Koj puas xav tau txhim kho kev pw tsaug zog zoo? Hauv tsab xov xwm no, peb yuav pom qee cov tswv yim yooj yim thiab muaj txiaj ntsig kom ua tiav kev pw tsaug zog ntau dua thiab txhawb nqa kev pw tsaug zog. Peb paub tias hmo ntuj so yog qhov tseem ceeb rau peb kev noj qab haus huv thiab kev nyob zoo zuag qhia tag nrho, yog li nws yog ib qho tseem ceeb los ua cov kauj ruam los xyuas kom meej tias peb tau txais kev pw tsaug zog zoo. Los ntawm kev tsim kom muaj lub sijhawm pw tsaug zog kom tsim nyog los tsim ib qho chaw pw tsaug zog, peb mam li tshawb nrhiav ntau yam lus qhia uas koj tuaj yeem siv hauv koj li. lub neej txhua hnub txhawm rau txhim kho koj txoj kev pw tsaug zog thiab tsim kom muaj kev zoo siab thiab rov zoo dua. Tsis txhob txhawj, koj yuav tsis pom cov lus qhia nyuaj ntawm no, tsuas yog cov lus yooj yooj yim thiab yooj yim los pab koj txaus siab rau qhov zoo.

Kauj ruam los ntawm kauj ruam ➡️ Yuav ua li cas txhim kho pw tsaug zog zoo?

• Yuav ua li cas thiaj txhim kho kev pw tsaug zog zoo?

1. Tsim kom muaj kev pw tsaug zog: Sim mus pw thiab sawv tib lub sijhawm txhua hnub, txawm tias hnub so. Qhov no yuav pab tswj koj lub moos sab hauv thiab txhawb kev pw tsaug zog zoo dua.

2. Tsim ib qho chaw pw tsaug zog zoo: Xyuas kom koj lub chav pw tsaus, nyob ntsiag to, thiab nyob rau ntawm qhov kub thiab txias. Siv cov ntaub tuab tuab lossis lub ntsej muag qhov muag los thaiv lub teeb, siv lub pob ntseg yog tias muaj suab nrov, thiab kho lub ntsuas kub kom tswj tau qhov kub thiab txias.

3. Tsis txhob siv cov tshuaj stimulants ua ntej yuav mus pw tsaug zog: Txo kev noj caffeine, cawv thiab nicotine, vim lawv tuaj yeem cuam tshuam rau kev pw tsaug zog zoo. Tsis tas li ntawd tsis txhob noj zaub mov hnyav, tshwj xeeb tshaj yog nyob ze rau lub sijhawm pw.

4. Tsim kom muaj kev so kom txaus thaum mus pw: Siv sijhawm tsawg kawg 30 feeb ua ntej pw ua haujlwm uas pab koj so, xws li nyeem phau ntawv, da dej kub, lossis xyaum ua pa tob tob. Tsis txhob siv cov ntxaij vab tshaus hluav taws xob, xws li xov tooj ntawm tes lossis TV, uas tuaj yeem hloov koj lub voj voog pw tsaug zog.

5. Kev tawm dag zog tsis tu ncua: Kev ua lub cev tsis tu ncua tuaj yeem pab txhim kho kev pw tsaug zog zoo. Sim ua kom qoj ib ce tsawg kawg 30 feeb hauv ib hnub, tab sis tsis txhob ua nws ze rau lub sijhawm pw, vim nws tuaj yeem muaj qhov cuam tshuam thiab txhawb koj lub cev.

6. Tswj koj chav pw ib puag ncig: Xyuas kom koj lub txaj thiab hauv ncoo xis nyob thiab koj lub txaj dav txaus kom txav mus tau yooj yim. Yog tias tsim nyog, siv cov khoom xws li cov ntaub pua tsev tsis muaj dej tsis zoo lossis cov hauv ncoo orthopedic los txhim kho koj txoj kev pw tsaug zog.

7. Tsis txhob pw tsaug zog ntev thaum nruab hnub: Yog tias koj muaj teeb meem pw tsaug zog thaum hmo ntuj, tsis txhob pw ntev ntev thaum nruab hnub. Yog tias koj xav tau so, xaiv lub sijhawm luv luv tsis pub dhau 20 feeb.

8. Tswj koj cov kev ntxhov siab: Kev ntxhov siab tuaj yeem cuam tshuam tsis zoo rau koj txoj kev pw tsaug zog. Nrhiav cov tswv yim uas pab koj txo kev ntxhov siab, xws li kev xav, yoga, los yog xyaum ua ub ua no.

9. Tham nrog tus kws tshaj lij yog tias koj muaj teeb meem pw tsaug zog ntev: Yog txawm tias txuas ntxiv mus cov lus qhia no Yog tias koj tseem muaj teeb meem txhim kho koj txoj kev pw tsaug zog zoo, nws yog ib qho tseem ceeb uas yuav tau sab laj nrog kws kho mob. Tus kws kho mob lossis tus kws kho mob pw tsaug zog yuav tuaj yeem soj ntsuam koj qhov xwm txheej thiab pom zoo cov kev kho mob tshwj xeeb lossis kev kho mob rau koj qhov xwm txheej.

Nco ntsoov tias kev pw tsaug zog zoo yog qhov tseem ceeb rau kev tswj xyuas lub cev thiab lub hlwb kom zoo, yog li tsis txhob ua siab deb los ua cov kauj ruam no los txhim kho koj hmo ntuj so. Npau suav phem!

Cov Lus Nug thiab Lus Teb

Cov lus nug nquag nug txog yuav ua li cas txhim kho kev pw tsaug zog zoo

1. Koj xav tau pes tsawg teev pw tsaug zog ib hmo?

1. Koj haus dej: 14-17 teev
2. Cov menyuam yaus: 11-14 teev
3. Cov menyuam hnub nyoog kawm ntawv: 9-11 teev
4. Cov tub hluas ntxhais hluas: 8-10 teev
5. Cov Neeg Laus: 7-9 teev
6. Cov neeg laus dua: 7-8 teev

2. Dab tsi yog feem ntau ua rau muaj teeb meem pw tsaug zog?

1. Kev ntxhov siab
2. Kev pw tsaug zog tsis huv
3. Kev pw tsaug zog tsis zoo, xws li insomnia lossis pw tsaug zog apnea
4. Kev ua neej nyob tsis zoo, xws li haus caffeine ua ntej pw
5. Kev noj zaub mov tsis zoo

3. Yuav ua li cas kom tsaug zog sai?

1. Ua raws li kev pw tsaug zog tsis tu ncua
2. Zam kom txhob nphav raug nyob rau hauv lub teeb ci ua ntej pw
3. Tsim ib qho chaw nyob ntsiag to thiab tsaus ntuj nyob rau hauv chav pw
4. Tsis txhob haus caffeine thiab cawv ua ntej pw
5. Xyaum cov tswv yim so, xws li ua pa tob

4. Dab tsi yog qhov tseem ceeb ntawm kev tawm dag zog lub cev txhawm rau txhim kho kev pw tsaug zog?

1. Nws pab txo kev ntxhov siab thiab kev ntxhov siab
2. Txhawb kev xav ntawm nkees thiab so
3. Txhim kho lub sijhawm thiab kev pw tsaug zog zoo
4. Txhim kho cov tshuaj endorphins, cov tshuaj hormones txuas rau kev noj qab haus huv

5. Kev sib raug zoo ntawm zaub mov thiab kev pw tsaug zog yog dab tsi?

1. Tsis txhob noj zaub mov hnyav lossis ntsim ua ntej pw
2. Tsis txhob haus dej ntau ua ntej yuav pw
3. Xaiv cov khoom noj uas muaj tryptophan, xws li txiv tsawb thiab txiv ntoo
4. Txwv koj cov caffeine thiab cawv haus

6. Yuav ua li cas thiaj tsim tau ib qho chaw zoo rau so?

1. Khaws lub chav pw kom huv si, huv si thiab tsis muaj clutter
2. Tswj qhov kub thiab qhov cua ntawm ib puag ncig
3. Siv lub txaj thiab hauv ncoo zoo, yoog raws li tus kheej xav tau
4. Txo cov suab nrov nrov thiab teeb

7. Puas tsim nyog tsim ib lub sij hawm pw tsaug zog?

1. Yog lawm, ib txwm niaj hnub qhia lub cev kom npaj pw tsaug zog
2. Tsim kom muaj lub sijhawm pw tsaug zog thiab sawv
3. Ua cov dej num so ua ntej pw, xws li nyeem ntawv lossis da dej kub
4. Tsis txhob tso cov ntxaij vab tshaus ntawm cov khoom siv hluav taws xob ua ntej pw

8. Puas tuaj yeem kho insomnia yam tsis muaj tshuaj?

1. Yog, ntau zaus insomnia tuaj yeem tswj tau nrog kev hloov kev ua neej
2. Ua kom koj lub sijhawm pw tsaug zog tsis tu ncua
3. Tsim ib qho chaw tsim nyog rau kev pw tsaug zog
4. Xyaum so thiab ua pa tawm tswv yim
5. Tsis txhob haus kas fes thiab cawv

9. Nws puas tsim nyog kom pw tsaug zog thaum nruab hnub?

1. Yog lawm, luv luv naps ntawm 20-30 feeb tuaj yeem ua tau zoo rau kev ua haujlwm thiab kev xav
2. Tsis txhob pw ntev ntev uas tuaj yeem cuam tshuam kev pw tsaug zog hmo ntuj
3. Nco ntsoov tias lub sijhawm pw tsaug zog tsis lig dhau thaum tav su

10. Thaum twg thiaj li yuav tsum tau nrhiav kev pab los ntawm tus kws tshaj lij txog teeb meem pw tsaug zog?

1. Thaum teeb meem pw tsaug zog muaj ntau tshaj ib hlis
2. Thaum teeb meem pw tsaug zog cuam tshuam rau lub neej zoo thiab kev ua haujlwm txhua hnub
3. Yog tias koj ntsib cov tsos mob ntawm kev pw tsaug zog tsis zoo, xws li snoring ntau dhau los yog pw tsaug zog nruab hnub
4. Yog tias koj muaj teeb meem pw tsaug zog lossis pw tsaug zog thaum hmo ntuj