Muaj teeb meem pw tsaug zog? Koj puas sawv groggy thiab tsis txaus siab thaum sawv ntxov, nrog lub zog me me? Ntau yam tuaj yeem ua rau tus neeg nyob hmo ntuj, los ntawm kev txhawj xeeb thiab kev nyuaj siab mus rau kev cuam tshuam ib yam li TV thiab internet. Tsis txhob ntshai, ho. Nrog qee qhov kev hloov pauv li cas thiab qhov twg koj pw, thiab qee qhov hloov pauv rau koj txoj kev ua neej, kev tsaug zog feem ntau tuaj yeem kho tau.
Cov kauj ruam
Ntu 1 ntawm 4: Mus Txog Hnub
Kauj Ruam 1. Caffeinate, hauv qhov nruab nrab
Hmo tsis tsaug zog hmo ntuj? Txawm hais tias koj rub tag nrho hmo ntuj lossis raug kev txom nyem los ntawm kev tsaug zog, koj thawj lub tswv yim thaum sawv ntxov yuav yog kom tau txais qee yam kas fes muaj zog los pab koj lub zog txhua hnub. Qhov no yog lawm. Tsis txhob ua dhau.
- Caffeine los ntawm kas fes, tshuaj yej, lossis dej haus muaj zog yuav ua rau koj muaj zog tiag, lub sijhawm luv. Nws yuav ua rau koj hnov ntau tsaug zog thiab ceeb toom.
- Caffeine tiv thaiv kev tsim cov tshuaj hormones pw hauv koj lub paj hlwb, tab sis tsuas yog mus rau ib qho. Koj yuav tsis tau txais txiaj ntsig ntau tom qab khob thib ob lossis thib peb. Es tsis txhob, koj yuav tau jittery.
- Sim tsis txhob haus dej caffeine tom qab txog 4 teev tsaus ntuj, vim nws tuaj yeem cuam tshuam nrog koj pw tom qab hmo ntawd.
Kauj Ruam 2. Noj thiab haus kom zoo
Koj lub cev ntawm kev tsaug zog me me yuav xav tau cov carbohydrates yooj yim. Tsis txhob mloog nws! Cov carbohydrates yooj yim thiab cov suab thaj yuav muab rau koj sai ua raws los ntawm kev sib tsoo insulin, ua rau koj tsaug zog tom qab.
- Hloov chaw, sim noj tag nrho cov nplej, protein, thiab txiv hmab txiv ntoo. Lub hom phiaj rau cov zaub mov uas muab lub zog ruaj khov thiab ua kom koj cov ntshav qab zib nyob ruaj khov.
- Nco ntsoov nyob twj ywm dej, ib yam. Haus dej los yog noj cov zaub mov uas muaj dej ntau, xws li zaub thiab txiv hmab txiv ntoo muaj txiv.
- Koj yuav raug ntxias los ntawm lub zog haus, uas yuav ua rau koj txhaj tshuaj qab zib thiab caffeine sai. Txawm li cas los xij, qhov siab feem ntau ua raws los ntawm kev sib tsoo loj. Txheeb xyuas cov piam thaj yog tias koj mus rau txoj kev no thiab sim xaiv cov ntawv qab zib uas tsis muaj qab zib lossis qab zib.
Kauj Ruam 3. So so
Tej zaum koj yuav tsum rov ua rau koj lub siab ntau dua hnub tom qab tsaus ntuj. Kev so me ntsis yuav them nyiaj faib, yog li so tag nrho txhua hnub thaum twg koj xav tias xav tau. Nws yuav txhim kho koj mloog thiab mloog zoo.
- Coj mus taug kev nraum zoov, piv txwv. Kev tawm dag zog lub cev thiab lub teeb pom kev zoo yuav tsum rov ua rau koj lub hlwb.
- Kev tawm dag zog yog qhov zoo rau kev pw tsaug zog. Cia li coj nws yooj yim. Koj yuav raug mob ntau dua yog tias koj tawm dag zog thaum qaug zog.
- Sim miv pw, ib yam. Kev tsaug zog luv luv tsis pub ntev tshaj 25 feeb yuav ua rau koj muaj zog. Ntau tshaj qhov ntawd thiab koj tuaj yeem sawv tsaug zog.
Kauj Ruam 4. Mus pw ntawm koj lub sijhawm ib txwm muaj
Txog thaum kawg ntawm yav tav su, tej zaum koj yuav xav tias yeej tag. Koj puas yuav tsum tau mus pw ntxov? Cov lus teb yog tsis yog. Ntaus lub hnab thaum 8 teev tsaus ntuj es tsis yog koj li qub 10:30 teev tsaus ntuj tuaj yeem cuam tshuam koj li kev pw tsaug zog ntau dua.
- Siv qhov nruab nrab. Nws zoo dua los ntxiv sijhawm me ntsis rau qhov kawg ntawm koj qhov kev pw tsaug zog hmo ntuj, tab sis tsis txhob ua dhau nws. Sim tos kom txog ib teev ua ntej koj lub sijhawm pw ib txwm so rau yav hmo ntuj, piv txwv.
- Txwv tsis pub koj pw tsaug zog li ob teev lossis tsawg dua thaum sawv ntxov tom ntej. Yog tias koj feem ntau tau txais xya teev pw, mus rau cuaj.
Kauj Ruam 5. Ua lub luag haujlwm
Qhov tseem ceeb tshaj plaws, nyab xeeb. Tsis txhob ua dab tsi thaum tsaug zog uas yuav ua rau muaj kev pheej hmoo. Ua neeg ntse, siv kev nkag siab zoo, thiab ua rau lwm tus nyob ib puag ncig koj kom tsis txhob raug mob.
- Tsis txhob tsav tsheb lossis siv cov tshuab hnyav yog tias koj nkees thiab tsaug zog.
- Ceev faj tshwj xeeb thaum yav tav su - qhov no yog thaum tib neeg xav tias tsaug zog tshaj plaws thaum nruab hnub.
- Yog tias koj tsis tuaj yeem tawm ntawm txoj kev, sim caij tsheb, siv tsheb thauj mus los, lossis pw tsaug zog tam sim ntawd ua ntej koj tsav tsheb. Mus yam tsis muaj looj tsom iav dub, ib yam, vim lub teeb pom kev zoo ua rau koj xav tias muaj zog dua.
Ntu 2 ntawm 4: Tsim Kev Ua Phem
Kauj Ruam 1. Npaj sijhawm pw tsaug zog kom zoo
Tsis muaj 8 txog 10 teev ntawm kev pw tsaug zog, koj yuav zoo li nkees thiab tsis meej pem thaum nruab hnub. Sim pib ua ntu zus kom ua rau koj tus kheej taug kev: mus pw thiab sawv hauv tib lub sijhawm txhua txhua hnub.
- Koj tuaj yeem npaj yuav mus pw thaum 11 teev tsaus ntuj thiab sawv thaum 7 teev sawv ntxov, rau 8 teev pw, piv txwv. Lossis, tej zaum koj yuav tau sim 9 teev los ntawm kev mus pw thaum 9 teev tsaus ntuj thiab sawv thaum 6 teev sawv ntxov.
- Txawm li cas los xij, tsis txhob nyob lig dhau lawm. Muaj feem yog tias koj yuav tsum sawv ntxov thaum sawv ntxov mus ua haujlwm lossis tsev kawm ntawv. Hmo lig yuav txhais tau tias txiav rau hauv koj lub sijhawm pw tag nrho.
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
Sleep is important to your overall health
Getting enough sleep improves so many things in your body, including your immune system, so you'll feel better and have more energy when you sleep well. There are also secondary benefits-when you're well-rested, you'll have less irritability, better concentration, and a better mood.
Kauj Ruam 2. Teem koj lub cev moos
Ib qho tseem ceeb kom nkag mus rau lub sijhawm pw tsaug zog tsis tu ncua yog qhia koj lub cev paub thaum twg nws yog hnub thiab thaum twg nws yog hmo ntuj. Qhov no cuam tshuam nrog muab koj lub cev ntsuas kom sawv ntxov thaum sawv ntxov, thiab hloov pauv.
- Piv txwv, nco ntsoov tias nws tsaus ntuj thaum koj tsaug zog. Kom lub teeb tawm.
- Lub teeb pab rov pib koj lub cev thaum sawv ntxov, ntawm qhov tod tes. Qhib qhov muag tsis pom, tawm mus ob peb feeb, lossis tsawg kawg qhib lub teeb thaum koj sawv.
- Kev ua haujlwm me ntsis kuj tseem yuav pab txhawb koj thaum sawv ntxov. Taug kev ncig koj chav lossis tsev li ob peb feeb lossis ua lub teeb ci.
Kauj Ruam 3. Tsis txhob tsaug zog, yog tias koj ua tau
Ua kom ntseeg tau tias koj tau mus pw ntawm lub sijhawm tsim nyog, tabsis tseem ua kom koj sawv! Tsaug zog hauv yuav ua rau koj tsis muaj kev nyiam thaum nws los txog rau lub sijhawm pw tas li. Qhov tseeb, nws yuav rov kho koj lub sijhawm pw.
- Sim sawv ntxov thawj hnub ntawm koj lub sijhawm, hais 7 teev sawv ntxov. Mus pw tom ntej hmo ntuj thaum 11 teev tsaus ntuj.
- Koj yuav tsis hnov nkees thaum 11 teev tsaus ntuj, thaum xub thawj, thiab qhov ntawd zoo. Yog tias koj tseem sawv ntawm tib lub sijhawm, koj lub cev yuav maj mam hloov pauv thiab hauv ob peb hnub koj yuav tsum npaj kom tsoo lub hnab thaum 11 teev tsaus ntuj.
- Ua raws li koj lub sijhawm sawv los tsis muaj teeb meem dab tsi, txawm tias sawv ntxov thaum koj poob pw tsaug zog.
Kauj Ruam 4. Siv lub tswb nrov
Nws yuav nyuaj rau koj lub sijhawm pw tsaug zog tshiab thaum xub thawj-siv lub tswb tswb los tswj hwm koj lub sijhawm sawv los. Tswb tuaj yeem pab koj maj mam hloov kho lub sijhawm tshiab. Nov yog nws ua haujlwm li cas:
- Teem koj lub tswb rau lub sijhawm sawv. Hais koj lub hom phiaj yog 6:30 teev sawv ntxov. Thaum xub thawj, teeb tsa koj lub tswb rau 7 teev sawv ntxov. Tom qab ntawd, txhuam ob peb feeb txhua hnub kom txog thaum koj mus txog koj lub hom phiaj. Nws yuav tsuas yog siv 2 lub lis piam los txiav tawm ib nrab teev.
- Tsis txhob caij lub khawm khawm. Koj tuaj yeem nyiam khawm khawm, tab sis nws tau ua rau koj tsaug zog. Kev tsaug zog ua rau koj lub cev xav tias nws tseem yog lub sijhawm pw tsaug zog ntau dua li rau sawv - qhov no hu ua "pw tsaug zog inertia" thiab nws ua rau koj xav tsis thoob.
Ntu 3 ntawm 4: Ua Koj Lub Chaw Ruaj Ntseg
Kauj Ruam 1. Tsim lub txaj pw
Npaj koj chav pw kom koj tuaj yeem ua kom koj so ntau thiab tsaug zog. Koj tuaj yeem ua qhov no nrog cov qauv tsim yooj yim - xim, teeb pom kev zoo, thiab khoom siv - tab sis kuj nrog yam xws li kub.
- Qee tus neeg ntseeg tias qee yam xim txhawb kom so. Sim cov xim daj thiab xim daj, piv txwv li, uas yuav tsum pab koj so. Nyob deb ntawm cov xim liab thiab ntshav, uas txhawb lub siab.
- Kho koj lub txaj nrog cov tog hauv ncoo muag muag thiab lwm yam pam vov los yog cov nplij siab. Sim siv tib xim pw tsaug zog ua rau lawv.
Kauj Ruam 2. Kho qhov kub, lub teeb, thiab lub suab
Koj puas paub tias huab cua sov hauv ib chav tuaj yeem cuam tshuam koj pw? Qhov kub zoo tshaj plaws rau lub suab so yog nruab nrab ntawm 65 thiab 72 degrees F. Teem koj lub ntsuas sov rau qhov nruab nrab zoo siab no.
- Tsawg tus nqi ntawm lub teeb uas lim rau hauv koj chav pw, ib yam nkaus. Tua lub teeb thaum hmo ntuj, tab sis kuj kaw qhov muag tsis pom thiab kab hlau rhuav. Xav txog kev nqis peev hauv ib khub ntawm qhov ua haujlwm hnyav tsis pom kev.
- Tshem tawm lossis tshem tawm suab nrov, thiab. Pib hnav pob ntseg txhawm rau tshem tawm cov suab uas cuam tshuam koj. Lossis, txiav txim siab ua kom lub suab nrov qis nrog lub suab qis, los ntawm lub tshuab ua suab nrov dawb lossis suab paj nruag ib puag ncig.
Kauj Ruam 3. Tshem tawm cov cuab yeej
Cov cuab yeej xws li TV, xov tooj, iPads, khoos phis tawj, thiab lwm yam khoom siv hluav taws xob muaj yees thiab tuaj yeem ua rau koj qeeb tom qab koj xav tau. Muaj ntau rau nws tshaj li qhov ntawd, txawm hais tias. Lawv kuj tseem yuav ua kom koj tsaug zog. Tshem lawv tawm ntawm koj lub nceeg vaj tsaug zog!
- Cov cuab yeej siv hluav taws xob muaj lub vijtsam backlit uas txwv koj lub cev tsim cov tshuaj hormone "melatonin," uas pab peb tsaug zog.
- Tshem tawm lossis tshem tawm koj lub cuab yeej tsawg kawg ib lossis ob teev ua ntej koj mus pw.
Kauj Ruam 4. Ua kom muaj kev lom zem
Koj yuav tau npaj kom nkees tawm sai dua yog tias koj pab koj lub cev nrog kev so kom txaus, ua kom lub siab nqig. Cov dej num no yuav tsum hloov kev hloov pauv los ntawm kev tsaug zog mus rau tsaug zog. Lub hom phiaj rau kev ua yeeb yam uas kav ntev li ib teev.
- Sim da dej sov. Yog tias koj nkag tau mus rau ib qho, kev nqes tes luv hauv Jacuzzi tub tuaj yeem muaj kev thaj yeeb nyab xeeb.
- Koj kuj tseem yuav tau pw thiab nyeem phau ntawv zoo rau ib nrab teev. Nrhiav ib qho uas koj nyiam tab sis qhov txaus ntawm qhov nyuaj kom ua rau koj lub qhov muag poob.
- Dim qhov teeb pom kev zoo kom qhia rau koj lub cev paub tias kev mus pw yuav los ze. Lub teeb qis dua ua haujlwm tau zoo, ib yam li tswm ciab. Tsuas yog ceev faj - tsis txhob nkees nrog lub tswm ciab hlawv yam tsis muaj neeg saib.
Ntu 4 ntawm 4: Hloov Kho Koj Txoj Kev Ua Neej
Kauj Ruam 1. Txo koj cov caffeine
Kas fes, tshuaj yej, thiab dej qab zib muaj zog txhua yam muaj caffeine. Caffeine yog tshuaj uas ua rau koj ceeb toom ntau dua, tab sis nws tuaj yeem cuam tshuam koj kev pw tsaug zog. Nws tseem nyob hauv koj qhov system tau teev. Lub khob kas fes uas koj muaj txhua hnub thaum 5 teev tsaus ntuj? Nws tuaj yeem khaws koj mus.
- Sim tsis txhob noj caffeine tom qab li 2 lossis 3 teev tsaus ntuj.
- Yog tias koj xav tau me ntsis tuaj tos kuv thaum yav tav su lossis yav tsaus ntuj, sim maj mam muab cov tshuaj yej dub lossis tshuaj yej ntsuab. Ob leeg muaj caffeine tsawg dua li kas fes.
- Lwm qhov lus qhia yog "txiav" koj kas fes thaum tav su nrog ½ lossis ¾ decaffeinated kas fes. Koj tseem yuav tau txais qhov saj, tab sis txom nyem tsawg dua tom qab.
Kauj Ruam 2. Tsis txhob haus cawv ua ntej mus pw
Zoo li caffeine, cawv yog tshuaj uas tuaj yeem cuam tshuam koj tus qauv pw tsaug zog. Cawv yog ib qho kev nyuaj siab, thiab qee leej neeg xav tias khob cawv lossis ob khob pab lawv tsaug zog. Qhov tseeb, nws tau txo qis kev pw tsaug zog zoo.
- Koj tau txais kev pw tsaug zog tsawg dua thiab rov qab pw tsaug zog thaum koj haus dej ua ntej yuav mus pw, tshwj xeeb tshaj yog ntawm qhov muag nrawm nrawm (REM) yam koj xav tau ua npau suav.
- Cov neeg pw tsaug zog nyob rau hauv cawv cawv kuj zoo li sawv ntau zaus thiab nkees ntau dua hnub tom qab.
- Yog tias koj nyiam haus dej ua ntej yuav mus pw, txiav txim siab haus qee cov dej kub cocoa lossis tshuaj yej chamomile. Qhov sov tuaj yeem ua rau koj tsaug zog.
- Cov mis nyuj sov yog lwm qhov dej haus, ua kom tsaug zog.
Kauj Ruam 3. Ua haujlwm tas li
Koj tau hnov nws ua ntej. Koj yuav tsum qoj ib ce kom haum thiab tswj kom lub cev hnyav. Tab sis kev tawm dag zog kuj tseem zoo thaum nws tsaug zog. Qhov tseeb, kev tshawb fawb qhia tias tsawg li ob zaug 20 feeb ua haujlwm ib lub lim tiam tuaj yeem pab ua kom koj tsaug zog zoo.
- Rau feem ntau, ntau dua yog qhov zoo dua thaum nws los rau kev tawm dag zog. Sim ua ib ce qoj ib ce xws li taug kev, khiav, caij tsheb kauj vab, lossis ua luam dej.
- Kev tawm dag zog yuav txhawb koj lub siab, cov metabolism, thiab tag nrho cov kab ke. Txawm li cas los xij, tsis txhob ua nws ze rau thaum mus pw. Cov kev txhawb zog no tseem yuav ua rau koj tsaug zog hmo ntuj.
Kauj Ruam 4. Nruab nrab koj cov khoom noj txom ncauj hmo lig
Rau qee tus neeg, cov khoom noj txom ncauj hmo lig pab ua rau pw tsaug zog - nws ua rau lawv tsis sawv los tshaib plab thaum ib tag hmo lossis thaum sawv ntxov. Tab sis txhua yam nyob hauv qhov nruab nrab. Noj mov me me lossis khoom noj txom ncauj lossis haus qee cov tshuaj yej yog tias koj tshaib plab thaum hmo ntuj, tsis txhob ua dhau nws.
- Xyuas kom tseeb tias koj cov dej haus lig-hmo ntuj so kom txaus thiab tsis muaj caffeine, raws li tau hais.
- Tsis txhob noj ib feem loj lossis khoom noj hnyav. Cov rog ntau lossis cov zaub mov noj loj ua haujlwm ntau rau lub cev zom. Txhua lub suab nrov tuaj yeem ua rau koj ceeb toom thiab ceeb toom.
Kauj Ruam 5. Tham nrog kws kho mob txog kev pab pw tsaug zog
Ua qhov kawg, tham nrog koj tus kws kho mob yog tias koj tsis tsaug zog tas li. Nws yuav tuaj yeem ua haujlwm nrog koj los txiav txim siab txoj kev npaj thiab tseem tuaj yeem sau ntawv qhia qee yam los pab.
- Tej zaum koj yuav tsum tau kawm pw tsaug zog. Qhov no suav nrog kev siv hmo ntuj pw ntawm lub tsev kho mob, sib txuas nrog cov electrodes, qhov twg cov kws tshaj lij tuaj yeem ntsuas koj lub cev ua haujlwm thiab lub paj hlwb.
- Koj tus kws kho mob tuaj yeem pom zoo melatonin. Qhov no los ua tshuaj ntxiv thiab tsis xav tau daim ntawv yuav tshuaj. Nws zoo heev.
- Koj tus kws kho mob tseem tuaj yeem sau ntawv pab pw tsaug zog zoo li Ambien lossis Lunesta. Ceev faj tias qee cov tshuaj pab kho mob yog tus cwj pwm coj los yog ua rau muaj kuab paug.
- Tham nrog koj tus kws kho mob txog cov kev mob tshwm sim. Raws li ib txwm muaj, tsuas yog noj tshuaj uas tau muab rau koj.
