Cov txheej txheem:
- Yuav ua li cas yog koj pw tsis tau
- Nws puas tuaj yeem them nyiaj rau qhov tsis muaj kev pw tsaug zog los ntawm kev pw tsaug zog ntev dua hnub tom qab?
- Puas tsim nyog cia cov hluas tsaug zog ntev hnub so?
- Yog vim li cas pw zoo thiab kom muaj nuj nqis txo nrog hnub nyoog
- Ua cov tshuaj tsaug zog kom tsaug zog zoo
- Cas caffeine cuam tshuam rau kev pw tsaug zog
- Kev haus cawv cuam tshuam li cas rau kev pw tsaug zog
2024 Tus sau: Malcolm Clapton | [email protected]. Kawg hloov kho: 2023-12-17 03:58
Tsis muaj kev pw tsaug zog ua rau muaj kev tsis txaus siab, kev nco thiab kev tiv thaiv kab mob, thiab tseem ua rau lub neej luv luv. Nws yog ib qho tsim nyog kom nkag siab txog cov laj thawj uas tiv thaiv peb ntawm kev pw tsaug zog txaus, thiab tshem tawm lawv.
Yuav ua li cas yog koj pw tsis tau
Koj yuav tsum tsis txhob nyob hauv txaj ntev yog tias koj tsis mus pw. Lub paj hlwb yog ib qho khoom siv nco ua ke. Yog tias koj pw hauv txaj ntev ntev, lub hlwb yuav pom tias nws yog qhov chaw pw tsaug zog, tsis txhob tsaug zog.
Mus rau lwm chav thiab nyeem ib phau ntawv. Tsis txhob siv gadgets. Mus pw tsuas yog thaum koj xav tias pw tsaug zog. Ua li no, lub hlwb yuav rov kawm dua los koom nrog chav pw nrog pw tsaug zog.
Yog tias koj tsis xav mus rau lwm chav, sim ua kev xav. Ua ntej, kuv tsis ntseeg tias kev xav tuaj yeem pab daws insomnia. Yog li kuv txiav txim siab sim txoj kev no ntawm kuv tus kheej thaum kuv raug kev txom nyem los ntawm jet lag thaum mus ncig. Nws muab tawm tias qhov no yog ib txoj hauv kev zoo heev.
Meditation calms lub siab, txhawb lub cev so, thiab txo lub paj hlwb lub ntuj "sib ntaus los yog ya" teb rau kev ntxhov siab, uas yog ib tug cim ntawm insomnia.
Nws puas tuaj yeem them nyiaj rau qhov tsis muaj kev pw tsaug zog los ntawm kev pw tsaug zog ntev dua hnub tom qab?
Hmoov tsis zoo, koj tuaj yeem ua tsis tau rau kev pw tsaug zog los ntawm kev sim kom pw txaus tom qab ob peb hnub lossis dhau lub asthiv. Yog tias koj deprived koj ntawm yim teev ntawm kev pw tsaug zog, txawm li cas los xij, txawm tias koj sim ua kom them nyiaj rau qhov tsis muaj nws hmo tom ntej, koj yuav tsis ua tiav. Peb lub hlwb tsis muaj peev xwm ntawm qhov no. Txawm hais tias koj tsaug zog ntev dua tom qab, qhov tsis muaj kev pw tsaug zog txaus yuav cuam tshuam rau koj txoj kev noj qab haus huv.
Puas tsim nyog cia cov hluas tsaug zog ntev hnub so?
Cov niam txiv feem ntau cem cov tub ntxhais hluas rau nkim lub hnub so uas muaj nuj nqis tsaug zog. Txawm li cas los xij, qhov no tsis yog rau ob qho laj thawj.
Ua ntej, nws tsis yog lawv qhov txhaum, nws yog ib qho ntawm lawv qhov xwm txheej. Nws yog nws uas ua rau cov hluas tsaug zog txog thaum noj hmo. Qhov thib ob, nyob rau hauv txoj kev no cov tub ntxhais hluas sim them nyiaj rau qhov tsis muaj kev pw tsaug zog vim tias ntxov sawv ntxov mus rau chav kawm. Yog li ntawd, qhov zoo tshaj plaws, peb yuav tsum hloov txoj hauv kev mus rau kev xyaum kawm.
Yog vim li cas pw zoo thiab kom muaj nuj nqis txo nrog hnub nyoog
Tus neeg laus dua, lub sijhawm luv ntawm nws pw tsaug zog. Muaj kev xav tias qhov xav tau ntawm kev pw tsaug zog txo qis nrog lub hnub nyoog. Tab sis qhov no tsis yog li ntawd. Thaum muaj hnub nyoog 60 lossis 80 xyoo, peb lub cev xav tau kev pw tsaug zog ntau npaum li thaum muaj hnub nyoog 40 xyoo. Lub hlwb tsuas poob nws lub peev xwm los tsim kom tau qhov xav tau ntawm kev pw tsaug zog.
Pw tsaug zog kuj deteriorates nrog lub hnub nyoog. Ib tug neeg pib sawv ntau zaus thaum hmo ntuj vim mob los yog nquag nquag siv chav dej.
Nyob rau hauv tus txheej txheem ntawm kev laus, theem ntawm qeeb, los yog tob, pw tsaug zog yog cuam tshuam. Thaum muaj hnub nyoog 50 xyoo, tus nqi ntawm kev pw tsaug zog tuaj yeem txo los ntawm 40-50% piv rau, piv txwv li, thaum hluas. Thiab thaum muaj hnub nyoog 70 xyoo, tus lej no zoo li mus txog 90%.
Ua cov tshuaj tsaug zog kom tsaug zog zoo
Hmoov tsis zoo, cov tshuaj tsaug zog muab qhov kev xav tsis tseeb ntawm kev pw tsaug zog. Lawv yog cov ntau yam tshuaj uas muaj cov nyhuv sedative. Kev pw tsaug zog ntuj txawv heev los ntawm kev pw tsaug zog sedative.
Cas caffeine cuam tshuam rau kev pw tsaug zog
Txhua tus paub tias haus caffeine tiv thaiv ib tug neeg los ntawm kev tsaug zog. Ib txhia sib cav hais tias lawv yooj yim tau ib khob kas fes ua ntej pw thiab pw tsaug zog zoo. Txawm li cas los xij, qhov no yog qhov kev coj ua txaus ntshai heev: nyob rau hauv kev cuam tshuam ntawm caffeine, pw tsaug zog yuav tsis sib sib zog nqus.
Haus kas fes ua ntej yuav mus pw, ib tug neeg yuav sawv los tawg. Tom qab ntawd nws rov mus txog rau ib khob ntawm cov dej haus no, tsis paub tias qhov ua rau tus mob no yog nag hmo ib feem ntawm caffeine.
Kev haus cawv cuam tshuam li cas rau kev pw tsaug zog
Txawm hais tias cawv muaj cov nyhuv sedative, nws tsis txhawb kev pw tsaug zog zoo, tab sis ua rau nws hnyav dua. Vim yog cawv, ib tug neeg feem ntau tuaj yeem sawv thaum hmo ntuj, thiab thaum sawv ntxov nws tsis nco qab txog nws. Yog li ntawd, tej zaum nws yuav tsis paub tias nws tsaug zog npaum li cas.
Tsis tas li ntawd, haus cawv txo lub sijhawm ntawm REM pw tsaug zog, uas yog qhov tseem ceeb rau kev ua haujlwm ntawm lub cev.
Pom zoo:
Yuav ua li cas kuv tau tshem ntawm yam tsis tsim nyog thiab yog vim li cas koj yuav tsum tau ua thiab
Cov khoom tsis tsim nyog tsis yog tsuas yog clutter qhov chaw, tab sis kuj ua rau nws nyuaj rau tsom mus rau qhov tseem ceeb. Blogger Tim Denning tham txog yuav ua li cas nws pib ua neej nyob los ntawm cov ntsiab cai ntawm minimalism
Tsis yog, tsis yog, thiab tsis yog: vim li cas nws tsis tsim nyog yuav tsum pom zoo nrog txhua tus
Yuav ua li cas kawm hais tias "tsis yog", txawm tias nws nyuaj heev, thiab yog vim li cas koj yuav tsum tsis txhob ua raws li cov coj ntawm lwm tus - peb tham nyob rau hauv no tsab xov xwm
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Daim npav ntsuab yog ib daim ntawv uas yuav tso cai rau koj mus nyob thiab ua haujlwm hauv Tebchaws Meskas. Yuav ua li cas kom tau nws thiab cov ntaub ntawv twg koj yuav tsum tau npaj - peb yuav qhia koj hauv peb cov lus qhia