Phau Ntawv Dawb ceeb toom: yuav ua li cas cawm cov tub ntxhais hluas uas raug "raug" los ntawm kev pw tsaug zog tsis zoo

Nyob rau hauv lub neej niaj hnub uas tibneeg hu tauj coob thiab ceev ceev, qhov teeb meem ntawm kev pw tsaug zog tsis zoo tau dhau los ua qhov tseem ceeb, thiab cov tub ntxhais hluas zoo li yog lub zog tseem ceeb ntawm "kev pw tsaug zog". Raws li tsab ntawv tshaj tawm "2024 White Paper on Sleep Health of Chinese Residents", qhov kev pw tsaug zog tsis zoo yog qhov tshwm sim ntawm cov tub ntxhais hluas, ua rau muaj teeb meem kev noj qab haus huv. Nws yog lub sijhawm los xav txog thiab ua haujlwm los cawm cov tub ntxhais hluas uas "raug" los ntawm kev pw tsaug zog tsis zoo.

Ua ntej, cia peb saib cov kev pw tsaug zog tsis zoo no. Ntau tus tub ntxhais hluas tau mob siab rau txoj kev ua neej ntawm "sawv lig nrog kev ua pauj rau hnub ua haujlwm thiab ua rau ib hnub so nrog kev ua pauj". Lawv tibneeg hu tauj coob ua hauj lwm rau hnub ua hauj lwm, feem ntau nyob rau yav tsaus ntuj, thiab NW nyuam qhuav sawv ntawm txaj nrog lub tswb moos. Nyob rau hnub so, txawm tias koj tuaj yeem pw tsaug zog tom qab, koj feem ntau pw kom txog thaum tav su, cuam tshuam koj txoj kev pw tsaug zog ib txwm muaj. Cov kws kho mob ceeb toom tias qhov kev coj ua ntawm kev pw tsaug zog los ua kom nyob twj ywm lig tsis zoo, tab sis tuaj yeem cuam tshuam lub moos lom neeg thiab ua rau insomnia hnyav dua.

Lwm tus cwj pwm tsis zoo yog noj ntev ntev. Cov ntaub ntawv tshawb fawb qhia tau hais tias muaj coob tus tub ntxhais hluas pw tsaug zog ntev dua 30 feeb, lossis ntau dua 1 teev. Cov kws kho mob tau taw qhia tias kev pw tsaug zog ntev heev thaum nruab hnub yuav cuam tshuam rau kev pw tsaug zog zoo thaum hmo ntuj, thiab nws raug nquahu kom tswj lub sijhawm pw tsaug zog li 20 feeb, thiab nws yog qhov zoo tshaj plaws ua ntej 2 teev tsaus ntuj.

Tsis tas li ntawd, kev haus cawv ntau zaus kuj yog ib qho tseem ceeb cuam tshuam rau kev pw tsaug zog zoo ntawm cov tub ntxhais hluas. Cov kev tshawb fawb tau pom tias haus cawv tuaj yeem ua rau lub sijhawm pw tsaug zog luv dua thiab pw tsaug zog qis dua, thiab qhov kev haus dej ntau dua, qhov pw tsaug zog zoo dua. Tsis tsuas yog tuaj yeem haus cawv ua rau tsaug zog, tab sis nws tuaj yeem ua rau muaj kev phom sij xws li npau suav phem.

Cov cwj pwm pw tsis zoo no, ib zaug tsim, tuaj yeem cuam tshuam loj rau cov tub ntxhais hluas lub cev thiab lub hlwb. Kev pw tsaug zog ntev ntev tsis yog tsuas yog ua rau tsis muaj npe thiab tsis txaus ntseeg, tab sis kuj ua rau muaj kev pheej hmoo ntawm cov kab mob plawv xws li myocardial infarction thiab mob stroke. Yog li ntawd, nws yog ib qho tseem ceeb kom txuag tau cov tub ntxhais hluas uas "raug" los ntawm kev pw tsaug zog tsis zoo.

Txhawm rau txhim kho kev pw tsaug zog zoo, cov tub ntxhais hluas yuav tsum tau rhuav tshem cov cwj pwm phem saum toj no thiab ua kom muaj kev hloov kho hauv ntau yam. Ua ntej tshaj plaws, kev tawm dag zog tsis tu ncua, tsawg kawg ob zaug hauv ib lub lis piam ntawm kev tawm dag zog siab, thiab ncab kom zoo ua ntej yuav mus pw, tuaj yeem pab so lub cev thiab lub siab. Qhov thib ob, ua tib zoo saib xyuas koj cov zaub mov, xyuas kom koj haus cov as-ham txaus thiab sib txawv txhua hnub, thiab tsis txhob tso siab rau cov tshuaj stimulants xws li caffeine thiab cawv. Tsis tas li ntawd, nws yog ib qho tseem ceeb uas yuav tsum tau teem caij pw tsaug zog tsis tu ncua, sim mus pw thiab sawv tib lub sijhawm txhua hnub los pab lub cev tsim lub moos lom neeg ruaj khov.