Kev pw tsaug zog txaus yog qhov tseem ceeb rau kev xav noj qab haus huv. Thaum koj pw tsaug zog tsis txaus, nws tuaj yeem cuam tshuam rau koj lub siab, lub zog thiab kev txawj ntse. Koj tuaj yeem hnov kev ntxhov siab ntau dua, chim siab thiab qaug zog, ua rau lub hlwb pos huab thiab tawm tsam nrog kev ua kom pom tseeb. Ib yam li kev noj zaub mov kom zoo thaum sawv ntxov lossis nruab hnub yog qhov tseem ceeb, tsim kom muaj lub sijhawm hmo ntuj yog qhov tseem ceeb rau koj txoj kev noj qab haus huv tag nrho.
"Kev pw tsaug zog zoo yog qhov tseem ceeb rau kev saib xyuas kev noj qab haus huv ntawm lub hlwb Nws pab tswj kev xav, txhim kho kev txawj ntse thiab txo kev ntxhov siab, thaum kawg ua rau muaj kev noj qab haus huv thiab ua kom rov zoo," hais. Nosheen Samuel, tus thawj coj kho mob, Inland Empire Region.
Nov yog tsib lub tswv yim los pab koj kom tau txais qee qhov kev pw tsaug zog zoo tshaj plaws hauv koj lub neej:
1. Ua raws li koj lub sijhawm pw tsaug zog.
Kev mus pw thiab sawv ntawm tib lub sijhawm txhua hnub pab tswj koj lub cev lub moos sab hauv, ua kom poob thiab pw tsaug zog yooj yim dua. Neuroscientist Andrew Huberman pom zoo kom ua qhov tseem ceeb thaum sawv ntxov tshav ntuj thiab txo qis qhov pom kev tsaus ntuj kom pab txhawb lub voj voog pw tsaug zog zoo.
2. Txo lub sijhawm tshuaj ntsuam ua ntej pw
Tua lub TV thiab tsis txhob saib cov ntxaij vab tshaus (xov tooj, ntsiav tshuaj lossis khoos phis tawj) tsawg kawg 30-60 feeb ua ntej yuav mus pw. Lub teeb xiav los ntawm cov ntxaij vab tshaus cuam tshuam nrog melatonin ntau lawm, ua rau nws nyuaj rau pw tsaug zog.
3. Khaws koj chav txias
Cov kev tshawb fawb qhia tau hais tias chav tsev txias dua txhawb kev pw tsaug zog ntau dua. Txhawm rau kom zoo, tsom rau ib ncig ntawm 60-67 ° F (15-19 ° C). Ib qho chaw nyob ntsiag to pab koj lub cev tswj qhov kub thiab txias, txhim kho kev pw tsaug zog zoo.
4. Xaiv cov zaub mov uas txhawb nqa pw tsaug zog
Noj cov zaub mov carbohydrate-hnyav, xws li oatmeal, quinoa, txiv tsawb lossis qos yaj ywm qab zib, ob peb teev ua ntej pw tuaj yeem txhawb kev tsaug zog. Koj yuav tau ntsib qhov no nrog "khoom noj khoom haus tsis nco qab" tom qab noj mov Thanksgiving. Cov zaub mov nplua nuj nyob hauv cov carbohydrates yooj yim tuaj yeem pab nce qib serotonin, uas txhawb kev pw tsaug zog zoo dua.
5. Txwv Caffeine thiab cawv ua ntej pw
Ob qho caffeine thiab cawv tuaj yeem cuam tshuam kev pw tsaug zog. Txawm hais tias koj tsaug zog sai, cawv txo qis qhov muag nrawm nrawm (REM) pw tsaug zog zoo, theem tseem ceeb ntawm kev pw tsaug zog uas yog qhov tseem ceeb rau lub hlwb noj qab haus huv, kev nco ua ke thiab kev xav. Nyob rau tib lub sijhawm, caffeine tuaj yeem nyob hauv koj lub cev rau ntau teev, ua rau nws nyuaj rau so kom txaus.
Pw tsaug zog thiab Mental Health: Ib qho kev sib txuas tsis sib xws
raws li Harvard Medical School, 50-80% ntawm cov neeg muaj kev txhawj xeeb txog kev puas hlwb ntsib teeb meem pw tsaug zog. Kev so ua ntej tsis yog kev saib xyuas tus kheej nkaus xwb - nws yog qhov tseem ceeb rau kev noj qab haus huv ntawm lub hlwb thiab lub siab lub ntsws.
