10 kev pw tsaug zog yuam kev uas tuaj yeem ua rau koj raug mob

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

Tshem tawm ntawm lawv thiab koj yuav pib xav tias zoo dua.

1. Tsib teev pw tsaug zog ib hnub yog txaus

Muaj cov dab neeg nrov hauv Is Taws Nem txog cov neeg vam meej uas tau los ua neeg zoo vim lawv tau pw tsawg. Piv txwv li, Leonardo da Vinci, Napoleon, Dali. Tab sis tsuas yog ob peb tus neeg tshwj xeeb tuaj yeem ua qhov no. Cov neeg feem coob xav tau, pw tsaug zog 7-9 teev - ib qho kev qhia tshwj xeeb nyob ntawm hnub nyoog thiab kev nyiam ntawm tus kheej.

Kev pw tsaug zog tsawg dua yuav tsis dhau los ua Napoleon thib ob, tab sis qhov kub siab, ua rau koj muaj kev pheej hmoo ntawm plawv nres, kev nyuaj siab, ntshav qab zib thiab rog, thiab ua mob hnyav rau koj txoj kev txawj ntse.

2. Qhov ntau pw tsaug zog zoo

Qhov no yog lwm qhov kawg. Cov kev tshawb fawb tau pom tias tsis muaj kev pw tsaug zog tsis tu ncua, txawm tias tom qab 8-9 teev ntawm kev pw tsaug zog, yog ib qho cim ntawm kab mob plawv. Tsis tas li ntawd, cov kws tshawb fawb pom tau tias cov neeg uas tsaug zog zoo muaj 30% kev pheej hmoo ntawm kev tuag ntxov ntxov dua li cov neeg uas tsaug zog txaus, tab sis tsis pub ntau tshaj 9 teev. Yog li ntawd nws tsuas yog phem li tsis tau pw txaus.

3. Zoo siab khub niam txiv pw ua ke

Ntawm ntau lub rooj sib tham hu ua "pojniam", koj tuaj yeem nrhiav cov lus hais tias: "Yog tias nws tsis puag koj thaum nws tsaug zog, ces nws tsis hlub koj!" Hauv kev xyaum, txawm li cas los xij, cov khub niam txiv uas pw hauv txaj sib txawv tau pom tias muaj zog dua - tsuas yog vim lawv tau pw tsaug zog zoo dua.

Thiab tsis muaj kev pw tsaug zog ua rau tib neeg chim siab thiab ua rau muaj kev tsis sib haum xeeb. Feem ntau, tsis muaj kev txaj muag thaum khaws koj daim pam thiab mus rau lub rooj zaum.

4. Haus cawv kom tsaug zog yog ib lub tswv yim zoo

Tsis yog tiag. Cawv tuaj yeem tua koj tiag tiag, tab sis nws degrades qhov zoo ntawm koj pw tsaug zog. Tsis tas li ntawd, cov neeg haus dej kom tsaug zog muaj circadian rhythms, thiab lawv pib mus pw thiab sawv tom qab. Thiab qhov ntawd tsis yog hais txog kev pheej hmoo ntawm kev pw tsaug zog apnea (tshem ua pa), uas cawv nce ntxiv. Yog li ntawd, yog tias koj pw tsis tsaug zog, koj zoo dua haus cov mis nyuj kub, tab sis tsis muaj dab tsi muaj zog dua.

5. Ua tsaug rau hnub so

Cov neeg uas tsis tsaug zog ntau, piv txwv li vim yog kev ua haujlwm, feem ntau yog vim li no: “Lub lim tiam nyuaj, kuv ntxhov siab … Tab sis tsis muaj dab tsi! Kuv yuav pw tsaug zog hnub so no thiab nyob zoo. Tsis yog, koj yuav tsis.

Ib txoj kev tshawb fawb los ntawm Tsev Kawm Ntawv Kho Mob Harvard tau pom tias nws tsis tuaj yeem "ntev" lub sijhawm tsis tau. Kev pw tsaug zog ntxiv 10 teev nyob rau hnub so thiab pw tsaug zog 6 teev nyob rau hnub ua haujlwm yuav ua rau koj muaj kev xav zoo ib yam li tus neeg uas tsis tau pw ib hmos. Thiab qhov kev sib hloov ntawm lub neej no kuj ua rau muaj teeb meem pw tsaug zog ntev.

Lwm txoj kev tshawb fawb qhia tias kom rov zoo los ntawm ib teev ntawm kev pw tsaug zog ploj, tus neeg yuav tsum tau pw ib txwm rau plaub hnub. Thiab lub asthiv tsis zoo li yuav txaus rau koj. Tsuas muaj ib qho kev daws teeb meem xwb: mus pw ntxov, pw tsaug zog ntau npaum li qhov tsim nyog rau so (7-9 teev, raws li peb tau hais lawm), thiab tsis txhob hloov qhov kev sib tw no rau hnub so.

6. TV pab koj tsaug zog

Ntau tus ntawm peb nyiam pw tsaug zog thaum saib peb cov yeeb yam yav tsaus ntuj uas nyiam: lub suab nrov tom qab yog qhov zoo rau kev so. Thiab tsis siv neeg kaw muaj nuj nqi rau qhov no yog muab nyob rau hauv niaj hnub gadgets.

Tab sis kev tshawb fawb qhia tias cov neeg uas tsaug zog pem hauv ntej ntawm TV mus pw tom qab, nkees thiab pw tsaug zog ntau dua. Thiab lawv cov circadian rhythms mus yuam kev. Lub teeb los ntawm lub vijtsam tsis tso cai rau koj tsaug zog tag nrho: rau kev pw tsaug zog zoo, xav tau kev tsaus ntuj. Yog li thaum kawg, tig rau TV ua rau muaj kev phom sij ntau dua li qhov zoo.

Yog li ntawd, yog tias koj ntxub pw tsaug zog nyob ntsiag to, tsis txhob qhib TV. Zoo dua pib sau rau ntawm koj lub smartphone nrog suab nrov dawb lossis tsis tshua muaj suab sib tham.

7. Kev pw tsaug zog thaum nruab hnub yog qhov zoo rau koj txoj kev noj qab haus huv

Txhua yam nyob ntawm seb koj pw tsaug zog npaum li cas. Feem ntau hais lus, kev pw tsaug zog yog qhov zoo vim tias nws txo qis kev pheej hmoo ntawm cov kab mob plawv. Tab sis kev pw tsaug zog ntev thaum nruab hnub yog teeb meem. Cov kev tshawb fawb qhia tau hais tias cov neeg uas pw tsaug zog thaum nruab hnub thaum hmo ntuj pw tsaug zog ua rau muaj kev pheej hmoo ntawm ntshav qab zib, rog, thiab txawm tias mob qog noj ntshav.

Txawm tias muaj ib hnub siv nyob rau hauv lub atherosclerosis ntawm "sawv thaum hmo ntuj, pw tsaug zog thaum nruab hnub", ua rau muaj kev puas tsuaj loj rau lub cev thiab metabolism. Tsis tas li ntawd, tus cwj pwm ntawm kev pw tsaug zog thaum nruab hnub cuam tshuam nrog lub cev circadian rhythms.

Feem ntau, US National Sleep Foundation pom zoo kom tsis pub ntau tshaj 30 feeb ntawm kev pw tsaug zog ib hnub twg. Txwv tsis pub, koj yuav taug kev dhau ib hnub thiab muaj teeb meem pw tsaug zog thaum yav tsaus ntuj.

8. Cov neeg uas pw tsaug zog tsis txaus poob phaus

Feem ntau, thaum nws los txog rau cov neeg uas pw tsaug zog tsis zoo, peb xav txog cov neeg mob hnyav nrog lub voj voog hauv qab ob lub qhov muag, nco txog vampires. Tab sis qhov no tsis yog qhov tseeb kiag li: qhov tseeb, cov neeg pw tsaug zog tsis zoo yuav nce qhov hnyav dua li poob nws.

Lub sijhawm pw luv luv yog ib qho tseem ceeb cuam tshuam rau kev pheej hmoo ntawm kev rog. Cov neeg uas muaj teeb meem pw tsaug zog yog qhov hnyav dua. Yog li ntawd, yog tias koj poob phaus, koj tsuas yog yuav tsum tau pw txaus.

9. Snoring yog annoying, tab sis tsis muaj teeb meem

Snoring tsis tsuas cuam tshuam rau lwm tus, tab sis kuj tuaj yeem qhia txog teeb meem kev noj qab haus huv, xws li pw tsaug zog apnea. Lub paj hlwb tau txais oxygen tsawg dua thiab tsim lub cev kom nws tsis ua pa.

Vim li no, tus neeg tsis tau txais kev pw tsaug zog txaus, xav tias qaug zog tas li, thiab nws muaj kev pheej hmoo siab ntawm cov kab mob plawv, ntshav siab thiab teeb meem nrog concentration. Yog li, yog tias koj cov neeg koj hlub yws yws txog kev snoring tas li, tsis txhob kho nws nrog kev thuam thiab mus ntsib kws kho mob.

10. Lub khawm "Snooze" ntawm lub tswb tau tsim los ntawm cov neeg ntse

Tsis nco qab lub pob ntawd. Pw tsaug zog "tsuas yog tsib feeb" tom qab lub tswb nrov yog qhov phem heev. Kev pw tsaug zog tsis zoo yog qhov tsis zoo rau koj txoj kev noj qab haus huv, ua rau kom pw tsaug zog nruab hnub, txo kev ua haujlwm, thiab ua rau koj ntxhov siab.

Yog, thiaj li yuav sawv tam sim ntawd, koj xav tau ntau lub siab xav. Tab sis qhov no yog qhov tsim nyog. Txawm li cas los xij, koj tuaj yeem pab koj tus kheej los ntawm kev teeb tsa ib qho ntawm cov tswb no - tom qab ntawd koj lub xov tooj smartphone yuav ua rau koj khiav mus them lossis thaij duab ntawm lub tub yees tom qab sawv.