16 Yav tsaus ntuj Tus Cwj Pwm rau Sawv ntxov Zoo Tshaj

Zoo Siab

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Los ntawm "teeb ​​tsa koj lub tswb nyob rau lwm sab ntawm chav" rau "nqis peev hauv lub lauj kaub kas fes nrog lub sijhawm", tej zaum koj tau hnov ​​ntau lab tsis txhob ntaus-snooze cov lus qhia ua ntej. Tab sis, tshwj tsis yog koj yog tus neeg thaum sawv ntxov tseeb, sawv ntxov ib teev ua ntej ib txwm tuaj yeem xav tias ua tsis tau. Qhov no yog vim hais tias thaum ntxov noog thiab hmo ntuj owls (dab tsi yog cov noog thiab circadian moos, nyob qhov twg?) muaj qhov sib txawv ntawm lub sijhawm, hais tias Michael Terman, Ph.D., tus kws tshaj lij ntawm kev puas siab puas ntsws ntawm Columbia University thiab tus kws sau ntawv ntawm Rov pib koj lub moos sab hauv. Ib pawg ntawm cov neurons nyob hauv thaj tsam suprachiasmatic nucleus (SCN) ntawm koj lub hlwb hypothalamus ua haujlwm raws li koj lub cev lub sijhawm, qhia nws thaum twg yuav tsaug zog lossis tsaug zog. Thiab, thaum koj qhov chaw teeb tsa raug ntseeg tias yog caj ces, koj ua tau rov pib dua lawv nrog kev siv zog me ntsis-uas yog qhov yooj yim dua li mus dhau lub neej ntawm lub tank ib nrab-khoob pw.

Yog li, yog tias koj tab tom sim sawv ntxov yam tsis tas ua rau koj lub hnub txom nyem, koj yuav tsum txav koj lub txaj thiab sawv ntxov los ntawm 15-feeb ntxiv, hais tias Stephanie Silberman, Ph.D., ib tus phooj ywg ntawm American Academy of Sleep Medicine thiab tus sau ntawm Phau Ntawv Insomnia Workbook. Neeg feem coob tsis nco qab tias kom sawv ntxov, koj kuj yuav tsum tau mus pw ntxov. Nws yog hais txog kev hloov koj lub moos circadian, tsis kawm los tswj kev pw tsaug zog tsawg.

Nws yuav siv sijhawm ntev npaum li cas rau koj los kho txhua 15-feeb tweak feem ntau nyob ntawm koj tus kheej lub moos circadian thiab nws hloov pauv li cas. FYI, hmo pliaj yog qhov zoo dua ntawm kev hloov pauv kev pw tsaug zog, hais tias W. Christopher Winter, MD, tus thawj coj kho mob ntawm Martha Jefferson Tsev Kho Mob pw tsaug zog Center. Lub caij ntuj no ua haujlwm nrog pab pawg ncaws pob tshaj lij txhawm rau ua kom lawv pw tsaug zog zoo.

Nws yog ib qho tseem ceeb uas yuav tsum nco ntsoov, txawm li cas los xij, tsis hais koj lub cev qhov chaw-los yog lub sij hawm koj sawv-nws yog ib txwm ua rau ntxub lub neej thawj 20 feeb mus rau ib nrab teev tom qab prying qhib koj lub qhov muag pw tsaug zog-crusted. Cov kws tshawb fawb hu lub sijhawm ntawd "pw tsaug zog," hais tias Silberman. Yeej, nws yog lub sijhawm uas koj lub cev mus, "Ugh, ua li cas, kuv twv tias kuv yuav tsum tsaug zog tiag tiag." Yog li, yog tias koj foom phem rau lub ntiaj teb thaum koj lub tswb nrov tawm, nws tsis tas txhais tau tias koj lub qhov muag ci ntsa iab-thiab-busy-tailed dag zog tau ua tsis tau rau koj.

Npaj los ua neeg sawv ntxov? Txij li koj lub moos circadian feem ntau tau teeb tsa los ntawm kev pom lub teeb, lub cev kub, ua haujlwm qoj ib ce, thiab zaub mov, cov lus qhia hauv qab no txhawb nqa yuav pab koj nkag mus pw tsaug zog zoo thaum kho rau 15-feeb-nce kev hloov mus ua ntej pw thiab lub sijhawm sawv. Koj sawv ntxov zoo dua tos.

[Nyeem tag nrho zaj dab neeg ntawm Refinery 29!]

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