Yuav ua li cas txhim kho koj txoj kev pw tsaug zog


Yuav ua li cas txhim kho koj txoj kev pw tsaug zog

Thaum kev kho mob cuam tshuam xws li pw tsaug zog apnea lossis insomnia mob yuav tsum tshawb nrhiav kev kho mob, rau ntau ntawm peb peb tsis muaj kev pw tsaug zog yog kev ua neej nyob nrog. Raws li RSPH, “cov niam txiv tshiab, cov tsav tsheb, cov neeg ua haujlwm hloov chaw, cov tsiaj tog thiab cov tub ntxhais hluas,” txhua tus muaj feem yuav pw tsis tsaug zog.

Peb tau qhia peb kom teem sijhawm li sijhawm rau pw tsaug zog, thiab qhia peb tias peb xav tau xya lossis yim teev ib hmos twg kom ua haujlwm zoo tshaj plaws. Txawm li cas los xij, hauv kev muaj tiag, yog tias peb muaj cov menyuam yaus, ua haujlwm ua haujlwm lossis muaj lwm yam cuam tshuam tsis zoo thaum hmo ntuj, qhov no yuav ua tsis tau.

Tab sis, txawm hais tias peb tsis tuaj yeem hloov pauv ntau yam ntawm kev pw tsaug zog uas peb muaj, muaj ntau txoj hauv kev ntuj los txhim kho peb kev pw tsaug zog thiab ua kom feem ntau ntawm peb lub sijhawm so.

Qhib koj lub hauv siab

Thaum sim ua kom muaj txiaj ntsig zoo tshaj plaws ntawm kev pw tsaug zog, nws yog ib qho tseem ceeb kom nkag siab txog peb lub cev kev coj ua thiab ua haujlwm nrog lawv. “Peb pw hauv 90-feeb mus,” piav qhia Gemma Clare, Tus Kws paub Kev Noj Qab Haus Huv Holistic. “Yog hais tias koj nyob rau txoj kab nrog lub sij hawm teem caij ntuj no, koj tuaj yeem xav so ntau, txawm tias koj tsis tau zoo npaum li koj xav tau.”

Los ntawm kev faib peb hmo rau hauv 90 feeb ua ntu ntev, peb tuaj yeem zam kom tsis txhob muaj kev ntshai thaum nruab nrab ntawm kev pw tsaug zog, thiab cia peb lub cev sawv kom muaj ntau dua qub. Clare piav hais tias “Tus nqi zoo tshaj yuav yog rau 90 feeb mus los,” piav qhia Clare. “Tab sis yog tias koj so tom qab plaub los yog tsib, koj yuav hnov ​​zoo dua li yog tias koj pw tsaug zog thiab sawv ib nrab ntawm lub voj voog.”

Suab nyuab? Muaj ib qho app rau qhov ntawd. “Muaj ntau cov kev pab zoo li Sleepytime uas pab koj npaj koj lub sijhawm mus pw thiab lub sijhawm zoo tsim, raws li lub sijhawm muaj,” piav qhia Clare.

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Tsom kom zoo

Txawm hais tias peb tsis tau txais lub qhov muag txaus, nws tseem ceeb uas yuav tau ua rau kev pw tsaug zog zoo tshaj plaws. Yog li peb yuav ua li cas peb thiaj li ua kom peb qhov chaw so zoo?

“Mag neeg feem coob tsis xav txog dab tsi tshwm sim thaum lawv tsaug zog,” piav qhia Dr. Magid Katz, tus kws tshaj lij ntawm kev pw tsaug zog apnea. “Coob leej ntau tus sawv thaum ib tag hmo txawm tsis paub txog. Lawv tau hu ua cov suab paj nruag me me thiab tuaj yeem ua rau tsis zoo los ntawm qhov chaw pw tsis zoo. Tej zaum koj yuav xav tias koj tau pw txaus ib hmos, tabsis koj tseem yuav nkees thiab. ”

Txhawm rau ua kom zoo rau peb kev pw tsaug zog, Katz pom zoo kom peb xav txog qhov zoo ntawm peb daim txaj, thiab txaj. Nws tau piav qhia “Yog tias koj tab tom mob siab hauv qhov mob, nws yuav yog qhov qhia tau tias koj lub nraub qaum tsis tau txais kev txhawb nqa zoo los ntawm koj daim txaj pw,” “Lossis yog koj raug kev txom nyem los ntawm kev ua xua, koj tuaj yeem xav txog lub txaj pw hypoallergenic.”

Txhim kho koj qhov chaw pw

Nws tseem ceeb heev kom ntseeg tau tias peb chav pw txhawb nqa pw tsaug zog zoo. Clare hais tias, “Nco ntsoov koj chav nyob kom huv.” “Chav ntxhov yuav cuam tshuam koj pw tsaug zog txawm hais tias koj tsis paub txog nws lub siab.”

Ib qho ntxiv, nws yog qhov tseem ceeb uas yuav tsum ua kom koj lub txaj pw tsuas yog pw thiab lwm yam kev ua thaum mus pw. Qhov no yuav ua rau koj lub subconscious pom tseeb tias nws txog sijhawm lub sijhawm so.

Lub teeb paug qias neeg

Lub teeb paug cuam tshuam peb lub cev kev coj ua, li ntawd nws yog qhov tseem ceeb peb txo qis tshaj lub teeb nyob hauv chav pw. Sim nqis peev hauv qhov tsaus ntais cov dig muag lossis daim npog ntsej muag kom txiav qis ntawm qhov tsis tsim nyog.

Raug rau “lub teeb xiav” los ntawm cov ntxaij vab tshaus hauv tshuab hluav taws xob tuaj yeem cuam tshuam peb kev pw tsaug zog – txawm tias tom qab peb tau muab peb lub xov tooj tshem tawm thaum hmo ntuj. “Cov ntxaij vab tshaus cuam tshuam peb kev pw tsaug zog vim muaj teeb meem xiav lub teeb tawm los ntawm cov khoom siv digital nws tus kheej,” piav qhia txog Optometrist thiab Kws Tshawb Fawb Dhruvin Patel los ntawm Ocushield. “Lub teeb no cuam tshuam ib yam tshuaj hu ua melatonin uas yog lub luag hauj lwm qhia peb lub cev txog sijhawm tsaug zog.”

Txhawm rau kom peb lub cev npaj txhij rau kev so, nws yog ib qho tseem ceeb uas yuav tsum ua tib zoo xav txog peb txoj kev siv thev naus laus zis. “Txo cov sijhawm saib lub ntsej muag ncaj qha ua ntej koj npaj yuav pw tsaug zog, hauv ib teev ua ntej txoj kev khiav mus txog caij pw yuav tsum pab. Koj tuaj yeem txo qhov pom kev ci ntsa iab ntawm cov ntxaij vab tshaus los ntawm kev siv cov software xiav lub teeb lossis lim cov khoom lag luam, “piav qhia Patel.

Pab koj lub cev hloov pauv

Hauv lub ntiaj teb niaj hnub no tibneeg hu tauj coob, nws tsis yog qhov xav tsis thoob uas peb coob leej ntxhov siab. Thiab peb lub cev tau zoo tuav mus rau qhov nro ntawd, ua rau nws nyuaj hloov mus. Muaj ntau txoj hauv kev uas peb tuaj yeem pab peb cov leeg so kom txaus, los ntawm kev xav kom txog rau kev da dej sov.

Tseem ceeb roj xws li Lavender thiab Ylang Ylang kuj tau hais los txhawb kev so thiab so kom txaus; sim ntxiv ob peb tee dej rau qee cov dej distilled thiab muab tshuaj txhuam koj cov ntawv, lossis ntxiv ob peb tee rau koj chav dej thaum yav tsaus ntuj.

Dab tsi txog kev noj tshuaj?

Txawm tias cov tshuaj muaj nws qhov chaw, txhua cov ntsiav tshuaj tsaug zog nqa tus mob pheej hmoo phiv, suav nrog kev quav, nyob rau hauv nruab nrab-ntev. Yog li nws tau txais txiaj ntsig ntau dua los nrhiav txoj kev daws teeb meem rau lub dag zog lossis tsaug zog tsis zoo. Clare pom zoo tias “Kev siv tshuaj qee zaum tuaj yeem npog qhov teebmeem tsis yog daws teebmeem,” Clare pom zoo. “Feem ntau muaj ntau txoj kev daws teeb meem.”

Txawm li cas los xij, yog tias koj xav tias koj muaj teeb meem pw tsaug zog, nws tsim nyog los tham txog kev cuam tshuam ntxiv. “Yog tias txhua yam ua tsis tiav, lossis koj xav tias koj muaj teeb meem loj dua, mus ntsib koj tus kws kho mob. Qee tus neeg yuav tau txais txiaj ntsig los ntawm cov tshuaj lossis cov cuab yeej siv uas tuaj yeem txhim kho koj txoj kev pw tsaug zog thiab ua rau koj muaj kev noj qab haus huv dua,”

Ua rau feem ntau ntawm kev so

Txawm hais tias peb yuav tsis tuaj yeem cheem tus menyuam quaj, los tsis quav ntsej li ntawm pager, los ntawm nqa ob peb qhov yooj yim tweaks peb tuaj yeem ua rau feem ntau ntawm peb cov pw tsaug zog thiab mloog zoo dua vim yog qhov tshwm sim.

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