13 Cov Kws Paub Zoo Pom Zoo Tsaug Zog

Zoo Siab

• Ua Sijhawm Rau Pw Tsaug Zog
• Khaws ib Lub Sijhawm Ua Si
• Tsim Kev Cai Raug Txom Nyem
• Dim ntawm Technology
• Lub hlwb khiav dhau koj hnub ua ntej mus pw
• Tau txais Kev Ua Haujlwm
• Tawm Tsam Thaum Koj Tsis Tsaug Zog
• Noj Nap
• Catch Qee Rays
• Sib tham
• Tsis txhob haus cawv thiab Caffeine dhau los ze rau lub sijhawm pw
• Hnav khaub ncaws kom xis nyob
• Siv cov ntawv cais
• Ntsuam xyuas rau

Dab tsi yog qhov zais cia rau kev pw tsaug zog zoo tag nrho? Yog tias tsuas yog nws yooj yim heev.

Thaum peb paub ntau tus cwj pwm ntawm kev pw tsaug zog tuaj yeem ua rau poob-thiab nyob twj ywm me ntsis smoother, txawm tias koj ua raws txhua txoj cai, koj yuav pom koj tus kheej ntxhov siab suav yaj.

Yog li txhawm rau pab koj tsaug zog zoo li tus kws tshaj lij, peb nug 16 ntawm peb cov kws tshaj lij pw tsaug zog kom qhia rau peb: Yog tias koj tsuas tuaj yeem qhia ib qho lus qhia pw tsaug zog, nws yuav yog dab tsi? Nyem rau ntawm qhov slideshow hauv qab no rau lawv cov lus teb. Cov twg ua haujlwm rau koj?

Ua Sijhawm Rau Pw Tsaug Zog

"Nws yog ib qho yooj yim hais tias kev pw tsaug zog zoo hmo tsis muaj teeb meem, lossis tso nws tseg rau ib teev ntxiv hauv TV lossis txhawm rau ua haujlwm. pw tsaug zog yog qhov tseem ceeb, thiab yog ib qho tseem ceeb tshaj plaws uas koj tuaj yeem ua rau koj lub cev thiab lub hlwb noj qab haus huv. "

-Dr. Scott Kutscher, Assistant Professor of Sleep and Neurology ntawm Vanderbilt University Medical Center

Khaws ib Lub Sijhawm Ua Si

"Ua raws li niaj zaus ua. Sim mus pw thiab sawv txog tib lub sijhawm txhua hmo."

-Dr. Susan Redline, MPH, Peter C. Farrell xib fwb ntawm Pw tsaug zog tshuaj ntawm Harvard Medical School

"Txawm hais tias koj muaj hmo zoo tshaj plaws ntawm kev pw tsaug zog lossis hmo ntuj uas koj pov thiab tig, tus yuam sij rau kev pw tsaug zog ntev ntev, hauv kuv lub tswv yim, yog kom muaj lub sijhawm sawv zoo ib yam txhua tag kis. (txawm tiag los yog dag-Kuv siv lub thawv teeb) thiab kev tawm dag zog, nws tseem zoo dua. "

-Dr. Christopher Winter, Tus Thawj Saib Xyuas Kev Kho Mob ntawm Martha Jefferson Tsev Kho Mob Pw Tsaug Chaw Kho Mob

"Teem sijhawm sib xws. Teem sijhawm zoo ib yam. Teem sijhawm zoo ib yam! Teem koj lub tswb tswb kom mus pw."

-Dr. Russell Sanna, Tsev Kawm Ntawv Kho Mob Harvard's Division of Sleep Medicine

Tsim Kev Cai Raug Txom Nyem

"Tsim kom muaj kev so kom txaus thaum pw, zoo li da dej sov lossis nyeem ntawv xov xwm. Nws yog ib qho tseem ceeb uas yuav tsum tau so ua ntej yuav mus pw."

-Dr. David Volpi, tus tsim EOS Sleep Centers

Dim ntawm Technology

"Dim lub teeb ib teev ua ntej xav tau lub sijhawm pw thiab tseem tua lub vijtsam ib teev ua ntej yuav mus pw. Lub teeb, suav nrog lub computer, iPads, TVs thiab xov tooj ntse, yog qhov muaj zog tshaj plaws rau peb cov kws xa xov hluav taws xob hloov mus rau 'ntawm' txoj haujlwm Yog tias tib neeg muaj lub siab xav pw tsis tsaug zog, lawv tuaj yeem tos rau teev tos kom hloov mus tua. "

-Dr. Lisa Shives, tus tsim ntawm Linden Center for Sleep and Weight Management in Chicago

Lub hlwb khiav dhau koj hnub ua ntej mus pw

Yog tias koj muaj teeb meem 'tig koj lub siab' sai li sai tau thaum koj nkag mus rau hauv txaj, nws txhais tau tias koj tsis tau muab sijhawm txaus rau koj tus kheej los ua haujlwm los ntawm cov teeb meem niaj hnub. Tej zaum koj tau ua qee yam haujlwm nyob ib puag ncig lub tsev, tso cov menyuam mus pw, saib qee lub TV-uas yog lub sijhawm txaus los cua, puas yog? Zoo, ntau ntawm cov haujlwm no cuam tshuam ntau dua li so kom txaus. Tsis txhob ua haujlwm dhau los ntawm cov kev xav thiab kev txhawj xeeb, koj khaws koj lub siab tsis khoom ua lwm yam. Yog li, tam sim no koj nyob hauv txaj, tsis muaj dab tsi ntxiv rau tsom mus, cov kev xav tau rov qab los. Ib txoj hauv kev zoo dua yuav yog siv qee lub sijhawm thaum yav tsaus ntuj los ua haujlwm hauv ib hnub, ua cov npe ua rau tag kis thiab tshem koj lub siab lub siab ntawm txhua yam uas koj tseem xav txog. Tom qab ntawd, mus pw. "

-Michael A. Grandner, Ph.D., tus kws qhia txog kev puas siab ntsws ntawm Behavioral Sleep Medicine program ntawm University of Pennsylvania

Tau txais Kev Ua Haujlwm

"Ua qee yam qoj ib ce txhua hnub. Txawm tias taug kev li 10- txog 15 feeb txhua hnub tuaj yeem pab koj pw tsaug zog zoo dua."

-Dr. Russell Rosenberg, Thawj Tswj Hwm, National Sleep Foundation

Tawm Tsam Thaum Koj Tsis Tsaug Zog

"Cov neeg feem coob uas muaj teeb meem pw tsaug zog siv sijhawm ntau hauv txaj sim tsaug zog. Yog tias koj siv sijhawm yim teev hauv txaj thiab tsuas yog pw rau rau teev tsis so, vim li cas ho tsis tau txais 6 teev ntawm kev pw tsaug zog ntau dua li yim teev ntawm kev pw tsaug zog? Nws yog counterintuitive , tab sis kuv pom zoo feem ntau ntawm kuv cov neeg mob insomnia mus pw me ntsis (lossis ntau) tom qab. "

em>- Dr. Kelly Glazer Baron, tus pab xibfwb ntawm neurology thiab tus thawj coj ntawm Kev Coj Tus Cwj Pwm Kev Noj Qab Haus Huv ntawm Northwestern University

"Yog tias koj nyob hauv txaj txaj muag thiab tig rov qab, tsis tuaj yeem tsaug zog, tawm hauv txaj. Koj tsuas yog ua rau qhov tsis zoo los ntawm kev dag nyob ntawd. Tsis txhob rov qab mus pw kom txog thaum koj xav tias koj tuaj yeem tsaug zog."

Noj Nap

"Napping tuaj yeem pab tiv thaiv kev qaug zog los ntawm kev pw tsaug zog tsis txaus thaum hmo ntuj. Nws tuaj yeem ua rau koj txoj kev paub los ntawm kev txhawb nqa tib theem ntawm kev nco txog kev pw tsaug zog tag nrho. Nws pab koj ua kom koj lub siab xav kom koj tsis tsuas xav zoo dua tab sis koj xav. Zoo dua tom qab pw tsaug zog, Kuv xav kom cov neeg pw tsaug zog li 5 txog 30 feeb lossis 60 mus rau 90 feeb kom ntau li ntau tau, lub sijhawm ntawd yuav ua rau koj zoo dua yam tsis txhob cia koj sawv groggy. "

-Dr. Sara Mednick, tus sau ntawm Take a Nap

Catch Qee Rays

"Nco ntsoov tau 15 feeb ntawm tshav ntuj txhua tag kis."

-Dr. Michael J. Breus, Ph.D., Clinical Psychologist; Board Certified Sleep Specialist

Sib tham

"Yog tias kuv tuaj yeem muab ib qho me me ntawm cov lus qhia, nws yuav yog ' mloog' rau koj tus khub pw. Yog tias koj tus khub snores, nres ua pa lossis ncaws lawv ob txhais ceg thaum pw tsaug zog, ces qhia rau nws paub txog nws! Kev pw tsaug zog tsis zoo feem ntau tsis paub txog ntawm qhov yooj yim 'mloog' rau ib leeg, txhua tus neeg vam tias yuav tsaug zog zoo dua. "

-Michael Decker, Ph.D., tus kws tshaj lij ntawm Frances Payne Bolton Tsev Kawm Ntawv ntawm Kev Saib Xyuas Neeg Mob ntawm Case Western Reserve University thiab tus tshaj tawm rau American Academy of Sleep Medicine

Tsis txhob haus cawv thiab Caffeine dhau los ze rau lub sijhawm pw

"Txawm hais tias koj xav tias lawv pab koj tsaug zog thaum xub thawj, cawv thiab tshuaj uas ua rau koj tsaug zog tuaj yeem cuam tshuam koj txoj kev pw tsaug zog txhua hmo. Kom ua tiav lub suab, pw tsaug zog, xyuas kom ob teev dhau los ua ntej pw tsis muaj dab tsi ntawm cov khoom no lossis ib qho twg. ua haujlwm hnyav kom koj lub cev paub tias nws yog lub sijhawm mus pw. "

-Dr. Matthew Mingrone, tus kws kho mob ua haujlwm rau EOS Sleep Centers hauv California

Hnav khaub ncaws kom xis nyob

"Xav txog cov khaub ncaws hnav ntub dej! Ua rau muaj qhov sib txawv loj rau txhua tus uas nquag tawm hws hmo ntuj."

-James Maas, Ph.D., yav dhau los cov phooj ywg, xibfwb thiab tus thawj coj ntawm kev puas siab ntsws ntawm Cornell University

Siv cov ntawv cais

"Ua rau koj lub txaj nrog nyias cov ntaub ntawv thiab pam vov. Nws yog ib qho kev hloov me me nrog kev them nyiaj loj. Qhov no yuav txo tau cov copartner cuam tshuam los ntawm kev txav mus los thiab kev cuam tshuam vim qhov kub thiab txias. Siv ib daim ntawv haum xwb los pib. Ces ua rau saum txaj nrog ntxaib Yog tias koj txhawj xeeb txog qhov ntawd yuav zoo li cas - tsis muaj teeb meem - koj tuaj yeem npog qhov no nrog ib qho kev nplij siab thaum hnav lub txaj txhua tag kis."

-Dr. Robert Oexman, tus thawj coj ntawm Lub Koom Haum Pw tsaug zog kom Nyob

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Ntsuam xyuas rau