Zoo Siab
- Kev pw tsaug zog tsis zoo yog dab tsi?
- Vim li cas kev pw tsaug zog tseem ceeb?
- Cov tsos mob ntawm insomnia
- Lub voj voog pw tsaug zog
- Kuv xav tau pw ntau npaum li cas
- neeg laus
- Cov yau
- Insomnia yog dab tsi?
- Ua rau Insomnia: Huv Huv
- Ua rau Insomnia: Kev Puas Hlwb
- Ua rau insomnia: kev mob nkeeg
- Ua rau Insomnia: Cev xeeb tub, Menopause, thiab Hnub Nyoog Qub
- Pw tsaug zog apnea yog dab tsi?
- Cov tsos mob pw tsaug zog apnea
- Kev pw tsaug zog apnea
- Leej twg tau pw tsaug zog apnea?
- Restless Legs Syndrome yog dab tsi?
- Dab tsi ua rau mob ceg tsis zoo?
- Restless Leg Syndrome Cov tsos mob
- Kev Kho Mob Tsis Taus Leg Syndrome
- Dab tsi yog narcolepsy?
- Cov tsos mob Narcolepsy
- Kev kho mob Narcolepsy
- Sleepwalking (somnambulism)
- Ua rau pw tsaug zog
- Kev kho pw tsaug zog
- Ua haujlwm tsis txaus pw tsaug zog
- Cov tsos mob ntawm kev ua haujlwm tsis zoo pw tsaug zog
- Hloov kho kev pw tsaug zog tsis zoo
- Kev kho mob insomnia: chaw muag ntawv pw
- Kev Pom Teeb Meem Ntawm Kev Pw Tsaug Zog: Kev Kawm Pw Tsaug Zog
- Kev kho mob pw tsaug zog
- Lub tshuab ua pa
- Biofeedback
- Kev pw tsaug zog tsis zoo hauv menyuam yaus
- Kev pw tsaug zog tsis zoo hauv menyuam yaus: ua rau
- Kev pw tsis tsaug zog hauv menyuam yaus: kev kho mob
- Yuav Ua Li Cas Pw Zoo: Qoj ib ce
- Yuav Ua Li Cas Pw Zoo: Cov Khoom Noj Kom Tsis Txhob
- Yuav Ua Li Cas Pw Zoo: Cov Khoom Noj Muaj txiaj ntsig
- Yuav Ua Li Cas Pw Zoo Zoo: Txiav kev siv tshuab ua ntej yuav mus pw
- Yuav ua li cas kom tsaug zog zoo dua: kev ua kab lis kev cai pw tsaug zog
Kev pw tsaug zog tsis zoo yog dab tsi?
Kev pw tsaug zog tsis zoo yog cov xwm txheej uas cuam tshuam rau tus neeg lub peev xwm kom tau pw tsaug zog zoo li qub. Qhov ua rau ntawm cov xwm txheej no sib txawv, txij li tus cwj pwm tib neeg tsim ua ntej yuav mus txog ntau yam teeb meem kev kho mob uas cuam tshuam kev pw tsaug zog ib txwm muaj. Yog tias koj pom tias koj tsis xis nyob tom qab sawv ntxov thaum sawv ntxov, koj yuav tsum mus ntsib koj tus kws kho mob seb koj puas muaj teeb meem pw tsaug zog. Kev pw tsaug zog tsis zoo tuaj yeem muaj txiaj ntsig zoo rau tib neeg kev noj qab haus huv.
Vim li cas kev pw tsaug zog tseem ceeb?
Tsis tsaug zog tuaj yeem ua rau muaj kev phom sij rau lub neej! Piv txwv, tsheb sib tsoo, teeb meem ntawm tus kheej, ua haujlwm tsis zoo, raug mob, teeb meem nco, thiab teeb meem kev xav tau cuam tshuam nrog kev pw tsis zoo. Ib qho ntxiv, cov kws tshawb fawb tau pom tias kev pw tsaug zog zoo li yuav ua rau mob plawv, rog, thiab ntshav qab zib.
Cov tsos mob ntawm insomnia
Cov tsos mob ntawm kev pw tsaug zog sib txawv nyob ntawm hom pw tsaug zog tsis zoo. Cov tsos mob tuaj yeem ua rau me me mus rau qhov hnyav thiab feem ntau suav nrog ib lossis ntau ntawm cov tsos mob hauv qab no: hypersomnia (tsaug zog ntau hnub), pw tsis tsaug zog (txo qis kev pw tsaug zog thaum pw tsaug zog tsis tsaug zog nrog sawv ntau hmo), hnoos nrov nrov, thiab / lossis luv luv ua pa (lub sij hawm luv ntawm apnea), txhais ceg txav los yog xav kom txav koj ob txhais ceg thaum hmo ntuj, pw tsaug zog hmo ntuj lossis tsaus ntuj (npau suav phem).
Lub voj voog pw tsaug zog
Lub voj voog pw tsaug zog ib txwm muaj ob pawg tseem ceeb hu ua REM thiab tsis-REM. REM sawv rau qhov muag ceev txav. REM pw tsaug zog yog ua los ntawm cov leeg so kom txaus, ua npau suav, qhov muag pom qhov muag sai, thiab tsis muaj qhov cuam tshuam loj ntawm EEG (encephalograph). Non-REM pw tsaug zog tau muab faib ua plaub qib, los ntawm kev pw tsaug zog (qib 1) mus rau qib IV (delta lossis tsaug zog tsaug zog). Tsis-REM pw tsaug zog ua rau kwv yees li 75% ntawm lub sijhawm pw ib txwm muaj, thaum REM ua qhov seem 25% thiab feem ntau yuav tshwm sim thaum sawv ntxov. Kev pw tsaug zog tsis zoo cuam tshuam cov kev pw tsaug zog no.
Kuv xav tau pw ntau npaum li cas
Cov tib neeg lub sijhawm pw tsaug zog xav tau sib txawv, thiab lub sijhawm pw tsaug zog sib txawv ntawm cov menyuam thiab cov laus.
neeg laus
Qee tus neeg laus tuaj yeem sib txawv hauv lawv qhov kev xav pw ntawm ib puag ncig 5 txog 10 teev ib hmo. Txawm li cas los xij, ntau qhov kev tshawb fawb tau qhia tias feem coob ntawm cov neeg laus ib txwm siv sijhawm nruab nrab ntawm 7 txog 8 teev ib hmo.
Cov yau
Feem ntau, tus neeg hluas dua, lawv xav pw ntau dua. Piv txwv li, cov hluas xav tau txog cuaj teev ntawm kev pw tsaug zog, thaum cov menyuam yaus xav tau txog 16 teev ib hmo.
Insomnia yog dab tsi?
Insomnia yog qhov tsis muaj peev xwm ntxias lossis tswj kev pw tsaug zog. Cov neeg feem coob hauv lawv lub neej yuav muaj teeb meem tsaug zog thaum lub sijhawm. Txawm li cas los xij, yog tias tus neeg muaj teeb meem tsaug zog ntau zaus lossis tsis tu ncua, tus neeg ntawd yuav muaj kev tsaug zog. Cov neeg nrog pw tsaug zog muaj teeb meem tsaug zog, qee zaum rau teev, thiab lawv yuav sawv ntxov ntxov lossis lawv tuaj yeem sawv ntau hmo dhau los. Insomnia yog suav tias yog teeb meem pw tsaug zog feem ntau hauv Tebchaws Meskas. Raws li kev tshawb fawb, 95% ntawm cov neeg Asmeskas tau tshaj tawm txog kev pw tsaug zog ntawm qee kis hauv lawv lub neej.
Ua rau Insomnia: Huv Huv
Kev tu cev tsis zoo hais txog kev ua phem uas cuam tshuam rau tus neeg lub peev xwm pw. Piv txwv li, haus kas fes lossis lwm yam dej cawv uas muaj caffeinated thaum yav tsaus ntuj, haus luam yeeb, noj zaub mov hnyav thaum tsaus ntuj, tsaug zog nrog lub teeb ci thiab / lossis tawm TV hauv, lossis siv xov tooj ntawm tes, khoos phis tawj lossis ntsiav tshuaj ua ntej yuav mus pw, tsis zoo. kev coj tus cwj pwm tsis zoo lossis kev tu cev tsis zoo tuaj yeem ua rau ua rau tsis tsaug zog.
Ua rau Insomnia: Kev Puas Hlwb
Kev tu cev tsis zoo tsis yog ib qho ua rau tsis tsaug zog xwb. Teeb meem kev puas siab puas ntsws xws li kev nyuaj siab, ntxhov siab, thiab kev nyuaj siab (piv txwv li, teeb meem kev nyuaj siab tom qab, poob tus txij nkawm, lossis teeb meem nyiaj txiag) kuj tuaj yeem ua rau tsis tsaug zog. Ib qho ntxiv, cov tshuaj siv los kho qee qhov teeb meem kev puas siab puas ntsws tuaj yeem ua rau lossis ua rau tsis zoo pw tsaug zog. Sib tham txog teeb meem ntsig txog kev pw tsaug zog uas koj xav tias tshwm sim los ntawm kev noj tshuaj nrog koj tus kws kho mob.
Ua rau insomnia: kev mob nkeeg
Insomnia feem ntau txuas rau lwm yam mob. Cov teeb meem no feem ntau cuam tshuam nrog kev pw tsaug zog ib txwm muaj. Qee qhov xwm txheej dav dav tau teev tseg hauv qab no:
- mob ntev
- COPD
- mob hawb pob
- Pw tsaug zog apnea
- Lub plawv tsis xws luag
- mob caj dab
- Teeb meem cov thyroid
- teeb meem paj hlwb (mob hlab ntsha tawg, Alzheimer's disease, Parkinson's disease)
- kev nyuaj siab
- teeb meem endocrine
Ua rau Insomnia: Cev xeeb tub, Menopause, thiab Hnub Nyoog Qub
Lwm yam ua rau ua tsis txaus ntseeg suav nrog cev xeeb tub, lub cev ntas, thiab hnub nyoog laus (txiv neej thiab poj niam laus dua 65 xyoos), txhua yam tuaj yeem yog vim muaj tshuaj hormones thiab lwm yam kev hloov pauv hauv lub cev. Ib qho ntxiv, cov neeg ua haujlwm hloov pauv tuaj yeem tsim teeb meem vim tias lawv lub voj voog pw tsaug zog cuam tshuam vim lawv cov sijhawm ua haujlwm tsis raug. Ib feem ntawm qhov laj thawj vim li cas kev pw tsaug zog tsis zoo yog vim peb lub moos sab hauv, uas tswj lub sijhawm ntawm ib hnub thaum tsim cov tshuaj hormones, pib dua. Lub sijhawm ntawm lwm qhov kev ua haujlwm hauv lub cev xws li tso zis, tso quav, thiab nthuav tawm lub teeb thiab tsaus ntuj kuj hloov pauv vim lub sijhawm hloov pauv.
Pw tsaug zog apnea yog dab tsi?
Pw tsaug zog apnea yog teeb meem uas ua rau ib tus neeg feem ntau tsis ua pa thaum tsaug zog. Kev ncua hauv kev ua pa tuaj yeem yog ob peb feeb lossis ntev dua, ua rau lub cev hloov pauv los ntawm qhov tsis-REM theem IV pw tsaug zog mus rau lub teeb pom kev zoo heev uas kuv pw. qee zaum tus neeg mob tuaj yeem sawv. Cov kev cuam tshuam ntau yam no hauv lub voj voog pw tsaug zog ib txwm tuaj yeem ua rau tsis tsaug zog thiab pw tsaug zog thaum nruab hnub. Coob leej neeg muaj teeb meem no tab sis tsis paub nws.
Cov tsos mob pw tsaug zog apnea
Cov tsos mob ntawm pw tsaug zog apnea feem ntau pom los ntawm tus neeg mob tus txij nkawm. Cov tsos mob suav nrog hnoos, ncua hauv kev ua pa, feem ntau ua raws li hawb pob lossis hnoos, thiab tsaug zog thaum nruab hnub.
Kev pw tsaug zog apnea
Kev tsaug zog apnea tuaj yeem kho tau ntau txoj hauv kev.
- Kev hloov pauv txoj kev ua neej (poob phaus, zam cawv, pw ntawm koj ib sab es tsis siv koj sab nraub qaum, txiav luam yeeb)
- Qhov ncauj (qhov ncauj qhov ncauj)
- Lub tshuab ua pa (CPAP)
- phais
Leej twg tau pw tsaug zog apnea?
Qhov feem ntau muaj feem cuam tshuam rau kev tsaug zog tsaug zog yog rog dhau, hnub nyoog 65 xyoos, txiv neej, Neeg Hispanic, Neeg Asmeskas-Asmeskas, thiab cov neeg Pacific qhovntsej thiaj tsis mob. Cov neeg uas haus luam yeeb, siv cawv, ua kom lub siab nqig, thiab / lossis ua kom lub siab nqig, thiab cov uas muaj qhov ntswg txhaws, teeb meem plawv, mob hlab ntsha tawg, lossis qog nqaij hlav hauv lub hlwb kuj tseem muaj feem yuav tsaug zog tsaug zog. Qee lub sij hawm, cov neeg uas muaj cov hlab ntsws thaiv (piv txwv li, cov qog ua kua los yog txoj hlab ntsws nqaim) kuj tseem muaj feem yuav tsim kev tsaug zog tsaug zog.
Restless Legs Syndrome yog dab tsi?
Lwm qhov teeb meem ntawm lub paj hlwb, Restless Leg Syndrome (RLS), tuaj yeem ua rau tsis tsaug zog thiab suav tias yog teeb meem pw tsaug zog. Nws yog ib qho teeb meem ntawm lub paj hlwb uas cuam tshuam rau ob txhais ceg los ntawm kev tsim qhov tsis txaus ntseeg kom txav lawv. Hmoov tsis zoo, cov kev yaum no zoo li muaj ntau hmo ntuj thiab ua rau tsis tsaug zog.
Dab tsi ua rau mob ceg tsis zoo?
Qhov ua rau mob plab tsis zoo yog feem ntau tsis paub, txawm hais tias caj ces tuaj yeem ua lub luag haujlwm. Qib qis hauv cov hlau hauv lub hlwb kuj tseem tuaj yeem ua rau cov ceg tsis so.
Restless Leg Syndrome Cov tsos mob
- Ob txhais ceg tsis xis nyob, tshwj xeeb tshaj yog thaum pw, uas ua rau tus neeg xav tias yuav tsum tau txav lawv. Kev hnov zoo ib yam tuaj yeem hnov ntawm caj npab, pob tw, lossis taub hau.
- Cov kev xav no tuaj yeem cuam tshuam nrog kev pw tsaug zog.
- RLS feem ntau tsis zoo thaum hmo ntuj.
- Qhov zaus ntawm cov ntu no nyob ntawm qhov mob hnyav ntawm rooj plaub
Kev Kho Mob Tsis Taus Leg Syndrome
- Tsiv tus ceg ntoo cuam tshuam
- Kho cov xwm txheej cuam tshuam (piv txwv li, mob ntshav qab zib neuropathy, ntshav qab zib)
- Hloov txoj kev ua neej (tsis txhob haus luam yeeb, txiav caffeine thiab cawv, noj cov tshuaj ntxiv, ua kom lub cev muaj zog, da dej kub)
- Cov tshuaj (dopamine genes, gabapentin-enacarbil, benzodiazepines, opioids, anticonvulsants)
Dab tsi yog narcolepsy?
Narcolepsy yog kab mob hauv lub paj hlwb uas ua rau tsaug zog heev thaum nruab hnub. Qee tus neeg mob tau ntsib lub sijhawm pw tsaug zog tsis tu ncua thaum lub sijhawm ua haujlwm txhua yam.
Cov tsos mob Narcolepsy
- Tsaug zog thaum nruab hnub
- Cataplexy (poob sai ntawm cov leeg nqaij)
- Kev xav tsis thoob
- Kev pw tsaug zog tuag tes tuag taw (ib ntus tsis tuaj yeem txav lossis hais lus thaum tsaug zog lossis sawv) sawv mus li ob peb feeb mus rau ob peb feeb, tom qab uas tus neeg ua kom rov zoo.
Kev kho mob Narcolepsy
- Kev hloov pauv kev ua neej (xyaum ua kom pw tsaug zog zoo, txwv tsis pub muaj caffeine, haus luam yeeb, thiab haus cawv, tawm dag zog, tau txais tshav ntuj ntau dua, pw ib hmos, khaws daim ntawv yuav tsum ua, thiab nyob ua ke)
- Tshuaj (stimulants, antidepressants, sodium oxibate)
Sleepwalking (somnambulism)
Kev pw tsaug zog, tseem hu ua somnambulism, yog tus cwj pwm tsis zoo uas tshwm sim thaum pw tsaug zog thiab ua rau tus neeg taug kev lossis ua tus cwj pwm nyuaj thaum lawv tseem tsaug zog. Kev taug kev pw tsaug zog feem ntau tshwm sim hauv cov menyuam yaus ntau dua li cov neeg laus thiab feem ntau pom hauv cov neeg uas tsis muaj kev pw tsaug zog. Tus neeg tuaj yeem nyuaj rau sawv, thiab lawv tsis zoo li yuav nco txog kev pw tsaug zog thaum lawv sawv los.
Ua rau pw tsaug zog
- pw tsaug zog
- Teeb meem pw tsaug zog
- kev nyuaj siab
- qaug cawv
- Siv qee yam tshuaj xws li sedative-hypnotics, neuroleptics, stimulants, thiab antihistamines
Kev kho pw tsaug zog
- Tshuaj (ProSom, Klonopin, Trazodone)
- So kom txaus thiab cov txheej txheem duab lub hlwb
- Kev xav txog kev xav (feem ntau tus neeg sawv ntxov ua ntej pw tsaug zog)
Ua haujlwm tsis txaus pw tsaug zog
Kev hloov pauv kev pw tsaug zog tsis zoo feem ntau cuam tshuam rau cov neeg uas ua haujlwm tsis raws sijhawm, feem ntau ntawm 10:00 teev tsaus ntuj txog 10:00 teev tsaus ntuj. thiab 6 am Kwv yees li 20 feem pua ntawm Asmeskas cov neeg ua haujlwm tau ua haujlwm tsis raws sijhawm, uas txhais tau tias ib ntawm tsib tus neeg Amelikas cov sijhawm ua haujlwm muaj peev xwm cuam tshuam lawv lub cev lub cev sib txawv ntawm lub cev.
Cov tsos mob ntawm kev ua haujlwm tsis zoo pw tsaug zog
Insomnia thiab tsaug zog ntau dhau yog feem ntau ntawm insomnia thaum ua haujlwm hloov pauv. Kev pw tsaug zog tsis zoo thaum ua haujlwm hloov pauv kuj tseem tuaj yeem ua rau nyuaj rau mloog lus.
Hloov kho kev pw tsaug zog tsis zoo
- Khaws phau ntawv teev npe pw
- Txo tus naj npawb ntawm kev hloov hmo ntuj sib law liag
- Tsis txhob ua haujlwm ntev dua
- Tsis txhob taug kev ntev
- Tsis txhob hloov pauv ntau zaus
- Thaum koj tsis ua haujlwm, koj tsaug zog ntau npaum li koj xav tau
- Sim pw thaum pw hmo ntuj
- Tej zaum yuav tsum tau siv tshuaj tsaug zog
Kev kho mob insomnia: chaw muag ntawv pw
Ib phau ntawv teev npe pw tsaug zog tuaj yeem pab koj thiab koj tus kws kho mob kom nkag siab zoo txog koj cov teeb meem pw tsaug zog. Koj tuaj yeem pab koj tus kws kho mob yog tias koj ua raws koj tus cwj pwm li 1 txog 2 lub lis piam ua ntej mus ntsib koj tus kws kho mob. Xwb, koj tus kws kho mob yuav hais kom koj khaws phau ntawv teev npe pw ua ntej koj mus ntsib tom ntej.
Cov ntawv sau pw tsaug zog tuaj yeem pab sau cov teeb meem uas tshwm sim hauv koj txoj kev ua neej uas cuam tshuam kev pw tsaug zog lossis ua rau tsis tsaug zog. Phau ntawv sau txog kev pw tsaug zog tuaj yeem muaj cov ntsiab lus hauv qab no: thaum twg koj mus pw, thaum twg koj tsaug zog, thaum twg koj sawv, koj sawv ntxov ntau npaum li cas thaum hmo ntuj, thaum twg koj haus caffeine lossis cawv, thiab dab tsi? Koj noj thiab haus ua ntej koj mus pw, kev nyuaj siab thiab / lossis kev ntxhov siab, thiab thaum kawg sau koj cov tshuaj.
Kev Pom Teeb Meem Ntawm Kev Pw Tsaug Zog: Kev Kawm Pw Tsaug Zog
Kev kuaj mob pw tsis tsaug zog feem ntau pib nrog koj tus kws kho mob ua qhov kuaj mob lub cev, keeb kwm ntawm koj cov teeb meem pw tsaug zog thiab tshuaj xyuas qhov muaj peev xwm txaus ntshai, thiab tshuaj xyuas koj phau ntawv teev npe pw (yog tias muaj). Koj tus kws kho mob yuav xa koj mus rau lub tsev kho mob pw tsaug zog rau kev ntsuas ntxiv hu ua "pw tsaug zog kawm" lossis polysomnogram. Qhov kev tshawb fawb no feem ntau yog siv hmo ntuj thiab tus neeg mob lub qhov muag txav, ua pa, ua haujlwm hauv lub hlwb, thiab ntsuas lwm yam.Cov txiaj ntsig tuaj yeem qhia txog teeb meem xws li pw tsaug zog tsaug zog lossis lwm yam teeb meem ntsig txog kev pw tsaug zog.
Kev kho mob pw tsaug zog
Kev kho mob pw tsis tsaug zog yog nyob ntawm qhov ua rau. Narcolepsy thiab mob ceg tsis zoo tuaj yeem kho nrog kev hloov pauv hauv lub neej thiab tshuaj noj. Tib yam mus rau insomnia. Txawm li cas los xij, insomnia tuaj yeem tsuas xav tau kev hloov pauv hauv lub neej. Kev taug kev pw tsaug zog tsis muaj kev kho mob tshwj xeeb tshaj li kev hloov pauv lub neej xws li kev pw tsaug zog zoo - qee cov neeg mob teb rau hypnosis.
Lub tshuab ua pa
Lub tshuab ua pa (CPAP) yuav raug sau qhia kom pab kom koj cov hlab cua qhib thaum hmo ntuj yog li koj tuaj yeem so yog tias koj tsaug zog apnea.
Biofeedback
Biofeedback yog ib txoj hauv kev siv los qhia lub siab kom paub ntau ntxiv thiab tswj nws tus kheej kev ntxhov siab. Lub khoos phis tawj saib xyuas lub plawv dhia thiab lwm yam ntsuas kev nyuab siab, nrog rau cov cim qhia rov qab, yog li tus neeg yuav paub ntau ntxiv txog lawv tus kheej kev ntxhov siab. Cov txheej txheem no tuaj yeem pab kho kev ntxhov siab ntsig txog kev pw tsis tsaug zog, pw tsaug zog apnea, lossis lwm yam kev pw tsaug zog.
Kev pw tsaug zog tsis zoo hauv menyuam yaus
Kev pw tsaug zog tsis zoo cuam tshuam rau menyuam yaus thiab tub ntxhais hluas. Txawm tias menyuam mos liab tuaj yeem muaj teeb meem pw tsaug zog. Cov no suav nrog teeb meem ntog lossis tsaug zog, tsaug zog tsaug zog, tsaug zog tsaug zog, tsis muaj ceg txhais ceg, thiab tsaug zog ntau dhau.
Kev pw tsaug zog tsis zoo hauv menyuam yaus: ua rau
Txij li muaj ntau hom kev pw tsaug zog tsis zoo hauv cov menyuam, lawv qhov ua rau kuj txawv. Kev ntxhov siab tuaj yeem ua rau npau suav phem uas tuaj yeem ua rau tsaus ntuj tsaus ntuj. Kev pw tsaug zog tuaj yeem tshwm sim los ntawm tsev neeg keeb kwm ntawm kev pw tsaug zog, kev tswj lub zais zis tsis zoo, lossis kev nyuaj siab, ntawm lwm yam. Kev pw tsaug zog hauv cov menyuam tuaj yeem tshwm sim los ntawm kev ntxhov siab, mob, lossis mob hlwb.
Kev pw tsis tsaug zog hauv menyuam yaus: kev kho mob
Zoo li qhov ua rau insomnia hauv menyuam yaus, kev kho rau cov teeb meem no kuj txawv. Tus cwj pwm zoo pw tsaug zog, txwv lub sijhawm tshuaj ntsuam ua ntej yuav mus pw, teeb tsa nruj rau kev pw tsaug zog thiab lub sijhawm sawv, thiab ua kom cov menyuam tau txais kev tawm dag zog ntau tuaj yeem pab nrog ntau yam kev pw tsaug zog thaum yau xws li mob ceg tsis zoo.
Yuav Ua Li Cas Pw Zoo: Qoj ib ce
Kev tawm dag zog tsis tu ncua yog lwm qhov ntawm txoj haujlwm ua kom pw tsaug zog zoo. Txawm li cas los xij, nws yog ib qho tseem ceeb los xaiv lub sijhawm ntawm hnub uas koj tawm dag zog. Kev tawm dag zog thaum tav su lig yuav ua rau koj tsaug zog thiab tsaug zog zoo dua. Txawm li cas los xij, yog tias koj siv ob peb teev (ib puag ncig 2 txog 4 teev) ua ntej yuav mus pw, nws yuav nyuaj dua kom tau pw tsaug zog zoo. Cov tib neeg uas tawm dag zog feem ntau muaj qhov tshwm sim qis thiab pheej hmoo ntawm kev tsaug zog.
Yuav Ua Li Cas Pw Zoo: Cov Khoom Noj Kom Tsis Txhob
Kev noj thiab haus yog lwm yam ntawm kev pw tsaug zog zoo. Cov zaub mov kom zam suav nrog cov uas muaj caffeine (kas fes, tshuaj yej, thiab dej qab zib), hnyav (ntau ntau) noj hmo, khoom noj qab zib, thiab haus cawv. Dej cawv tuaj yeem ua rau qee tus neeg tsaug zog, tab sis nws tuaj yeem ua rau sawv ntxov ntxov thaum hmo ntuj.
Yuav Ua Li Cas Pw Zoo: Cov Khoom Noj Muaj txiaj ntsig
Cov zaub mov uas pab ua kom muaj kev pw tsaug zog zoo muaj txaus cov carbohydrates yooj yim thiab cov protein hauv noj hmo. Cov zaub mov me me lossis me me yuav tsum tau noj thaum yav tsaus ntuj, zoo dua li ob peb teev ua ntej yuav mus pw. Ib qho ntxiv, cereal nrog mis los yog ob peb crackers thiab cheese tuaj yeem pab. Qee tus kws noj zaub mov pom zoo kom tsis txhob noj dab tsi tsawg kawg ib teev ua ntej yuav mus pw.
Yuav Ua Li Cas Pw Zoo Zoo: Txiav kev siv tshuab ua ntej yuav mus pw
Lwm qhov ntawm kev pw tsaug zog zoo yog txo tus naj npawb ntawm yam uas tuaj yeem ua rau koj xav lossis ua yam ua ntej yuav mus pw. Tej zaum ib qho piv txwv zoo tshaj yog hmo hmo TV. Qee qhov kev zov me nyuam tuaj yeem nce kev ceeb toom kev xav lossis ua rau koj xav txog cov ncauj lus. Cov xwm txheej zoo sib xws tshwm sim hauv cov menyuam yaus uas ua yeeb yaj kiab game ua ntej mus pw lossis hauv cov hluas thiab / lossis cov laus uas siv khoos phis tawj, xov tooj ntawm tes, lossis ntsiav tshuaj.
Kev pw tsaug zog zoo qhia tias koj tau txo qis lub paj hlwb thaum koj npaj pw. Cov kws tshawb fawb pw tsaug zog qhia tias koj tsum tsis txhob siv TV, yees duab ua si, lossis internet li ib teev ua ntej yuav mus pw. lwm tus hais tias tib neeg yuav tsum npaj rau lub txaj los ntawm kev nyeem ntawv thiab txwv tsis pub siv TV lossis khoos phis tawj hauv chav pw.
Yuav ua li cas kom tsaug zog zoo dua: kev ua kab lis kev cai pw tsaug zog
Koj tuaj yeem ua qee cov kauj ruam zoo los pab tsim kom muaj kev pw tsaug zog zoo. Piv txwv li, koj tuaj yeem "poob" koj qib kev ua haujlwm txog li ib teev ua ntej yuav pw los ntawm kev da dej sov, nyeem ntawv, lossis xyaum ua kom zoo dua qub. Nws yog kev nyiam huv huv hauv kev pw tsaug zog los tsim kev pw tsaug zog ib txwm thiab lub sijhawm sawv los cuam tshuam rau koj lub cev kev siv tshuaj lom neeg kom lub sijhawm pw tsaug zog thiab lub sijhawm sawv los yuav tsum yog lub sijhawm ua haujlwm ncaj ncees.
Ua raws li kev ceeb toom ntawm kev pw tsaug zog zoo tuaj yeem pab txo lossis txawm tias daws qee qhov teeb meem pw tsaug zog.
