Lub zog pw ntev npaum li cas?


Lub zog pw ntev npaum li cas?

Fais fab tuag tsis muaj dab tsi tshiab. Tus kws kos duab Salvador Dali sau hauv nws daim ntawv sau cia hais tias nws yuav zaum saum ib lub rooj zaum uas muaj tus yuam sij hauv nws txhais tes tuav saum lub phaj. Thaum nws tsaug zog lawm tus yuam sij ntog, tsa nws sawv kom nws npaj txhij ua haujlwm. Muaj txawm tias muaj kev tshawb fawb los ntawm NASA qhia tias 26 feeb yog qhov zoo tshaj plaws lub sijhawm lub sijhawm los nce kev ceeb toom thiab ua haujlwm tau zoo. Nws zoo li lub siab xav ib yam nkaus.

Hais txog peb lub cev kev noj qab haus huv, ib qho kev tshawb fawb tsis ntev los no tau qhia tias kev pw luv luv hnub nruab hnub tuaj yeem ua kom ntshav siab ntawm bay, thiab muaj qhov cuam tshuam zoo rau lwm yam kev hloov pauv hauv lub neej uas tuaj yeem txo qis.

Kuv tau siv los xav txog lub zog pw li ob peb teev ntawm kev so, tab sis xav tias peb pw hauv kev ncig li 90-feeb, nws siv sijhawm li ob peb teev tawm ntawm koj lub hnub ntau dua uas yuav ua rau koj xav ntau dua li groggy dua li ua ntej? Yuav suav li cas?

Dab tsi yog lub zog pw?

“Firstly, nws yog qhov tseem ceeb ntawm kev sib txawv ntawm lub txaj pw uas tsim nyog, kev pw tsaug zog thiab kev pw luv zog,” qhia cov xibfwb Colin Espie, tus tsim ntawmSleepio.

Qee qhov naps tseem ceeb dua li lwm tus, nws zoo li.

“Ib qho chaw pw tsim nyog yog thaum ib tus neeg paub txog lawv tsaug zog heev – tej zaum muaj kev phom sij zoo li pw tsaug zog – piv txwv li, thaum tsav tsheb lossis nyob rau qhov chaw muaj kev pheej hmoo. Nyob rau cov rooj plaub no, tus neeg yuav tsum ua lub luag haujlwm zoo.” qhov twg lwm tus ua qhov zoo ib yam (piv txwv li, siesta), thiab koom nrog kev so thaum nruab hnub, “nws hais ntxiv. “Thaum kawg, lub sijhawm pw luv fais fab feem ntau yog ib qho kev tawm tsam uas siv los sim kom rov qhib dua thaum nruab hnub.”

Thaum uas feem ntau cov neeg yuav tsis tau txais txiaj ntsig los ntawm kab lis kev cai siesta, koj tuaj yeem tuaj yeem ua lub nrawm nrawm rau koj txoj kev ua haujlwm lossis caij noj su yog tias koj xav tias yuav rov qab ua dua.

Mark Cropley, xibfwb ntawm kev xav txog kev noj qab haus huv ntawm University of Surrey, qhia tias tsuas yog “nees nkaum feeb txaus kom tua lub cev thiab rov qab ua rau lub cev tag nrho”, raws li ntev dua peb caug feeb yuav ua rau koj tsaug tsaug zog thiab tawm tsam ib qho twg. luv-term nce.

Txawm li cas los xij, Espie qhia tias tsuas yog tsib mus rau 10 feeb ntawm so yuav tuaj yeem tshem tawm qhov nkees nkees.

“Zoo, nws tuaj yeem ua haujlwm tau txais txiaj ntsig zoo los ntawm kev ua haujlwm. Vim li no, yog tias koj yuav mus pw lub zog, nws zoo tshaj tom qab noj su nruab nrab ntawm 1-3 teev tsaus ntuj, thaum peb muaj lub lull ntuj hauv peb qib kev paub txog – thiab tiag tiag ua ntej 4 teev tsaus ntuj. “

Patient.info Saib tag nrho

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Puas muaj cov txiaj ntsig?

Yog tias koj yog niam txiv tshiab koj yuav siv koj tus menyuam lub sijhawm pw kom tau kev ua tiav, tab sis lub zog pw rau koj tus kheej tuaj yeem ua rau lub ntiaj teb kev sib txawv, ua rau koj muaj zog dua tshiab thiab nquag.

Espie lees tias “Yog koj tsaug zog tsis ntev thiab tawm tsam kom koj lub qhov muag qhib, pw luv luv thaum yav tav su tuaj yeem pab ua kom rov qab muaj zog thiab txhim kho koj lub siab ntsws,” lees paub Espie. “Txawm li cas los xij, pw luv vim tias koj tawm tsam kom nyob tsaug zog yuav suav tias yog ‘tsim nyog pw’ thiab tsis yog ‘lub zog pw’.”

Thaum naps yeej tuaj yeem muaj cov txiaj ntsig kev ncua sijhawm luv luv, lawv tsis muaj qhov hloov pauv rau kev ua ib txwm nyiam.

Espie ntxhov siab hais tias “Kev pw tsaug zog tsis yog qhov khoom yuav tsum tau muab tua thiab ua kom zoo dua qub.

Nws yog txhua yam txog sijhawm

Ib txoj hauv kev los txhim kho koj tus cwj pwm kev pw tsaug zog zoo yog npaj thaum mus pw raws lub sijhawm koj yuav tsum sawv. Qhov no saib xyuas koj yuav tsis tsim thaum ib nrab-puag ncig thaum lub sijhawm pw tsaug zog, uas tuaj yeem tso koj ntau dua los tsoo lub pob snooze.

Tab sis yog tias koj tab tom nrhiav kom pw tsaug zog, nws yog qhov zoo tshaj kom nws luv, hais Espie.

“Yog koj tsaug zog thiab sawv thaum koj pw tsaug zog qeeb lossis qeeb qeeb, nws tuaj yeem siv qee lub sijhawm los tsim ua ntej koj yuav tsaug zog. Qhov no yog hu ua ‘pw tsaug zog tsis tsaug zog’, thiab tuaj yeem swb lub hom phiaj ntawm pw luv, “nws piav qhia.

Nco ntsoov, yog tias koj pom koj tus kheej tsis tu ncua ncua ntev vim pw tsaug zog tsis zoo qhov no tsis pw lawm. Espie hu qhov no ‘kev zij pw tsaug zog’ – thiab nws txhais tau tias koj tsis tau pw txaus hmo ntuj.

Tsaug zog rau ntawm txoj haujlwm

Capsule cov chaw ntiav pw ua los ntawm chav zoo li hauv lub tebchaws tau nrov rau cov neeg ua haujlwm ntau nyob hauv Nyij Pooj rau kaum xyoo. Zoo sib xws, ‘chav pw pw’ tau popping thoob plaws ntiaj teb, cia cov neeg ua haujlwm hauv chav nyob hauv nroog qev tau txog li ob teev los so. Raws li cov neeg ua haujlwm nyob rau kev ua haujlwm dhau los ua tus qauv, qee cov tuam txhab tab txawm sim cov txiaj ntsig ntawm kev tso cai rau lawv cov neeg ua haujlwm 20 feeb rov qab ntim ntawm chaw ua haujlwm, nrog cov chaw pw uas tau tsim tawm. Tab sis qhov no ua li cas rau koj ib hnub dhau ib hnub?

“Yog tias peb tsaug zog heev thaum nruab hnub ces peb yuav tsum nres thiab pw tsaug zog – tshwj xeeb yog tias peb cov haujlwm xav tau kev ceev faj (cov neeg tsav tsheb caij tsheb, piv txwv) – ib zaug ntxiv, qhov no yuav yog ib qho piv txwv ntawm kev pw tsim nyog dua li ntawm lub zog pw,” hais tias Espie.

Thiab caffeine yuav pab tshwj xeeb nyob ntawm no ib yam nkaus thiab, nws qhia tawm.

“Thaum nws los txo qis tsaug zog ua ntej tsav tsheb, kev tshawb fawb qhia tias kev haus kas fes muaj zog ua ntej tsis muaj sijhawm li 15-20 feeb tuaj yeem txhim kho kev ceeb toom ntawm kev yoj zis,” nws qhia tawm. “Qhov no yog vim tias nws siv sijhawm li 15-20 feeb rau cov teebmeem uas muaj caffeine mus ncaws rau, yog li koj muaj kev cuam tshuam cov txiaj ntsig muaj txiaj ntsig nyob rau sab saum toj ntawm caffeine boost.”

Ntau dua li ntsib lub qhov muag

Yog tias koj pom koj tus kheej nkees tas li, tuaj yeem ua rau lub hauv paus. Thaum nws los txog rau qhov xav tau ntawd, nws yog qhov tseem ceeb los kuaj xyuas cov laj thawj tom qab, xws li kev ntxhov siab lossis ntxhov siab.

“Tej zaum nws yog vim tias peb tsis tau pw txaus hmo ntuj, uas tsis zoo, lossis tej zaum vim tias muaj kev pw tsaug zog me me uas yuav tsum tau kho,” qhia Espie.

Yog tias koj feem ntau xav tias qhov yuav tsum tau pw tsaug zog yam tsis ceeb toom, nws yog qhov tseem ceeb kom pom koj tus GP.

Espie qhia kev xav kho tus cwj pwm (CBT) rau cov neeg uas pw tsis tsaug zog, raws li kev tshawb fawb tshawb fawb dav.

Pom koj cov lus sib dhos

Yog tias koj xav txhim kho koj lub sijhawm pw tsaug zog thiab so hauv qhov tawg me me tsis tu ncua, koj tuaj yeem xav txog seb polyphasic pw tsaug zog yuav ua haujlwm rau koj.

Tab sis ua ntej koj xav txog xws li lub sijhawm pw tsaug zog ntau, nws tsim nyog teem sijhawm. Sim txwv koj cov sijhawm siv sijhawm sab nraud email thiab kev siv thev naus laus zis tom qab muaj qee yam kis thaum yav tsaus ntuj. Koj kuj tuaj yeem nqis peev tau rau hauv SAD teeb yog tias koj tsis ua haujlwm qhov chaw muaj ntau lub teeb ntuj, vim tias qhov no tuaj yeem muaj kev cuam tshuam tseem ceeb rau kev xav thiab zog ntau hnub.

“Ib qho tseem ceeb tshaj plaws thaum nws los txog kev pw tsaug zog yog tswj lub sijhawm ib hnub dhau ib hnub. Rau qee tus neeg, qhov no yuav suav nrog kev poob, tab sis rau lwm tus nws yuav tsis yog. Nws los rau yam uas ua haujlwm rau koj,” hais tias Espie.

“Txawm li cas los xij, tsis muaj kev hloov pauv rau kev xaiv ua ntej kev pw tsaug zog thaum hmo ntuj, yog li nws yog qhov tseem ceeb uas yuav tsum tsis txhob coj mus ua lub sijhawm luv luv ntawm kev siv lub sijhawm luv luv no los ua kev zam rau kev hloov pauv koj txoj kev pw tsaug zog ntev. Cov.

Ib qho ntxiv, yog tias koj nyob ntawm insomnia, pw tsaug zog thaum nruab hnub tuaj yeem ua rau koj tsis tuaj yeem mus pw tsaug zog thaum mus pw, yog li yuav tsum zam. Thiab yog tias koj muaj insomnia, koj yuav tsum zam kev pw-zoo ib yam kom tsis txhob tso koj lub cev moos tawm ntawm synch – thov txim!

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