Yuav Ua Li Cas Thiaj Pw Tsaug Zog Nws tuaj yeem yog qhov nyuaj rau ntau tus neeg. Kev pw tsaug zog nyuaj tuaj yeem cuam tshuam rau peb kev noj qab haus huv thiab kev nyob zoo dav dav. Hmoov zoo, muaj ntau cov tswv yim thiab cov lus qhia uas tuaj yeem pab peb tau txais kev pw tsaug zog zoo uas peb tsim nyog. Hauv tsab xov xwm no, peb yuav muab qee yam rau koj cov tswv yim zoo pw tsaug zog sai thiab kaj siab lug. Tshawb nrhiav yuav ua li cas kho koj lub sijhawm pw tsaug zog, tsim ib qho chaw pw tsaug zog zoo, thiab tswj kev ntxhov siab kom tau txais kev so zoo hmo ntuj. Koj tsis tas yuav mus txuas ntxiv kev sib ntaus sib tua insomnia, tswj koj cov kev pw tsaug zog hmo ntuj thiab sawv txhua tag kis zoo siab thiab npaj txhij rau hnub!
Kauj ruam ib kauj ruam ➡️ Yuav pw tsaug zog li cas
- Txheeb xyuas qhov ua rau: Ua ntej nrhiav kev daws teeb meem, nws yog ib qho tseem ceeb los txheeb xyuas qhov ua rau koj cov teeb meem pw tsaug zog. Nws tuaj yeem yog kev ntxhov siab, kev ntxhov siab, kev ua haujlwm tsis zoo lossis txawm tias ib puag ncig tsis txaus los so.
- Tsim kom muaj ib txoj kev ua neej niaj hnub: Tsim kom muaj kev pw tsaug zog tsis tu ncua tuaj yeem pab npaj koj lub cev kom so. Sim mus pw thiab sawv tib lub sijhawm txhua hnub, txawm tias hnub so.
- Tsim ib puag ncig uas zoo rau kev pw tsaug zog: Xyuas kom koj chav nyob ntsiag to, tsaus ntuj thiab txias qhov chaw. Siv cov ntaub thaiv tuab, pob ntseg, lossis txawm tias lub tshuab suab nrov los thaiv cov kev cuam tshuam sab nraud.
- Tsis txhob stimulants: Txwv caffeine, nicotine, thiab haus cawv, tshwj xeeb tshaj yog ua ntej pw. Cov tshuaj no tuaj yeem cuam tshuam nrog koj lub peev xwm pw tsaug zog thiab so kom zoo.
- Xyaum cov txheej txheem so kom txaus: Ua ntej yuav mus pw, siv sijhawm li ob peb feeb los xyaum cov tswv yim so xws li kev xav, ua pa tob, lossis ncab. Qhov no tuaj yeem pab koj lub siab thiab npaj koj lub cev rau kev pw tsaug zog.
- Zam cov ntxaij vab tshaus ua ntej yuav mus pw tsaug zog: Lub teeb xiav ntawm cov khoom siv Cov khoom siv hluav taws xob tuaj yeem cuam tshuam nrog kev tsim cov tshuaj melatonin, cov tshuaj hormones lub luag haujlwm tswj kev pw tsaug zog. Tsis txhob siv cov khoom siv hluav taws xob tsawg kawg ib teev ua ntej yuav mus pw.
- Ua kom lub cev muaj zog tsis tu ncua: Kev tawm dag zog tsis tu ncua tuaj yeem pab txhim kho kev pw tsaug zog zoo. Txawm li cas los xij, tsis txhob ua kev tawm dag zog ua ntej pw, vim qhov no tuaj yeem ua rau muaj kev cuam tshuam rau koj lub cev.
- Nrhiav kev pab los ntawm cov kws tshaj lij yog tias xav tau: Yog tias koj tau sim ntau cov tswv yim thiab tseem muaj teeb meem pw tsaug zog, xav nrhiav kev pab los ntawm tus kws tshaj lij. Tus kws kho mob lossis tus kws kho mob pw tsaug zog tuaj yeem pab koj nrhiav kev daws teeb meem zoo tshaj plaws rau koj qhov xwm txheej.
Cov Lus Nug thiab Lus Teb
Yuav pw tsaug zog li cas - Cov lus nug nquag
Dab tsi yog txoj hauv kev zoo tshaj plaws kom tsaug zog sai?
- Ua kom koj pw tsaug zog tsis tu ncua.
- Tsis txhob raug cov khoom siv hluav taws xob ua ntej pw.
- Xyaum cov tswv yim so, xws li ua pa tob tob lossis yoga.
- Tsis txhob haus caffeine thiab khoom noj hnyav ua ntej pw.
- Siv ib puag ncig zoo rau kev pw tsaug zog, nrog qhov kub thiab txias thiab tsis muaj suab nrov.
Cov zaub mov twg pab koj tsaug zog?
- Txiv tsawb.
- Mis nyuj kub.
- Tshuaj yej chamomile.
- Cov txiv ntseej, xws li almonds thiab walnuts.
- Qos yaj ywm.
Puas muaj cov tshuaj ntuj tsaug zog?
- Tshuaj Valerian.
- Paj yeeb.
- Paj yeeb.
- Melatonin.
- Mob siab rau paj.
Kuv tuaj yeem txo kev ntxhov siab ua ntej pw?
- Xyaum ua kom lub siab tus.
- Ua si nawv tsis tu ncua.
- Tsim ib qho chaw so nyob rau hauv chav pw.
- Tsis txhob ua tej yam mob siab rau ua ntej pw.
- Tsim kom muaj lub sijhawm so ua ntej pw, xws li da dej kub.
Dab tsi yog txoj haujlwm pom zoo tshaj plaws kom pw tsaug zog zoo?
- Ntsej muag.
- Sab.
- Tsis txhob pw ntsej muag.
- Siv lub hauv ncoo tsim nyog kom koj tus txha nraub qaum.
- Sim cov haujlwm sib txawv thiab nrhiav qhov yooj yim tshaj plaws.
Kuv yuav ua li cas yog tias kuv raug kev txom nyem los ntawm insomnia?
- Tham nrog kws kho mob lossis kws kho mob pw tsaug zog.
- Tsis txhob pw thaum nruab hnub.
- Tsim ib lub sijhawm pw tsaug zog zoo ib yam.
- Xyaum cov tswv yim so xws li kev xav lossis yoga.
- Siv cov suab paj nruag so lossis suab kom tsaug zog.
Kev ntxhov siab puas tuaj yeem cuam tshuam rau kuv txoj kev pw tsaug zog zoo?
- Yog lawm, kev ntxhov siab tuaj yeem ua rau insomnia lossis nyuaj rau pw tsaug zog.
- Kev ntxhov siab tuaj yeem ua rau tsaug zog ntau thaum hmo ntuj.
- Kev ntxhov siab ntev tuaj yeem cuam tshuam tsis zoo rau qhov zoo thiab qhov ntau ntawm kev pw tsaug zog.
- Nws yog ib qho tseem ceeb los tswj kev ntxhov siab kom zoo kom pw tsaug zog zoo.
- Xyaum cov tswv yim so tuaj yeem pab txo kev ntxhov siab thiab txhim kho kev pw tsaug zog.
Kuv puas tuaj yeem noj cov tshuaj ntuj ua ntej pw tsis muaj kev pheej hmoo?
- Nws yog ib qho tseem ceeb uas yuav tau sab laj nrog kws kho mob lossis kws kho mob ua ntej noj cov tshuaj pw tsaug zog.
- Qee qhov kev kho mob yuav muaj kev cuam tshuam tshuaj los yog ua rau muaj kev phiv.
- Tus kws kho mob tuaj yeem muab kev taw qhia tus kheej thiab xyuas kom meej tias tsis muaj kev pheej hmoo cuam tshuam nrog kev siv tshuaj tsaug zog.
- Nws yog ib qho tseem ceeb uas yuav tau ua raws li cov lus qhia thiab cov koob tshuaj pom zoo.
- Yog tias koj ntsib kev tsis zoo, tsis txhob siv thiab sab laj nrog kws kho mob.
Kev pw tsis tsaug zog tuaj yeem cuam tshuam kuv txoj kev noj qab haus huv?
- Yog lawm, kev pw tsaug zog tsis zoo tuaj yeem cuam tshuam tsis zoo rau koj txoj kev noj qab haus huv.
- Nws tuaj yeem cuam tshuam rau kev xav thiab kev txawj ntse.
- Kev pw tsis tsaug zog ntev tuaj yeem ua rau muaj kev pheej hmoo ntawm cov kab mob xws li ntshav qab zib, rog rog thiab kab mob plawv.
- Kev pw tsaug zog tsis txaus kuj tuaj yeem ua rau lub cev tsis muaj zog.
- Nws yog ib qho tseem ceeb uas yuav tsum tau ua ntej pw tsaug zog thiab xyuas kom koj tau so txaus.
Puas muaj kev pom zoo mobile apps los txhim kho kev pw tsaug zog?
- Yog lawm, muaj ntau daim ntawv thov mobile tsim los txhim kho kev pw tsaug zog zoo.
- Qee qhov muab cov tswv yim so, kev xav lossis lub suab so kom pab koj tsaug zog.
- Qee cov apps nrov suav nrog Pw Cycle, Headspace, thiab Calm.
- Nws yog ib qho tseem ceeb uas yuav tau nyeem cov kev txheeb xyuas thiab xaiv ib lub app txhim khu kev qha uas haum koj cov kev xav tau.
- Nco ntsoov tias cov apps tsis yog qhov hloov pauv rau cov lus qhia kho mob, yog li yog tias koj muaj teeb meem pw tsaug zog ntev, nws raug nquahu kom sab laj nrog kws kho mob.
Kuv yog Sebastián Vidal, tus kws kho tshuab computer mob siab rau kev siv tshuab thiab DIY. Tsis tas li ntawd, kuv yog tus tsim tecnobits.com, qhov twg kuv qhia cov lus qhia ua kom siv thev naus laus zis ntau dua thiab nkag siab rau txhua tus.