3 Txoj Kev Nod Off Faster

Zoo Siab

• Tshuaj xyuas rau

"Txhua yam los ntawm lub cev kub tostress tuaj yeem ua rau koj pov thiab tig rov qab," hais tias Carol Ash, D.O., tus thawj coj kho mob ntawm Tsev Kho Mob Pw Tsaug Rau Lub Neej ntawm Somerset Medical Center hauv New Jersey. Hmoov zoo, threenew cov kev tshawb fawb qhia yuav ua li cas koj tuaj yeem pib tsaug zog sai dua, tsis muaj suav suav lossis pw tsaug zog tshuaj tsim nyog.

1. Ua rau koj ob txhais taw sov
   Dab tsi ua rau koj nyob rau lub caij ntuj sov no tej zaum yog chav cua txias heev. Plam ntawm qee cov thom khwm: Kev kawm tsis ntev los no hauv Physiology & Tus Cwj Pwm pom tias hnav lawv mus rau hauv lub txaj kom tswj tau lub cev kom sov dua, ua rau koj tsau qee qhov kaw qhov muag.
2. Noj ib qho khoom qab zib starch
   Carbs tuaj yeem ua rau pw tsaug zog los ntawm kev nce qib ntawm cov tshuaj hauv hlwb serotonin thiab tryptophan, raws li kev tshawb fawb hauv American Journal of Clinical Nutrition. Ib nrab khob ntawm cov nplej qhuav lossis ob peb lub ncuav qab zib uas muaj roj tsawg plaub teev ua ntej yuav tsum ua haujlwm yam tsis ntxiv ntau calories.
3. Nyeem koj tus kheej ib zaj dab neeg BEDTIME
   Ib tsab xov xwm phau ntawv xov xwm koom nrog tuaj yeem pab koj yooj yim rau cov z. Cov kws tshawb fawb Australian pom tias cov neeg ntxhov siab lossis ntxhov siab tau so yooj yim dua thaum lawv cuam tshuam los ntawm lawv txoj kev txhawj xeeb.

Tshuaj xyuas rau