Puas yog insomnia cuam tshuam rau koj txoj haujlwm?


 Puas yog insomnia cuam tshuam rau koj txoj haujlwm?

Tsis tsuas yog insomnia yog qhov tseem ceeb ua rau muaj teeb meem tshwm sim ntawm kev ua haujlwm, nws ua rau 200,000 hnub mob, ua rau them nyiaj rau lub tebchaws Askiv kev khwv nyiaj billion 40 billion txhua xyoo. “Peb yog lub tebchaws thib ob uas pw tsaug zog tshaj plaws hauv ntiaj teb, tom qab Asmeskas,” hais tias Rachel McGuinness, tus kws paub txog kev pw tsaug zog thiab kev paub coj tus cwj pwm tsis txaus rau insomnia (CBTI) kws kho mob.

Sib nrug los ntawm kev cuam tshuam hauv kev ua haujlwm, kev pw tsis txaus ua rau peb muaj mob txaus ntshai xws li ntshav siab, ntshav qab zib hom 2, kev nyuaj siab, mob cancer, mob plawv thiab rog dhau. “Kev pw tsaug zog zoo hmo yog qhov tseem ceeb tshaj plaws uas peb tuaj yeem ua rau peb lub cev noj qab haus huv,” McGuinness hais.

Tab sis puas yog koj tus thawj coj muaj lub luag haujlwm los txhawb koj yog tias koj muaj kev tsis txaus ntseeg pw tsaug zog? Los yog nws yog qee yam peb xav tau los ntawm peb tus kheej?

Kuv qhov chaw ua haujlwm yuav ua dab tsi?

Ntau lub tuam txhab tam sim no yauv txog lub tswv yim tias pw tsaug zog zoo = cov neeg ua haujlwm zoo dua. Lub tuam txhab Asmeskas pab kas phais Aetna yaum kom nws cov neeg ua haujlwm sau npe rau cov nqi zog uas them rau lawv £ 225 ib xyoo rau kev tau txais 7 teev pw ib hmos, thaum Google lub hauv paus chaw haujlwm hauv London muaj cov “pw tsaug zog” kom cov neeg ua haujlwm tuaj yeem nyob nruab hnub.

“Txawm li cas los xij, chav pw thiab chav pw pw yuav yog ib qho pov thawj kom cov neeg ua haujlwm nyob tau ntev dua ntawm kev ua haujlwm,” McGuinness hais. “Yog tias koj lub tuam txhab muab lawv, nco ntsoov koj tsuas yog siv lawv kom pw sai sai thiab tsis pub hloov chaw pw hauv koj lub txaj thaum hmo ntuj.”

Acas, cov kev pab tawm tswv yim thiab kev sib hais, hais tias cov tswv ntiav haujlwm muaj lub luag haujlwm saib xyuas rau lawv cov neeg ua haujlwm kom paub tseeb tias lawv nyob zoo – qhov no yuav cuam tshuam tshwj xeeb yog tias koj ua haujlwm hmo ntuj ua haujlwm uas tuaj yeem cuam tshuam cov qauv pw tsaug zog. Nug koj lub tuam tsev HR yog tias koj xav paub seb koj lub luag haujlwm lub luag haujlwm yog dab tsi.

Koj lub chaw haujlwm kuj tseem muaj lub luag haujlwm kom paub tseeb tias koj tsis ua haujlwm ntau dhau sijhawm. Qhov no tuaj yeem cuam tshuam koj txoj kev pw tsaug zog, los ntawm kev txwv lub sijhawm koj nyob hauv tsev, lossis vim koj siv sijhawm ntau txhawj txog kev ua haujlwm uas cuam tshuam rau koj kev pw tsaug zog.

Fabkis thiab Lub Tebchaws Yelemees twb tau txwv cov thawj coj hauv xov tooj lossis xa email rau cov neeg ua haujlwm dhau sijhawm los pab tiv thaiv cov neeg ua haujlwm hlawv, yog li koj tuaj yeem sim hais txog lub tswv yim zoo sib xws rau koj tus thawj coj.

Patient.info Saib tag nrho

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Kuv tuaj yeem ua dab tsi?

Acas hais tias cov neeg ua haujlwm yuav tsum muaj lub luag haujlwm txog lawv txoj kev noj qab haus huv thiab kev nyab xeeb ntawm kev ua haujlwm. Yog tias koj muaj kev tsis txaus ntseeg, nws tsim nyog ceeb toom rau koj cov tswv ntiav haujlwm uas koj yuav tau tawm tsam rau ob peb lub asthiv tom ntej.

Kev tsis pw tsaug zog tuaj yeem cuam tshuam koj qhov kev xav thiab saib lub sijhawm, nce qhov kev pheej hmoo ntawm kev raug xwm txheej thiab ua rau koj txoj kev txiav txim siab txiav txim siab. McGuinness hais tias, “Peb xav tau nruab nrab ntawm xya thiab cuaj teev pw ib hmos – 50% ntawm qhov no yog pw me me, 20% yog pw tsaug zog, 25% yog lub qhov muag ceev nrawm (REM) pw tsaug zog, thiab 5% yog lub sijhawm sawv.

“REM pw tsaug zog yog qhov tseem ceeb heev, vim qhov no yog thaum koj lub hlwb txav kev nco thiab kev paub los ntawm koj lub cim xeeb mus rau koj lub cim xeeb ntev. Tsis pw txaus REM pw txhais tau tias koj yuav tsis ua dab tsi kom zoo thiab nws yuav nyuaj dua los khaws lawv. “

Nws yog ib qho tseem ceeb kom ua raws li kev pw tsaug zog zoo kev nquag mus pab tiv thaiv pw tsaug zog thiab tau txais kev pw tsaug zog koj xav tau.

Sim cov lus qhia hauv no

  • Tsum tsis txhob siv lub laptop, cov xov tooj ntse lossis cov ntsiav tshuaj ib mus rau ob teev ua ntej pw – lub teeb xiav tso tawm los ntawm cov ntxaij vab tshaus tuaj yeem cuam tshuam kev tsim tawm ntawm melatonin, cov tshuaj hormones uas pab koj tsaug zog. Txawm tias koj yuav xav tias koj tau txais ua ntej los ntawm kev kuaj koj cov emails, qhov tsis muaj kev pw tsaug zog yuav ua rau koj tsis tshua tuaj yeem ua koj txoj haujlwm kom zoo thaum sawv ntxov.
  • Txiav qis rau cov caffeine – xyoo 2013, cov kws tshawb nrhiav Asmeskas pom tias haus kas fes txawm li 6 teev ua ntej lub txaj yuav cuam tshuam koj cov qauv pw tsaug zog. Lwm qhov kev tshawb fawb luam tawm hauv Kev Tshawb Fawb Kev Tshawb Fawb Txog Kev Tshawb Fawb Hauv 2015 pom kev haus dej haus ob zaug espresso peb teev ua ntej lub txaj yuav ua rau koj lub cev rov qab los ntawm ib teev.
  • Ua kom koj chav pw huv si, huv si thiab ib qho chaw so kom zoo – McGuinness hais tias, “Koj chav pw yuav tsum tsuas yog pw thiab pw ua ke xwb. Tsis txhob siv qee qhov ua chaw ua haujlwm, lossis koj yuav xav txog haujlwm ua ntej koj mus. tsaug zog thiab sai li sai tau koj sawv. “
  • Tsis txhob saib TV hauv txaj – lub teeb tawm los ntawm qhov screen tuaj yeem cuam tshuam rau melatonin ntau lawm, thiab yog tias koj tab tom saib tej yam txaus ntshai lossis txaus siab, qhov no tsis muab sijhawm rau koj lub hlwb kom cua ua ntej pw. Tsis txhob binge saib koj nyiam tshaj plaws; koj yuav tau hais ‘ib ntu rov’ txog rau cov xuaj moos me me, cuam tshuam rau koj kev pw tsaug zog thaum tseem ua haujlwm.
  • Fwm tus tsav lub cev mus pw tsaug zog – McGuinness hais tias, “Kev hlawv lub tswm ciab ntawm ob qhov kawg txhais tau hais tias koj tuaj yeem hlawv thaum kawg.”

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