Lub hli pw zoo dua
Koj puas xav tias koj pw tsis txaus? Puas nyuaj rau koj poob lossis pw tsaug zog? Yog tias muaj, koj nyob hauv lub tuam txhab zoo: kwv yees li ib ntawm peb tus neeg laus hauv Teb Chaws Asmeskas qhia tias tsis tau pw txaus (National Heart, Lung, and Blood Institute, 2022). Qhov no yog qhov teeb meem tseem ceeb vim tias tsis tsuas yog pw tsaug zog ua rau peb zoo dua, tab sis nws kuj muaj ntau yam txiaj ntsig kev noj qab haus huv mus sij hawm ntev. Kev pw tsaug zog zoo tuaj yeem pab txhawb lub cev tiv thaiv kab mob, txhawb kev noj qab haus huv, txo koj txoj kev pheej hmoo ntawm kev mob ntshav qab zib lossis kab mob plawv, thiab ua rau koj muaj zog rau cov haujlwm tseem ceeb xws li tsav tsheb (US Department of Health thiab Human Services, 2022).
Los ntawm kev paub ntawm tus kheej, kuv paub tias kev pw tsaug zog zoo yog qhov nyuaj kom tau txais. Kuv raug kuaj pom tias muaj kev pw tsaug zog thaum kuv tseem hluas thiab yuav tsum tau kawm txog kev pw tsaug zog zoo kom paub tseeb tias kuv tau pw tsaug zog zoo. Thaum kuv laus lawm, kuv tau ua haujlwm ntawm lub tsev kho mob pw tsaug zog ua tus kws tshaj lij kev sim rau kev pw tsaug zog; qhov no tau muab kuv lub rooj zaum pem hauv ntej los pab lwm tus nrog lawv pw tsaug zog. Yog li, rau Lub Ib Hlis Zoo Tshaj Plaws, Kuv xav qhia rau koj txhua tus ntawm kuv cov lus qhia pw tsaug zog uas kuv tau khaws ntau xyoo. Cov lus qhia no feem ntau yog npaj rau cov neeg pw tsaug zog lossis nrog pw tsaug zog / tsaug zog tsis zoo (circadian atherosclerosis), tab sis kuv ntseeg tau tias lawv tuaj yeem muaj txiaj ntsig rau leej twg.
- Sim sawv tib lub sijhawm txhua hnub. Kev lom zem ntau npaum li nws yog pw tsaug zog nyob rau hnub so, sawv ib puag ncig tib lub sijhawm txhua hnub tso cai rau koj lub cev tsim kom txaus qhov xav tau pw tsaug zog thaum hnub kawg (Peters, 2023). Peb lub cev nyiam cov qauv uas xav tau, yog li kev sawv ntawm lub sijhawm teem ua rau lub cev mus rau hauv lub suab zoo rau kev mus pw hmo ntuj.
- Nco ntsoov tias koj raug tshav ntuj thaum koj sawv. Cov hlwb hauv peb lub qhov muag tshwj xeeb yog attuned rau hnub ci thiab yuav qhia rau lub hlwb kom txo qis melatonin ntau lawm, cov tshuaj uas lub cev tsim los pab pw tsaug zog (Pacheco, 2023). Ntau yam zoo li sawv thaum tib lub sijhawm pab lub cev pw tsaug zog / tsaug zog, lub teeb kuj yog qhov muaj zog rau tswj kev pw tsaug zog. Yog tias koj nyob hauv qhov chaw uas nws nyuaj rau kev tshav ntuj thaum sawv ntxov, xav txog qhov tau txais lub thawv teeb. Lub thawv lub teeb yog ib lub teeb uas ua raws li lub hnub ci thiab yog qhov zoo rau kev tig thaum sawv ntxov (tsuas yog ntaus hauv "lub teeb rau pw tsaug zog" ntawm Amazon kom pom ntau yam kev xaiv).
- Tshav teeb thaum yav tsaus ntuj. Lub teeb ntau dua thaum sawv ntxov yog qhov zoo, tab sis thaum yav tsaus ntuj, qhov sib txawv yog qhov tseeb. Txo koj lub teeb pom kev thaum hmo ntuj, tshwj xeeb tshaj yog los ntawm cov ntxaij vab tshaus hauv computer thiab xov tooj, yuav pab koj lub cev ncaws pob pib tsim melatonin, uas yuav txhawb kev pw tsaug zog zoo (US Department of Health thiab Human Services, 2022). Ntau lub xov tooj niaj hnub thiab cov ntxaij vab tshaus khoos phis tawj muaj cov cuab yeej pab pw tsaug zog uas cov ntxaij vab tshaus yuav dim lossis hloov xim rau txiv kab ntxwv (qhov zoo dua ntawm lub teeb rau qhia lub cev nws yog lub sijhawm pw). Lossis koj tuaj yeem ua qhov kuv ua: hnav looj tsom iav dub ua ntej mus pw (Kuv tus poj niam xav tias lawv zoo li dorky, tab sis lawv ua haujlwm!).
- Noj cov zaub mov raws sij hawm. Kev noj zaub mov yog lwm qhov ua rau qhia koj lub cev pw tsaug zog / pw tsaug zog. Kev noj zaub mov txawv txhua hnub tuaj yeem ua rau lub cev tsis meej pem thiab muab pov tseg (National Sleep Foundation, 2022). Noj hmo zoo tshaj plaws yuav tsum yog ob mus rau peb teev ua ntej yuav mus pw, thiab nyiam noj hmo (National Sleep Foundation, 2022). Thiab tsis muaj khoom noj txom ncauj ib tag hmo; noj zaub mov lig dhau hmo ntuj tiv thaiv koj lub cev los ntawm kev pw tsaug zog (National Sleep Foundation, 2022).
- Yog tias koj tsaug zog thaum hmo ntuj, ua haujlwm ntsiag to kom rov qab mus pw. Nws yog ib txwm sawv ntau zaus thoob plaws ib hmos. Txawm li cas los xij, yog tias koj pom tias koj tsis tuaj yeem rov qab los pw tsaug zog tom qab li 20 feeb, tawm ntawm lub txaj thiab ua haujlwm ntsiag to xws li nyeem ntawv kom so. Qhov no yuav ua rau muaj txiaj ntsig ntau dua rau koj lub cev tsaug zog ntau dua li tossing thiab tig hauv txaj (Johns Hopkins, nd). Kev pw tsaug zog yog ib yam ntawm cov uas koj tsis tuaj yeem yuam; koj yuav tsum so koj lub cev thiab cuam tshuam koj lub siab kom pw tsaug zog tuav.
- Xav ntsib tus kws kho mob pw tsaug zog yog tias muaj teeb meem pw tsaug zog. Yog tias koj pom tias koj pw tsis tsaug zog, lossis pw tsaug zog yog qhov teeb meem rov tshwm sim dua, teem caij nrog tus kws kho mob pw tsaug zog. Kev pw tsaug zog muaj ntau heev, thiab muaj ntau txoj kev kho mob uas tuaj yeem pab koj rov qab los ua kom tsaug zog zoo. Hauv kuv lub sijhawm ua haujlwm ntawm lub tsev kho mob pw tsaug zog, kuv tau pom ntau tus neeg mob lub neej hloov pauv kom zoo dua thaum lawv tau txais lawv cov teeb meem pw tsaug zog.
Sim ua qee cov lus qhia no, thiab kuv vam tias koj txhua tus tau pw tsaug zog zoo dua thaum Lub Kaum Ob Hlis Ntuj!
Cov Kev Pab Rau Cov Lag Luam
Johns Hopkins Tshuaj (nd). Nyob nruab nrab hmo ntuj? Yuav Ua Li Cas Rov Qab Los Pw.
National Heart, Lung, and Blood Institute (2022, Peb Hlis 22). Pw tsaug zog yog dab tsi thiab
Tsis muaj peev xwm? nhlbi.nih.gov/health/sleep-deprivation#:~:text=According%20to%20the%20Centers%20for,at%20least%20once%20a%20month.
National Sleep Foundation (2022, Peb Hlis 13). Tau txais kev noj qab haus huv pw tsaug zog los ntawm kev noj mov raws sijhawm.
Pacheco, Danielle (2023, Plaub Hlis 6). Txoj Kev Kho Teeb Meem rau Insomnia Sufferers. Pw tsaug zog Foundation.
sleepfoundation.org/light-therapy
Peters, Brandon (2023, Lub Ib Hlis 15). Thawj kauj ruam kom pw tsaug zog zoo dua: Sawv ib txhij txhua lub sijhawm
Hnub. VeryWellHealth. verywellhealth.com/30-days-to-better-sleep-3973920#:~:text=Waking%20at%20the%20same%20time%20every%20day%20will%20actually%20help,fall%20asleep%20the%20next%20night.
US Department of Health thiab Human Services (2022, Lub Xya Hli, 15). Noj qab nyob zoo: Tau txaus
Pw tsaug zog. Office of Disease Prevention and Health Promotion. health.gov/myhealthfinder/healthy-living/mental-health-and-relationships/get-enough-sleep