Yuav ua li cas kom tsaug zog zoo?

2024 Tus sau: Seth Attwood | [email protected]. Kawg hloov kho: 2023-12-16 16:06

Thaum Lub Ob Hlis 13, 1972, Michelle Siffre tau nce mus rau hauv lub qhov tsua nyob rau sab hnub poob Texas. Nws siv rau rau lub hlis tom ntej no, tsis tau pom hnub ci nyob rau hnub ntawd. Siffre tsis yog ib tug neeg vwm, tab sis yog ib tus kws tshawb fawb Fab Kis thiab tus thawj coj hauv kev ua haujlwm ntawm chronobiology, kev tshawb fawb uas kawm txog kev ua haujlwm ntawm kev lom neeg lub cev.

Lub suab nrov tshaj plaws yog circadian atherosclerosis, uas tswj lub voj voog ntawm kev pw tsaug zog thiab wakefulness. Siffre nce mus rau hauv lub qhov tsua kom paub seb qhov txheej txheem no ua haujlwm li cas, Siffre nyob hauv lub tsev pheeb suab ntaub. Ib tug ntoo pallet ua ib lub txaj rau nws. Nws kuj muaj lub rooj, lub rooj zaum thiab xov tooj sib txuas lus nrog pab pawg tshawb fawb, uas tau tawm sab nraud.

Nyob rau hauv nws underground muaj ib lub teeb uas ib txwm ci nrog tib lub teeb mos, ib tug loj mov ntawm khov thiab ob peb tons ntawm dej. Thiab qhov tseem ceeb tshaj plaws: tsis muaj lub moos lossis daim ntawv qhia hnub rau lossis nrog nws.

Nws txoj hauj lwm yog saib xyuas lub cev, uas tsis paub seb nws yog nruab hnub lossis hmo ntuj, uas txhais tau hais tias nws tsaug zog lossis tsis. Yog li Siffre nyob ib leeg hauv lub qhov tsua no tau rau lub hlis. Txhua lub sijhawm no nws tau sim los xyuas seb nws lub moos lom neeg ua haujlwm li cas.

Nov yog qhov nws tau sau rau hauv nws phau ntawv teev npe: “Thaum kawg kuv tau npau suav zoo kawg nkaus! Kuv lub cev tam sim no xaiv thaum twg los pw thiab thaum noj mov. Nws tseem ceeb heev. Peb tau siv rau qhov tseeb tias muaj 24 teev hauv ib hnub. Tab sis lub moos sab hauv ntawm peb lub cev muab ib hnub me ntsis ntxiv - 24 teev thiab 30 feeb.”Txhua lub sijhawm tam sim no, Siffre muab cov kev sim tshiab rau nws tus kheej. Thiab nws pom cov mis zoo meej hauv lub voj voog 48-teev: 36 teev ntawm kev pw tsaug zog tas li, ua raws li 12 teev pw tsaug zog.

Kev ua haujlwm ntawm Siffre thiab nws cov thwjtim ua rau cov kws tshawb fawb los ntawm cov tsev kawm ntawv loj, Harvard thiab Pennsylvania, xav txog kev pw tsaug zog.

Muab qhov tseeb tias ib feem peb ntawm peb lub neej peb pw tsaug zog, nws yog ib qho nyuaj rau ntseeg tias lub ntsiab lus no tau dhau los ua kev txaus siab rau cov kws tshawb fawb tsuas yog nyob rau xyoo tsis ntev los no.

Cia peb pib.

Koj xav tau pw ntau npaum li cas?

Txhawm rau teb cov lus nug no, cia peb saib qhov kev sim ua los ntawm cov kws tshawb fawb ntawm University of Pennsylvania thiab cov kws tshawb fawb hauv University of Washington.

Lawv sau 48 tus txiv neej noj qab haus huv thiab ib tug poj niam uas pw nruab nrab ntawm 7-8 teev ib hmos. Tom qab ntawd lawv muab faib ua plaub pawg, thawj pawg yog cov neeg tuaj yeem pab dawb uas tau pw tsaug zog peb hnub ua ke. Cov pab pawg thib ob muaj cov uas tau pw tsuas yog plaub teev ib hnub. Pab pawg thib peb - cov neeg uas tau pw 6 teev ib hmos. Thaum kawg, cov neeg koom hauv pawg thib plaub yuav tsum tau pw tsaug zog li 8 teev - tsis muaj ntxiv, tsis tsawg.

Qhov kev sim tau siv sijhawm ob lub lis piam. Thiab tom qab ntawd tag nrho cov neeg teb tau raug sim rau kev puas siab puas ntsws thiab lub cev ua haujlwm.

Nov yog qhov tshwm sim.

Cov neeg tsaug zog 8 teev ib hnub tseem tshuav "dab" thiab ua tau zoo ib yam li ua ntej qhov kev sim, Cov neeg uas tau pw 4-6 teev hauv ib hnub tau pom tias muaj kev txawj ntse poob qis, nrog cov teeb meem loj hlob nrog txhua hnub. Txawm tias nthuav, tsis muaj qhov sib txawv ntawm cov tswv cuab ntawm pawg "4" thiab "6".

Cov kws tshawb fawb kuj tau pom tias qhov xav tau ntawm kev pw tsaug zog tuaj yeem sib sau ua ke

Tom qab ib lub lim tiam, ib tug ntawm plaub ntawm cov pab pawg uas tsis tsaug zog txaus pib involuntarily "txiav tawm" nyob rau hauv random chaw. leej twg tsis tsaug zog tag nrho rau ob hnub cog lus.

Cia kuv rov hais dua: yog tias koj tsaug zog tsuas yog rau teev ib hmo rau ob lub lis piam ua ke, koj lub peev xwm ntawm lub hlwb thiab lub cev raug txo mus rau qib uas koj xav tau yog tias koj tsaug zog li 48 teev ua ke.

Qhov tseem ceeb thib ob: cov neeg koom hauv qhov kev sim lawv tus kheej tsis pom tias lawv muaj qhov ua tau zoo

Thaum cov neeg koom tau muab lub sijhawm los ntsuas lawv tus kheej ntawm lawv tus kheej kev ua tau zoo, txhua tus ntawm lawv, nws tau muab tawm, overestimated lawv tus kheej; hauv lwm lo lus, peb tsis muaj peev xwm ntsuas peb tus kheej thiab peb cov khoom tsim tau zoo. Qhov no txhais tau hais tias peb yuav xav tias tsis muaj kev pw tsaug zog ntev yog qhov qub. Los yog txawm tias peb tsis xav tau tag nrho 8 teev. Tab sis qhov no tsis yog li ntawd.

Peb nyob peb lub neej hauv chaw ua haujlwm ci ntsa iab, muaj kev sib tham hauv zej zog, thiab haus caffeine ntau heev. Cov. peb muaj ntau yam cuab yeej uas ua rau peb tsaug zog, txawm hais tias qhov tseeb txhua yam yog qhov hnyav dua.

Tus nqi pw tsaug zog

Lub irony ntawm qhov teeb meem yog tias ntau ntawm peb txhob txwm deprive peb tus kheej ntawm ib txwm pw tsaug zog nyob rau hauv thiaj li yuav nce peb productivity, thiaj li yuav ua tau ntau dua. Tab sis qhov tseeb, peb tsuas yog ua phem rau peb cov phiaj xwm xwb.

Hauv Tebchaws Meskas ib leeg, kev tshawb fawb qhia tau hais tias kev pw tsaug zog ntev ua rau cov tswv ntiav ua haujlwm poob $ 100 billion ib xyoos los ntawm kev pw tsaug zog tsis tu ncua.

Grigory Belenky, tus thawj coj ntawm Lub Tsev Tshawb Fawb Kev Tshawb Fawb ntawm University of Washington, piav qhia tias: Tshwj tsis yog koj tab tom ua haujlwm uas tsis tas yuav muaj kev paub txog kev puas siab puas ntsws tag nrho, los ntawm kev ua rau koj tus kheej tsaug zog, koj tab tom ua lag luam thaum sawv ntxov ntawm tus nqi. productivity”…

Qhov no coj peb mus rau lo lus nug tseem ceeb: ua li cas koj thiaj paub tias koj pw tsaug zog txaus lossis tsis txaus?

Ntau qhov kev tshawb fawb tau pom tias, raws li txoj cai, 99% ntawm cov neeg hauv ntiaj teb xav tau xya thiab ib nrab lossis yim teev. Qhov no yog tias peb tab tom tham txog cov txiaj ntsig zoo.

Cov kws tshaj lij pom zoo tias 95% ntawm cov neeg laus yuav tsum tau pw ntawm 7 thiab 9 teev txhua hmo kom ua lub neej zoo. Yog tias lawv tsaug zog tsawg, lawv yuav pib poob lawv lub hlwb thiab lub cev ua haujlwm. Cov menyuam yaus thiab cov neeg laus feem ntau xav tau kev pw tsaug zog ntau dua. Lub caij no, tib neeg tsaug zog tsawg thiab tsawg.

Lub Tsev Kawm Ntawv Kho Mob Harvard hais tias lub sijhawm pw tsaug zog nruab nrab ntawm cov neeg Asmeskas tau txo qis los ntawm 9 teev hauv xyoo 1910 txog 7 teev hnub no. Dr. Lawrence Epstein ntawm lub koom haum no thov tias 20% ntawm cov neeg Asmeskas tau pw tsawg dua rau teev ib hmos.

Yuav ua li cas kom tsaug zog zoo

Ib txheej txheem hu ua lub voj voog pw tsaug zog txiav txim siab qhov zoo ntawm koj txoj kev pw tsaug zog.

Nws muaj ob theem:

1. Theem ntawm kev pw tsaug zog qeeb (tsaug zog pw tsaug zog)

2. Theem ntawm REM pw tsaug zog (qhov no yog thaum peb npau suav, thiab thaum peb yooj yim sawv).

Thaum pw tsaug zog qeeb, lub cev so, ua pa qeeb thiab sib sib zog nqus, ntshav siab poob qis, thiab lub cev tsis tshua nkag siab rau cov stimuli sab nraud. Nws nyuaj rau sawv.

Cov theem no tseem ceeb heev rau kev kho dua tshiab thiab "kho" ntawm lub cev. Thaum pw tsaug zog qeeb, lub caj pas pituitary nquag zais cov tshuaj hormones loj hlob. Lawv txhawb kev loj hlob ntawm cov nqaij mos thiab kho cov leeg.

Cov kws tshawb fawb kuj ntseeg tias lub cev tiv thaiv kab mob kuj tau txais txoj hauv kev los so thaum lub sijhawm no. Qhov kev npau suav no tseem ceeb tshwj xeeb yog tias koj yog ib tus neeg ncaws pob.

Nws paub tias LeBron James thiab Roger Federer pw 11-12 teev hauv ib hnub ua ntej kev sib tw tseem ceeb, thiab qhov no tsis muaj kev sib tsoo. Cov kws tshawb fawb ntawm Stanford University tau qhia tias cov neeg ncaws pob uas tsaug zog ntau dua 10 teev hauv ib hnub ua tau zoo dua hauv kev tua neeg raug thiab teb rau cov xwm txheej tsis tau xav txog.

Cov neeg ntaus pob ntaus pob feem ntau pw 8 teev hauv ib hnub. Tab sis yog tias koj cia lawv pw tsaug zog rau kaum teev, ces qhov tseeb ntawm peb-taw tes txhaj tshuaj nce 9%, thiab hauv 80 meter sprint lawv tig tawm mus rau 0.6 vib nas this sai dua li niaj zaus. Nws yog ntau. Thiab tag nrho vim tias nws yog theem ntawm kev pw tsaug zog qeeb uas pab peb kom rov qab tau peb cov leeg sai dua.

Tam sim no cia peb tham txog lub sijhawm pw tsaug zog qeeb.

Lub sijhawm no, koj lub hlwb tsim kev npau suav thiab rov tsim cov ntaub ntawv, npaj nws. Lub sijhawm no, neurons kuj loj hlob sai. Yog li ntawd, thaum sawv ntxov koj lub cim xeeb ua haujlwm zoo dua, thiab thaum sawv ntxov nws yooj yim dua rau koj kawm.

Ntawm qhov tod tes, thaum REM pw tsaug zog, lub plawv dhia, ntshav siab thiab lub cev kub nce. Koj yuav tsum muaj li ntawm peb mus rau tsib lub ntsej muag ib hnub, Yog tias koj tso koj tus kheej ntawm ob theem ntawm kev pw tsaug zog, koj lub cev pib tuag.

Yog tias koj pw tsaug zog, koj tsis tuaj yeem rov tsim koj tus kheej. Koj lub cev tiv thaiv kab mob tsis muaj zog thiab koj txoj kev nco qab yuav hazy. Koj muaj peev xwm kis tau tus kab mob viral ntau ntxiv. Koj nce qhov hnyav, koj muaj ntshav qab zib, teeb meem nrog ntshav siab.

Ib me ntsis ntxiv - thiab koj yuav pom tias mob plawv, mob hlwb thiab kev tuag ntxov ntxov yog dab tsi.

Cov ntsiab lus luv luv: koj xav tau kev pw tsaug zog qeeb rau lub cev rov qab, pw tsaug zog sai rau lub hlwb. Raws li qhov zoo ntawm koj txoj kev pw tsaug zog deteriorates ntau xyoo, koj xav tau ntau pw tsaug zog kom nyob twj ywm hluas

Kev hloov ntawm hnub nyoog

Lub Tsev Kawm Ntawv Kho Mob Harvard hais tias qhov koj laus dua, qhov nyuaj dua rau koj tsaug zog. Thiab qhov phem dua koj pw tsaug zog nrog nws cov haujlwm.

Raws li cov ntaub ntawv saum toj no, qhov nruab nrab 80-xyoo-laus txiv neej tau txais 62% tsawg NREM pw tsaug zog dua li qhov nruab nrab 20-xyoo-laus txiv neej. Thiab qhov no yog ib qho laj thawj vim li cas cov ntaub so ntswg ntawm tes muaj hnub nyoog sai sai rau cov neeg laus.

Yog tias cov neeg laus muaj teeb meem pw tsaug zog, koj tuaj yeem paub tseeb tias lawv cov txheej txheem kev laus tam sim no nrawm nrawm. Thiab koj yuav tsum nrhiav kev pab los ntawm somnologist.

Tsis muaj qhov tsis ntseeg tias kev pw tsaug zog zoo thiab noj qab nyob zoo yog tus yuam sij rau kev tiv thaiv kev laus ntxov ntxov.

Yuav rov ua li cas yog tias koj tsis tau pw txaus

Cov kws tshaj lij los ntawm Tsev Kawm Ntawv Kho Mob Harvard tsuas yog muab ib qho kev pom zoo: koj yuav tsum tau pw thaum nruab hnub. Tsuas yog me ntsis: 20-30 feeb. Qhov no yuav txaus los pab koj lub hlwb "ua ke".

Thaum twg mus pw thiab thaum sawv ntxov

Raws li koj twb paub lawm, lub voj voog ntawm kev pw tsaug zog thiab wakefulness hu ua circadian atherosclerosis. Nws txiav txim siab thaum twg koj yuav tsum tau pw.

Tab sis ntawm no yog ob peb yam uas tshwm sim rau txhua tus neeg:

Thaum 6 teev sawv ntxov - Cov qib Cortisol nce, uas pab txhawb koj lub hlwb thiab lub cev.

Thaum 7 teev sawv ntxov - lub cev tsis tsim cov tshuaj hormone melatonin pw tsaug zog.

Thaum 9 teev sawv ntxov - Koj cov tshuaj hormones poj niam txiv neej yog nyob rau ntawm lawv lub ncov.

10 a.m - lub ncov ntawm koj lub hlwb kev ua si.

2.30 Nws - lub ncov rau koj lub cev muaj zog thiab kev sib koom tes.

3.30 Nws - lub sijhawm koj muaj lub sijhawm zoo tshaj plaws.

5.00 p.m - lub sijhawm uas koj lub plawv thiab cov hlab ntsha ua haujlwm zoo tshaj plaws.

7pm ib - lub sij hawm muaj ntshav siab thiab nce lub cev kub.

9pm ib - lub sijhawm pib ntawm kev tsim cov tshuaj melatonin. Lub cev npaj lub cev rau kev pw tsaug zog.

10 pm ib … - Koj feem ntau xav siv chav dej. Lub cev tseem npaj pw tsaug zog.

2 am … - Lub sijhawm pw tsaug zog tshaj plaws.

4 a.m … - Lub sijhawm koj muaj lub cev kub qis tshaj plaws. Kev tsaug zog nyob rau lub sijhawm no yog qhov teeb meem tshwj xeeb.

Obviously, tag nrho cov sij hawm no tuaj yeem txawv me ntsis rau cov neeg sib txawv. Tab sis lawv qhia cov duab loj.

Yuav rov pib dua li xoom li cas?

Circadian rhythms hloov nyob ntawm seb koj coj li cas thiab koj ua dab tsi thaum nruab hnub.

Kuv tuaj yeem rov pib dua " moos" no thiab pib dua li cas?

Txoj kev yooj yim tshaj plaws thiab ua pov thawj tshaj plaws: ntsia lub teeb ci rau 30 feeb. Cov. koj tuaj yeem siv sijhawm ib nrab teev sab nraum hnub ci yam tsis muaj looj tsom iav dub. Zoo dua, sawv thaum kaj ntug thiab siv thaum sawv ntxov ntawm koj lub sam thiaj.

Yuav ua li cas kom tsaug zog zoo. Ntau qhov kev pom zoo

Tsis txhob muaj caffeine

Yog tias koj muaj teeb meem pw tsaug zog, tshem tawm caffeine los ntawm koj cov zaub mov, Yog tias koj tsis tuaj yeem tsis lees koj tus kheej ib khob kas fes thaum sawv ntxov, ces tsis txhob haus tsawg kawg thaum tav su.

Tsis txhob haus luam yeeb lossis zom luam yeeb

Kev haus luam yeeb ua rau muaj teeb meem pw tsaug zog. Yuav tawm li cas? Allen Carr tau hais tias tau sau phau ntawv zoo tshaj plaws ntawm cov ncauj lus. Nws yog hu ua Txoj Kev Yooj Yim Kom Txhob Haus Luam Yeeb.

Lub chav pw yog chav pw thiab pw tsaug zog nkaus xwb

Koj puas siv sijhawm ntau hauv koj chav pw? Saib TV hauv nws? Nov yog koj qhov yuam kev loj. Tshem tawm txhua yam uas cuam tshuam koj ntawm chav pw: TV, laptop, ntsiav tshuaj, smartphone. Thiab ib qho ntxiv: curtains yuav tsum tuab. Yog li ntawd ntom heev tias thaum hmo ntuj chav tsev no tsaus nti.

Kev tawm dag zog

Yog tias koj tsaug zog tsis txaus, sim ua ib qho kev tawm dag zog tom qab koj mus txog tsev los ntawm kev ua haujlwm. Qhov no yuav pab koj lub cev thiab lub hlwb kaw sai dua.

Kev tawm dag zog yuav tsum tau ua tsawg kawg ob mus rau peb teev ua ntej yuav mus pw. Txwv tsis pub, koj tsuas yog ua phem rau koj tus kheej xwb.

Kub

Cov neeg feem coob tau pw tsaug zog zoo tshaj plaws hauv chav txias. Qhov zoo tshaj plaws kub yog 18-21 ° C.

Suab

Zoo meej silence yog qhov zoo tshaj plaws. Tab sis yog tias koj tsis tuaj yeem poob lub suab ntawm txoj kev hauv txhua txoj kev, siv suab nrov dawb. Koj tuaj yeem qhib lub kiv cua tsis tu ncua lossis nruab ib daim ntawv thov tshwj xeeb ntawm koj lub smartphone. Lwm qhov kev xaiv zoo yog earplugs.

Cawv

Qhov no yog txoj kab nqes. Yog lawm, rau ntau tus neeg, haus dej ua ntej pw tuaj yeem pab lawv dhau sai. Txawm li cas los xij, cawv txo cov kev pw tsaug zog zoo thiab qeeb REM pw tsaug zog. Yog li ntawd, koj lub hlwb so, tab sis koj lub cev tsis ua. Qhov no yog vim li cas koj feem ntau sawv los tag kev nyuaj siab thaum sawv ntxov.

Ua tib zoo pw tsaug zog

Lub cev nyiam rituals. Lub circadian atherosclerosis yog lub hauv paus ntawm peb lub neej txhua hnub. Mus pw thiab sawv tib lub sijhawm ntawm hnub ua haujlwm thiab hnub so.

Txhim kho lub sijhawm pw tsaug zog

Tsis txhob pom lub teeb ntawm lub khoos phis tawj, TVs, thiab cov khoom siv mobile ua ntej pw. Lub teeb xiav lawv emit inhibits lub cev tsim melatonin. Yog li ntawd, koj pw tsis tau, thiab koj lub hlwb tsav cov kev xav tsis zoo txhua zaus koj pw.

Raws li txoj kev, es tsis txhob ntawm melatonin, lub cev tsim cov tshuaj hormones cortisol - thiab nws yog tus yeeb ncuab tseem ceeb ntawm koj pw tsaug zog. Yog li ua ntej pw, pib, piv txwv li, tsuas yog nyeem phau ntawv. Nov yog txoj hauv kev zoo tshaj plaws los npaj koj tus kheej rau hmo ntuj.

Lwm qhov kev xaiv yog rub tawm F.lux app, uas dims lub saib thaum yav tsaus ntuj thiab tshem tawm cov xim xiav ntawm nws cov spectrum ntau li ntau tau.

Koj yuav tsum muaj cov txheej txheem so kom txaus

Cov kws tshawb fawb ntseeg tias tsawg kawg 50% ntawm cov mob insomnia yog tshwm sim los ntawm kev ntxhov siab. Nrhiav ib txoj hauv kev los daws nws txhua hnub.

Cov txheej txheem xws li kev nyeem ntawv xov xwm, ua pa tob tob, kev xav, kev tawm dag zog, thiab sau ntawv tau raug pov thawj ua haujlwm (koj yuav tsum sau txog qhov koj ua tsaug rau txhua hnub).

Yuav ua li cas kom tau txais ntau zog thaum sawv ntxov

Haus ib khob dej loj thaum sawv ntxov. Koj lub cev tsis muaj dej li rau rau mus rau yim teev. Qhov no yog vim li cas koj thiaj li qaug zog thaum sawv ntxov. Nws yuav luag ib txwm muaj teeb meem ntawm lub cev qhuav dej. Thawj qhov uas kuv ua thaum kuv sawv los yog haus ib khob dej loj.

Pib koj hnub nrog hnub ci

Hnub ci yog lub kas fes tshiab. Yog tias koj sawv ntawm lub sam thiaj lossis ntawm qhov rais (ntawm sab hnub tuaj) thaum sawv ntxov thiab siv sijhawm ob peb feeb nyob ntawd, nws yuav tsa koj sawv. Thiab nws yuav teem lub hlwb nyob rau hauv txoj cai mus ob peb vas rau tag nrho cov hnub.

Kas fes yog ib txoj hauv kev kom sawv ntawm hnub huab cua thiab lub caij ntuj no, thaum koj yuav tsum tau sawv ua ntej lub hnub tuaj. Lub sijhawm so nws yog qhov zoo dua tsis txhob haus nws.

Feem ntau, peb txhua tus hais txog dab tsi?

Kev pw tsaug zog, thiab ntau dua yog tias nws mob ntev, yog tus tub sab heev uas tshem koj lub peev xwm ua haujlwm, kev txawj ntse, kev noj qab haus huv ntawm lub cev thiab lub siab zoo.

Peb kab lis kev cai underestimates qhov tseem ceeb ntawm kev pw tsaug zog zoo. Yog li sim pw ntau dua. Suab yooj yim, txoj cai? Yuav ua li cas muab nws sim?