Yog tias koj yog ib tus neeg tsis paub qab hau, kab lus no yog rau koj

Yog tias koj yog ib tus neeg tsis paub qab hau, kab lus no yog rau koj

Ntau tus neeg muaj cov noob caj noob ces ua rau lawv nyob lig, tab sis raws li tsab ntawv ceeb toom hauv New York Times, kev ua haujlwm thaum sawv ntxov tshiab tuaj yeem pab hloov lub sijhawm pw, ua kom yooj yim rau sawv ntxov thiab mus ua haujlwm thaum sawv ntxov.

Raws li tsab ntawv ceeb toom, los ntawm Anahad O'Connor, tus kws tshaj xov xwm kev noj qab haus huv, kev tshawb fawb thiab khoom noj khoom haus uas tseem yog tus sau phau ntawv muag khoom zoo tshaj plaws ntawm cov neeg siv khoom noj qab haus huv xws li "Tsis txhob da dej hauv Thunderstorm" thiab "XNUMX Yam Koj Yuav Tsum Noj," Cov txiaj ntsig ntawm kev tshawb fawb, ua raws li kev txhawb nqa ntawm tsoomfwv, qee zaum nws tuaj yeem nyuaj rau kev pw tsaug zog zoo, nrog ntau tshaj li ib feem peb ntawm cov neeg laus ib txwm tsis tau txais kev noj qab haus huv ntawm kev pw tsaug zog, txhais tau tias tsawg kawg yog xya teev ib hmos.

Qhov xwm zoo yog tias ib tug neeg nyiam nyob rau yav tsaus ntuj thiab raug kev txom nyem los ntawm kev pw tsaug zog tsis zoo, muaj cov kauj ruam uas lawv tuaj yeem ua kom dhau los ua neeg sawv ntxov.

Tus kheej biorhythm

Cov txiaj ntsig ntawm cov kev tshawb fawb pom tau hais tias thawj qhov yuav tsum tau xav txog yog tias lub sijhawm pw tsaug zog cuam tshuam rau qee qhov ntawm cov noob, thiab txhua tus neeg muaj lub cev lom neeg lub cev lossis lub cev qauv, uas txiav txim siab lub sijhawm zoo rau kev tsaug zog thiab sawv. Cov kev tshawb fawb tau qhia tias muaj ntau cov noob caj noob ces ua rau peb qee tus sawv ntxov, thaum qee qhov zoo li "hmo ntuj plas," thiab lwm tus poob rau qhov chaw nruab nrab.

Ib txoj kev tshawb fawb luam tawm hauv Nature Communications, piv txwv li, tau txheeb xyuas qhov kev pw tsaug zog ntawm ze li ntawm 700 tus neeg thiab txheeb xyuas ntau tus noob uas ua lub luag haujlwm hauv kev txiav txim siab seb tus neeg puas yog sawv ntxov. Nws hloov tawm hais tias, qhov nruab nrab, cov neeg uas muaj cov noob caj noob ces ntau tshaj plaws yuav tsaug zog thiab sawv li ib nrab teev ua ntej tshaj cov neeg uas muaj cov caj ces tsawg tshaj plaws.

Tib neeg lub cev yog nruab nrog 24-teev txhua hnub cycles uas tswj xyuas thaum peb sawv thiab mus pw tsaug zog, hais tias Dr. Eileen Rosen, MD, tus kws kho mob pw tsaug zog thiab tus kws kho mob ntawm Perelman Tsev Kawm Ntawv Tshuaj ntawm University of Pennsylvania . "Tab sis qhov xwm txheej zoo yog tias nws tuaj yeem muab lub cev lub sijhawm lom neeg muaj qee qhov kev cuam tshuam rau lawv me ntsis."

Distractors

Nws tsis tuaj yeem lees paub tias tus neeg uas muaj cov caj ces tsawg dua thiab nyiam nyob mus txog rau ib tag hmo yuav tsum nyob li ntawd mus ib txhis thiab rov ua dua. Nws yog ib qho ua tau rau ib tug neeg kom tsaug zog tshaj li lawv lub sijhawm pw tsaug zog vim muaj kev cuam tshuam, piv txwv li ntau tus neeg tsaug zog ib txwm nyob ib ncig ntawm 10 teev tsaus ntuj, tab sis xaus rau nyob rau ib tag hmo mus ua hauj lwm, nthwv dej Internet los yog txaus siab rau ib tug yeeb yam thiab series platform, uas nws. ua rau nws nyuaj rau lawv sawv ntxov sawv ntxov nrog lub zog thiab muaj zog. Tab sis qhov xwm txheej no tuaj yeem hloov pauv los ntawm kev tsom mus rau kev hloov kho thaum sawv ntxov, los ntawm ntau cov kauj ruam:

• Txiav txim siab lub sij hawm uas tus neeg xav sawv.
• Tawm ntawm txaj raws sijhawm txhua hnub, txawm tias koj nkees npaum li cas, thiab tau txais tshav ntuj.
• Hnub ci yuav qhia rau lub siab tias nws yog lub sij hawm sawv los.

Cov kev tshawb fawb tau pom tias thaum sawv ntxov lub teeb tuaj yeem txhawb lub circadian atherosclerosis, pab lub cev hloov mus rau lub sijhawm dhau los. Thaum lub cev tau siv los pib hnub ua ntej, tus neeg yuav pib tsaug zog thaum yav tsaus ntuj. Qhov zoo tshaj plaws, tus neeg yuav tsum tawm mus thaum sawv ntxov thiab ua kis las lossis lwm yam haujlwm uas ua rau lawv ceeb toom.

"Kev taug kev nrawm sab nraud thaum sawv ntxov yog txoj hauv kev zoo heev los pib qhia koj lub moos lom neeg sab hauv tias nws yog lub sijhawm" los pib hnub ua haujlwm, hais tias Dr.

kho lub teeb

Yog tias koj lub sijhawm lub hom phiaj yog sawv ntxov ua ntej hnub tuaj lossis tsis tuaj yeem tawm mus sab nraud vim huab cua phem, lwm txoj hauv kev yuav yog sim kho lub teeb ci, uas suav nrog tig lub teeb tshwj xeeb li 30 feeb txhua tag kis thaum npaj siv. mus txog rau thaum pib ntawm lub hnub. Nyob rau hauv qhov xwm txheej no, lub rooj teeb lub rooj tsis tu ncua lossis lub teeb saum taub hau yuav tsis ua kom yuam kev, tab sis yuav tsum muaj lub teeb kho lub teeb vim nws yog tsim los simulate sab nraum lub teeb.

Lub hnub ci los ntawm nruab hnub thiab tsaus teeb thaum hmo ntuj

Thaum raug tshav ntuj thaum sawv ntxov yog qhov tseem ceeb, ib tug yuav tsum tau sim kom tau txais ntau lub hnub ci thaum nruab hnub, vim qhov no tseem yuav pab hloov lawv lub moos mus rau qhov raug. Tom qab ntawd nws yuav tsum sim, thaum yav tsaus ntuj, txhawm rau txo nws txoj kev raug rau lub teeb ci. Lub teeb ci, teeb, thiab teeb nyeem ntawv yog qhov zoo, tab sis sim zam kom tsis txhob raug cov khoom siv uas tawm lub teeb xiav, suav nrog khoos phis tawj, teeb fluorescent, cov ntxaij vab tshaus TV, thiab smartphones, tsis pub dhau ob mus rau peb teev ntawm lub sijhawm koj xav pw tsaug zog.

Cov kev tshawb fawb pom tau hais tias raug lub teeb xiav thaum hmo ntuj tuaj yeem cuam tshuam kev pw tsaug zog thiab txo qis melatonin, cov tshuaj hormones uas pab tswj kev pw tsaug zog.

Cov kws tshawb fawb tau tshawb pom tias lub teeb xiav tuaj yeem cuam tshuam rau lub moos lom neeg, ua rau nws nyuaj rau ua ib tus neeg nquag thaum sawv ntxov.

Melatonin Dosage

Qee qhov kev pab tuaj yeem tau txais nrog cov tshuaj melatonin tsawg heev, uas tuaj yeem pom hauv cov khw muag tshuaj feem ntau, hais tias Dr. Sabra Abbott, tus pab xibfwb ntawm neurology hauv cov tshuaj tsaug zog ntawm Northwestern University School of Medicine hauv Chicago. Dr. Abbott pom zoo kom noj tsis pub ntau tshaj ib nrab milligram ib teev ua ntej pw.

Nws yog ib qho tseem ceeb kom tsis txhob noj tshuaj tsawg. Dr. Abbott tau hais ntxiv tias kev noj tshuaj melatonin yog ib qho kev sim "muab ib qho yooj yim qhia tias hmo ntuj tau pib, ceeb toom tiv thaiv kev nce koob tshuaj vim tias melatonin tuaj yeem cuam tshuam rau lub moos circadian tom qab thiab ua rau qhov teeb meem loj dua."

hnub so

Dr. Rosen qhia txog qhov yuav tsum tau ua raws li cov kauj ruam thiab nco ntsoov kom pw ntxov thaum yav tsaus ntuj, suav nrog cov hnub so thiab hnub so, vim yog tias muaj "kev lom zem rau hnub so thiab tus neeg nyob lig lossis pib saib TV yav tsaus ntuj. ” hmo ntuj, nws yuav thim txhua yam uas nws nyuam qhuav ua, thiab nws yuav tsum pib dua. "

Ntsig pw tsaug zog theem syndrome

Qee tus neeg raug kev txom nyem los ntawm ib tus mob hu ua "kev ncua sij hawm pw tsaug zog", uas zoo li tsis tsaug zog txog thaum ib tag hmo, thiab tuaj yeem tsaug zog thaum sawv ntxov. Tus mob no muaj ntau dua rau cov neeg laus, cuam tshuam txog li 7 mus rau 16 feem pua ​​ntawm cov hluas thiab cov hluas.

Cov kev hloov pauv tus cwj pwm tau piav qhia saum toj no tuaj yeem pab yog tias ib tus neeg xav tias lawv muaj qhov tsis zoo. Tab sis yog tias nws pom tias nws tseem tsis tuaj yeem ua haujlwm, mus kawm ntawv lossis ua haujlwm txhua hnub, nws yuav yog ib lub tswv yim zoo kom sai sai mus ntsib kws kho mob uas tshwj xeeb txog kev pw tsaug zog.