Kev sib raug zoo ntawm kev yoo mov thiab kev pw tsaug zog yog dab tsi? Peb yuav daws qhov teeb meem li cas?

Kev yoo mov muaj feem cuam tshuam rau peb lub neej niaj hnub thiab kev coj cwj pwm, hloov lub sijhawm ntawm peb noj thiab pw tsaug zog. Ib qho ntawm cov teeb meem uas tus neeg yoo mov ntsib yog pw tsaug zog, uas yog tshwm sim los ntawm ntau yam hauv cov sij hawm tsis muaj sij hawm thiab pw tsaug zog zoo, tshwj xeeb tshaj yog thaum lub caij so. Lub hli ntawm Ramadan, vim peb feem ntau hloov peb tus cwj pwm, tej zaum peb yuav nyob twj ywm ntau dua li niaj zaus.

Txawm li cas los xij, cov laj thawj thiab yam tseem ceeb uas cuam tshuam rau kev pw tsaug zog zoo los ntawm tus cwj pwm tsis zoo uas ua rau tus neeg tsaug zog rau cov teeb meem kev kho mob uas cuam tshuam nws txoj kev pw tsaug zog, raws li qhov tau tshaj tawm los ntawm WebMD lub vev xaib ntawm kev noj qab haus huv thiab tshuaj.

Cov kws tshaj lij ceeb toom txog qhov txaus ntshai ntawm kev pw tsaug zog tsis txaus, vim tias nws tuaj yeem cuam tshuam rau yuav luag txhua feem ntawm peb lub neej, tshwj xeeb tshaj yog vim tus neeg laus yuav tsum tau pw tsaug zog 7 mus rau 8 teev ib hnub. Kev tshawb fawb tshawb fawb txuas nrog kev pw tsaug zog, kev sib tsoo tsheb, teeb meem kev sib raug zoo, kev ua haujlwm tsis zoo, kev raug mob ntawm txoj haujlwm, teeb meem nco, thiab kev xav tsis zoo.

Cov kev tshawb fawb tsis ntev los no tseem qhia tau tias kev pw tsaug zog tsis zoo tuaj yeem ua rau mob plawv, rog thiab ntshav qab zib.

cov tsos mob pw tsaug zog

Cov tsos mob ntawm kev pw tsaug zog muaj xws li:

Xav tias tsaug zog heev thaum nruab hnub
• Kev txom nyem los ntawm kev pw tsaug zog
• snoring
• Ua pa luv luv, feem ntau thaum tsaug zog (apnea)
• Ib qho kev tsis xis nyob hauv ob txhais ceg thiab xav kom txav mus los (tshem tawm ceg tsis xis nyob)

pw tsaug zog voj voog

Muaj ob hom kev pw tsaug zog: thawj hom suav nrog lub qhov muag nrawm, thiab hom thib ob suav nrog qhov muag tsis nrawm. Cov neeg npau suav thaum lub qhov muag nrawm nrawm, uas siv 25% ntawm hibernation, thiab txuas mus rau lub sijhawm ntev dua thaum sawv ntxov. Ib tug neeg siv sijhawm so ntawm kev pw tsaug zog hauv qhov muag tsis pom kev nrawm.

Nws yog ib txwm muaj rau txhua tus neeg muaj teeb meem pw tsaug zog ib zaug ib zaug, tab sis thaum qhov teeb meem tshwm sim ib hmos tom qab tsaus ntuj, ces insomnia tshwm sim. Hauv ntau qhov xwm txheej, insomnia txuas nrog rau kev pw tsaug zog tsis zoo.

Cov teeb meem kev puas siab puas ntsws xws li kev nyuaj siab, kev ntxhov siab, thiab kev nyuaj siab tom qab kev nyuaj siab kuj ua rau insomnia. Hmoov tsis zoo, qee cov tshuaj siv los kho cov mob no tuaj yeem ua rau muaj teeb meem pw tsaug zog.

Kev ntxhov siab pw tsaug zog feem ntau cuam tshuam nrog cov teeb meem kev noj qab haus huv xws li:

• Mob caj dab
• mob plawv
Mob mob
Mob hawb pob
• teeb meem mob ntsws
• plawv tsis ua hauj lwm
Cov teeb meem thyroid
• Cov kab mob neurological xws li mob stroke, Alzheimer's lossis Parkinson's

Cev xeeb tub yog ib qho ntawm cov ua rau insomnia, tshwj xeeb tshaj yog nyob rau hauv thawj thiab thib peb trimesters, raws li zoo raws li menopause. Ob leeg txiv neej thiab poj niam yuav muaj teeb meem pw tsaug zog tom qab hnub nyoog 65 xyoos.

Raws li kev cuam tshuam ntawm circadian atherosclerosis, cov neeg uas ua haujlwm hmo ntuj thiab nquag mus ncig tuaj yeem raug kev txom nyem los ntawm kev tsis meej pem hauv kev ua haujlwm ntawm "sab hauv lub cev".

So kom txaus thiab tawm dag zog

Kev kho qhov ua rau muaj kev ntxhov siab yuav pab txo qis insomnia thiab pw tsaug zog cuam tshuam, los ntawm kev cob qhia hauv kev so thiab biofeedback, uas calms ua pa, lub plawv dhia, cov leeg thiab mus ob peb vas.

Kev tawm dag zog tsis tu ncua yuav tsum tau ua thaum yav tav su, nco ntsoov tias kev tawm dag zog li ob peb teev ua ntej yuav mus pw tuaj yeem muaj qhov cuam tshuam tsis zoo thiab ua rau koj tsaug zog.

noj zaub mov

Tej yam khoom noj thiab dej haus tuaj yeem ua rau npau suav phem. Caffeine, suav nrog kas fes, tshuaj yej thiab dej qab zib, yuav tsum zam 4-6 teev ua ntej yuav mus pw thiab yuav tsum tsis txhob noj zaub mov hnyav lossis ntsim.

Cov kws tshaj lij qhia txog kev noj zaub mov me me thaum yav tsaus ntuj, thiab hauv Suhoor pluas noj thaum lub hli Ramadan, vim nws muaj feem pua ​​​​ntawm cov carbohydrates thiab yooj yim zom.

pw tsaug zog ritual

Txhua tus neeg tuaj yeem qhia lawv lub siab thiab lub cev tias nws yog lub sijhawm pw, los ntawm kev ua rituals xws li da dej sov, nyeem phau ntawv, lossis ua kev so so xws li ua pa tob tob. Nws tseem yog ib qho tseem ceeb uas yuav tau sim mus pw thiab sawv tib lub sij hawm txhua hnub, txawm nyob rau hnub so.