Yuav Qhia Li Cas Rau Koj Lub Cev kom Tsis Txhob Mob Thaum Ua Haujlwm

Zoo Siab

• 1. Haus kas fes ua ntej ua haujlwm.
• 2. Qoj ib ce nyob nruab hnub.
• 3. Huv nrog phooj ywg.
• 4. Ua kom muaj zog ntxiv.
• 5. Haus ib khob cawv.
• 6. Pw tsaug zog zoo li menyuam mos.
• Tshuaj xyuas rau

Raws li tus poj niam nquag, koj tsis yog neeg txawv rau tom qab ua haujlwm ib ce thiab mob. Thiab yog, muaj cov cuab yeej zoo rau kev rov zoo los ntawm kev vam khom, xws li ua npuas ncauj yob (lossis cov cuab yeej zoo nkauj tshiab rov qab los) thiab da dej kub. Tab sis xav txog tias koj tuaj yeem cob qhia koj lub cev kom mob siab rau ntawm nws tus kheej thiab pib (thiab nrawm) txoj kev kho.

Raws li kev tshawb fawb zaum kawg, koj tuaj yeem ua tau. Thaum twg koj raug mob – mob leeg nrog – koj lub cev tso tawm tej yam ntuj tso opioid peptides, hais tias Bradley Taylor, Ph. D., tus kws tshawb fawb mob thiab ib tug xibfwb ntawm physiology ntawm University of Kentucky College of Medicine. Cov tshuaj no, uas suav nrog kev xav zoo endorphins, nkag mus rau cov tshuaj opioid hauv lub hlwb, ua rau koj mob thiab ua rau koj mloog zoo thiab nyob ntsiag to.

Yog tias koj tau poob thaum lub sijhawm khiav thiab xav tsis thoob uas koj xav tias tsis xis nyob rau ob peb mais tom ntej, piv txwv li, qhov ntawd yog piv txwv ntawm koj lub zog zoo ntawm kev ua haujlwm; tshuaj tiv thaiv mob ua rau koj lub hlwb thiab koj tus txha caj qaum, tom qab ntawd ua rau koj lub cev tsis zoo thiab ua rau koj mob siab.

Cov kws tshaj lij tab tom nrhiav pom tias peb muaj kev tswj hwm ntau dua li cov tshuaj tiv thaiv no ntau dua li peb xav, txhais tau tias muaj txoj hauv kev los coj mus rau hauv cov tshuaj tua kab mob ntuj no thiab ua kom lawv lub zog loj dua thaum twg koj xav tau. Nov yog yam peb paub tam sim no.

1. Haus kas fes ua ntej ua haujlwm.

Caffeine txo cov leeg mob, tso cai rau koj thawb koj tus kheej nyuaj dua ntawm chav dhia ua si, kev tshawb fawb tshiab qhia. Cov neeg uas haus cov dej hauv ob rau peb khob kas fes ua ntej caij tsheb kauj vab nyuaj rau 30 feeb qhia tias tsis muaj mob hauv lawv cov leeg nqaij ntau dua li cov uas tsis muaj caffeine, raws li kev tshawb fawb los ntawm University of Illinois ntawm Urbana-Champaign.

"Caffeine khi rau adenosine receptors, uas nyob hauv thaj tsam ntawm lub hlwb uas tswj hwm qhov mob," hais tias Robert Motl, Ph.D., tus thawj coj tshawb fawb. Nws qhia kom haus ib khob lossis ob teev ua ntej kev tawm dag zog kom tau txais txiaj ntsig.

2. Qoj ib ce nyob nruab hnub.

Cov duab hluav taws xob UV ua rau koj lub cev tsim cov tshuaj xa xov mus rau lub cev, qee qhov tuaj yeem pab ua rau tsis xis nyob. Mob nraub qaum tau txo qis tom qab tsuas yog peb 30-feeb zaug ntawm kev kho lub teeb ci, kev tshawb fawb hauv phau ntawv journal Tshuaj Kho Mob pom, thiab cov kws sau ntawv hais tias koj tuaj yeem tau txais cov txiaj ntsig zoo ib yam los ntawm lub teeb sab nraum zoov ib yam nkaus. Lwm qhov kev tshawb fawb qhia tias cov neeg uas rov zoo los ntawm kev phais hauv chav tshav ntuj tau siv 21 feem pua ​​tsawg dua cov tshuaj noj ib teev twg dua li cov neeg hauv chav tsaus dua. Lub hnub ci tuaj yeem ua rau koj lub cev tsim cov serotonin, cov tshuaj xa xov paj hlwb uas tau pom los thaiv txoj kev mob hauv lub hlwb.

3. Huv nrog phooj ywg.

Nqa ib tus phooj ywg mus rau chav kawm Spin tuaj yeem ua rau mob ib ntus kom ua rau koj qhov kev tawm dag zog zoo dua. (Ntxiv qhov ntawd rau hauv cov npe ntawm cov laj thawj vim li cas thiaj muaj phooj ywg zoo yog qhov zoo tshaj plaws.) Hauv ib txoj kev tshawb fawb los ntawm Robin Dunbar, Ph.D., tus xibfwb qhia txog kev hloov pauv kev xav ntawm lub hlwb ntawm University of Oxford, cov tib neeg uas tau sib tw nrog rau rau tus phooj ywg. rau 45 feeb tuaj yeem tiv taus qhov mob ntev dua li lawv tuaj yeem ua thaum caij nkoj ib leeg. Peb tso ntau qhov endorphins thaum peb ua cov haujlwm sib xws, Dunbar hais. Txawm hais tias cov kws tshawb fawb tsis paub meej vim li cas, nws txhais tau tias koj tuaj yeem ua haujlwm ntev dua thiab nyuaj dua. Dunbar hais tias "Txawm hais tias tsuas yog tham nrog phooj ywg ua rau muaj kev tso tawm endorphins," Dunbar hais. "Qhov tshwm sim ntawm cov tshuaj opiate ua rau koj qhov pib mob tag nrho, yog li koj yuav tsis mob siab rau raug mob, thiab ua rau koj tiv taus mob ntau dhau."

4. Ua kom muaj zog ntxiv.

Kev tawm dag zog tso tawm endorphins los txo qhov mob thiab txhawb kev xav-peb paub tias. Tab sis hom kev ua haujlwm tseem ceeb. (Saib: Vim li cas qhov hnyav tsis hnyav muab rau kuv tom qab kev tawm dag zog endorphin maj kuv xav?) "Qhov kev tawm dag zog zoo tshaj plaws rau endorphin tso tawm yog mob hnyav thiab/lossis ua haujlwm ntev," hais tias Michele Olson, Ph.D., tus kws tshaj lij ntxiv ntawm kev ncaws pob ncaws pob ntawm Huntingdon College hauv Alabama. "Ua kom luv, mob hnyav heev-khiav nrawm, plyos, khiav ib-mais PR-lossis nrawm cardio ntev dua li ib txwm."

Qhov kev zam: Yog tias koj muaj mob ceg lossis glutes, khiav nrawm lossis plyos ua rau lawv mob ntau dua. Hauv qhov xwm txheej ntawd, Olson pom zoo kom ua kom lub cev qoj ib ce muaj zog rau cov leeg nqaij. Nws hais tias "Ua nrawm nrawm lossis ua lub teeb Spinning," nws hais. "Koj yuav ntsib kev mob nyem los ntawm kev nthuav dav ntxiv, uas nqa cov pa oxygen thiab cov qe ntshav dawb mus rau thaj chaw kom ua rau lawv nrawm dua."

5. Haus ib khob cawv.

Yog tias koj nyiam vino, peb tau txais xov xwm zoo. Sip ntawm qee qhov thiab koj yuav pib tso tawm endorphins thiab lwm yam ntuj tsim opioid peptides, kev tshawb fawb los ntawm Douglas Mental Health University Institute pom. Khaws nws nruab nrab-txog ib lossis ob qho dej haus ib hnub-kom tau txais txiaj ntsig, cov kws tshaj lij hais. (Tsis txhob hnov ​​qab txog qhov seem ntawm cov txiaj ntsig kev noj qab haus huv ntawm cawv.)

6. Pw tsaug zog zoo li menyuam mos.

Tsis tsaug zog txaus tuaj yeem ua rau kev tawm dag zog zoo li ua rau lub cev qoj ib ce. Qhov ntawd yog qhov kev txiav txim los ntawm cov kws tshawb fawb uas thov kom tib neeg tso lawv txhais tes hauv dej txias rau 106 vib nas this. Plaub caug-ob feem pua ​​ntawm cov neeg uas pom lawv tus kheej ua teeb meem pw tsaug zog tau coj lawv txhais tes tawm ntxov, piv nrog 31 feem pua ​​ntawm lwm tus. (Nov yog qhov zoo tshaj (thiab phem tshaj) pw tsaug zog zoo rau koj kev noj qab haus huv.) Cov kws tshawb fawb tsis paub yog vim li cas tsis muaj z qhov ua rau mob hnyav ntxiv, tab sis Taylor hais tias nws yuav muaj qee yam ua nrog qhov tseeb tias kev ntxhov siab, ntxhov siab, thiab kev nyuaj siab nce thaum peb pw tsis tsaug zog, thiab tag nrho cov khoom no tuaj yeem cuam tshuam nrog opioid system.

Tshuaj xyuas rau