Puas Tau Txaus REM Pw Tsaug Teeb Meem tiag?

Zoo Siab

• REM pw tsaug zog yog dab tsi?
• Cov txiaj ntsig ntawm REM Pw tsaug zog yog dab tsi?
• Koj tuaj yeem tau txais REM tsaug zog ntau npaum li cas?
• Tshuaj xyuas rau

Qhov tseem ceeb tshaj plaws uas koj tuaj yeem ua rau koj lub cev-txoj cai nyob ntawd nrog ua haujlwm tawm thiab noj qab nyob zoo-tau pw txaus. Cov txiaj ntsig ntawm kev pw tsaug zog muaj txiaj ntsig zoo li cov yaj feem ntau cov neeg Asmeskas nyob twj ywm suav lig: Nws txhim kho koj lub cim xeeb, tiv thaiv kev mob, pab kom poob phaus, ua rau koj nyiam ua raws li koj cov phiaj xwm kev ua haujlwm, thiab tseem pab koj nyob ntev.

Tab sis nws tsis yog hais txog kev tau txais xya lossis ntau teev ntawm kev pw tsaug zog pom zoo los ntawm American Academy of Sleep Medicine (uas ib feem peb ntawm cov neeg Asmeskas tsis clocking, BTW). Nws yog hais txog kev tau txais zoo pw tsaug zog-thiab qhov ntawd txhais tau tias siv sijhawm txaus ntawm koj lub sijhawm pw tsaug zog hauv qhov muag nrawm nrawm (REM) pw tsaug zog, theem thaum npau suav tshwm sim. Nov yog yam koj yuav tsum paub txog koj lub voj voog pw tsaug zog, cov txiaj ntsig ntawm REM pw tsaug zog, thiab koj tuaj yeem tso nyiaj ntau npaum li cas rau lwm zaus koj pw.

REM pw tsaug zog yog dab tsi?

REM yog ib qho ntawm plaub theem ntawm kev pw tsaug zog, piav qhia W. Chris Winter, MD, tus sau ntawm Txoj Kev Pw Tsaug Zog: Vim Li Cas Koj Pw Tsaug Poob Lawm thiab Yuav Kho Li Cas. Nws hais tias "Muaj N1, lub sijhawm hloov pauv ntawm kev pw tsaug zog uas koj mus los ntawm kev tsaug zog rau hauv kev pw tsaug zog; N2, lossis qhov peb xav txog lub teeb pw tsaug zog; N3, lossis pw tsaug zog; thiab tom qab ntawd REM tsaug zog," nws hais.

REM tau txais nws lub npe los ntawm qhov muag ceev ceev uas tshwm sim thoob plaws nws. Cov kws tshawb fawb Eugene Aserinsky, Nathaniel Kleitman, thiab William C. Dement yog thawj tus saib REM pw tsaug zog thaum ntxov xyoo 1950, hais tias Dr. Winter. Thiab nws tau nthuav tshwj xeeb vim tias lawv kuj tau sau tseg tias yuav luag tsis muaj kev txav los ntawm lwm lub cev thaum lub sijhawm pw tsaug zog ntawd. Conor Heneghan, Ph.D., tus kws tshawb fawb txog kev pw tsaug zog hais tias "Los ntawm qhov kev xav ntawm lub cev, nws yuav luag zoo li koj lub hlwb tsaug zog tab sis koj lub cev tuag tes tuag taw-tej zaum ua rau koj tsis ua raws li koj txoj kev npau suav," hais Conor Heneghan, Ph.D., tus kws tshawb fawb txog kev pw tsaug zog ntawm Fitbit.

Thaum pib hmo ntuj, koj yuav ntsib lub sijhawm pw tsaug zog ntev dua-thaum koj lub cev kho thiab rov ua cov ntaub so ntswg, tsim cov pob txha thiab leeg nqaij thiab ntxiv dag zog rau lub cev tiv thaiv kab mob-hais tias Heneghan. Feem ntau cov neeg feem ntau ntsib lawv thawj lub voj voog ntawm REM pw tsaug zog 90 feeb tom qab tsaug zog. Nws hais tias "Thaum pib, koj tau tawg luv dua ntawm REM, thiab thaum hmo ntuj nce zuj zus thiab lub cev txaus siab rau nws xav tau kev tsaug zog tob, koj siv sijhawm ntev dua ntawm REM pw tsaug zog," nws hais.

Hauv ib hmo, koj feem ntau siv li 20 txog 25 feem pua ​​ntawm koj lub sijhawm pw hauv REM, thiab koj yuav muaj peev xwm hla plaub lossis tsib lub voj voos tag nrho yog tias koj tau pw txaus. (Txog: 5 Cov txiaj ntsig kev noj qab haus huv uas koj tau txais los ntawm kev pw tsaug zog liab qab)

Cov txiaj ntsig ntawm REM Pw tsaug zog yog dab tsi?

Cov kws tshawb fawb tseem tab tom tshawb nrhiav qhov tseem ceeb ntawm REM, thiab nws tseem tsis tau meej meej tias muaj dab tsi tshwm sim hauv peb lub hlwb thaum lub sijhawm ntawd, hais tias Dr. Winter. Qhov muag nrawm nrawm uas yog tus sawv cev ntawm REM pw tsaug zog tuaj yeem tshwm sim raws li peb lub hlwb mus los ntawm cov duab tshiab ntawm lub hlwb, uas, raws li kev tshawb fawb luam tawm hauv phau ntawv journal Nature Communications, tuaj yeem yog ib feem ntawm kev ua kom nco tau tshiab. Cov kws tshawb fawb tseem pom REM los cuam tshuam nrog kev kawm cov ntaub ntawv tshiab thiab tswj hwm txoj kev tseem ceeb neural.

"Thaum pw tsaug zog, koj lub hlwb yog hom kev rov ua qee yam uas koj tau ntsib thiab sim xyuas seb nws puas yuav tsum muab qhov kev paub ntawd tso rau hauv koj lub sijhawm luv lossis lub sijhawm ntev-lossis cia li tsis nco qab txog nws," hais tias Dr. Winter . "Tsis zoo li kev tsaug zog tsaug zog, uas yog kev txhawj xeeb tiag tiag nrog kev so thiab rov zoo, REM pw tsaug zog muaj ntau ntxiv los ua nrog kev mloog zoo, ua kom pom tseeb, nco ua ke, thiab paub qhov mob."

Cov kev tshawb fawb tau pom tias qhov tsis muaj kev pw tsaug zog REM tuaj yeem cuam tshuam rau koj lub cim xeeb, cuam tshuam nrog koj txoj kev xav, cuam tshuam rau koj lub peev xwm kev paub, thiab ntsia hlau nrog kev tsim dua tshiab ntawm tes. Pom tseeb, uas tuaj yeem cuam tshuam rau koj cov hnub ua haujlwm, tab sis nws tseem tuaj yeem txhawb koj li kev ua kis las, ua rau nws nyuaj rau ua cov haujlwm nyuaj dua, Dr. Winter hais. Tsis hais, yog tias koj lub siab nyob hauv chav dej, uas tuaj yeem ua rau muaj kev puas tsuaj loj rau koj qhov kev txhawb zog.

Kev hnov ​​mob kuj tau txuas rau REM pw tsaug zog. "Xav txog ob tug neeg uas muaj lub hauv caug raug mob zoo ib yam, tab sis ib tus neeg tau pw tsaug zog REM zoo thiab lwm tus tsis yog," Dr. Winter hais. "Tus neeg uas tsis tsaug zog zoo yuav pom qhov mob hnyav heev. Nws yuav tsum ua nrog txoj hauv kev uas peb lub hlwb nkag mus rau qhov stimuli." (Muaj feem cuam tshuam: Puas yog mob leeg mob yog Qhov Zoo lossis Tsis Zoo?)

Koj tuaj yeem tau txais REM tsaug zog ntau npaum li cas?

Thawj qhov uas koj tuaj yeem ua tau: Tau txais ntau dua tag nrho pw tsaug zog. Cov neeg Amelikas nruab nrab pw tsaug zog 6.8 teev ib hmos, raws li Gallup kev tshuaj ntsuam xyuas-thiab 40 feem pua ​​​​tso qis dua rau teev. "Yog tias koj tsuas muaj plaub-, tsib-, lossis rau-teev lub sijhawm pw tsaug zog, tsuas yog los ntawm ntuj lub cev koj yuav tau txais feem pua ​​​​ntawm kev pw tsaug zog ntau dua thiab feem pua ​​​​ntawm REM pw tsaug zog," hais Heneghan.

Tab sis koj tus cwj pwm pw tsaug zog kuj tseem ceeb. Heneghan hais tias "Cov neeg uas mus pw tsis tu ncua feem ntau yuav pw tsaug zog tsawg dua qhov nruab nrab, thiab lawv kuj yuav pom tsawg dua ntawm REM [lub voj voog] dua li cov neeg uas niaj hnub [nrog] lawv pw tsaug zog," hais Heneghan. (Yog vim li cas pw docs feem ntau tawm tswv yim tawm tsam sim "ua kom poob pw tsaug zog" rau hnub so.)

Hauv kev tshawb fawb xyoo 2017 siv cov ntaub ntawv los ntawm ntau dua 6 lab Fitbit trackers, cov kws tshawb fawb pom tias thaum pw tsaug zog ntev tuaj yeem ua rau kom tsaug zog ntau dua thiab REM pw tsaug zog, tsaug zog xya mus rau yim teev ua rau koj feem ntau ua ke feem pua ​​ntawm cov sijhawm hauv cov theem no. (Lub Fitbit taug qab koj lub plawv dhia, uas zoo li nce siab thaum REM raws li koj lub cev tau teb rau cov xwm txheej hauv koj lub siab, hais tias Heneghan.) Sawv ntxov dua li niaj zaus kuj pom tias cuam tshuam rau feem pua ​​​​ntawm REM pw tsaug zog koj tau txais.

Thaum kawg, tsis txhob siv khob cawv los yog ob peb npias ua ib rab ntoo kom poob (lossis nyob twj ywm) tsaug zog. "Kev haus dej cawv yog qhov ua rau REM pw tsaug zog," hais tias Dr. Winter. "Lwm yam tshuaj tuaj yeem tiv thaiv nws, ib yam, zoo li qee yam tshuaj uas peb siv rau kev nyuaj siab. (Muaj feem cuam tshuam: Koj Puas Paub Muaj 4 Yam Sib Txawv Ntawm Kev Nyuaj Siab?) Yog li tham nrog koj tus kws kho mob txog yam tshuaj uas koj tab tom noj yog tias koj ' txhawj xeeb txog koj tsaug zog. "

Qhov zoo tshaj plaws uas koj tuaj yeem ua tau? Ua raws li lub sijhawm, thiab ua sijhawm rau xya mus rau yim teev kom koj lub hlwb tuaj yeem mus txog tag nrho cov kev pw tsaug zog. Tsis tsuas yog koj yuav txaus siab rau hmo ntuj zoo dua, tab sis nws yuav pab ua kom koj lub hnub zoo dua qub.

Tshuaj xyuas rau