Koj Puas Tuaj Yeem Tsaug Zog?

Zoo Siab

• Ua Ntej, Qhov Tseeb Pw Tsaug Dab Tsi, Raws Li Qhov Tseeb?
• Yog li, Koj Puas Tuaj Yeem Tsaug Zog?
• Txoj Kev Zoo Tshaj Plaws Thaum Ntxov
• Tshuaj xyuas rau

Tseeb, koj paub qhov tseem ceeb ntawm kev so hmo zoo (ntxiv dag zog rau lub cev, zoo dua qub, txhim kho kev nco, daim ntawv teev npe mus ntxiv). Tab sis qhov tseeb twv qhov pom zoo xya mus rau cuaj teev tuaj yeem zoo li npau suav ntawm cov yeeb nkab, tshwj xeeb tshaj yog thaum binging Bridgeton hauv lub sijhawm teev sawv ntxov sawv ntxov zoo siab heev. Thiab thaum koj saib lub moos zuam yav dhau los dab tsi yuav tsum yog koj lub sijhawm pw, koj xav rau koj tus kheej, ’Eh, Kuv yuav cia li tsaug zog lig rau lub asthiv thiab kho nws tom qab ntawd. "

Hmoov tsis zoo, txawm li cas los xij, ua rau poob pw tsaug zog - lossis cov kws tshaj lij tau hu ua "cov nuj nqis pw" - tsis yooj yim li. Yog li, cov lus nug txhua tus xav tsis thoob: Koj puas tuaj yeem tsaug zog? Ua ntej, cov lus teb, raws li kws tshaj lij thiab tshawb fawb.

Ua Ntej, Qhov Tseeb Pw Tsaug Dab Tsi, Raws Li Qhov Tseeb?

Kuj tseem hu ua kev pw tsaug zog tsis txaus, "cov nuj nqis pw tsaug zog yog qhov xav tau ntau ntawm kev pw tsaug zog," hais tias Meredith Broderick, MD, tus kws tshaj lij pw tsaug zog thiab tus tsim ntawm Sound Sleep Guru. Txawm hais tias qhov ua rau muaj ntau dhau hmo ntawm Netflix lossis ib qho xwm txheej xws li kev ntxhov siab pw tsaug zog, kev pw tsaug zog yog qhov txawv ntawm qhov kev pw tsaug zog ib tug neeg xav tau thiab qhov nyiaj uas lawv tau txais. Piv txwv li, yog tias koj lub cev xav tau yim teev ntawm kev pw tsaug zog ib hmo kom hnov ​​zoo thiab ua haujlwm tau zoo tshaj plaws, tab sis tsuas yog tau txais rau, koj tau sau ob teev ntawm cov nuj nqis pw tsaug zog, raws li Lub Hauv Paus Foundation. (Muaj feem cuam tshuam: Koj Puas Yuav Tsaug Zog Nrog Koj Hnav Khaub Ncaws?)

Nrog txhua hmo ntawm kev kaw luv luv, koj cov nuj nqis pw tsaug zog ntau ntxiv, suav nrog tag nrho cov sijhawm pw tsaug zog uas koj tau plam. Thiab ntau qhov kev pw tsaug zog koj tau nce, qhov feem ntau koj yuav tau ntsib cov kev mob tshwm sim tsis zoo, xws li kev pw tsaug zog tsis zoo thiab kev puas siab puas ntsws thiab lub cev uas tuaj yeem nrog nws (los ntawm kev mob siab zuj zus, ntxhov siab, thiab kev nyuaj siab kom nce kev pheej hmoo ntawm ntshav qab zib thiab lub plawv kab mob).

Tom qab tsis quav ntsej ib hmo nruab nrab ntawm cov ntawv (aka mob hnyav pw tsaug zog), nws muaj peev xwm maj mam rov qab them nuj nqis los ntawm kev tau txais ib teev ntxiv lossis ob ntawm kaw qhov muag rau ib lossis ob hmo hauv qab no. Tab sis kev pw tsaug zog ntev (txhais tau tias tau txais tsawg dua qhov pom zoo tsawg kawg ntawm xya teev ntawm kev pw ib hmo dhau lub sijhawm ncua ntev) nyuaj rau kho.

Yog li, Koj Puas Tuaj Yeem Tsaug Zog?

Dr. Broderick hais tias "Lub sijhawm luv luv, yog," "Nyob rau lub sijhawm ntev, nws nyob ntawm, thiab nws tsis tuaj yeem rov qab ua tiav."

Lub ntsiab lus, koj tuaj yeem siv thev naus laus zis them nuj nqis pw tsaug zog tsis ntev los no, tab sis yog tias koj tau poob qis ntawm shuteye ob peb hlis lossis ib xyoos, koj yuav tsis muaj peev xwm caum tau txhua qhov uas ploj lawm zzz. Yog li, yog, pw tsaug zog rau hnub Saturday sawv ntxov tom qab hmo ntuj tsis so rau hnub Thursday lossis Friday tej zaum yuav yog txoj hauv kev zoo los txhawm rau kev tsaug zog tsis ntev los no. Thiab tib yam muaj tseeb rau lub asthiv naps: Kev tsaug zog sai 10- txog 30-feeb tuaj yeem ua kom rov zoo thaum lub sijhawm ntev, pw tsaug zog ntev tuaj yeem pab tau tshwj xeeb hauv kev rov qab pw tsaug zog. Lub taub hau, txawm li cas los xij: Lub pw tsaug zog ntev dua, qhov ntau dua koj yuav sawv los zoo li groggy, raws li Sleep.org. (Related: Qhov no yog qhov zoo tshaj plaws Nap ntev rau pw tsaug zog zoo)

Ua ntej koj siv qhov no los ua kev zam txim rau pw ntawm koj lub rooj lossis pw hnub Saturday tawm mus, nws yog qhov tseem ceeb uas yuav tsum nco ntsoov tias ob peb lub siestas random thaum koj tsaug zog luv luv tsuas yog ua rau muaj kev nkag siab yuam kev ntawm kev rov zoo. Tseeb, tej zaum koj yuav hnov ​​​​zoo me ntsis thaum sawv ntxov, tab sis kev pw tsaug zog ntau dua lossis cov nuj nqis yuav siv sij hawm ntev dua los them rov qab. Kev tshawb fawb qhia pom tias nws tuaj yeem siv sijhawm ntev txog plaub hnub (!!) kom rov zoo los ntawm ib teev ntawm kev tsaug zog ploj.

Thiab hais tias, ua nrog ceev faj thaum sim ua kom poob pw tsaug zog. Dr. Broderick sau tseg tias "Kev mus txog rau hnub so yog rab ntaj ob npaug," Dr. "Nws tuaj yeem pab sau cov nuj nqis pw tsaug zog, tab sis yog tias tus neeg tab tom pw tsaug zog tom qab, tom qab ntawd lawv kuj tseem tsim teeb meem thib ob hu ua 'social jetlag.' Peb hu nws social jetlag vim nws zoo ib yam li kev mus ncig dav hlau qhov twg lub cev circadian atherosclerosis [koj lub cev sab hauv lub sijhawm uas tswj hwm koj lub sijhawm pw tsaug zog-tsaug zog] tau hloov pauv. pw tsaug zog txhua hmo."

Txoj Kev Zoo Tshaj Plaws Thaum Ntxov

Yog lawm, txiav cov lus pom zoo txhua hmo tau hais yooj yim dua li ua tiav, uas yog vim li cas Dr. "Thawj kauj ruam tseem ceeb los tsim kom muaj lub sijhawm pw tsaug zog zoo [tus qauv uas txiav txim siab thaum twg nws yog lub sijhawm yuav tsaug zog thiab thaum twg nws yog lub sijhawm yuav tsum tsaug zog] yog kom tawm ntawm lub txaj tib lub sijhawm txhua hnub," nws hais. "Yog tias koj raug qhuab qhia txog qhov ntawd, Niam Xwm yuav ua rau ntau lwm cov kauj ruam poob rau hauv qhov chaw."

Kev txhais lus: los ntawm kev ua raws lub sijhawm pw tsaug zog zoo ib yam, koj tab tom pab qhia (lossis, thaum pw tsaug zog nuj nqis, rov ua haujlwm) koj lub cev thiab lub hlwb kom ua raws li kev sib raug zoo thiab ib puag ncig cues (piv txwv li tshav ntuj) thiab, tig mus, tau qhab nia tsim nyog tus nqi pw tsaug zog txhua hmo kom pab them rau cov nuj nqis pw tsaug zog tsis ntev los no thiab tiv thaiv kev sib sau ntau ntxiv yav tom ntej. Thiab yog li (vam tias) tshem tawm qhov teeb meem ntawm cov nuj nqis pw tsaug zog thiab ua kom tsaug zog tag nrho.

Nov yog qee qhov lwm txoj hauv kev los pab ua kom koj lub qhov muag tsaus ntuj tsaus ntuj thiab, nyeg, pab coj koj lub cev rov qab mus rau lub hauv paus tom qab racking txog kev pw tsaug zog.

Tsim kom muaj kev so kom txaus. Tsim kom muaj ib qho chaw pw tsaug zog uas zoo rau kev pw tsaug zog thiab pw tsaug zog yog ib feem tseem ceeb ntawm kev noj qab nyob zoo pw tsaug zog, uas tuaj yeem ua kom muaj kev noj qab haus huv zoo hmo tom qab hmo ntuj. Nov yog li cas: Ua kom txias txias, txo suab nrov thiab teeb pom kev (qhov no suav nrog lub teeb xiav los ntawm cov cuab yeej!), Thiab koom nrog hauv kev ua kom zoo li kev da dej, nyeem phau ntawv, lossis tseem xav txog kev xav kom so ua ntej yuav mus pw. (Muaj feem cuam tshuam: Lub sijhawm pw no Siv Yoga rau Kev Tsaug Zog Yog Li Koj Thiaj Muaj Kev So Ntau Hmo)

Nco ntsoov txav koj lub cev ntawm txoj cai. Kev ua haujlwm zoo yog qhov zoo rau koj lub cev thiab lub siab - thiab nws tseem tuaj yeem pab koj kom pw tsaug zog zoo. Qhov tseeb, kev tshawb fawb tau pom tias kev ua si lub cev tuaj yeem ua tau zoo li cov tshuaj pw tsaug zog, raws li Cleveland Clinic. Tsis tsuas yog nws ua rau koj tawm, tab sis kev tawm dag zog tuaj yeem txo qhov kev ntxhov siab thiab kev ntxhov siab - ob yam uas feem ntau ua rau muaj kev puas tsuaj rau lub qhov muag. Tsuas yog nco ntsoov txuag kev tawm dag zog lub zog thaum sawv ntxov lossis yav tav su thaum sawv ntxov thiab xaiv yoga, taug kev, lossis caij tsheb kauj vab yog tias koj yog ib tus neeg tawm dag zog yav tsaus ntuj, vim tias kev tawm dag zog hnyav nyob rau ib hnub tuaj yeem cuam tshuam nrog koj lub peev xwm poob pw tsaug zog, hais tias pw tsaug zog kws kho mob psychologist Michelle Drerup, PsyD. Drerup tseem qhia tawm tswv yim txog kev haus caffeine tom qab noj su, noj hmo hnyav heev, thiab mus txog cawv ua ntej yuav mus pw. (Related: Kev Sib Nraus thiab Kev Sib Tw Ua Si uas tuaj yeem hloov koj lub neej thiab koj qhov kev ua haujlwm)

Tham nrog koj tus kws kho mob. Yog tias koj tseem pom koj tus kheej tawm tsam nrog kev tau txais shuteye tsim nyog hmo ntuj thiab ua rau cov nuj nqis pw tsaug zog, nco ntsoov tham nrog koj tus kws kho mob. Koj tus kws kho mob lossis tus kws kho mob tshwj xeeb pw tsaug zog tuaj yeem pab txiav txim siab dab tsi ua rau koj pw tsaug zog nyuaj thiab cov kev daws teeb meem zoo tshaj kom tau so uas koj xav tau.

Tshuaj xyuas rau