Ib txoj kev tshawb fawb xaus lus tias Tsaug zog 6 teev Yog Qhov Zoo Li Tsis Tsaug Zog

Zoo Siab

• Kev tshawb fawb muab peb khi: tsaug zog me me ua rau muaj kev phom sij rau lub cev.
• Pw tsaug zog 6 teev tuaj yeem ua rau tsis zoo li tsis tsaug zog
• Vim li cas rau teev teev pw tsis txaus
• Kev ua haujlwm qis dua tom qab ob peb hnub
• Peb tsis paub pes tsawg teev peb pw
• Hloov pauv kev pw tsaug zog yog ib txoj haujlwm nyuaj
• Tus cwj pwm kom tsaug zog zoo dua

Kev tshawb fawb muab peb khi: tsaug zog me me ua rau muaj kev phom sij rau lub cev.

Nws ib txwm tau hais tias tib neeg yuav tsum pw tsawg kawg 6 teev yog tias peb tsis xav ua rau peb lub cev tsis zoo thiab nyob zoo. Qhov tseeb, cov kws tshaj lij tau pom zoo ntev tias koj yuav tsum tau pw ntawm 6 thiab 8 teev kom ua tau zoo dua nyob rau hnub tom ntej thiab tsis muaj kev cuam tshuam los ntawm kev tsis tsaug zog.

Txawm li cas los xij, kev tshawb fawb tsis ntev los no tau qhia tias pw 6 teev tsis tas yuav zoo rau tib neeg lub cev thiab tuaj yeem ua rau tsis zoo li tsis tsaug zog hais txog kev txawj ntse.

Pw tsaug zog 6 teev tuaj yeem ua rau tsis zoo li tsis tsaug zog

Cov txiaj ntsig no tuaj yeem qhia tau tias cov lus qhia uas kws tshaj lij tau muab rau peb ntau xyoo tsis raug. Txoj kev tshawb no tau luam tawm nyob rau hauv Phau ntawv pw tsaug zog thiab koom nrog 48 tus neeg laus uas tau txwv lawv lub sijhawm pw tsaug zog. Qee tus neeg koom pw plaub, lwm tus rau, thiab lwm yim teev rau ob lub lis piam. Cov kev tshawb fawb no tseem koom nrog lwm pab pawg ntawm cov ncauj lus uas tau mus peb hnub sib law tsis tsaug zog.

Txhawm rau kom tau txais cov txiaj ntsig, cov neeg koom tau raug tshuaj xyuas txhua ob teev hais txog lawv qhov kev paub zoo (tshwj tsis yog tias lawv tau tsaug zog, tau kawg), ntxiv rau lawv lub sijhawm tshuaj tiv thaiv, lawv qib pw tsaug zog, cov tsos mob uas lawv tau ntsib thiab tseem teb rau cov lus nug txog koj txoj kev xav.

Cov lus xaus ntawm txoj kev tshawb fawb tau meej. Cov neeg uas tuaj yeem pw tau rau rau teev nyob rau hmo ntuj ua tsis zoo li cov tib neeg uas raug yuam kom tsaug zog peb hnub sib law.

Vim li cas rau teev teev pw tsis txaus

Dab tsi yog qhov tseeb los ntawm kev tshawb fawb no yog tias 8 teev ntawm kev pw tsaug zog uas ib txwm tau pom zoo yog qhov zoo tshaj rau kev ua tau zoo dua. Nws tseem pom tseeb tias cov neeg uas pw tsuas yog plaub teev hauv ib hmo ua rau muaj kev pw tsaug zog ntau zuj zus thiab txhua hnub.

Raws li rau kev kawm cov ntsiab lus uas tau pw 6 teev, txawm tias qhov tseeb tias thaum thawj hnub lawv tau ua haujlwm zoo ib yam li kev paub, tom qab ob peb hnub lawv pib qhia qhov ua tsis tau zoo. Qhov tseeb, lawv qhov kev ua tau zoo tsuas yog cov uas tsis tau pw hauv peb hnub. Txawm li cas los xij, ib qho ntawm cov txiaj ntsig tseem ceeb tshaj plaws yog pab pawg ntawm cov neeg uas tau pw rau rau teev tsis zoo li muaj kev nkag siab zoo ib yam li cov neeg uas tsis tau pw hauv peb hnub.

Kev ua haujlwm qis dua tom qab ob peb hnub

Tus qub tsis tau cais qhov tseeb ntawm kev tau pw ntawm cov teev ntawd yog qee yam tsis zoo, thiab lawv tsis tau thov kom tsaug zog. Ntawm qhov tsis sib xws, cov ntsiab lus uas tsis tau pw hauv peb hnub tau pom tias lawv nkees ntau dua. Qhov no zoo li qhia tias tau txais rau teev rau kev tsaug zog yuav tsis tso peb kom nkees nkees li tsis tau tsaug zog, tab sis kev paub zoo tseem yog qhov tsis zoo li tsis tsaug zog txhua.

Tam sim no, tsaug zog plaub teev yog qhov phem tshaj li tsaug zog rau teev, raws li kev ua tau zoo ntawm cov koom nrog no zuj zus txhua hnub. Thaum muaj 6 teev pw, nws yog los ntawm hnub kaum thaum lawv pib poob lawv lub ntsej muag.

Peb tsis paub pes tsawg teev peb pw

Nws zoo li, yog li ntawd, qhov sib txawv ntawm ob teev ntawm kev pw tsaug zog ua rau muaj kev poob qis hauv kev ua tau zoo, thiab muaj tseeb muaj ntau tus neeg uas tsis tsaug zog lawv li 8 teev hauv ib hnub thiab leej twg yuav raug kev txom nyem los ntawm cov teebmeem no. Lwm qhov kev tshawb fawb xav paub, lub sijhawm no ua los ntawm University of Chicago, lees paub tias tib neeg tsis paub pes tsawg teev lawv pw. Ntawd yog, lawv yuav ntseeg tias lawv tsaug zog xya teev thiab tau tsaug zog rau rau.

Cov txiaj ntsig ntawm kev tshawb fawb no qhia tias tib neeg ua siab ntev rau lawv lub sijhawm pw tsaug zog, thiab tsis raug los ntawm 0.8 teev nyob rau nruab nrab.

Hloov pauv kev pw tsaug zog yog ib txoj haujlwm nyuaj

Cov kws tshaj lij tau ceeb toom rau lub sijhawm ntev tias nws yog qhov yuav tsum tau ua los ntawm tus cwj pwm uas pab peb pw tsaug zog zoo dua. Xyaum ua haujlwm qoj ib ce, tua lub TV ua ntej mus pw lossis txo kev haus cawv yog qee qhov piv txwv. Yog tias nws twb nyuaj rau saws cov cwj pwm no, nws yog nyuaj dua los hloov koj tus cwj pwm yog tias koj tsis paub tias koj yuav tsum hloov pauv tus cwj pwm txhawm rau txhim kho koj txoj kev paub.

Ib qho tseem ceeb cuam tshuam los ntawm cov kws tshaj lij pw tsaug zog yog txo qhov hnyav kom tsaug zog zoo dua. Kev rog rog muaj kev sib raug zoo nrog kev pw tsaug zog tsis tsaug zog, raws li tau hais hauv kev tshawb fawb los ntawm National Sleep Foundation ntawm Tebchaws Meskas. Muaj ntau qhov kev tshawb nrhiav uas lees paub tias cov neeg ua haujlwm rog ua haujlwm tsawg dua thiab tsis muaj txiaj ntsig ntau dua li cov uas tsis ua.

Tus cwj pwm kom tsaug zog zoo dua

Qhov tseeb, muaj ntau yam cuam tshuam uas cuam tshuam thaum nws tau txais kev pw tsaug zog zoo: kev ntxhov siab ntawm kev ua haujlwm, teeb meem nrog koj kev sib raug zoo lossis haus dej haus cawv txhawb kom hmo ntuj

Thiab nws yog qhov kev pw tsaug zog zoo yog txiav txim siab rau peb kev noj qab haus huv thiab, raws li koj tau pom, nws cuam tshuam rau kev ua tau zoo hauv ntau thaj chaw, xws li tsev kawm ntawv lossis haujlwm. Tam sim no, koj tuaj yeem saws cov txheej txheem uas pab koj pw tsaug zog zoo dua. Uas yog?

1. Saib xyuas ib puag ncig. Piv txwv: siv lub tog hauv ncoo zoo thiab lub txaj thiab tsis saib TV ua ntej mus pw.

2. Tsis txhob noj mov loj thaum hmo ntuj, raws li lawv tuaj yeem ua rau pw tsaug zog nyuaj.

3. Tsis txhob noj cov stimulants thaum mus pw.

4. Ua qoj ib ce thiab txhim kho lub cev.

5. Tsis txhob pw kom tsis txhob hnov ​​qab meej heev thaum hmo ntuj.

6. Ua raws sij hawm mus pw thiab sawv.