Txhua tus neeg muaj lub sijhawm luv luv ntawm kev tuag tes tuag taw thaum pw tsaug zog. Kev pw tsaug zog ib txwm tuag tes tuag taw yog dab tsi ua rau tus npau suav tsis txhob ua npau suav. Tab sis rau qee tus, pw tsaug zog tuag tes tuag taw tuaj yeem yog qhov txaus ntshai uas tus neeg pw tsaug zog tsis tuaj yeem hais lus lossis txav mus los thaum pw tsaug zog lossis thaum sawv los ntawm kev tsaug zog. Qee zaum, kev xav tsis meej (pom dab tsi, hnov dab tsi, lossis hnov dab tsi) nrog pw tsaug zog tuag tes tuag taw. Rau cov neeg feem coob, pw tsaug zog tuag tes tuag taw tsis cuam tshuam kev pw tsaug zog tshwj tsis yog nws tshwm sim ntau zaus lossis ua rau chim siab uas nws nyuaj rau rov qab tsaug zog. Kev tuag tes tuag taw tuaj yeem kav ntev li ob peb feeb mus rau ob peb feeb. Hmoov zoo, muaj ntau yam uas koj tuaj yeem ua los tiv thaiv tus mob no.
Cov kauj ruam
Txoj Kev 1 ntawm 4: Txhim Kho Kev Ntxhua Khaub Ncaws
Kauj Ruam 1. Ua kom ib puag ncig pw tsaug zog
Xaiv koj lub txaj ua chaw pw thiab pw ua ke. Tsis txhob saib TV lossis nyeem hauv txaj. Koj lub txaj yuav tsum khov txaus los pab txhawb koj, tab sis tseem xis nyob. Txiav txim siab tso ob peb tee ntawm lavender tseem ceeb roj rau lossis ze koj lub hauv ncoo los tsim kom muaj kev thaj yeeb nyab xeeb, so kom txaus.
- Txawm hais tias kev pw tsaug zog tshwj xeeb tau kho sib txawv, kev pw tsaug zog zoo tuaj yeem txhim kho txhua tus neeg pw tsaug zog (txawm tias tib neeg tsis muaj teeb meem pw tsaug zog).
- Txo lub teeb nyob hauv koj chav nrog cov ntaub thaiv tsis pom kev, tshem tawm cov teeb pom kev ib puag ncig thiab muaj peev xwm hnav lub npog ntsej muag.
- Khaws koj chav sov kom sov. Nws raug nquahu kom koj khaws koj chav nyob ntawm 65 ° F (18.3 ° C) thaum tsaug zog.
- Siv lub kiv cua, pob ntseg, lossis lub tshuab ua suab kom tsis muaj suab nrov cuam tshuam uas yuav ua rau koj sawv.
- Khaws kev siv cov khoom siv hluav taws xob, xws li cov xov tooj ntse, ntsiav tshuaj, khoos phis tawj, thiab TV, kom tsawg kawg thaum yav tsaus ntuj. Cov cuab yeej no tso qee yam hu ua lub teeb xiav, uas tuaj yeem ua rau koj tsaug zog.
Kauj Ruam 2. Tsis txhob ua kom muaj zog thiab ntxhov siab ua ntej yuav mus pw
Pib nqes tes ua ntej koj mus pw. Zam kev noj zaub mov tsis pub dhau ob teev thaum mus pw thiab tsis txhob haus kas fes (tshwj xeeb yog tom qab tav su), haus dej caffeinated, lossis cawv. Cov no tuaj yeem ua rau koj tsaug zog lossis ua rau tsis xis nyob uas ua rau koj tsaug zog. Koj kuj yuav tsum zam kev tawm dag zog thaum tsaus ntuj. Yog tias koj tab tom noj tshuaj, tham nrog koj tus kws kho mob kom txiav txim siab seb puas muaj teeb meem pw tsaug zog.
- Ib txwm qhia koj tus kws kho mob yog tias koj siv tshuaj ntsuab thiab tshuaj ntxiv. Cov no tuaj yeem cuam tshuam nrog tshuaj noj.
- Hloov chaw ntawm kev tawm dag zog yav tsaus ntuj hnyav, mus rau kev taug kev, ua kom hnyav, lossis yooj yim ncab. Txuag cov haujlwm hnyav rau yav sawv ntxov lossis yav tav su.
- Sim tsis txhob mus pw thaum koj ntxhov siab. Sim sau koj cov kev xav hauv phau ntawv xov xwm thiab qhia koj tus kheej tias koj yuav daws qhov teeb meem thaum sawv ntxov.
Kauj Ruam 3. So thiab so kom txaus ua ntej yuav mus pw
Tsim kev pw tsaug zog yooj yim uas koj tuaj yeem ua raws. Nco ntsoov suav nrog qee yam so, xws li da dej kub ob peb teev ua ntej koj mus pw. Thaum kev tshawb fawb xav tau, ntau tus neeg ntseeg tias qhov no tuaj yeem ua rau melatonin zais cia, ua rau pw tsaug zog yooj yim dua. Koj kuj tseem xav mloog lub suab nkauj ntsiag to lossis siv lub suab dawb los pab koj tsaug zog, tshwj xeeb yog koj nyob hauv thaj chaw uas muaj suab nrov.
Kauj Ruam 4. Mus pw tib lub sijhawm txhua hmo
Pab koj lub cev txhim kho kev pw tsaug zog zoo ib yam los ntawm kev mus pw thiab sawv hauv tib lub sijhawm txhua hnub. Txawm hais tias qhov no yuav nyuaj yog tias koj muaj sijhawm hloov pauv ua haujlwm, koj lub cev yuav pib xav tias pw tsaug zog ib ntus.
- Koj tuaj yeem hloov pauv me ntsis, tab sis sim tsis txhob txav ntawm koj lub sijhawm pw thiab lub sijhawm sawv los ntau dua 30 feeb. Piv txwv, koj tuaj yeem tso koj tus kheej pw hauv ib nrab teev nyob rau hnub so.
- Koj yuav tsum tau sim kom sawv hauv tib lub sijhawm txhua hnub.
Kauj Ruam 5. Sim ua kom cov leeg nqaij so
Txhawm rau npaj kom pw tsaug zog zoo, maj mam so cov leeg hauv koj lub cev tag nrho. Pib ntawm koj cov ntiv taw thiab nruj cov leeg ntawm koj cov ntiv taw rau tsib vib nas this, tom qab so cov ntiv taw li 30 feeb. Tom qab ntawd, txav mus rau koj lub pob taws thiab ob txhais ceg. Teem cov leeg rau tsib feeb thiab tom qab ntawd so lawv li 30 vib nas this. Tsiv koj txoj kev nce mus rau koj lub caj dab thiab thaum kawg koj lub ntsej muag.
- Kev tshawb fawb tau pom tias cov txheej txheem so kom txaus tuaj yeem txo qis kev pw tsaug zog.
- Koj kuj tseem tuaj yeem so los ntawm kev ua Tai Chi, Qigong, lossis yoga.
Kauj Ruam 6. Xyaum ua kom pom kev zoo
Thaum koj pw hauv txaj, sim tsom mus rau yam zoo lossis kev paub dhau los. Piv txwv, nug koj tus kheej yog tias koj tuaj yeem nco koj qhov chaw koj nyiam (tiag lossis xav txog) lossis koj lub cim xeeb nyiam. Tom qab ntawd, pom qhov chaw ntawd lossis cim xeeb kom ntxaws li sai tau. Sim nco ntsoov hnov tsw, suab, thiab kov. Ua pa tob tob thaum koj pom kev los pab koj so. Kev pom kev zoo tuaj yeem tshem tawm cov kev xav tsis zoo, npaj koj rau kev pw tsaug zog hmo ntuj.
Piv txwv li, yog tias koj lub cim xeeb lossis pom kev nyob ntawm ntug hiav txwv, koj yuav xav ua suab nrov ntawm dej hiav txwv thiab tuav ib txhais tes ntawm cov xuab zeb. Tom qab qee qhov kev xyaum, koj yuav tsis xav tau lub suab ntxiv lossis cov xuab zeb, tab sis kom pib nrog, cov "khoom siv" no tuaj yeem pab tau
Txoj Kev 2 ntawm 4: Siv Tshuaj ntsuab thiab Tshuaj Ntxiv
Kauj Ruam 1. Ua tshuaj ntsuab tshuaj ntsuab
Txhawm rau siv tshuaj ntsuab ua tshuaj yej, rhaub dej. Ntxiv 1 teaspoon ntawm xoob, tshuaj ntsuab qhuav, 1 tablespoon ntawm cov tshuaj ntsuab tshiab lossis ib lub hnab tshuaj yej rau ib khob dej npau thiab cia nws ntxhab li tsib mus rau kaum feeb.
Lim yog tias tshuaj yej yog tias koj siv cov tshuaj ntsuab xoob thiab tsw qab nrog zib ntab lossis txiv qaub yog tias koj nyiam
Kauj Ruam 2. Yuav cov tshuaj zoo
Nug koj tus kws muag tshuaj kom pom zoo cov npe tshuaj muaj txiaj ntsig zoo; kev lag luam ntxiv tsis raug cai, txhais tau tias tsis muaj kev lees paub tias koj tau txais cov khoom lag luam tshaj tawm. Koj tus kws muag tshuaj yuav paub tias cov tuam txhab twg ntseeg tau. Koj tseem yuav tsum nrhiav cov ntaub ntawv tiv toj tau rau lub tuam txhab thiab nrhiav ib qho kev foob ntawm kev pom zoo los ntawm Lub Koom Haum Cov Khoom Zoo (NPA), Cov Chaw Siv Khoom Siv lossis US Pharmacopeia (USP). Cov chaw tsim khoom lag luam yuav tsum ua raws li Kev Tsim Khoom Zoo (GMP).
- Ib txwm ua raws cov chaw tsim khoom cov lus qhia thaum noj tshuaj. Koj kuj yuav tsum qhia rau koj tus kws kho mob txog ib qho tshuaj ntxiv uas koj tab tom noj.
- Yuav tsuas yog cov tshuaj tshiab (txheeb xyuas hnub tas sij hawm).
Kauj Ruam 3. Sim valerian ua tshuaj yej lossis ntxiv
Valerian yog lub hauv paus uas muaj cov yam ntxwv ntawm kev ua kom tsaug zog me me, pab koj tsaug zog sai dua thiab yooj yim dua. Valerian tau siv los ua pw tsaug zog tau ntau txhiab xyoo, txawm hais tias nws yuav tsum tsis txhob muab rau cov menyuam hnub nyoog qis dua 3 xyoos.
- Koj tuaj yeem xav ntxiv zib ntab, cinnamon, cloves, lossis txiv qaub rau valerian tshuaj yej txhawm rau txhim kho qhov tsw.
- Lub hauv paus Valerian tuaj yeem cuam tshuam nrog cov tshuaj noj xws li antidepressants thiab tshuaj antianxiety.
Kauj Ruam 4. Siv passionflower ua tshuaj yej lossis ntxiv
Passionflower tau siv los txo kev ntxhov siab thiab tseem tuaj yeem txo cov ntshav siab. Yog tias koj noj tshuaj ntshav siab, nrog koj tus kws kho mob tham ua ntej ntxiv. Passionflower muaj lub teeb, qab ntxiag, tab sis koj tuaj yeem saj nws nrog zib ntab thiab txiv qaub yog tias koj tab tom ua tshuaj yej.
- Tsis txhob siv passionflower yog tias koj cev xeeb tub. Nws tuaj yeem ua rau uterine contractions.
- Txij li passionflower tsis tau kawm hauv menyuam yaus, tham nrog tus kws tshaj lij kho mob kom tsim nyog los txiav txim siab koob tshuaj kom zoo rau koj tus menyuam.
Kauj Ruam 5. Noj chamomile ua ntxiv los yog tshuaj yej
Chamomile ib txwm tau siv los pab ua kom tsaug zog, txawm hais tias kev tshawb fawb hauv tsev xav tau los txhawb qhov no. Chamomile tau siv los ua kom siab nqig thaum txo kev ntxhov siab. Thaum yuav cov tshuaj chamomile, saib rau German (uas yog dav dua muaj) lossis Roman.
- Chamomile muaj kev nyab xeeb rau menyuam yaus, tab sis dilute cov tshuaj yej nrog dej sov (siv ½ khob dej tshuaj yej thiab ntxiv ½ khob dej).
- Chamomile tuaj yeem cuam tshuam nrog tus lej ntawm cov tshuaj yuav tshuaj, yog li tham nrog tus kws paub paub txog kev noj qab haus huv (koj tus kws kho mob lossis kws muag tshuaj) ua ntej siv nws.
Kauj Ruam 6. Siv txiv qaub balm ua tshuaj yej lossis ntxiv
Txiv qaub balm kuj tseem tuaj yeem txo kev ntxhov siab thiab txhim kho kev pw tsaug zog zoo, tab sis yuav tsum tsis txhob siv los ntawm ib tus neeg uas muaj cov thyroid ntau dhau lossis ib tus neeg uas cev xeeb tub. Txiv qaub tshuaj ntsuab tau suav hais tias yog Kev Nyab Xeeb (GRAS) xwm txheej hauv Asmeskas thiab tuaj yeem siv nrog cov menyuam yaus hnub nyoog tshaj 3 xyoos, tab sis dilute cov tshuaj yej nrog dej sov (siv ½ khob dej tshuaj yej thiab ntxiv ½ khob dej).
Txiv qaub balm tuaj yeem cuam tshuam nrog qee yam tshuaj rau thyroidism, HIV, thiab teeb meem pw tsaug zog zoo li kev ntxhov siab lossis pw tsaug zog. Tham nrog koj tus kws kho mob ua ntej ntxiv
Kauj Ruam 7. Noj cov tshuaj melatonin ntxiv
Noj 1 mus rau 3 mg ntawm melatonin ib teev ua ntej yuav mus pw. Qhov "pw tsaug zog hormone" tuaj yeem tswj hwm koj li kev pw tsaug zog. Tsis txhob noj melatonin txhua hmo, tshwj tsis yog koj tus kws kho mob qhia rau nws. Koj tseem tuaj yeem sim ua kom muaj cov melatonin ntau ntxiv hauv koj lub cev los ntawm kev haus ib khob ntawm cov kua txiv hmab txiv ntoo.
Melatonin tuaj yeem cuam tshuam nrog tshuaj noj thiab yuav tsum tsis txhob noj thaum cev xeeb tub lossis thaum pub mis niam. Tham nrog koj tus kws kho mob lossis kws muag tshuaj ua ntej siv
Kauj Ruam 8. Noj 5-hydroxytryptophan (5-HTP) ntxiv
Cov tshuaj no yog siv los ntawm koj lub cev los ua tus xa xov paj, serotonin. Serotonin tau paub los tswj kev xav thiab tus cwj pwm, uas tuaj yeem txhim kho koj tsaug zog. Noj 50 mus rau 100 mg ntawm 5-HTP txhua hmo ua ntej mus pw rau rau rau 12 lub lis piam, tshwj tsis yog koj tus kws kho mob pom zoo ua lwm yam.
5-HTP tsis pom zoo rau cev xeeb tub lossis poj niam laus
Txoj Kev 3 ntawm 4: Siv Tshuaj ntsuab Rau Cov Menyuam Nrog Kev Tuag
Kauj Ruam 1. Ua kom lub hnab ntim tshuaj ntsuab tsaug zog
Koj tuaj yeem ntim lub hnab me me nrog tshuaj ntsuab los pab koj tus menyuam tsaug zog. Cias sau lub hnab ntaub me me lossis lub hauv ncoo me me nrog cov tshuaj hauv qab no, khi nws, thiab tso nws ib sab ntawm koj tus menyuam lub hauv ncoo:
- 1/2 khob hops
- 1/2 khob chamomile paj
- 1/2 khob lavender paj
- 1/2 khob txiv qaub balm (melissa)
Kauj Ruam 2. Khiav ib da dej sov los yog da dej
Pab koj tus menyuam so los ntawm kev ua kom sov (tab sis tsis kub heev) da dej lossis sau lub phiab rau ko taw. Ntxiv ib mus rau ob tee ntawm chamomile cov roj tseem ceeb lossis lavender cov roj tseem ceeb rau hauv dej. Cov no tuaj yeem ua rau koj tus menyuam nyob ntsiag to thiab txhawb kom tsaug zog.
Tsis txhob siv cov roj yam tseem ceeb rau menyuam mos hnub nyoog qis dua peb hlis
Kauj Ruam 3. Ua tshuaj ntsuab tshuaj ntsuab
Tsim cov tshuaj zawv plaub hau los ntawm sib tov ib mus rau ob tee ntawm chamomile lossis lavender cov roj yam tseem ceeb nrog 1 ooj ntawm shea lossis roj castor. Sib tov cov tshuaj pleev kom zoo thiab tso me ntsis ntawm cov roj tsw qab rau ntawm koj tus menyuam lub tuam tsev.
Zaws tuaj yeem pab tau kom koj tus menyuam nyob ntsiag to thiab so nqaij leeg
Txoj Kev 4 ntawm 4: Paub Cov tsos mob thiab Risks
Kauj Ruam 1. Paub txog thawj cov tsos mob
Yog tias koj tau pw tsaug zog tuag tes tuag taw, thaj tsam ntawm koj lub hlwb uas pom kev hem thawj ua rau muaj kev cuam tshuam ntau dhau thiab ua rau muaj kev cuam tshuam ntau dhau. Kev tuag tes tuag taw ib ntus yog tshwm sim los ntawm qhov ua dhau los no. Yuav kom kuaj tau nrog pw tsaug zog tuag tes tuag taw, koj yuav tsum tau ntsib peb ntawm cov tsos mob hauv qab no:
- Tsis muaj peev xwm txav tau: Qhov no yuav zoo li yog qee lub zog sab nraud ua rau tuag tes tuag taw.
- Hnov ntshai, ntshai, lossis ntxhov siab vim tuag tes tuag taw
- Ua tib zoo tsaug zog thaum tuag tes tuag taw
- Kev nkag siab meej ntawm ib puag ncig: Koj yuav pom lub sijhawm, lub hli hli los txog ntawm lub qhov rais, koj tus khub hnav li cas thiab lwm yam.
Kauj Ruam 2. Nrhiav cov tsos mob
Ntxiv nrog rau thawj cov tsos mob, koj yuav ntsib cov tsos mob no:
- Kev nkag siab ntawm kev ntshai dhau thiab ntshai
- Kev nkag siab ntawm lwm tus muaj
- Siab ntawm lub hauv siab
- Ua pa nyuaj
- Tso koj nraub qaum txawm tias qhov ntawd tsis yog qhov koj nyiam tshaj
- Pom qhov muag, tsis hnov tsw (hnov ntxhiab) lossis hnov (hnov suab) ua rau xav tsis meej. Cov no tuaj yeem ua ke nrog kev nkag siab ntawm lwm qhov muaj.
- Ib qho kev xav txog kev puas tsuaj lossis kev tuag
Kauj Ruam 3. Xav txog koj qhov kev pheej hmoo ua rau tuag tes tuag taw
Cov kev tshawb fawb kwv yees tias pw tsaug zog tsis zoo cuam tshuam 5 txog 40% ntawm cov pej xeem, cuam tshuam rau txiv neej thiab poj niam ntawm txhua pawg hnub nyoog, txawm hais tias feem ntau pw tsaug zog tuag tes tuag taw pib thaum lub sijhawm hluas. Yam uas yuav ua rau tuag tes tuag taw muaj xws li:
- Tsev neeg keeb kwm ntawm kev tuag tuag tes tuag taw
- Hloov sijhawm teem sijhawm pw
- Lub neej nyob ntawm lwm qhov teeb meem pw tsaug zog zoo li insomnia; narcolepsy; parasomnias xws li pw tsaug zog lossis pw tsaug zog tham, tsis meej pem arousals, pw tsaug zog thiab pw tsaug zog txaus ntshai; hypersomnias (tsaug zog ntau dhau)
- Yav dhau los ntawm kev nyuaj siab, ntxhov siab vim, tsis meej pem, teeb meem tom qab raug mob (PTSD) thiab kev puas siab puas ntsws bipolar. Cov kev puas siab puas ntsws no tseem cuam tshuam nrog qee qhov kev xav tsis meej ntxiv.
- Kev pw tsaug zog ntsig txog ceg caws thiab Restless Leg Syndrome (RLS)
- Cov tshuaj, suav nrog cov uas siv los kho kev ntxhov siab thiab ADHD
- Kev quav yeeb quav tshuaj thiab dej cawv
Kauj Ruam 4. Paub thaum twg mus ntsib koj tus kws kho mob
Yog tias koj tsis pom qhov txo qis ntawm cov xwm txheej pw tsaug zog tsis pub dhau ob mus rau plaub lub lis piam ntawm kev sim kho cov txheej txheem lossis koj tau poob ntau qhov kev tsaug zog, nrog koj tus kws kho mob tham. Tej zaum koj tseem xav teem sijhawm teem sijhawm nrog kws tshaj lij pw tsaug zog. Kev pw tsaug zog tuag tes tuag taw tuaj yeem yog cov tsos mob ntawm lwm qhov kev pw tsaug zog lossis teeb meem kev puas siab puas ntsws, tab sis tsuas yog kws kho mob tuaj yeem txiav txim siab qhov ntawd.
Piv txwv li, pw tsaug zog tuag tes tuag taw tuaj yeem yog cov tsos mob ntawm narcolepsy, ib qho mob nrog rau nruab hnub pw tsaug zog thiab "tawm tsam" tsaug zog tam sim
Lub tswv yim
- Nkag siab tias qee qhov pw tsaug zog tuag tes tuag taw yog ib feem ntawm kev pw tsaug zog ib txwm muaj. Nws tiv thaiv koj los ntawm kev tawm dag zog lub cev tawm ntawm koj txoj kev npau suav uas yuav cuam tshuam koj kev pw tsaug zog. Yog tias koj muaj pw tsaug zog tuag tes tuag taw tiag, koj paub txog kev tuag tes tuag taw.
- Yog tias koj tsis tuaj yeem tsaug zog tam sim ntawd, tsis txhob pw hauv txaj thiab tawm tsam. Tawm ntawm lub txaj thiab rov ua ib feem ntawm koj lub sijhawm pw kom so.
- Yog tias koj siv tshuaj ntsuab tshuaj yej ua ntej pw, koj pw tsaug zog tuaj yeem cuam tshuam los ntawm qhov xav tau siv chav dej.
- Thaum nws tshwm sim, sim hnyav npaum li koj tuaj yeem txav koj cov ntiv taw thiab tawm tsam kom rov tswj tau koj lub cev.
