Cov txheej txheem:
Video: Puas yog jetlag ua rau insomnia?
2024 Tus sau: Michael Samuels | [email protected]. Kawg hloov kho: 2023-12-16 01:44
Dav hlau lag tuaj yeem ua rau mob taub hau, pw tsis tsaug zog , thiab chim siab. Circadian rhythms tswj tsaug zog lwm yam kev ua haujlwm ntawm lub cev. Thaum circadian rhythms yog qhov txaus ntshai heev vim kev mus ncig, nws yog hu ua jetlag.
Tsis tas li ntawd, ua li cas koj tsaug zog tom qab jet lag?
Melatonin thiab tshuaj tsaug zog
- Noj melatonin tom qab tsaus ntuj rau hnub koj mus ncig thiab tom qab tsaus rau ob peb hnub tom qab koj tuaj txog ntawm koj qhov chaw.
- Noj melatonin yav tsaus ntuj rau ob peb hnub ua ntej koj ya yog tias koj yuav ya mus rau sab hnub tuaj.
Tom qab ntawd, lo lus nug yog, Kuv tuaj yeem rov qab los ntawm jetlag sai li cas?
- 11 Cov Lus Qhia rau Kev Cuam Tshuam Nrog Jet Lag. Qee cov tswv yim no yuav pab tiv thaiv lossis yooj yim jet lag:
- Simulate koj lub sijhawm tshiab ua ntej koj tawm mus.
- Hloov kho koj lub sijhawm tshiab thaum ya dav hlau.
- Tuaj txog ntxov.
- Nyob twj ywm hydrated.
- Tsiv mus.
- Xav txog melatonin.
- Sim kho lub teeb ntuj.
Thiaj li, nws siv sijhawm ntev npaum li cas thiaj rov zoo los ntawm dav hlau?
peb mus rau tsib hnub
Yuav ua li cas yog tias koj tsaug zog tsis tau?
Tswv yim pw tsaug zog
- Sau rau hauv ib phau ntawv journal ua ntej koj mus pw.
- Pw hauv qhov tsaus ntuj, xis nyob.
- Tsis txhob pw nrog tus tsiaj.
- Tsis txhob haus cov dej haus uas muaj caffeinated (xws li dej qab zib lossis tshuaj yej iced) tom qab li 3:00 tav su.
- Tsis txhob qoj ib ce thaum hmo ntuj.
- Thaum koj pw hauv txaj, sim ua kom muaj kev thaj yeeb nyab xeeb.
Pom zoo:
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Kev puas siab puas ntsws; kev nyuaj siab, ntxhov siab vim thiab tus mob schizophrenia. mob; plawv tsis ua hauj lwm, mob hawb pob thiab Parkinson's. siv tshuaj. parasomnias; pw tsaug zog apnea thiab pw taug kev