2024 Tus sau: Malcolm Clapton | [email protected]. Kawg hloov kho: 2023-12-17 03:58
Koj puas tau pw txaus? Tshawb nrhiav seb yuav tsum tau pw tsaug zog npaum li cas rau cov menyuam mos, menyuam mos, menyuam me, menyuam kawm ntawv preschool, menyuam kawm ntawv, cov hluas, cov hluas, thiab cov laus. Cov neeg ua haujlwm ntawm Harvard University qhia lawv cov kev tshawb fawb pom tseeb.
Cia peb pw tawm hauv lub ntiaj teb tom ntej!
Neeg Txoj Kev Cia Siab
Tseeb tiag, vim li cas siv li ib feem peb ntawm koj lub neej ntawm kev pw tsaug zog, yog tias lub sijhawm "nkim" tuaj yeem siv rau lub hom phiaj zoo? Piv txwv li, tshaj tawm ntawm daim phiaj: “Mus! Kuv tsim!". Los yog nyeem cov ntsiab lus. Hauv thawj kis, peb ua si thiab so lub hlwb, thiab thib ob, peb txhawb nws. Nws yuav zoo li ib tug profit! Tab sis kev tshawb fawb txog kev pw tsaug zog hais tias qhov tsis sib xws: tsis muaj kev pw tsaug zog tsis ua rau lub hlwb so kom zoo thiab ua rau txo qis hauv kev paub txog kev ua haujlwm, kev tsis zoo ntawm cov tshuaj tiv thaiv thiab kev nco lapses.
Qhov xwm txheej no hnyav zuj zus los ntawm qhov tseeb tias tib neeg tsis tuaj yeem ntsuas qhov tsis muaj zog ntawm lawv lub hlwb thiab lub cev muaj peev xwm, ntseeg tias lawv nyob hauv qhov zoo. Yog li, tus neeg pw tsaug zog tsis txaus pib poob qhov kev sib tw kom zoo dua, tsawg kawg ntawm nws tus kheej, tab sis feem ntau pw tsaug zog. Sijhawm tsis pw tsaug zog yuav ua rau muaj kev cuam tshuam tsis zoo rau txhua tus neeg ua haujlwm thiab tus kheej lub neej.
Tej zaum koj tau hnov tias tus nqi pw tsaug zog rau tus neeg laus hloov pauv li ntawm 7-8 teev ib hnub. Puas yog tiag? Tej zaum koj yuav tsum tau ntxiv me ntsis lossis, hloov pauv, rho tawm? Thiab ntau npaum li cas yuav tsum tau pw tsaug zog thaum yau, hluas thiab hluas? Cov lus teb rau cov lus nug no tau nthuav tawm hauv kev tshawb fawb ntxaws ntawm US National Sleep Foundation (USA), lub koom haum tsis muaj txiaj ntsig nrog 25-xyoo keeb kwm ntawm kev kawm txog kev pw tsaug zog.
Ib pawg ntawm 18 cov kws tshawb fawb tau kawm ntau dua 300 (!) Kev tshawb fawb ua haujlwm hauv thaj chaw ntawm kev pw tsaug zog thiab ua rau lawv lub hauv paus muaj ntau qhov kev txiav txim siab txog tus nqi so.
Qhov no yog thawj zaug uas ib lub cev kev tshaj lij tau tsim cov hnub nyoog tshwj xeeb rau kev pw tsaug zog ntev raws li kev tshuaj xyuas nruj me ntsis ntawm cov ntaub ntawv tshawb fawb thoob ntiaj teb hais txog qhov cuam tshuam ntawm kev pw tsaug zog ntev ntawm kev noj qab haus huv, kev ua haujlwm thiab kev nyab xeeb.
Charles Czeisler xibfwb ntawm Harvard Tsev Kawm Ntawv Tshuaj
Raws li qhov xav tau, tus neeg hluas, qhov ntau pw tsaug zog lawv lub cev yuav tsum tau so. Yog li, cov menyuam yug tshiab yuav tsum tau pw txog 2/3 hnub, thaum cov neeg laus muaj xya teev yuav txaus.
| Hnub nyoog | Puag, h |
|---|---|
| Cov menyuam yug tshiab (0-3 lub hlis) | 14–17 |
| Me nyuam mos (4-11 lub hlis) | 12–15 |
| Cov menyuam yaus (1-2 xyoos) | 11–14 |
| Preschoolers (3-5 xyoos) | 10–13 |
| Cov menyuam kawm ntawv (6-13 xyoos) | 9–11 |
| Cov tub ntxhais hluas (14-17 xyoo) | 8–10 |
| Cov tub ntxhais hluas (18-25 xyoos) | 7–9 |
| Cov neeg laus (26-64 xyoo) | 7–9 |
| Seniors (tshaj 65) | 7–8 |
Daim ntawv tshaj tawm los ntawm Charles thiab nws cov npoj yaig lees paub qhov kev tshaj tawm yav dhau los 7-9 teev ntawm kev pw tsaug zog txhua hnub. Tau kawg, qhov no yog qhov ntsuas nruab nrab, uas yuav zoo li exaggerated rau qee qhov, piv txwv li, cov neeg txhawb nqa ntawm polyphasic pw tsaug zog. Tab sis kev tshawb fawb tsis muaj cov ntaub ntawv ntseeg tau lees paub txog kev nyab xeeb ntawm cov txheej txheem so.
Tab sis cov kws tshawb fawb ua siab tawv hais tias kev pw tsaug zog ntau kuj ua rau muaj teeb meem. Ua raws li tus qauv, thiab koj qhov seem 15-17 teev ntawm kev pw tsaug zog yuav raug cim los ntawm qhov zoo, muaj txiaj ntsig thiab txaus siab!
Tab sis yuav ua li cas yog tias npau suav tsis tuaj nyob rau hauv ib txoj kev? Nrhiav 30 txoj hauv kev kom tshem tawm insomnia.
Pom zoo:
Lub cev xav tau calcium ntau npaum li cas ntawm cov hnub nyoog sib txawv?
Endocrinologist teb. Cov lus nug no tau xa los ntawm peb cov neeg nyeem. Koj, ib yam nkaus, nug koj cov lus nug rau Lifehacker - yog tias nws nthuav, peb yuav teb tiag tiag. Lub cev xav tau calcium ntau npaum li cas nyob ntawm hnub nyoog?
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