Yuav ua li cas mus pw tsaug zog rau 5 feeb thiab pw tsaug zog soundly los ntawm lub hmo ntuj?

Nquag insomnia txhawb rau txoj kev loj hlob ntawm tus kab mob nkees ntawm lub cev, raws li ib tug npau suav - tsuas yog ib tug haib txoj kev uas yuav recuperate. Vim hais tias ntawm cov kev tsis muaj cov pw tsaug zog ib tug neeg ntsib lub ib tshee neej puas. Tsis pw tsaug zog yog ib yam ntawm cov ntsiab teeb meem uas niaj hnub neeg. Yuav ua li cas mus pw tsaug zog nyob rau hauv 5 feeb? Yuav ua li cas koj yuav tsum ua li cas? Cov lus nug no muaj teeb meem ntau txom nyem los ntawm insomnia.

Cov ua rau pw tsaug zog mob

Nyob rau hauv thiaj li yuav paub yuav ua li cas yuav ua rau koj tus kheej lub caij nplooj zeeg pw tsaug zog, koj yuav tsum xub tshem tawm cov ua ntawm cov pw tsaug zog ntshawv siab. Insomnia muaj peev xwm muab tau los ntawm cov nram qab no cov teeb meem:

• kab mob plawv;
• kev tshaib kev nqhis;
• mob ncus;
• kab mob (tus mob khaub thuas);
• Kev nyuaj siab nyob hauv kev ua hauj lwm;
• raws li ib tug tshwm sim ntawm cov tshuaj;
• lub xub ntiag ntawm lwm stimuli (suab nrov).

Yuav ua li cas tau ntau ntau teev cov pw tsaug zog koj yuav tsum xav tias zoo?

Kws txawj kawm cov pw tsaug zog ntev thiab nws cov ntsiab nuj nqis, hais tias 8 teev cov pw tsaug zog yog qib siab rau txij nkawm ntawm kev zoo nkauj, cov hluas thiab noj qab haus huv ntawm lub cev. Nyob rau hauv tas li ntawd, txhua tus neeg - ib tug neeg kab: ib tug xav tau 10 teev mus pw tsaug zog, lwm yuav txaus rau 5 teev. Nws yog yog li ntawd ib qho tseem ceeb los mus txiav txim yuav ua li cas npaum li cas lub sij hawm yog tsim nyog rau koj los so kom txaus thaum hmo ntuj xav tias zoo lawm.

No muaj ib tug heev yooj yim txoj kev. Tos rau cov hnub caiv thiab paub ntau npaum li cas lub sij hawm koj yuav tau pw ib hmo. Qhov no yog ib tug zoo lub sij hawm mus xyaum ua tej - yog tsis muaj yuav tsum tau sawv tswb moos. Txoj kev paub no yog ib qho tseem ceeb rau lawv tus kheej pw tsaug zog. Adhering rau nws, yog tsis muaj lawm yuav tsum tau mus puzzle tshaj rau lo lus nug ntawm yuav ua li cas mus pw rau 5 feeb.

Pw tsaug zog & Sab hauv

Nws feem ntau tshwm sim hais tias txawm tom qab koj haus ib ob peb tee ntawm valerian los yog tshuaj yej nrog mint, pw tsaug zog tsis mus, thiab koj zoo li ua tus hero ntawm zaj dab neeg "ua li cas tsis mus poob pw tsaug zog thaum hmo ntuj nyob hauv tsev?". Yuav ua li cas? Sai li sai tau lub caij nplooj zeeg pw tsaug zog?

Feem ntau qhov ua rau ntawm heev insomnia hides nyob rau hauv koj lub sab hauv. Yog li ntawd, ib tug zoo kho ntawm ib tug berth yog ib tug guarantee ntawm zoo thiab REM pw tsaug zog. Nws yog lub npe hu hais tias tus pastel xim nyob rau hauv sab hauv ntawm twj ywm qab haus huv, pab kev nyuaj siab thiab muaj ib tug nyhuv lig rau pw tsaug zog.

Tsis tas li ntawd ib qho tseem ceeb yog ib tug thawj attribute, raws li ib lub txaj. Qhov no yuav tsum yog ib tug qhov chaw mus so kom txaus: cov hnab pam pua chaw - ib qho nyuaj tog hauv ncoo - nyias thiab dua nrog ib tug txhaws ntawm tshuaj ntsuab los yog buckwheat. Ntaub pua txaj yog tsis pom zoo kom siv txhob lo lo ntxhuav, vim hais tias nws tsuas yog nyob rau hauv films xws nrov thiab muaj kuab heev, nyob rau hauv qhov tseeb - yog tsis ua raws li kev cia siab thiab txhawb kom insomnia. Txhob lo lo ntxhuav - yog nplua npleev thiab txias khoom, los ntawm cov uas yog tsis heev qab ntxiag mus so kom txaus, tshwj xeeb tshaj yog thaum lub sij hawm lub caij ntuj no lub sij hawm. Siv tej yam ntuj tso paj rwb ris tsho hauv qab, yog li ntawd yuav tsum tau mus ua ib tug zoo pw tsaug zog.

Cov kev cai ntawm REM pw tsaug zog

1. Yuav kom poob pw tsaug zog rau ntawm tsawg kawg yog 8 teev. Qhov no yuav kom lub tsev lag luam ntawm tej nag lossis daus thiab pw tsaug zog.
2. Koj yuav tsum tsis txhob txhawj heev npaum li cas vim hais tias ntawm insomnia - tej yaam puab paub xwb thab nws.
3. Mus rau cov pw tsaug zog , dua li ua ntej ib tag hmo thiab nyob rau tib lub sij hawm.
4. Nyob rau hauv thiaj li yuav tsim lub reflex ntawm cov pw tsaug zog koj yuav tsum txhua hmo ua lub nram qab no ritual: hnav khaub ncaws, txhuam hniav, npaj lub txaj.
5. Ua ntej yuav mus pw tsaug zog koj yuav tsum muab qhib lub chav tsev. Nws yog lub npe hu hais tias tshiab thiab cua txias nyob rau hauv lub chav tsev muaj txhawb rau sai lub caij nplooj zeeg pw tsaug zog.
6. Koj yuav tsum tsis txhob mus pw nyob rau hauv ib qho kev npliag plab, tab sis overeating yog tsis pom zoo. Qhov zoo tshaj plaws pw ntsiav tshuaj - yog, oddly txaus, khoom qab zib. Tab sis lawv yuav tsum tau consumed nyob rau hauv moderation, thiab koj yuav sai sai no yuav tau txais cov nyhav ntxiv yuav ua tau raws li ib tug nqi taub hau mus pw tsaug zog.
7. Koom nyob rau hauv active ce yuav tsum muaj tsawg kawg yog 6 teev ua ntej yuav mus pw. Nws excites lub paj hlwb tshwj xeeb tshaj yog lub cev ua si. Sawv ntxov ce kuj yuav tsum tsis txhob tsis saib tsis xyuas.
8. Tsuas yog zoo xav pab txhawb kom muaj kev sib ntaus tiv thaiv insomnia.
9. Xis tog hauv ncoo, txaj, thiab lwm yam cwj pwm ntawm ib tug berth. Ntaub plaub tsiaj thom khwm, yog hais tias nws yog txias, nyiam ris tsho hauv qab - tag nrho rau lub hom phiaj ntawm zoo so.
10. Txawv txav suab (thiab "ua pa nrov" moos, suab paj nruag, xov tooj cua). Lawv cuam tshuam rau lub hlwb thiab ua rau kev txiav txim. Yog hais tias koj tsis tsaug zog vim hais tias ntawm lub suab qab lub phab ntsa los yog qhov rais, koj muaj peev xwm siv headphones.

Yuav ua li cas mus pw tsaug zog nyob rau hauv 5 feeb? Ntsiab lus pom zoo

Yog hais tias insomnia mob rau yav dhau los ob peb hnub, nws yog lub sij hawm mus rho los ntawm lub cev ntawm lub xeev no. Yog koj xav nyob rau hauv cov nqe lus nug ntawm yuav ua li cas mus pw rau 1 feeb? Zoo thiab REM pw tsaug zog yuav xyuas kom meej nruj ua raws li cov nram qab no tswv yim pom zoo:

• Nyeem mus pw boring phau ntawv los yog saib ib tug boring movie.
• Noj calming da dej nrog tas li ntawd ntawm ib tug ob peb tee ntawm cov roj (ether) los yog hiav txwv ntsev.
• Haus khob los yog iav mis nyuj yogurt (yogurt) ua ntej yuav mus pw. Nyob rau hauv khoom noj siv mis muaj tryptophan - amino acid uas txhawb nqa zus tau tej cov serotonin. Cov yav tas, nyob rau hauv lem, relaxes lub cev.
• Nws yog undesirable rau haus dej haus cawv thaum hmo ntuj, vim hais tias lawv adversely cuam tshuam rau qhov zoo pw tsaug zog.
• Xyuas kom tag nrho tsis tuaj kawm ntawv ntawm lub teeb. Nws muaj feem xyuam rau lub paj hlwb, tsis pub nws mus so kom txaus thiab so.

Zaub mov txawv ntawm tsoos tshuaj rau noj qab nyob zoo pw tsaug zog

Muaj coob tus neeg uas raug kev txom nyem los ntawm insomnia, ntawm chav kawm, yog tsis txaus siab nyob rau hauv cov nqe lus nug ntawm yuav ua li cas mus pw rau ib teev. On qhov tsis tooj, lawv tab tom nrhiav rau txhim khu kev qha txoj kev uas yuav ntsaub mus ua ib tug sib sib zog nqus sib sib zog nqus pw tsaug zog. Nyob rau hauv cov ntaub ntawv no, heev cov zaub mov txawv ntawm tsoos tshuaj, uas, nyob rau hauv lub shortest tau lub sij hawm los pab restore kom pw tsaug zog.

• Rhaub ib me nyuam diav ntawm mint, ntxiv tshuaj yej yoojyim ib tug me ntsis zib ntab thiab haus dej haus ua ntej yuav mus pw.
• Muab ib tug tog hauv ncoo tom ntej no mus paj (lavender, chamomile, geranium, mint).
• Diav dill ncuav boiling dej (1 khob) thiab infuse txog 2 teev ua ntej yuav mus pw haus.
• Npaj ib tug tincture ntawm lub hauv paus ntawm Artemisia: Ob dia ntawm cov hauv paus hniav (crushed) hais nyob rau hauv 400 ml ntawm dej yog tsis muaj ntev 2 teev ua ntej yuav mus pw haus.

Hom kev kawm thiab ce rau REM pw tsaug zog

Yuav kom tiv nrog insomnia yuav siv tshwj xeeb cov hom kev kawm los yog qoj ib ce. Lawv qhia rau peb yuav ua li cas mus pw rau 5 feeb thiab dhia dej mus rau hauv lub zoo hmo pw tsaug zog.

Suav cov txheej txheem muaj txoj kev los ntawm cov uas tus cov teebmeem rau lom active cov ntsiab lus, yuav ua teeb meem txuam nrog rau insomnia, nyob twj ywm tom qab. Piv txwv li, nws yog tsim nyog los nias cov kis ntawm lub pob muag rau 30 vib nas this. Qhov thib ob txoj kev - nws yog massaging lub pob ntseg tib lub sij hawm nyob rau hauv ib tug clockwise kev taw qhia. Koj yuav tau sim zuaj qhov (txog 5 feeb txhua txhua hnub ua ntej yuav mus pw), uas muaj nyob rau ntawm lub dab teg rau sab hauv sab (uas yog, ib protruding pob txha).

so cov txheej txheem yuav ua tej yam yooj yim ce. Piv txwv li, koj yuav tsum mus pw rau koj rov qab, kaw koj ob lub qhov muag thiab so kom txaus. Ces - sib sib zog nqus pa thiab pib saib lawv txoj kev xav nyob rau hauv ntau qhov chaw ntawm lub cev (los ntawm tus taw mus rau lub taub hau). Ce yog ua rau txog 5 feeb txhua txhua hnub.

Kev tiv thaiv ntawm cov pw tsaug zog mob

• Tso tseg savory tais diav thaum hmo ntuj.
• Cais tawm los ntawm lub dej qab zib ntawv qhia zaub mov, uas tsim kho, greasy cov khoom noj thiab cov khoom noj uas muaj proteins.
• Tsis txhob nqa cov kev xav sib tham, tsis txhob saib movies exciting thiab fascinating mus nyeem phau ntawv ua ntej yuav pw. Tsis tas li ntawd, tsis txhob siv ib tug ntau lub sij hawm nyob rau hauv pem hauv ntej ntawm ib tug laptop.
• Tsis txhob nruab hnub pw tsaug zog, vim hais tias nws muaj peev xwm ua ib tug loj hindrance hmo ntuj.

Tsuas yog ib tug kev mus kom ze rau cov teeb meem ntawm pw tsis taus, kev siv ntawm cov saum toj no cov tswv yim thiab ua raws li cov kev cai yuav pab tau sai sai txaus kom tiv nrog insomnia. Tsis txhob nyuaj siab, ua ib tug noj qab nyob zoo active txoj kev ua neej, kawm los so kom txaus kom - thiab ces koj yog guaranteed ib tus zoo hmo pw tsaug zog!