Puas yog Kev Ntsuas Tus Ntsuj Plig kom Ua Pw Zoo?

Zoo Siab

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Npuag. Yeej. Hnav tawm. Kev tawm dag zog hnyav tuaj yeem, yam tsis muaj kev poob siab, cia koj npaj mus ntaus cov quav nyab. Tab sis raws li kev tshawb fawb tshiab, qhov kev tawm dag zog tsis yog ua rau koj tsaug zog xwb, nws tuaj yeem ua rau koj tsaug zog zoo dua.

Cov neeg uas txheeb xyuas tias yog cov neeg tawm dag zog tau tshaj tawm txog kev pw tsaug zog zoo dua li cov neeg uas xav tias lawv tus kheej tsis yog cov neeg tawm dag zog, raws li kev tshawb fawb National Sleep Foundation tshiab, txawm tias ob pawg tau txais tib qho kev pw tsaug zog.

Matthew Buman, Ph.D., tus kws tshaj lij ntawm kev tawm dag zog thiab kev noj qab haus huv ntawm Arizona State University thiab NSF tau hais tias "Cov neeg uas pw tsaug zog zoo dua qhia kev tawm dag zog ntau dua, thiab cov neeg uas tawm dag zog yuav pw tsaug zog zoo dua," hais tias Matthew Buman, Ph.D. "Peb paub tias lub neej tsis khoom rau ntau tus neeg. Lawv tau pw tsis txaus thiab lawv tseem tsis tau txais kev tawm dag zog txaus."

Ntawm 1,000 tus neeg tshawb fawb los ntawm NSF, 48 feem pua ​​hais tias lawv tau txais lub cev qoj ib ce tsis tu ncua, 25 feem pua ​​txiav txim siab lawv tus kheej ua haujlwm nruab nrab, thiab 18 feem pua ​​hais tias lawv tau txais kev tawm dag zog ib txwm muaj, ua rau cuaj feem pua ​​uas tshaj tawm tias tsis muaj kev tawm dag zog txhua lub sijhawm. Cov kws tawm dag zog thiab cov uas tsis ua haujlwm ib leeg tau tshaj tawm qhov nruab nrab ntawm rau teev thiab 51 feeb ntawm kev pw hauv ib hnub ua haujlwm thiab xya teev thiab 37 feeb ntawm kev pw tsaug zog ntawm cov hnub tsis ua haujlwm.

Cov neeg siv zog siv zog tshaj qhia txog kev pw tsaug zog zoo tshaj plaws, nrog tsuas yog 17 feem pua ​​hais tias lawv qhov kev pw tsaug zog tag nrho yog ncaj ncees lossis tsis zoo. Ze li ib nrab ntawm cov uas tsis siv dag zog, ntawm qhov tod tes, qhia ncaj ncees lossis pw tsis zoo. Txawm li cas los xij, txawm tias cov kev tawm dag zog lub teeb tau zoo dua li cov uas tsis muaj kev ua si: 24 feem pua ​​​​hais tias lawv tau pw tsaug zog zoo los yog phem heev. Buman hais tias "Txawm tias kev tawm dag zog me me zoo dua li tsis muaj," "Nws pom tias qee qhov zoo thiab ntau dua yog qhov zoo dua."

Qhov no yog xov xwm zoo-rau txhua qib ntawm kev tawm dag zog, tab sis tshwj xeeb tshaj yog cov rooj zaum hauv lub txaj. "Yog tias koj tsis ua haujlwm, ntxiv 10-feeb taug kev txhua hnub tuaj yeem txhim kho koj li kev pw tsaug zog zoo," Max Hirshkowitz, Ph.D., pawg thawj coj saib xyuas haujlwm, tau hais hauv nqe lus.

Nws tsis yog pes tsawg feeb koj tab tom ua haujlwm lossis siv zog npaum li cas, tab sis tiag tiag los yog tsis yog koj tau txais ib qho haujlwm txhua qhov uas zoo li kwv yees tias koj yuav pw zoo npaum li cas, hais tias Michael A. Grandner, Ph.D. tus kws qhia txog kev kho mob hlwb thiab tus tswv cuab ntawm Behavioral Sleep Medicine program ntawm University of Pennsylvania. "Tsuas txav me ntsis tuaj yeem tsis txaus los txo phaus, tab sis nws tuaj yeem pab txhim kho koj txoj kev pw tsaug zog, uas nws tus kheej muaj ntau qhov tseem ceeb, cov txiaj ntsig zoo hauv qab," nws hais.

Tseeb, kev noj qab haus huv ntau dua tuaj yeem txhim kho koj tsaug zog, Buman piav qhia. Nws hais tias "Qee qhov ua rau tsaug zog ntau dua yog rog, ntshav qab zib thiab haus luam yeeb," nws hais. "Peb paub tias kev tawm dag zog ib txwm tuaj yeem pab txhim kho txhua yam ntawm no." Cov neeg tawm dag zog uas qhia txog kev pw tsaug zog zoo dua tuaj yeem txaus siab rau "cov txiaj ntsig zoo uas los ntawm kev txo peb qhov hnyav, txhim kho ntshav qab zib thiab txiav luam yeeb," nws hais. Tab sis kev tawm dag zog kuj yog qhov paub txog kev ntxhov siab, thiab - ceeb, xav tsis thoob - peb pw zoo dua thaum peb nyob kaj siab lug.

Txawm tias lub cev ua si koj yuav tsis xav txog "kev tawm dag zog" tuaj yeem ua rau tsaug zog ntau dua. Qhov tseeb, tsuas yog zaum tsawg dua tuaj yeem txhawb kev pw tsaug zog zoo dua.Tsuas yog 12 feem pua ​​ntawm cov neeg uas hais tias lawv siv sijhawm 10 teev lossis ntau dua zaum txhua hnub qhia txog kev pw tsaug zog zoo, thaum 22 feem pua ​​ntawm cov neeg uas zaum tsawg dua rau teev hauv ib hnub ua, raws li kev xaiv tsa.

Peb paub tias kev zaum ntau dhau ib hnub tuaj yeem ua rau muaj qhov tshwm sim ntawm kev noj qab haus huv, suav nrog kab mob plawv thiab ntshav qab zib, tsis muaj kev tawm dag zog ntau npaum li cas tus neeg tau txais, hais tias Buman. Nov yog thawj qhov kev tshawb fawb los txuas txhua lub rooj sib tw ua rau pw tsis zoo. "Kev zaum tsawg dua ib txwm zoo dua, txawm tias koj ua me me, tsis tas yuav ua kom qoj ib ce, nws tuaj yeem ua ib yam yooj yim xws li sawv ntawm koj lub rooj thaum koj hu xov tooj tom ntej, lossis taug kev hauv chav mus. tham nrog koj tus neeg ua haujlwm sib tham es tsis txhob xa email, "nws hais.

Cov neeg uas tsis tawm dag zog tag nrho kuj nyuaj tshaj plaws kom tsaug zog thaum nruab hnub, xws li noj mov lossis tsav tsheb. "Lub cev xav tau pw tsaug zog ib yam li nws xav tau haus thiab nws yuav tsum tau txav mus," hais tias Grandner, tus kws tshaj lij rau American Academy of Sleep Medicine. "Pw tsaug zog, ua si, noj zaub mov-lawv txhua tus txhawb nqa ib leeg ua peb yam tseem ceeb ntawm kev noj qab haus huv."

Hmoov zoo rau txhua tus neeg sim ua kom lub cev muaj zog mus rau lub sijhawm tsis khoom, qhov kev tshawb fawb tseem pom tias kev tawm dag zog tau txais txiaj ntsig zoo txawm li cas los xij ntawm hnub ntawd. Cov kws tshaj lij feem ntau pom zoo kom tawm ob peb teev ntawm kev tawm dag zog thiab mus pw, tab sis Grandner hais tias tsis tas yuav xav tau daim pam qhia rau txhua tus. Nws tau hais tias "Yog tias koj tuaj yeem tau txais koj cov haujlwm [tsawg kawg] ib teev lossis ob teev ua ntej yuav mus pw, qhov ntawd yog qhov zoo tagnrho," "Tab sis tej zaum koj yuav tsis tau txais kev siv zog lossis lub sijhawm koj xav tau rau nws ua rau koj tsaug zog."

Buman pom zoo, feem ntau, txawm hais tias ntxiv qee tus neeg tseem yuav xav tias kev tawm dag zog dhau los thaum yav tsaus ntuj ua rau lawv tsaug zog, thiab lawv yuav tsum xav txog kev ua haujlwm ua ntej. Cov tib neeg raug kho rau insomnia ntev kuj tseem raug hais kom zam kev tawm dag zog lig.

Tej zaum tsis txaus ntseeg, ntau dua ib nrab ntawm cov neeg teb cov lus nug-ntawm txhua qib kev ua haujlwm-hais tias tom qab ib hmo siv pov thiab tig lossis hmo ntuj luv dua li ib txwm pw, kev tawm dag zog. Peb txhua tus tau nyob ntawd: ib qho kev npaj txhij txog yav tsaus ntuj ua rau ob peb puag ncig nrog lub khawm snooze es tsis yog dhia tawm ntawm txaj mus ntaus lub gym. Hmoov zoo, ib hnub ntawm kev hla koj qhov kev tawm dag zog-lossis ib hnub ntawm kev txiav rov qab pw tsaug zog kom ntseeg tau tias koj haum nws-tej zaum yuav tsis ua qhov sib txawv loj, hais tias Grandner, xav tias koj twb tau pw txaus lawm.

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