Cov hluas thiab pw tsaug zog

Pib nyob ib ncig ntawm nkauj tiav nraug, menyuam pib nkees yav hmo ntuj. Txawm hais tias nws zoo li lawv xav tau pw tsawg, qhov tseeb, cov hluas xav tau li 9 teev pw thaum hmo ntuj. Hmoov tsis zoo, feem ntau cov hluas tsis pw tsaug zog lawv xav tau.

Ntau yam ua rau nws nyuaj rau cov hluas tau pw tsaug zog uas lawv xav tau:

• Teem Taub. Tus neeg hluas nruab nrab tau nkees nyob ib ncig ntawm 11 p.m. thiab kom nws yuav tsum sawv thaum 6 a.m. thiab 7 a.m. mus kom ncav sijhawm. Qhov no ua rau nws tsis tuaj yeem pw tau 9 teev. Qee lub tsev kawm theem siab hloov lawv cov sijhawm kom pib tom qab. Cov tub ntxhais kawm cov qhab nia thiab cov kis las hauv cov tsev kawm ntawv tau nce zoo dua li qhov ua tiav. Ib yam li lawv niam lawv txiv, muaj ntau cov hluas tab tom ua cov sijhawm uas tsis khoom kiag li. Lis xaus tsev kawm ntawv thiab kev ua si raug txiav rau cov hluas lub sijhawm pw tsaug zog zoo. Lawv tau tsev tom qab thiab muaj lub sijhawm nyuab dua.
• Ua homework. Lub laub kom ua tiav tuaj yeem ua rau rov qab thaum cov menyuam yaus pw tsaug zog los ua haujlwm hauv tsev. Tom qab ib hmos ntawm kev tsaug zog me dhau, koj tus tub ntxhais hluas yuav tsis tuaj yeem mob siab rau hauv chav kawm lossis nqus cov khoom tshiab. Cov hluas yuav tsum ua haujlwm ob leeg thiab so kom lawv lub siab sib luag.
• Texting. Cov xov tooj ua rau cov chaw pw tsis zoo, tshwj xeeb thaum lawv mus thaum ib tag hmo. Cov hluas yuav xav tias txhua cov lus ntawv yuav tsum teb tam sim ntawd, txawm li cas los xij. Cov ntawv nyeem thaum ntxov ntxov yuav cuam tshuam kev tsaug zog. Hnov cov ntawv ceeb toom tas li tuaj yeem ua rau nws tsis tuaj yeem ua cua thiab ua kom tsaug zog.

Ib yam li cov neeg laus, cov hluas uas tau pw tsaug zog tsis txaus yog qhov pheej hmoo rau qee qhov teeb meem hauv tsev kawm thiab nrog lawv kev noj qab haus huv, suav nrog:

• Kev ntxhov siab thiab tus kheej qis
• Kev nkees nkees thiab teeb meem tsom
• Txiav txim siab kev kawm hauv tsev kawm thiab qib kawm
• Moodiness thiab teeb meem tsis haum nrog tsev neeg thiab phooj ywg
• Kev phom sij ntawm lub tsheb loj
• Zoo rau kev yaug thiab qhov hnyav

Qhia koj tus hluas txoj kev kom mus pw zoo. Ua ib tug qauv zoo thiab xyaum coj raws li koj tshaj tawm.

• Tsim kev cai txog thaum mus pw. Kev mus pw ntawm tib lub sijhawm txhua hmo yuav ua kom yooj yim rau koj tus hluas kom cua hlob thiab txav tau dej. Teem ib lub sijhawm pw rau koj tus hluas, thiab koj tus kheej, thiab nco ntsoov koj lo nrog nws.
• Txwv sijhawm thaum muaj kev ua si thaum hmo ntuj. Saib mus rau cov naj npawb ntawm cov hmo koj tus hluas nyob rau hauv tsev kawm ntawv lig los yog tawm mus nrog phooj ywg. Txiav txim siab tias koj yuav noj mov tsawg npaum li cas rau koj tus menyuam noj hmo ua ntej.
• Muab kev txhawb nqa ua tom tsev. Tham nrog cov hluas hais txog lawv cov chav kawm thiab cov haujlwm coj los ua tom tsev. Yog tias lawv muaj lub semester hnyav, pab lawv teem sijhawm hauv tsev thiab txwv lwm yam kev ua si. Nco ntsoov tias koj cov menyuam muaj lub siab zoo, nyob ntsiag to kawm ntawv.
• Teeb ciam ciam thev naus laus zis. Tham nrog koj tus hluas txog ntawv xov. Nug seb lawv xav li cas yog tias lawv tsis teb ib qho ntawv kiag tam sim, tom qab ntawd teem lub sijhawm thaum cov ntawv nyeem yuav tsum nres. Koj tuaj yeem ua txoj cai tias tsis pub muaj cov khoom siv hauv chav pw tom qab ib teev.
• Txhawb kev ua si kom nyob ntsiag to. Ib teev lossis teev ua ntej mus pw, txhawb koj tus menyuam kom ua ib yam dab tsi los so. Qhov no txhais tau tias nyeem phau ntawv lossis da dej kom sov. Txhawb koj tus hluas kom nrhiav cov hauv kev kom tsis txhob muaj zog yog li kev tuaj yeem pw tsaug zog tuaj.

Hu rau koj tus kws kho mob yog tias koj tus hluas tsis tsaug zog zoo thiab nws cuam tshuam nrog lawv txoj kev noj qab haus huv lossis lub peev xwm los ua haujlwm txhua hnub.

de Zambotti M, Gkoldstone A, Colrain IM, Baker FC. Insomnia teeb meem thaum tiav hluas: kuaj mob, muaj feem, thiab kho mob. Pw Sawv Daws RevCov. 2018; 39: 12-24. PMID: 28974427 pubmed.ncbi.nlm.nih.gov/28974427/.

Harris KR. Cov hluas kev noj qab haus huv. Hauv: Kellerman RD, Rakel DP, eds. Conn's Kev Kho Mob Tam Sim No 2021Cov. Philadelphia, PA: Elsevier 2021: 1238-1241.

Marcdante KJ, Kliegman RM. Pw tsis tsaug zog thiab pw tsis tsaug zog. Hauv: Marcdante KJ, Kliegman RM, eds. Nelson Cov Ntawv Tseem Ceeb ntawm PediatricsCov. 8 tus ed. Philadelphia, PA: Elsevier; 2019: chap 15.

Pierce B, Brietzke SE. Kev pw tsis tsaug zog pw ua ke ua tsis taus pw. Hauv: Flint PW, Francis HW, Haughey BH, li al, eds. Cummings Otolaryngology: Taub Hau Thiab Caj DabCov. 7 tus ed. Philadelphia, PA: Elsevier; 2021: chap 185.

Styne DM, Grumbach HLI. Lub tswv yim ua haujlwm thiab cuam tshuam ntawm kev ua tiav. Hauv: Melmed S, Polonsky KS, Larsen PR, Kronenberg HM, eds. Williams Phau Ntawv ntawm EndocrinologyCov. 13th ed. Philadelphia, PA: Elsevier; 2016: chap 25.

• Pw tsis tsaug zog
• Tub Hluas Kev Noj Qab Haus Huv