Ib tug neeg yuav tsum tau pw ntau npaum li cas - yim teev ntawm caj npab ntawm Morpheus? Cov qauv no yog pom zoo los ntawm cov kws kho mob rau peb lub cev. Lawv ceeb toom tias tsis quav ntsej cov lus pom zoo tuaj yeem ua rau kev ntxhov siab tsis zoo thiab kev noj qab haus huv. Txawm li ntawd los, cov ntsiab lus ntawm kev tshawb fawb tsis ntev los no ntawm American cov kws tshawb fawb los ntawm University of California, yog cov xav tsis thoob.
Lawv pom ntau tus neeg mob. Ib pawg neeg tau koom pw ntawm 5.5 rau 7.5 teev. Qhov thib ob - ntau tshaj 8 xuab moos. Nws muab tawm tias cov neeg uas tau pw 8 teev los yog ntau dua tsis nco ntsoov sawv zoo siab thiab so. Xaus: tsis muaj teeb meem pes tsawg leej neeg, pw tsaug zog zoo tseem ceeb heev! Feem ntau ib qho luv luv tab sis muaj zog heev yuav txhawb tau ib tug neeg ntau tshaj ib ntev, tsis pw tsaug zog. Nws yuav zoo li tias npau suav yim teev raug tso tseg? Tsis nyob hauv txhua qhov. Nws yog qhov tseeb tshaj hais tias ob peb sleepless nights tsis raug txwv. Tab sis dab tsi yuav ua rau peb lub cev yog tias koj tsis tsaug zog?
Yog tias koj pw 2 xuab moos tsawg dua:
Lub hlwb: Cov kev kawm ntawm cov ntaub ntawv tshiab tuaj yeem ua phem dua. Piv txwv, cov npe, cov npe, tus xov tooj. Tus neeg ntawd ua rau muaj kev ntxhov siab dua. Cov kev tshawb fawb los ntawm cov kws txuj ntawm Harvard University qhia tias thaum nruab nrab ntawm qib 7 thiab 8 ntawm kev pw tsaug zog, lub hlwb paj hlwb "nqus tau" cov ntaub ntawv sau rau hnub nyob rau hauv lub cim xeeb luv luv. Yog tias koj, piv txwv li, hnub no kawm lus Askiv, thiab tom qab ntawd "lit" txhua hmo, ces txhua yam uas koj tau kawm hnub ua ntej ua lus Askiv yuav muaj kev xyuam xim.
Lub cev: Yog tias koj tsis tau pw 2 teev txhua txhua hmo, lub cev yuav ua rau mob khaub thuas. Kuj muaj kev noj qab haus huv ntxiv rau cov khoom qab zib, li ntawd, tag nrho cov pw tsaug zog tag nrho tseem ceeb heev rau kev noj haus.
Kuv yuav ua li cas ? Sim ua kom tau pw txaus rau hnub so. Koj tuaj yeem siv sijhawm pw tau thaum nruab hnub. Yog tias koj pw peb teev ib hnub twg, qhov ntawd yog ib yam dab tsi. Tsis txhob ntshai yog hais tias nws hloov tawm tias koj xav tau 6 es tsis txhob yim teev pw. Qee cov neeg pw vim tsawg dua. Yog tias koj muaj ib hnub tawm, koj tuaj yeem pw tsaug zog.
Yog tias koj pw 4 teev tsawg dua:
Lub paj hlwb: Rau lub hlwb, qhov yuav tshwm sim yog loj dua. Ib tug neeg pib raug kev txom nyem los ntawm txoj kev poob haujlwm tsis tau. Qhov no yog vim lub fact tias tsis muaj pw tsis muaj zog weakens nco lub sij hawm luv luv. Lwm cov tsos mob yog kev poob siab thiab lub siab zoo (vim tias tsis muaj serotonin, muab lub siab ntawm kev zoo siab).
Lub cev: Tom qab ob peb hnub nrog rau kev tswjhwm yav tsaus ntuj, qhov kev tshwm sim ntawm ib tug hluas nkauj txoj kev xeem yuav yog tus cwj pwm ntawm cov poj niam laus. Qhov no qhia tau hais tias muaj zog nce siab, muaj zog ntxiv ntshav qab zib (uas yuav ces poob dauv, xws li tom qab ntshav qab zib mellitus). Nyob rau hauv kev twb kev txuas nrog no, qhov kev pheej hmoo ntawm cov kab mob plawv, nyob rau hauv kev, myocardial infarction, nce. Yuav xub tshwm sim ntawm qhov kev tshaib plab ntawm kev tshaib plab, uas yuav tau hloov los ntawm qhov aversion rau zaub mov noj. Txij li thaum lub tso pa tawm ntawm cortisol - lub tshuaj ntawm qab los noj mov - yuav inhibited.
Kuv yuav ua li cas? Yog tias koj mob tiag tiag vim quab yuam kom pw, pib noj 1 mg ntawm vitamin C txhua txhua hnub.Thaum yuav ua rau lub cev tsis muaj zog. Haus dej kom ntau txaus kom koj lub cev zoo. Txhob haus kasfes lossis caj pas tom qab 2 teev tsaus ntuj. Caffeine tuaj yeem pab koj muaj kev zoo siab rau ib ntus xwb. Tab sis nyob rau yav tsaus ntuj, "snaps" ib qho kev ua txhaum ntawm kev pw tsaug zog. Tsis tas li ntawd xwb, nws ua rau muaj kev ntxhov siab ntxiv rau lub siab lub ntsws.
Yog tias koj tsis tau pw tsaug zog:
Hlwb: Qhov tseeb, ib tug neeg raug kev txom nyem. Nws suffers los nco. Nws tsis tuaj yeem tiv thaiv yawning. Txawm li cas los xij, yog tias koj tus hluas nkauj tas li yawning, qhov no tsis txhais hais tias nws tsis tau tsaug zog txhua hmo. Raws li kev tshawb nrhiav ntawm University of Pennsylvania, feem ntau yawn thaum sawv ntxov cov tib neeg uas pw li 4 txog 6 teev. Lawv kuj saib nkees txhua hnub.
Lub cev: Ib tug neeg ua tsawg tshaj li nws yog nag hmo. Thiab, cia! Cov naj npawb ntawm cov hlwb txo. Thiab lawv tsis tuaj yeem rov qab sai sai, vim tias lawv tsuas yog thaum lawv pw tsaug zog. Yog tias koj tsis tau koom pw txhua lub sijhawm, koj yuav hnov zoo li thiab nplawm, thaum lub cev nyhav dej. Koj yuav dhau mus ua kev chim siab thiab yooj yim succumb to ib qho phem mus ob peb vas. Feem ntau tsis tsaug zog thaum hmo ntuj hauv lub sijhawm ntev yog qhov txaus ntshai. Cov tsis kam ntawm lub cev yuav ua rau lub siab. Koj yuav ua rau kis tau tus kab mob, mob plawv thiab muaj kev nyuaj siab.
Kuv yuav ua li cas? Yog tias koj paub tias tsis txhob tsaug zog thaum hmo ntuj, sim mus pw ib ce thaum nruab hnub lossis yav tsaus ntuj. Nruab hnub luv luv yog zoo dua tsis muaj dab tsi. Sim tsis txhob tsav tsheb. Tom qab 17 xuab moos tsis pw, qhov tshuaj tiv thaiv yog qeeb li tom qab haus dej ntau ntau cawv. Nqa so kom txaus rau ib hnub yog tias koj raug ntau zaus tsis pw thaum tsaus ntuj. Piv txwv, nyob rau hauv kev txuas nrog kev yug me nyuam ntawm tus me nyuam.
Yuav ua li cas los txhim kho txoj kev pw tsaug zog zoo?
Ua ntej: Tsis txhob npaj ntau yam kev ua si thaum nruab hnub. Koj tsis tuaj yeem ua txhua yam, yog li koj yuav nco ntsoov ntshai. Thiab raws li ib tug txim - insomnia.
Qhov Ob: Sau cov npe ntawm cov teeb meem daws tsis sib haum xeeb thaum yav tsaus ntuj. Yog li koj tsis tas yuav tsum sawv hmo ntuj, txhawj xeeb tias koj tau hnov qab ib yam dab tsi.
Qhov Peb: Coj ib lub sijhawm mus ncig ua si thaum nruab hnub. Ntawm kev ua haujlwm, tsis txhob yuav tub nkeeg kom siv 60 lub vib npauj (seconds) kom tau sawv ntawm lub rooj zaum, ncab, qhib lub qhov rai thiab cov cua nkag mus rau hauv chav.
Qhov Plaub: Ua kom muaj tiag - "Kev xav ntawm kev xav" ua rau kev ntxhov siab tsis tu ncua.
Thib tsib: Haus dej kom ntau.
Rau rau: Mus rau hauv kev ua kis las. Ua tsaug rau kev siv lub cev, pw tsaug zog sai, thiab nws yuav kav ntev zog.
Xya: Mus pw tsaug zog ua ntej ib tag hmo. Tamsim no koj pw, ntau lub zog yuav rov qab los. Tom qab tag nrho, peb twb paub ntau npaum li cas ib tug neeg yuav tsum tau pw.
Yim: Txawb lub TV tawm hauv chav pw.