Insomnia yog ib qho teeb meem tshwm sim uas txhua tus neeg tau ntsib tsawg kawg ib zaug. Kev pw tsaug zog tsis zoo thiab tsis muaj kev pw tsaug zog muaj qhov tsis zoo rau kev noj qab haus huv, tshwj xeeb tshaj yog nyob rau ntawm cov leeg poob siab. Hauv qhov no, tus kws kho mob tau muab qee cov lus qhia txog kev yuav ua li cas tsaug zog sai dua.
Tsis txhob yuam koj tus kheej kom pw
Cov lus qhia thib ib yog tsis txhob sim nrog tag nrho koj lub zog yuav tsaug zog. Hloov chaw, koj tuaj yeem cuam tshuam koj tus kheej nrog qee yam, nchuav dej, nyeem thiab sim ua kom so.
Siv paj yeeb
Lavender tau siv los ua cov tshuaj tsaug zog ntau pua xyoo, raws li Dr. Etheridge, uas tau txais nws daim PhD hauv kev lag luam tshuaj lom neeg los ntawm Imperial College London. Nws txig relaxes, yog li ib tug neeg ntog tsaug zog sai dua.
Qhia cov teeb meem nrog tus neeg hlub
Txhawm rau tshem tawm ntawm kev ntxhov siab thiab ntxhov siab txog kev xav, koj yuav tsum qhia koj cov teeb meem nrog tus neeg hlub thoob plaws ib hnub. Nws tuaj yeem txhim kho kev pw tsaug zog.
Mus rau hauv kev ua kis las
Kev tawm dag zog tsis tu ncua kuj tseem tuaj yeem pab tiv thaiv pw tsaug zog. Thaum qoj ib ce, "cov tshuaj hormones zoo siab" - endorphins - raug tso tawm, thiab kev ntxhov siab thiab ntxhov siab poob qis.
Ua sijhawm rau koj tus kheej ua ntej mus pw.
Nws tseem ceeb kom koj muab qee lub sijhawm rau koj tus kheej ua ntej mus pw. Piv txwv li, koj tuaj yeem ua qee yam uas txaus siab thiab so kom ntev li 10 feeb.
Nyuam qhuav pib, ib tus kws tshawb fawb los ntawm Tebchaws Meskas pom txoj hauv kev yooj yim kom tsaug zog nyob hauv 60 vib nas this. Raws li nws, rau qhov no koj yuav tsum siv "4-7-8" txoj kev.