Kev pw tsaug zog zoo yog qhov tsis muaj txiaj ntsig tsis yog qhov zoo rau lub cev thiab lub siab zoo, nws tseem muaj txiaj ntsig rau kev tiv thaiv kev zoo nkauj thiab cov hluas. Tus neeg uas pw tsis txaus lossis plam lub sijhawm pw tsaug zog uas zoo rau lub cev muaj ntau yam kabmob
Tsis tas li, cov neeg uas pw tsawg thiab ua tsis tau zoo yog ib txwm muaj kev ntshai, nkees thiab kev npau taws. Kev pw tsaug zog yog qhov tshwj xeeb tshaj yog rau cov neeg ncaws pob lossis cov uas ib txwm ua kis las.
Tseeb, tom qab kev mob hnyav rau lub cev, tib neeg lub cev yog depleted thiab nws xav tau qee lub sijhawm los rov pib dua. Ib tug neeg tsim kho feem ntau ntawm nws lub zog nrog kev pab ntawm kev pw tsaug zog thiab khoom noj. Tab sis feem ntau kuj tseem muaj cov neeg uas, tom qab kev qhia, dhia lossis lwm yam kev tawm dag zog, tsis tuaj yeem pw tsaug zog.
Cov Ua Tsis Pom Kev Tom Qab Khiav
Kev nkees nkees tom qab khiav tau yog qhov ntau thiab ntau yam.
Lig khiav
Qhov tseeb, muaj ntau qhov laj thawj rau kev tsis txaus ntseeg tom qab khiav. Feem ntau ntawm cov no tau khiav dhau lub sijhawm.
Tseeb, thaum lub sijhawm khiav ceev, qhov muaj zog tso tawm ntau ntawm cov tshuaj hormones wake ntsha rau hauv cov ntshav tshwm sim: adrenaline thiab endorphins. Thiab thaum lawv qib tsis yog li qub rau cov ntsuas ib txwm, nws yuav nyuaj heev kom tsaug zog.
Thauj khoom ntau dhau
Qhov thib ob ua rau insomnia tom qab khiav tawm haujlwm tuaj yeem yog qhov qoj ib ce tshaj. Feem ntau cov tib neeg xav tias yog tias tom qab kev cob qhia nyuaj lawv tsis tuaj yeem tsaug zog, ces qhov laj thawj yog qhov lawv tau ua haujlwm me lossis ua haujlwm tsis zoo, uas tsis yog kiag li.
Nws yog zoo li ib lo rau ntawm ob qho kawg. Qhov tseem ceeb tshaj plaws yog ntes cov ntsiab lus nruab nrab ntawm kev ua haujlwm hnyav thiab tshaj. Tom qab tag nrho, rov pib dua hauv kom pw tsaug zog tsuas yog tsim kev puas tsuaj.
Lub sijhawm pw tsis tsaug zog, pw tsis tsaug zog
Txhawm rau kom ib tus neeg muaj peev xwm rov qab los txog tom qab kev mob siab thiab ua haujlwm hmo ntuj, nws yuav tsum pw tsawg kawg 11 teev ib hnub. Nws yog qhov zoo tshaj plaws kom muaj thawj lub sijhawm pw ua ntej ib tag hmo.
Tseeb, nws yog los ntawm 22-00 txog 00-00 uas lub sijhawm ntawm lub siab zoo thiab noj qab haus huv pw ntev ntev. Nws tseem ceeb heev kom tsis txhob nco nws. Nyob rau lub sijhawm no, tib neeg lub hlwb ua rau muaj ntau lawm kev loj hlob hormone, uas ua kom cov leeg rov qab sai dua thiab ua rau cov rog rog.
Ncuav ua ntej pw
Nws tseem ceeb heev kom tsis txhob ua ntej tshaj li ntawm lub txaj. Tom qab tag nrho, hnyav dua hauv plab yuav tuaj yeem dhau los ua ib qho laj thawj tseem ceeb rau koj qhov tsaus muag, tsis hais lub suab txawv li cas.
Kev ntxhov siab
Ntau zaus, tshwj xeeb tshaj yog cov kws ncaws pob tsis tuaj yeem tsaug zog ua ntej muaj kev sib tw tseem ceeb. Xws li insomnia tuaj yeem nyob rau ib hnub, ib lub lim tiam lossis txawm tias ib hlis ua ntej ib qho kev tshwm sim tom ntej. Ib tus neeg subconsciously tuaj yeem txhawj xeeb thiab xav txog nws ntau dhau los ua nws tus kheej txiav txim siab nws tus kheej kev pw tsaug zog zoo.
Cov huab cua thiab ib puag ncig uas koj tsaug zog kuj tseem ceeb heev. Yog tias koj tseem ntxiv ib lub txaj tsis xis nyob, cov txheej txheem ua haujlwm, cov suab sab nraud uas cuam tshuam nrog kev pw tsaug zog, lub teeb thiab txawm tias qhov ntsuas kub nyob hauv chav, nws yuav nyuaj heev kom tsaug zog.
Yog tias koj raug txom nyem los ntawm ib qho kev paub dhau los, ces koj yuav tsum pw thiab rov ua rau koj tus kheej ntau zaus: "Kuv yuav xav txog nws tag kis." Qhov no yog ib qho luv luv tab sis zoo autotraining uas pab tau ntau hauv qhov xwm txheej zoo li no.
Kuv yuav tsum ua kuv qhov workout ntev npaum li cas ua ntej yuav mus pw?
Yog tias koj feem ntau tsim txom los ntawm kev pw tsaug zog tom qab qoj ib ce, ces koj yuav tsum tau ua raws li cov cai no, tab sis muaj txiaj ntsig zoo:
Nws yog qhov zoo tshaj rau kev ua tiav koj cov workout lossis khiav 120 feeb (2 teev ua ntej yuav mus pw). Yog tias qhov no yog yav tsaus ntuj workout, tom qab ntawd koj yuav tsum tsis txhob overexert koj tus kheej thiab sim teeb tsa cov ntaub ntawv tshiab. Tom qab tag nrho, raws li tau hais los saum toj no, overvoltage kuj muaj qhov tsis zoo ntawm kev pw tsaug zog.
Nco ntsoov da dej tom qab jogging, tsis muaj qhov muaj mob mus pw yam tsis tau noj (qhov no tsawg kawg yog qhov tsis huv).
Cov lus qhia txog kev yuav ua li cas tsaug zog sai dua tom qab qoj ib ce
Txhawm rau kom koj tsaug zog zoo li menyuam yaus tom qab siv zog ua haujlwm thiab nkees khiav, nws raug nquahu:
- Cov kev tawm dag zog txhua hnub. Yog tias koj kev tawm dag zog tsis tu ncua lossis, ntxiv mus, yog kws tshaj lij hauv kev ua kis las, qhov tsis muaj kev ua si thaum nruab hnub tuaj yeem ua rau pw tsis tsaug zog. Yog tias koj tsis muaj kev tawm mus ua haujlwm hnub no, npaj kom yooj yim khiav ncig lub tome. Tom qab tag nrho, lub cev tau swm nrog qhov kev tawm dag zog lub cev tas li, thiab koj yuav tsum pov tseg lub zog nruab hnub thaum twg los xij uas koj mus.
- Tig tua, lossis zoo dua, tshem tag nrho cov khoom siv hluav taws xob hauv chav hauv chav uas koj pw. Tom qab txhua tus, cov khoom ua si hauv chav ua si ua rau koj tsis paub xyov thiab tiv thaiv koj kom tsis txhob tsaug zog.
- Tsim kev nplij siab nyob ib puag ncig koj. Nws yog ib qho tseem ceeb heev uas chav uas koj yuav tsum tau pw tsaug zog, chaw pw thiab txaj pw kom haum koj. Nws yog ib qho nyuaj heev kom tsaug zog ntawm lub txaj tsis xis nyob, hauv ncoo lossis npog koj tus kheej nrog daim pam tsis xis.
- Saib xyuas qhov sov siab. Nco ntsoov tshuab ua pa ntawm chav ob teev ua ntej yuav pw. Huab cua ntshiab txhawb nqa kev pw tsaug zog zoo thiab npau suav zoo.
- Thaum ntxov noj mov. Nco ntsoov, qee kis, koj tsis tuaj yeem nyom koj tus kheej ua ntej mus pw. Koj tsis tuaj yeem noj ib yam dab tsi hnyav lossis kib ua ntej mus pw. Noj lig tsis yog ua rau kev hnyav dhau, tab sis tseem ua rau koj tsaug zog. Ib qho khoom noj txom ncauj me me ntawm walnuts lossis ib khob mis, lossis kefir yuav pab ua kom koj lub zog nqhis thiab yuav tsis ua rau lub plab hnyav dua.
- Tsis txhob pw nruab hnub. Nrog pw ntawm lub hnub, koj cuam tshuam koj txoj kev xav mus pw lub sijhawm. Txij li thaum tau pw tsaug zog thaum noj su, koj yuav tsis muaj peev xwm tsaug zog ntawm 22-00 lossis 23-00 raws li qhov nws yuav tsum.
- Nco txog kas fes. Raws li iab li nws tuaj yeem ua suab nrov, yog tias koj nyeem cov ncauj lus ntawm caffeine ua ntej kev cob qhia, koj tuaj yeem ua tiav cov txiaj ntsig zoo.
- Khaub Ncaws. Xaiv cov khaub ncaws uas koj mus pw tsaug zog zoo. Nws yuav tsum sib dua, nyias-ua pajamas uas qab ntxiag rau lub cev. Tom qab tag nrho, ib tug neeg yuav tsis tuaj yeem tsaug zog thaum muaj qee yam tsis nyem nws lossis qee yam cuam tshuam.
- Ua kom tiav kev so thiab kev kawm. Qhib rau hauv kev pw tsaug zog, tsis nco txog kev txhawj xeeb thiab yaum koj tus kheej kom xav txog tag kis.
Zuag qhia tag nrho, kev pw tsaug zog yog qhov tseem ceeb heev uas yuav tsum ua tiag tiag. Nco ntsoov tias txhua qhov koj ua tau zoo thiab kev ua kis las yog ncaj qha ntsig txog qhov zoo ntawm koj kev pw tsaug zog.
