Cov kev txuas ntawm kev ntxhov siab thiab insomnia


Cov kev txuas ntawm kev ntxhov siab thiab insomnia

Vim li cas kev txhawj xeeb cuam tshuam txog kev pw tsaug zog

Anneli Roberts, 28, muaj kev ntxhov siab thiab tau muaj teeb meem pw tsaug zog txij li thaum nws muaj 16 xyoo.

Nws hais tias “Lub sijhawm tshwj xeeb nyuaj ua rau muaj kev ntxhov siab, Kuv niaj hnub kwv yees txog 3 lossis 4 teev sawv ntxov, uas pom tias nws tsis zoo rau kev ua haujlwm,” nws hais.

“Feem ntau, kuv pw tsis tsaug zog yog tshwm sim los ntawm kev ntxhov siab thiab kuv tsis tuaj yeem pw vim muaj kev txhawj xeeb – lossis qee zaum cov tsos mob ntawm lub cev ua rau muaj kev ntxhov siab yuav ua rau kuv npau taws dhau. hnub. “

Professor Kevin Morgan, ntawm tsev kawm qib siab University of Loughborough’s Clinical Sleep Research Unit tau piav qhia tias yog vim li cas kev ntxhov siab thiaj li tsaug zog.

Nws hais tias “Qhov kev ntxhov siab nyob hauv qhov kev paub dav dav yog qhov tsim peb yuav hais txog qhov arousal, lossis kev zoo siab lossis kev ceeb toom,” nws hais. “Yog koj mus pw npaj siab yuav mus pw, tab sis koj ntxhov siab – thiab nws tsis tseem ceeb dab tsi koj yuav txhawj txog qhov ntawd. Koj twb tau txo qis koj txoj kev pheej yuav tsaug zog zoo.”

Kev ntxhov siab cov tshuaj hormones

Arousal tshwm sim los ntawm kev tawm tsam ‘sib ntaus lossis ya davhlau’, uas tshaj tawm cov kev ntxhov siab cov tshuaj hormones cortisol thiab adrenaline thiab tiv thaiv koj kom tsis txhob tsaug zog. Nws nyuaj ntxiv thaum kev tshawb fawb qhia pom tias muaj kev ntxhov siab thiab kev ntxhov siab tso tawm cov tshuaj hormones zoo ib yam nkaus.

Morgan hais tias “Peb muaj kev sib cais ntawm cov teeb meem kom pw tsaug zog, thiab teeb meem nrog pw tsis tsaug zog, tab sis feem ntau lawv zoo ib yam thaum muaj kev ntxhov siab,” Morgan hais.

“Tsog thaum hmo ntuj – mus siv tsev plob tas, piv txwv li – nws tsis zoo li qub. Tab sis tom qab ntawd teeb meem tshwm sim thaum koj sim rov qab mus pw.

“Yog tias koj lub paj hlwb pib mob siab ntxhov siab txog kev xav txog lwm yam dua li mus pw, ces koj yuav pom tias nws nyuaj rau rov qab mus pw tsaug zog.”

Phem heev voj voog ntawm insomnia

Kev ntxhov siab thiab pw tsis tsaug zog ua hauj lwm hauv kev ncig – qhov tseem ceeb, nws yog ob txoj hauv kev. Morgan piav qhia “Ib qho kev tshwm sim ntawm kev tsis tuaj yeem mus pw tsaug zog yog tias nws tsim kev ntxhov siab,”

“Rau cov neeg uas tau cog lus nruab hnub, tsis tuaj yeem mus pw tsaug zog – thaum koj pheej pw tsis tsaug zog – qhov no ua rau muaj kev ntxhov siab tshwj xeeb ua kom pw tsaug zog.

“Yog tias koj tsis tuaj yeem mus pw tsaug zog, koj pib xav txog qhov cuam tshuam ntawm kev pw tsis tsaug zog yuav muaj rau koj qhov kev ua tau zoo nyob rau hnub tom ntej,” nws piav qhia.

Qhov kev ntxhov siab ua rau tuaj yeem txhawb koj kom hais txog koj lub dag zog kom tau mus pw tsaug zog, uas yog qhov tsis muaj qab hau.

Morgan hais tias “Yog koj sim mus pw, koj yuav luag kom koj nyob ib leeg. Thiab vim li cas qhov ntawd yog ua kom tsaug zog tsim kev lom zem. Nws ua rau koj ceeb toom ntau dua,” Morgan hais.

“Yog tias peb tsom mus rau lub arousing zoo ntawm kev ntxhov siab, ces tsoo lub vicious kev voj voog ntawm insomnia ua lub zog tshaj plaws pab kho insomnia.”

Tsis yog txhua tus yuav tsum muaj yim xuab moos pw ib hmos, vim qee cov neeg ua haujlwm zoo tsawg dua thiab lwm tus pom tias lawv xav tau ntau dua. Tab sis yog koj tsis tsaug zog zoo, nws muaj cov qib koj tuaj yeem ua ntxiv los daws qhov teeb meem.

Tau txais kev pab rau qhov ntxhov siab

Kev ntxhov siab yog qhov teeb meem mob hlwb feem ntau, cuam tshuam 5.9 hauv 100 tus neeg, raws li lub chaw pab Lub SiabCov. Kev daws kev ntxhov siab yuav yog thawj kauj ruam mus pw tsaug zog zoo dua, uas yuav txhais tau tias sim kev pab tus kheej xws li nco qab zoo, hais lus kho, kho kev coj cwj pwm lossis tshuaj noj. Koj tus kws kho mob yuav qhia tau qhov tseeb rau koj kom pom qhov kev kho mob zoo tshaj plaws rau koj.

Pom koj GP

Koj tus kws kho mob tuaj yeem tshawb pom qhov ua rau koj cov teeb meem tsaug zog, koj tuaj yeem nkag mus kho kom zoo. Lawv tuaj yeem xa koj mus rau tus kws kho mob rau kev paub kho tus cwj pwm, uas tuaj yeem pab koj hloov qhov kev xav thiab kev coj ua uas tiv thaiv koj kom tsis txhob tsaug zog.

Cov tshuaj tsaug zog tsis yog cov kws kho mob tshwj tsis yog tias tsis muaj ib yam dab tsi ua haujlwm, vim lawv tuaj yeem muaj cov kev mob tshwm sim loj heev thiab ua rau cov muaj kev quav yeeb. Tej zaum lawv yuav raug ncua lub sijhawm luv luv, txawm li cas los xij, los pab koj ua lub sijhawm so tsaug zog.

Lo rau cov txheej txheem niaj hnub ua

Chris Brantner, kws qhia kev pw tsaug zog ntawm Sleepio, hais tias tsim cov kev ua ntu zus yog qhov tseem ceeb ntawm kev pw tsaug zog zoo dua.

Nws hais tias “Teev lub sijhawm mus pw thiab lub sijhawm tsim kev kub ntxhov thiab lo rau lawv. Txog li ib teev ua ntej yuav mus pw, tsa ib lub sijhawm mus pw.” “Koj lub luag haujlwm yuav tsum pib nrog kev xa cov cuab yeej, vim lawv tsis zoo ua kom peb tsaug zog. Tsis txhob piav txog, cov khoom siv xws li smartphones feem ntau yog qhov chaw ntawm kev ntxhov siab thiab ntxhov siab.”

Ua rau lub chav pw rau qhov chaw pw kom zoo kuj tuaj yeem pab tau – uas txhais tau tias ua kom koj lub txaj xis nyob thiab chav tsis sov dhau los yog lub teeb ci.

Hloov kev ua neej

Txo cov dej qab zib uas muaj caffeine xws li tshuaj yej, kas fes lossis kafes yuav pab koj tsaug zog zoo dua.

Kev tawm dag zog lub cev kom txaus thaum nruab hnub yog tseem ceeb heev rau txo kev ntxhov siab thiab kev ntxhov siab. Nws kuj tseem tuaj yeem pab nrog kev ntxhov siab ib yam nkaus – kev tshawb fawb luam tawm hauv Asmeskas Phau Ntawv Xov Xwm Kev Puas Siab Puas Ntsws hauv xyoo 2017 pom tsuas yog ib teev ib ce muaj zog tuaj yeem pab koj lub siab lub ntsws.

Zam txhob haus cawv

Txawm hais tias cawv yuav ua rau koj tsaug zog sai dua, nws cuam tshuam qhov zoo ntawm koj txoj kev pw tsaug zog. Zam kev haus luam yeeb vim tias nicotine yog yam muaj zog.

Nrhiav sijhawm los so

“Tsis pom lub teeb thiab koom nrog kev ua si kom zoo. Qhov no tuaj yeem yog yoga, haus dej tshuaj yej, da dej sov,” Brantner hais.

Kev xav lossis nco ntsoov tuaj yeem pab tshem lub siab thiab txhawb nqa kev so kom txaus ua ntej mus pw. Cov apps muaj txiaj ntsig xws li Headspace muab cov kev xav tawm tswv yim.

Sau ib qho yuav tsum ua

“Ua ntej nce toj txaj, tsim ib daim ntawv teev npe rau hnub tom qab,” Brantner hais. “Cov kev tshawb fawb tsis ntev los no tau pom tias qhov no yuav pab koj tsis txaus siab txhawj xeeb txog hnub tom qab, yog li pab txo qis kev ntxhov siab thiab cua hlob ua ntej mus pw.”

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