Yog tias koj tab tom sim zam tus phooj ywg hauv chav lossis niam txiv, kev dag dag dag tuaj yeem ua rau koj tsis muaj kev cuam tshuam nrog lwm tus. Kev dag ib tus neeg kom ntseeg tias koj tsaug zog tuaj yeem ua rau lawv tsis thab koj lossis tso cai rau koj mloog thiab txawm saib lawv cov kev ua yam tsis muaj lawv paub. Koj tseem tuaj yeem dag tias koj tau pw hmo ntuj ua ntej kom muaj peev xwm ua haujlwm tom qab hmo ntuj tawm.
Cov kauj ruam
Txoj Kev 1 ntawm 2: Ua piv txwv kom tsaug zog
Kauj Ruam 1. Xaiv qhov chaw pw zoo
Pw nyob hauv qhov chaw pw zoo tshaj plaws uas koj tuaj yeem ua tau. Tsis txhob tuav dab tsi, muab koj txhais ceg tso rau ntawm lub txaj, thiab tsis txhob tsa koj lub taub hau. Yog tias koj ib txwm pw ntawm koj lub plab, ua li ntawd thaum dag dag. Cov neeg uas koj paub yuav tsis pom nws xav tsis thoob.
Kauj Ruam 2. Pw hauv txaj tsis txav
Thaum koj tsaug zog ib txwm koj yuav txav mus tsawg heev. Txhawm rau muab lub tswv yim tias koj tsaug zog tiag nws yog qhov zoo tshaj plaws tsis txhob txav mus. Tshwj tsis yog tias ib tus neeg saib koj tsaug zog rau lub sijhawm ntev, koj yuav tsis xav kom txav mus.
Kauj Ruam 3. Kaw koj ob lub qhov muag maj mam muab
Tsis txhob nruj koj cov tawv muag ua ke. Txhawm rau muab lub tswv yim zoo tshaj plaws ntawm kev pw tsaug zog, koj cov leeg, suav nrog koj daim tawv muag, yuav tsum tau so.
- Saib qis thaum koj kaw koj lub qhov muag kom koj cov tawv muag tsis txhob ya mus.
- Koj ob lub qhov muag tsis tas kaw thaum pw. Cia koj daim tawv muag poob thiab kaw maj mam muab; koj tseem tuaj yeem pom tawm ntawm qhov tawv ntawm koj daim tawv muag.
Kauj Ruam 4. Ua pa raws lub sijhawm
Ua qeeb, txawm, ua pa tob. Koj yuav tsum so koj cov pa thiab sim ua kom nws zoo li sai tau. Suav hauv koj lub taub hau thaum koj nqus pa, thiab tom qab ntawd sim ua pa tawm tib lub sijhawm. Rov hais dua qhov no rau txhua qhov ua pa uas koj ua. TSWV YIM TSHUAJ
Marc Kayem, MD
Sleep Specialist Dr. Marc Kayem is a board certified Otolaryngologist and Facial Plastic Surgeon based in Beverly Hills, California. He practices and specializes in cosmetic services and sleep-related disorders. He received his Doctorate in Medicine from the University of Ottawa, is board certified by the American Board of Otolaryngology, and is a Fellow of the Royal College of Surgeons of Canada.
Marc Kayem, MD
Sleep Specialist
Did You Know?
Sleeping causes most of the body's processes to slow down just a bit as the body rests, so breathing becomes much slower and regular. If you're trying to fake being asleep, maintain a steady rhythm of breaths in and out and make them very big.
Kauj Ruam 5. Ua rau nrov nrov lossis kov
Yog tias koj hnov lub suab nrov lossis raug kov, siv sijhawm luv, ua pa sai thiab ntswj koj lub cev me ntsis. Txawm tias thaum pw tsaug zog, peb lub cev paub txog dab tsi tshwm sim nyob ib puag ncig lawv. Muag koj lub dag dag dag los ntawm kev suav nrog qhov uas tshwm sim rau qhov tsis nco qab hnov suab thiab txav hauv chav.
- Tom qab koj tau hnov qhov cuam tshuam, cia koj lub cev so thiab koj cov pa rov qab mus rau qhov qeeb txawm tias lub xeev.
- Nco ntsoov tsis txhob luag nyav lossis qhib koj lub qhov muag, lossis koj yuav muab pov tseg tias koj tau tsaug zog lawm tiag.
Txoj Kev 2 ntawm 2: Faking Koj Tau Txais Hmo Tag Nrho
Kauj Ruam 1. Da dej txias
Dhia hauv da dej kom yaug sai hauv dej txias. Cov dej txias yuav ua rau koj lub plawv dhia nrawm dua thiab ua rau koj cov metabolism zoo li koj lub cev sim ua kom sov nws tus kheej. Koj tsis tas yuav da dej ntev, ib pliag yuav ua.
Kauj Ruam 2. Hnav khaub ncaws thiab ua kom tiav koj li kev ua thaum sawv ntxov
Tawm ntawm koj lub pajamas thiab mus rau hauv cov khaub ncaws zoo rau hnub ntawd yog thawj kauj ruam kom sawv los. Ua kom tiav koj li kev ua thaum sawv ntxov xws li ntxuav koj lub ntsej muag thiab pleev pleev kom pom qhov tshwm sim.
- Thov pleev lub ntsej muag uas muaj caffeine los txo qhov puffiness hauv qab qhov muag.
- Mus los ntawm cov kev coj ua zoo li koj tau so tag nrho hmo ntuj kom ua rau koj li niaj hnub ua los ntawm kev puas tsuaj los ntawm kev tsis tsaug zog.
Kauj Ruam 3. Noj tshais kom muaj zog
Noj cov khoom noj uas muaj cov carbohydrates yooj yim thiab cov protein xws li oatmeal thiab qe rau lub zog ntev. Zam cov khoom qab zib uas yuav ua rau lub zog poob sai tom qab noj mov.
Kauj Ruam 4. Haus kas fes
Kev daws teeb meem nrawm rau rub cov qib zog yog kev siv caffeine. Yog tias koj tsis nquag haus kas fes, ib nrab khob tuaj yeem ua rau koj xis nyob. Yog tias koj xav tau kas fes ua haujlwm tom qab so hmo ntuj tag nrho, txiav txim siab muaj ob khob yog tias koj tsis pw zoo.
Kauj Ruam 5. Txuas ntxiv mus
Nyob twj ywm nruab hnub kom nyob nyab xeeb. Yog tias koj zaum so, koj lub cev yuav hnov nkees vim tias koj tsis tsaug zog hmo ntuj ua ntej. Ua kom koj lub cev txav mus los kom tsis txhob tsaug zog.
Kauj Ruam 6. Khoom noj txom ncauj txhua hnub
Khaws koj lub zog tsis txhob poob qis los ntawm kev noj cov khoom noj txom ncauj zoo txhua hnub. Zam cov zaub mov muaj suab thaj ntau thiab cov pluas noj loj kom koj tsis txhob hnov qab cov piam thaj poob lossis tsis tsaug zog los ntawm kev noj mov loj.
Lub tswv yim
- Xyaum ua kom pw tsaug zog ib leeg los ntawm kev pw twj ywm thiab ua pa tob tob.
- Npaj kom "sawv" yog tias koj tab tom cuam tshuam thaum koj tab tom pw tsaug zog.
- Koj yuav tsum tau ceev faj txog lub hlwb thaum koj pw tsaug zog dag kom koj tsis txhob tsaug zog rau qhov tseeb.
- Txhawm rau tsis txhob luag, tom ob sab ntawm koj lub qhov ncauj ib zaug, tab sis tsis yog li ntawd nws pom tseeb los ntawm sab nraud.
- Yog tias ib tus neeg sim txav koj hauv koj pw tsaug zog, tsis txhob tawm tsam. Ua limpiam, txav me ntsis lossis ua suab nrov me ntsis ib yam.
- Tej zaum nws yuav tsis txaus ntseeg yog tias koj pw hauv tib txoj haujlwm txhua hmo txij li koj lub cev hloov chaw thaum koj tsaug zog. Nco ntsoov hloov nws qee zaum thiab yob rau ntawm koj sab.
- Muab koj lub ntsej muag tso rau hauv koj lub hauv ncoo yog tias koj tsis xav kom tib neeg pom koj luag ntxhi.
- Mumble me ntsis yog tias ib tus neeg tham nrog koj lossis kov koj.
- Sim tsis txhob "ntsais muag" (ntswj koj daim tawv muag) thaum koj ob lub qhov muag kaw.
