Muaj ntau hom pw tsaug zog, feem ntau hu ua insomnia, yog paub ntau tshaj li ib feem peb ntawm cov neeg hauv lub ntiaj teb. Cov poj niam ntsib teeb meem ntau zaus, tshwj xeeb yog tom qab hnub nyoog 45 xyoos. Yuav kom daws tau qhov teeb meem nws yog ib qho tseem ceeb kom tsim muaj dab tsi ua rau muaj insomnia - qhov ua rau thiab kev kho mob ntawm no pathology yog nyob sib ze. Tom qab tshem tawm cov xwm txheej uas cuam tshuam teeb meem nyob rau yav hmo ntuj, raws li txoj cai, kev pw tsaug zog zoo kiag li.
Ua rau ntawm insomnia thiab nws kev kho mob nrog pej xeem tshuaj
Feem ntau, qhov teeb meem tau nthuav tawm tawm tsam rau tom qab ntawm lwm yam tsis zoo:
- kev nyab xeeb kev hloov los yog sij hawm thaj chaw nrog kev tsiv, mus ncig;
- ua haujlwm hmo ntuj;
- puas siab puas ntsws thiab siab ntsws loj tshaj;
- nquag mus ntsib kev lomzem chaw, hmo ntuj;
- cuam tshuam txog kev ntxhov siab, kev paub;
- kev tsim txom ntawm caffeine (chocolate, tshuaj yej, kas fes);
- cev nqaij daim tawv tsis xis nyob thaum tsaug zog - tsis xis nyob, txaj;
- lub suab nrov nrov;
- ntshav siab heev hauv chav pw;
- overeating ua ntej yuav mus pw.
Tsis tas li ntawd, qhov ua rau ntawm insomnia yuav ua tau ntau yam kab mob:
- ntev thiab obstructive pathologies ntawm lub ntsws thiab bronchi;
- mob plab;
- craniocerebral kev tuag;
- nyob tsis tswm ceg leeg ;
- cov kab mob neurological;
- pathology ntawm lub hlwb;
- kab mob nrog kev mob hnyav mob ntawm qhov chaw nyob;
- kev puas siab puas ntsws mob hlwb;
- central apnea;
- Pickwick Syndrome;
- hmo myoclonus.
Tsis tas li ntawd, cov kab mob pw tsaug zog feem ntau yog kev siv tshuaj, xws li hypnotics, yog li ntawd, nyob rau hauv thawj qhov chaw, kev kho txhua yam thiab cov kev mob ntawm insomnia tsis muaj ntsiav tshuaj thiab lwm yam chemicals pom zoo.
Yuav pib nrog nws yog qhov tsim nyog kom ua raws li cov lus pom zoo:
- Mus pw, sawv ntxov nyob rau tib lub sijhawm.
- Tsis txhob overeat thaum hmo ntuj, nws yog qhov zoo dua rau noj ob qho yooj yim thib ob.
- Txhua hnub ce.
- Txhaws lub txaj thiab lub hauv ncoo.
- Tsis txhob siv li 1-2 teev ua ntej yuav mus pw, saib TV, siv computer hauv txaj.
- Tsim nyob rau hauv lub chav pw ntawm qhov chaw ntsiag to, darkest thiab quietest.
- Ventilate lub chav ua ntej yuav mus pw.
- Yog ua tau, tsis txhob noj tshuaj rau ob peb xuab moos ua ntej yuav tsaug zog.
- Txwv kev noj cov tshuaj tonic.
- Tsis txhob haus luam yeeb lossis haus dej haus cawv ua ntej yuav mus pw.
Los ntawm pej xeem recipes, koj muaj peev xwm them sai sai rau herbal teas nrog cov nram qab no nroj tsuag:
- noob ntawm dill;
- cones ntawm hops ;
- peppermint;
- chamomile;
- linden xim;
- txiv qaub.
Qhov yooj yim thiab cua txhais tau tias yog ib txwm iav ntawm cov mis nyuj sov nrog ib tug teaspoon ntawm ntuj ntab (thaum tsis muaj kev fab), haus ua ntej pw.
Ua rau thiab kev kho mob ntawm koj cov kev nyuab siab
Nws paub tias muaj hnub nyoog, kev mob pw tsaug zog ua rau mob ntev. Qhov no yog vim muaj xws li:
- txo qis ntawm lub cev, kev puas hlwb thiab kev ua ub no;
- noj ntau yam tshuaj vim noj cov teeb meem;
- deterioration nyob rau hauv kev pw tsaug zog zoo (tsawg nqus, ntau tsis tswm);
- senile kab mob ntawm musculoskeletal, hlab plawv system.
Ib qho tseem ceeb hauv kev kho mob ntawm lub hnub nyoog laus yog qhov kev tshem tawm nws qhov kev tsim txom, kev kho kab mob uas ua rau muaj kev cuam tshuam thaum hmo ntuj, kev kho txoj hauv kev ua neej thiab kev noj haus, thiab kev ua kom muaj zog. Tsis tas li ntawd, cov kws kho mob pom zoo kom siv ntau hom kev so thiab
Hormonal ua rau insomnia rau cov poj niam thiab nws cov kev kho mob
Ib tug zoo nkauj ib nrab ntawm tib neeg yog ntau dua li cov txiv neej raug kev txom nyem los ntawm kev pw tsaug zog mob, vim hais tias qhov nyiaj tshuav ntawm hormones cuam tshuam nws zoo. Nrog hypo- thiab hyperthyroidism, menopause, estrogen deficiency, cov poj niam muaj lub taub hau insomnia.
Yuav kom paub daws qhov teeb meem no nws tsuas ua tau tom qab kev sib tham nrog cov kws kho mob hauv endocrinologist, leej twg yuav tso tsis tau hormone replacement therapy, tab sis kuj muag muag lossis hypnotics.