Txhua yam kom paub txog 5 Theem ntawm kev pw tsaug zog

Zoo Siab

• Cov theem pw tsaug zog
• Theem 1
• Theem 2
• Theem 3 & 4
• Theem 5: REM pw tsaug zog
• Cov lus tseeb hais txog kev pw tsaug zog
• Pw tsaug zog cuam tshuam
• Insomnia
• Pw tsaug zog apnea
• Nyob tsis tswm ceg mob
• Hloov ua haujlwm tsis meej
• Narcolepsy
• Cov lus qhia kom tau txais kev pw tsaug zog zoo
• Hauv qab kab

Nws tsis pub leejtwg paub tias kev pw tsaug zog yog ib qho ntawm cov haujlwm tseem ceeb tshaj plaws rau kev noj qab haus huv. Thaum peb tsaug zog, peb lub cev siv sijhawm:

• kho cov leeg
• loj hlob pob txha
• tswj cov tshuaj hormones
• txheeb puas tau

Muaj plaub theem ntawm kev pw tsaug zog, muaj ob qho xws li REM thiab tsis-REM pw tsaug zog, uas peb ncig mus los thoob ib hmos.

Hauv tsab xov xwm no, peb yuav tshawb txog cov theem pw tsaug zog no, sib tham txog kev pw tsaug zog tsis zoo, ntxiv rau cov lus qhia kom tau pw tsaug zog zoo.

Cov theem pw tsaug zog

Muaj ob hom kev pw tsaug zog: REM - lossis qhov muag ceev nrawm - pw tsaug zog thiab tsis-REM pw tsaug zog. Tsis-REM pw muaj ntau theem, thaum REM pw tsuas yog ib theem.

Theem 1

Qeb no tsis pw-REM tshwm sim thaum koj pib tsaug zog thiab feem ntau tsuas kav ntev li ob peb feeb xwb.

Nyob rau theem no:

• lub plawv dhia thiab ua pa qeeb
• cov leeg pib so
• koj tsim alpha thiab theta lub hlwb vuam

Theem 2

Cov theem tom ntej no ntawm kev pw tsaug zog tsis-REM yog lub sijhawm ntawm lub teeb tsaug zog ua ntej koj nkag mus pw tsaug zog, thiab nws siv sijhawm ntev li 25 feeb.

Nyob rau theem no:

• lub plawv dhia thiab ua pa qeeb qeeb dua
• tsis muaj qhov muag taw
• lub cev kub cev poob
• lub hlwb vuag nce thiab nqis, uas ua rau "tsaug zog ntxaiv"

Theem 3 & 4

Cov theem kawg ntawm kev pw tsaug zog tsis-REM yog cov theem tsaug zog tshaj plaws. Theem peb thiab plaub yog paub qeeb qeeb, los yog ncua chaw, pw tsaug zog. Koj lub cev ua ntau yam tseem ceeb-txhawb nqa kev noj qab haus huv hauv cov qib kawg tsis-REM.

Nyob rau theem no:

• arousal los pw yog qhov nyuaj
• lub plawv dhia thiab ua pa yog nyob ntawm lawv tus nqi qis tshaj
• tsis muaj qhov muag taw
• lub cev yog siab rau
• raws cov hlwb hlwb tam sim no
• kev kho cov nqaij mos thiab kev loj hlob, thiab kev tsim kho cell
• tiv thaiv kab mob ua kom muaj zog

Theem 5: REM pw tsaug zog

Qeb nrawm ntawm qhov muag ceev tshwm sim txog 90 feeb tom qab koj tsaug zog, thiab yog thawj "kev npau suav" theem ntawm kev pw tsaug zog. REM pw tsaug zog tsuas yog siv sijhawm li 10 feeb thawj zaug, nce nrog txhua lub voj voog REM. Zaum kawg ntawm REM pw tsaug zog feem ntau kav rau siv sijhawm 60 feeb.

Nyob rau theem no:

• qhov muag txav tau los nrawm
• ua pa thiab lub plawv dhia nce
• nqua leeg yuav ua rau tuag tes tuag taw ib ntus, tab sis ntxig kuj yuav tshwm sim
• lub hlwb kev ua si yog pom meej nce

Thaum koj tsaug zog thaum hmo ntuj, koj ncig los ntawm txhua theem ntawm kev pw tsaug zog ntau lub sijhawm - kwv yees txhua 90 feeb lossis dhau ntawd.

Cov lus tseeb hais txog kev pw tsaug zog

Rau qee yam tseem ceeb rau peb kev noj qab haus huv thiab kev nyob zoo, tseem muaj ntau yam peb tsis paub txog pw tsaug zog. Txawm li cas los xij, ntawm no yog xya kev lom zem tseeb uas peb ua paub:

1. Tib neeg siv sijhawm 1/3 ntawm lawv lub neej tsaug zog, thaum miv siv sijhawm li 2/3 ntawm lawv pw tsaug zog. Lwm yam tsiaj, xws li koalas thiab puav yuav pw txog 22 teev ib hnub.
2. Cov menyuam mos yug tshiab yuav tsum tau pw li 14 txog 17 teev nyob rau ib hnub, thaum cov menyuam yau yuav tsum tau li 8 txog 10 teev nyob rau ib hmos. Yuav luag txhua tus neeg laus yuav tsum tau pw li 7 txog 9 teev.
3. Pw tsaug zog tsis txaus yuav ua rau muaj kev tsis zoo rau kev noj qab haus huv. Txawm hais tias ntev li 72 teev uas tsis muaj kev pw tsaug zog tuaj yeem ua rau hloov pauv hloov pauv, ua haujlwm nyuaj, thiab hloov kho qhov kev xav.
4. Zog theem ib txwm poob ntawm ob lub sij hawm txawv ntawm hnub: 2:00 a.m. thiab 2:00 p.m. Qhov no piav qhia txog kev nkees tom qab noj su uas qee cov neeg hnov ​​thaum nruab hnub.
5. Npau suav tuaj yeem tshwm hauv cov xim lossis tag nrho hauv greyscale. Ib ntawm xyoo 2008 pom tias nkag mus rau TV dub thiab dawb muaj feem cuam tshuam rau xim ntawm ib txoj kev npau suav.
6. Cov chaw siab dua tuaj yeem muaj qhov tsis zoo ntawm kev pw tsaug zog. Raws li, qhov no tuaj yeem yog vim tias txo qis ntawm yoj qeeb (sib sib zog nqus) pw tsaug zog.
7. Txawm hais tias tseem muaj ntau yam kawm txog kev pw tsaug zog, qhov loj tshaj peb paub yog kev pw tsaug zog tsuas yog qhov tseem ceeb rau kev noj qab haus huv zoo li kev noj haus thiab kev tawm dag zog.

Pw tsaug zog cuam tshuam

Raws li American koom haum pw tsaug zog, kwv yees li 50 txog 70 lab tus neeg laus hauv Tebchaws Meskas muaj kev tsaug zog tsis zoo. Kev pw tsaug zog tuaj yeem muaj qhov tsis zoo rau kev tsaug zog zoo, uas ua rau muaj kev cuam tshuam lwm yam mob. Hauv qab no, koj yuav pom qee qhov muaj feem ntau ntawm kev pw tsaug zog zoo li cas thiab lawv raug kho li cas.

Insomnia

Insomnia yog ib tug mob ntev pw tsaug zog uas muaj teeb meem pw tsaug zog. Qee tus neeg muaj teeb meem tsaug zog, lwm tus tsis tuaj yeem pw tsaug zog, thiab qee leej muaj teeb meem nrog ob. Insomnia feem ntau ua rau ntau hnub nruab hnub pw tsaug zog thiab qaug zog.

Kev txawj ntse cwj pwm kev kho (CBT) yog thawj qhov kev kho rau insomnia. CBT kuj tseem yuav tuaj yeem ua ke nrog cov tshuaj tsaug zog, uas tuaj yeem pab tib neeg kom lawv tsaug zog thiab pw tsaug zog. Txog qee tus neeg, kev txhim kho pw kom zoo kuj yuav pab tau.

Pw tsaug zog apnea

Obstructive apnea pw tsaug zog yog tus mob uas lub cev tsis ua pa ntawm lub sijhawm pw. Cov sijhawm tsis ua pa, hu ua apnea, tshwm sim vim tias cov pa ntawm caj pas ua kom nqaim dhau los ua kom muaj cua txaus. Zoo li insomnia, tus mob no tuaj yeem cuam tshuam tsis zoo rau kev pw tsaug zog.

Thawj kab kev kho mob tsaug zog apnea yog lub tshuab pa txuas ntxiv mus rau qhov siab (CPAP). CPAP tsim cov pa pab kom txaus rau tus neeg nrog ua pa tsaug zog kom ua pa tau zoo thaum pw tsaug zog. Yog tias CPAP pab tsis tau, bilevel kev qhia txog kev ua pa zoo (BiPAP lossis BPAP) yog qhov kev xaiv txuas tom ntej. Yog mob loj, yuav tau phais.

Nyob tsis tswm ceg mob

Cov ceg tsis tswm (RLS) yog qhov tsis zoo ntawm lub paj hlwb uas ua rau tsis xis nyob hauv cov ceg, uas feem ntau tshwm sim thaum so lossis sim pw tsaug zog. Cov neeg uas mob RLS feem ntau muaj teeb meem pw txaus vim lawv cov tsos mob.

Qee cov tshuaj, xws li tshuaj pab tsaug zog thiab tshuaj anticonvulsants, tuaj yeem raug kho los pab tswj cov tsos mob RLS. Xyaum pw tsaug zog kom huv si tuaj yeem pab ua kom lub cev so ua ntej mus pw thiab ua rau nws tsaug zog yooj yim.

Hloov ua haujlwm tsis meej

Kev ua haujlwm hloov haujlwm yog ib qho mob uas feem ntau cuam tshuam rau cov neeg ua haujlwm uas tsis ua haujlwm 9-rau-5 sijhawm. Qhov kev tsis zoo no tuaj yeem ua rau lub qog ntawm lub ntuj circadian atherosclerosis, lossis pw tsaug zog lub voj voog. Cov neeg muaj tus mob no yuav muaj feem ntau dua rau yav hmo ntuj tsaug zog zoo dua thiab noj qab haus huv muaj teeb meem.

Kev kho rau kev hloov ua haujlwm tsis xws li noj zaub mov ntau zaus, zam kev cuam tshuam, thiab txo cov xuab moos ua haujlwm, txhua tus tuaj yeem pab txhawb kev pw tsaug zog zoo. Rau cov neeg uas tsaug zog nruab hnub, nws tseem tuaj yeem pab siv cov khoom thaiv teeb xws li tsom iav lossis ntaub thaiv.

Narcolepsy

Narcolepsy yog kev puas siab ntsws uas ua rau tsaug zog nruab hnub thiab pw tsaug zog ", lossis pw tam sid. Narcolepsy kuj tseem ua rau cataplexy, uas yog dheev, lub cev ntog los ntawm kev tswj ntawm cov leeg nqaij. Cov neeg nrog narcolepsy feem ntau ntsib kev cuam tshuam loj heev hauv lawv lub neej txhua hnub.

Cov tshuaj kho mob xws li stimulants thiab SSRIs yog siv los kho cov tsos mob ntawm narcolepsy. Cov kev kho mob hauv tsev, xws li zam kev txhawb kev tawm dag zog thiab tawm dag zog tas li, tuaj yeem pab txhawb kev pw kom zoo.Kev pauv hloov hauv lub neej, xws li zam qee yam kev ua si thiab kev ua kom haum, tseem yog qhov tseem ceeb los pab txo kev raug mob.

Cov lus qhia kom tau txais kev pw tsaug zog zoo

Xyaum kev pw tsaug zog kom zoo yog qhov zoo tshaj plaws kom tau txais kev pw tsaug zog zoo thaum hmo ntuj. Nov yog qee txoj hauv kev koj tuaj yeem txhim kho koj txoj kev pw tsaug zog:

• Siv sijhawm nyob sab nraud hauv lub hnub thaum nruab hnub. Kev siv koj lub cev rau lub ntuj pom thaum nruab hnub tuaj yeem pab ua kom muaj lub suab sib luag zos.
• Tawm dag zog lossis tshem koj lub cev thoob plaws ib hnub. Kev tawm dag zog tsawg kawg los tawm dag zog lossis kev tawm dag zog hauv txhua hnub yog txoj hauv kev zoo los txhim kho koj kev pw tsaug zog zoo.
• Txwv txiav koj lub sijhawm pw ntev tsis ntev tshaj 30 feeb. Thaum muaj cov txiaj ntsig zoo rau napping, yog tias koj pw ntev dua 30 feeb, nws tuaj yeem ua rau koj tsaug zog thaum nws yog thaum kawg lub sijhawm.
• Zam kev stimulants thiab qee yam khoom noj ua ntej yuav mus pw. Caffeine, nicotine, lossis dej cawv ua ntej lub txaj tuaj yeem cuam tshuam koj txoj kev pw tsaug zog, zoo li cov khoom noj uas ua rau kem plab lossis plab tsis zoo.
• Txwv txiav koj lub sijhawm tshuaj ntsuam teev ib teev ua ntej yuav pw. TVs, xov tooj, thiab lwm yam khoom siv hluav taws xob tso tawm lub teeb xiav, uas tuaj yeem cuam tshuam cov tshuaj hormones uas pab koj tsaug zog.
• Tsim qhov chaw xis nyob hauv chav pw. Kev nqis peev rau daim txaj pw siab zoo, hauv ncoo, thiab pam vov, thiab lwm yam khoom txaj tau tuaj yeem tuaj yeem pab koj pw tsaug zog zoo dua.

Koom tes nrog cov lus qhia maj mam dhau sijhawm ua tau zoo tuaj yeem pab koj tsaug zog zoo. Txawm li cas los xij, yog tias koj tseem muaj teeb meem poob los yog pw tsaug zog, nws yuav yog lub sijhawm mus ntsib kws kho mob los tham txog ntau txoj kev xaiv.

Hauv qab kab

Koj lub cev mus los ntawm tsib theem ntawm kev pw tsaug zog txhua hmo: plaub theem ntawm tsis-REM pw thiab ib theem ntawm REM pw. Thaum mus ncig cov pw tsaug zog, peb ua pa, lub plawv dhia, cov leeg thiab cov leeg vuag ib ce cuam tshuam txhua qhov sib txawv.

Pw kom txaus pw yog qhov tseem ceeb rau kev txhawb nqa kev noj qab haus huv xws li kev zom, loj hlob, thiab cim xeeb. Qee qhov teeb meem pw tsaug zog, zoo li insomnia, tuaj yeem ua rau pw tsaug zog tsis zoo thiab ua haujlwm nyuaj thawm hnub.

Qhov zoo tshaj plaws uas koj tuaj yeem ua tau los txhim kho koj txoj kev pw tsaug zog zoo yog daws cov teeb meem hauv qab thiab ua haujlwm ntawm koj kev pw tsaug zog.