Yuav ua li cas kom tshem tau npau suav phem: 6 yam uas yuav tsum tau saib xyuas

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

Tormented los ntawm kev npau suav phem? Xyuas seb koj puas tau ua txhaum nrog cov khoom hauv daim ntawv teev npe no. Feem ntau, cov ntsiab lus yog nyob rau hauv lawv.

1. Koj nyob lig

Kev pw tsaug zog qeeb tau raug pov thawj ua rau npau suav phem. Piv txwv li, xyoo 2011 Turkish txoj kev tshawb fawb pom tias owls feem ntau yuav npau suav phem dua lwm tus.

Txoj kev tawm yog muab "ib qho ntxiv, ntu kawg rau hmo ntuj", mus pw tib lub sijhawm thiab tsis lig dhau.

2. Koj tsis tsaug zog ntau

Cov kws tshawb fawb tau pom tias tsis muaj kev pw tsaug zog ua rau muaj kev ci ntsa iab thiab siv zog ntawm kev npau suav, uas txhais tau hais tias nws ua rau muaj kev pheej hmoo ntawm npau suav phem. Yog li txhua yam uas noj li koj lub sijhawm pw tsaug zog, los ntawm lub dav hlau lag mus rau ib qho kev lom zem, tuaj yeem tig mus rau hmo ntuj txaus ntshai yav tom ntej.

3. Koj tsis muaj kev ntxhov siab

Xav txog kev xav app? Nov yog lwm qhov laj thawj rub tawm nws: kev ntxhov siab thiab kev ntxhov siab ua rau npau suav phem.

Qhov tseeb yog qhov kev xav uas peb tau ntsib thaum tsaug zog cuam tshuam rau kev ua haujlwm ntawm lub hlwb thaum pw tsaug zog. Lub sijhawm no, lub siab, raws li nws tau, ua rau lawv.

Nws ntseeg tau tias kev npau suav phem nyob rau hauv txoj kev no pab daws kev ntxhov siab thiab ntshai, zoo li ua tsaug rau lawv peb tuaj yeem ua haujlwm zoo dua thaum nruab hnub. Txawm li cas los xij, Australian cov kws tshawb fawb tau tsis lees paub qhov kev xav no.

4. Koj tsis zoo siab rau koj lub neej

Cov kws tshawb fawb Finnish tau pom tias kev tsis txaus siab lub neej muaj feem cuam tshuam nrog kev npau suav phem. Tab sis dab tsi yog qhov ua rau thiab dab tsi yog qhov tshwm sim tsis meej meej: lub siab phem tuaj yeem ua rau npau suav phem, uas, dhau los, ua rau lub siab tsis zoo.

Cov Finns kuj pom lwm qhov kev quav yeeb quav tshuaj: cov neeg muaj kev nyuaj siab raws caij nyoog muaj kev npau suav phem ntau dua. Ntawd yog, muaj kev sib txuas ntawm kev npau suav thiab kev xav phem.

Yog li ntawd, yog tias koj poob siab, sim tshem tawm qhov chaw ua haujlwm lom neeg, tawm dag zog, lossis ntsib tus kws kho mob. Koj saib, es tsis txhob ntawm monsters, ntxim hlub ponies yuav pib npau suav.

5. Koj tab tom noj qee yam tshuaj

Ntau cov tshuaj, tshwj xeeb tshaj yog cov tshuaj tiv thaiv kev nyuaj siab, tuaj yeem cuam tshuam koj kev pw tsaug zog. Kev tshuaj xyuas xyoo 2013 tau sau tseg tias tricyclic antidepressants pab txhawb kev npau suav zoo dua, tab sis kev npau suav phem tshwm sim los ntawm kev txwv lawv. Selective serotonin reuptake inhibitors (SSRIs) thiab serotonin thiab norepinephrine reuptake inhibitors (SSRIs) ua rau kev npau suav pom tseeb, tab sis lawv tuaj yeem ua rau npau suav txaus ntshai.

Tau kawg, qhov no tsis yog vim li cas thiaj tso koj cov tshuaj yog tias koj ntxhov siab. Ntawm qhov tsis sib xws, ib koob tshuaj tiv thaiv kev ntxhov siab ruaj khov tuaj yeem pab daws qhov ua rau npau suav phem.

Muaj lwm yam tshuaj uas tuaj yeem rhuav tshem koj hmo ntuj. Piv txwv li, beta blockers. Yog tias koj muaj teeb meem pw tsaug zog vim lawv, tsis txhob tso tseg lossis txo cov koob tshuaj koj tus kheej. Nws yog qhov zoo dua los sab laj nrog koj tus kws kho mob: nws tuaj yeem sau lwm yam tshuaj.

6. Koj noj ua ntej pw

Thaum kawg, cov neeg xav phem tshaj plaws rau kev npau suav phem yog cov khoom noj txom ncauj hmo ntuj. Lub National Sleep Foundation piav qhia tias cov txheej txheem ntawm kev zom cov zaub mov nce lub hlwb ua haujlwm thaum pw tsaug zog. Qhov no ua rau muaj kev pheej hmoo ntawm kev npau suav phem.

Tseem tsis tuaj yeem tiv nrog hmo ntuj tshaib plab? Tom qab ntawd noj mov ntawm cheddar (nws yuav ua rau koj npau suav ntawm ib tug neeg muaj koob meej), tab sis zam lub stilton (qhov cheese no yog qhov ua rau npau suav txawv). Tsawg kawg yog qhov uas British Cheese Board tau thov hauv lawv qhov txawv txawv, tsis muaj kev tshawb fawb. Koj muaj ib hmo ua ntej koj sim nws qhov kev tshawb pom.