj yej ua los ntawm passionflower, los yog passion paj, kuj muaj ib tug zoo ntxim rau pw tsaug zog. Nws kuj muaj cov tshuaj apigenin Risks thiab Cov txiaj ntsig ntawm Kev Siv Tshuaj Txhuam Hniav hauv México thiab muaj cov nyhuv calming. Kev ua tau zoo ntawm cov dej haus no tau raug pov thawj sim los ntawm Ob qhov muag tsis pom kev, kev soj ntsuam cov placebo ntawm cov teebmeem ntawm Passiflora incarnata (passionflower) tshuaj ntsuab tshuaj ntsuab ntawm kev pw tsaug zog zoo los ntawm cov kws tshwj xeeb los ntawm Monash University hauv Australia.

Hauv lawv txoj kev kawm, ib pawg neeg laus tau haus ib khob ntawm passionflower tshuaj yej rau xya hnub ua ntej pw. Thiab thaum kawg ntawm lub lim tiam, qhov zoo ntawm cov kev kawm 'kev so hmo ntuj tau zoo dua qub piv rau pawg tswj hwm cov placebo.

Pib haus cov tshuaj yej passionflower ua ntej pw, thiab nws yuav yooj yim dua kom tsaug zog tom qab ob peb lub lis piam.

Kiwi

Kiwi muaj Kiwifruit, (suav gooseberries), muaj nyob rau hauv cia, raw, loj npaum li cas ntawm serotonin, ib tug neurotransmitter uas muaj ib tug relaxing nyhuv thiab pab koj tsaug zog sai. Hauv ib qho kev sim, Cov nyhuv ntawm kiwifruit noj ntawm kev pw tsaug zog zoo hauv cov neeg laus uas muaj teeb meem pw tsaug zog, cov neeg koom tau hais kom noj ob kiwifruit ib teev ua ntej pw txhua hmo. Tom qab ib hlis, cov kws tshawb fawb tau pom tias lub sijhawm nws coj cov neeg mus pw tsaug zog txo qis los ntawm 35%, thiab lub sijhawm thiab qhov zoo ntawm kev so tau nce.

Tsis tas li ntawd, serotonin Brain serotonin, carbohydrate-craving, rog thiab kev nyuaj siab nyob rau hauv kiwi txo lub cev cravings rau carbohydrates. Yog li, yog tias koj gorge rau nws ua ntej pw, koj yuav tsis xav tawm mus noj khoom txom ncauj thaum nruab nrab hmo ntuj.

Oatmeal

Feem ntau oatmeal yog txuam nrog noj tshais. Tab sis nws kuj pab kom tsaug zog. Ua ntej, oatmeal muaj ntau qhov Kev Noj Qab Haus Huv thiab Bioactivities ntawm Melatonin - ntau dua li lwm cov nplej. Qhov thib ob, nws muaj selenium Pw tsaug zog cov tsos mob cuam tshuam nrog kev noj cov zaub mov tshwj xeeb, thiab nws qhov tsis muaj ua rau nyuaj rau pw tsaug zog. Thaum kawg, oatmeal yog nplua nuj nyob rau hauv tryptophan thiab Oat: tshwj xeeb ntawm cov cereals hauv calcium, magnesium, phosphorus, silicon thiab potassium, uas kuj txhawb kev pw tsaug zog noj qab haus huv.

Tab sis nco ntsoov tias cov porridge no noj qab haus huv tsuas yog tias koj noj nws tsis muaj suab thaj. Tab sis qab zib oatmeal, ntawm qhov tod tes, yuav tiv thaiv cov teebmeem ntawm Kev Noj Qab Haus Huv ntawm Pw tsaug zog zoo los ntawm kev tsaug zog.

Mis

Ib khob mis nyuj sov ua ntej pw - txais tos los ntawm thaum yau. Nws pab koj tsaug zog vim nws muaj Mis nyuj proteins uas yog ib qhov chaw ntawm tryptophan - muaj bioactive peptides tryptophan. Tsis tas li ntawd, nws yog ib qho zoo heev ntawm calcium, uas tswj kev tsim cov melatonin. Cov nyhuv ntawm melatonin - nplua nuj hmo ntuj - lub sij hawm mis nyuj rau pw tsaug zog thiab kev ua ub no nyob rau hauv cov neeg laus institutionalized kawm. Yog tias koj sawv thaum hmo ntuj thiab pw tsis tsaug zog dua, haus ib khob mis nrog ib teaspoon ntawm zib mu. Kev sim Cov nyhuv ntawm cov mis nyuj sib tov rau ntawm kev pw tsaug zog zoo ntawm cov neeg mob coronary: Kev tshawb fawb soj ntsuam tau pom tias qhov kev sib xyaw ua ke no txo lub sij hawm nws yuav siv sij hawm tsaug zog thiab txhim kho qhov zoo ntawm kev so.

Walnuts

Walnuts yog ib qhov zoo tshaj plaws ntawm melatonin Health Benefits of Nut Consumption. Tsis tas li ntawd, lawv pab lub cev tsim serotonin Omega-3 Fatty Acids thiab Kev Nyuaj Siab: Cov pov thawj tshawb fawb thiab cov txheej txheem lom neeg, yog li txhawb kev pw tsaug zog. Yog li ntawd, ib tug puv tes ntawm walnuts, noj ib yam li ntawd los yog ntxiv rau ib tug zaub xam lav, ua ntej pw yuav twv yuav raug hu tsis mob.

Cov zaub mov tsis zoo rau kev pw tsaug zog

Cov neeg uas pw tsaug zog yuav tsum tsis nco qab txog lawv.

Caffeine

Txhua leej txhua tus paub tias caffeine pab kas fes, caffeine, thiab pw tsaug zog: Kev tshuaj xyuas cov kev tshawb fawb txog kev sib kis thiab kev sim tshuaj ntsuam xyuas kom zoo siab thiab ua rau koj tsaug zog. Tsis tas li ntawd, nws ua rau qeeb qeeb ntawm Caffeine Consumption thiab Pw tsaug zog zoo hauv Australian Cov Neeg Laus txheej txheem ntawm kev tsaug zog thiab txo tag nrho lub sij hawm pw tsaug zog. Cov tshuaj no tseem muaj kev cuam tshuam tsis zoo txawm tias 6 teev tom qab noj Caffeine Effects ntawm Pw tsaug zog noj 0, 3, lossis 6 teev ua ntej yuav mus pw.

Koj tsis tas yuav hais txog kas fes ua ntej pw, tab sis muaj lwm yam khoom noj caffeine los ntawm txhua qhov chaw thiab yog vim li cas rau kev siv los ntawm cov tub ntxhais kawm ntawv qib siab uas muaj caffeine: chocolate, dej qab zib, cov pos hniav (khoom noj khoom haus ntxiv), thiab qee yam tshuaj. Thiab hauv tshuaj yej, ob qho tib si dub thiab ntsuab, kuj tseem muaj Kev Tshawb Fawb Txog Caffeine Effect of Tea on Health caffeine. Yog li ntawd, ua ntej yuav mus pw, nws yog qhov zoo dua los hloov mus rau kev xaiv tshuaj ntsuab.

Txhua tus neeg muaj qhov sib txawv ntawm Pharmacology ntawm Caffeine rau caffeine: qee tus tuaj yeem haus kas fes loj thaum hmo ntuj thiab pw tsaug zog zoo, rau lwm tus, 150 grams ntawm cov dej haus txaus los tsim txom ib nrab hmo nrog insomnia. Yog li ntawd, tsom ntsoov rau cov tshuaj tiv thaiv ntawm koj lub cev thiab txiav tawm caffeine yog tias koj pom nws qhov tsis zoo ntawm kev pw tsaug zog.

Noj rog

Kev sim Fiber thiab Saturated Fat yog txuam nrog Pw tsaug zog Arousals thiab Slow Wave Pw tsaug zog ua pov thawj tias cov neeg haus zaub mov rog tau txais kev pw tsaug zog tsawg dua li cov neeg haus noj hmo. Kev noj zaub mov muaj rog tsis tsuas yog txo qhov zoo ntawm kev so thaum hmo ntuj. Kev sib raug zoo ntawm kev noj zaub mov thiab kev pw tsaug zog hauv cov tib neeg noj qab haus huv thiab tus nqi ntawm kev tsaug zog, tab sis kuj tuaj yeem ua rau muaj feem cuam tshuam rau tus kab mob gastroesophageal reflux: lub luag haujlwm ntawm kev noj zaub mov, kub siab thiab plab zom mov. Yog tias cov zaub mov tsis tuaj yeem zam tsis tau, tsawg kawg peb teev ua ntej yuav mus pw muaj kev sib koom noj hmo ntawm lub sijhawm noj hmo rau lub txaj thiab kab mob gastro-esophageal reflux.

Txawm li cas los xij, muaj ib qho kev zam rau txoj cai no: cov ntses oily xws li salmon, tuna, trout thiab mackerel, ntawm qhov tod tes, tuaj yeem pab koj tsaug zog. Qhov tseeb yog tias nws pab txhawb rau Vitamin D thiab omega-3 fatty acids tswj serotonin synthesis thiab kev ua, ntu 2: qhov cuam tshuam rau ADHD, kev puas siab puas ntsws bipolar, schizophrenia, thiab kev coj cwj pwm tsis zoo hauv kev tsim cov serotonin. Ib Tug Ntses Noj, Pw Tsaug Zog, Kev Ua Haujlwm Txhua Hnub, thiab Kev Tshawb Fawb Txog Lub Plawv Lub Plawv tau pom tias cov neeg uas noj me ntsis Atlantic salmon ua ntej pw tsaug zog sai dua cov neeg noj nqaij qaib, nqaij nyuj, lossis nqaij npuas.

Cawv

Ethanol muaj kev cuam tshuam tsis zoo rau Cov Kev Cuam Tshuam ntawm Cawv ntawm Kev Pw Tsaug Zog ntawm REM pw tsaug zog cycles thaum peb npau suav. Txij li thaum nws yog cov voj voog uas qhov kev rov ua kom muaj zog nyob ntawm, nws hloov tawm tias cawv deprives koj so, txawm tias hmo ntuj. Tsis tas li ntawd, kev haus dej ntev ntev tuaj yeem cuam tshuam kev circadian rhythms thiab ua rau insomnia pw tsaug zog, tsaug zog, thiab haus cawv.

UPD. Cov ntawv hloov kho thaum lub Cuaj Hlis 15, 2019 nrog ntau cov pov thawj tshawb fawb los ntawm cov ntaub ntawv pov thawj.