Ib txoj kev tshawb fawb NASA, 40-feeb pw tsaug zogqhia tau tias nws tuaj yeem txhim kho kev ua haujlwm nruab hnub los ntawm 34% thiab kev ceeb toom los ntawm 100%.
Tej zaum koj yuav xav tias yuav tsum tau pw ib ntus thaum tav su. Ob peb txoj kev tshawb fawb pw tsaug zogNws qhia tau tias nws tuaj yeem txhim kho kev ceeb toom thiab kev paub txog kev ua haujlwm thiab ua rau tus neeg muaj txiaj ntsig ntau dua li ua ntej.
Txawm li cas los xij, yav tav su khoom qab zibTxhawm rau pab koj zoo siab thiab zoo siab, koj yuav tsum ua tib zoo mloog cov lus qhia hauv qab no.
pw tsaug zog yog dab tsi?
pw tsaug zogyog ib tug luv luv pw tsaug zog ua kom rov qab lub hlwb alertness. Tshwj xeeb, nws yog ib txoj hauv kev zoo los kho insomnia. Tsuas yog 15 mus rau 20 feeb pw tom qab noj su yuav ua tau zoo hauv kev txhim kho lub cev muaj zog.
30 mus rau 60 feeb pw tsaug zogtuaj yeem txhim kho kev txiav txim siab, nce kev nco thiab muaj tswv yim. Cov ntawv ceeb toom luam tawm los ntawm American Psychological Association, khoom qab zibNws hais tias nws tuaj yeem txhim kho lub sijhawm cov tshuaj tiv thaiv thiab cov laj thawj zoo txawm tias cov neeg so zoo.
Yuav tsum pw tsaug zog ntev npaum li cas?
National Sleep Foundation 20 feeb kom sawv rov los pw tsaug zog qhia. Lub sijhawm pw zoo tshaj plaws yuav txawv ntawm ib tus neeg mus rau ib tus neeg, tab sis feem ntau cov kws tshaj lij pom tau tias thaum ib lub hom phiaj yog kom sawv rov los, pw lub sijhawmKuv pom zoo tias luv luv yog qhov zoo dua.
Siab dua khoom qab zibTej zaum kuj muaj qee qhov txiaj ntsig. Piv txwv li, 20Ib qho kev tshawb fawb ua tiav hauv 19 tshwm sim hauv 25, 35 lossis 45 feeb. pw tsaug zognyob rau hauv lub cev active cov txiv neej stres ve qaug zog ua qauv qhia kom txo tau cov tsos mob. Nws kuj tau txhim kho lawv txoj kev mloog thiab kev ua haujlwm ntawm lub cev.
Lub sijhawm zoo tshaj plaws los pw tsaug zog
Rau pw tsaug zog Lub sijhawm zoo tshaj yog nyob ntawm tus kheej yam xws li koj lub sijhawm pw tsaug zog thiab hnub nyoog. Rau cov neeg feem coob, nws yog qhov zoo tshaj kom pw tsaug zog thaum yav tav su. qab 3pm pw tsaug zogtej zaum yuav cuam tshuam rau kev pw tsaug zog hmo ntuj.
Cov menyuam yaus thiab cov neeg laus muaj qhov xav tau kev pw tsaug zog sib txawv thiab cov no txuas ntxiv hloov mus thoob plaws hauv peb lub neej. Kev sib cav sib cegKev nkag siab tias nws yuav siv sijhawm ntev npaum li cas yuav nyob ntawm seb yuav tsum tau pw tsaug zog npaum li cas ib hmos thiab pw tsaug zog npaum li cas koj tau txais.
hauv cov menyuam yaus pw lub sijhawm Nws cov lus pom zoo sib txawv raws hnub nyoog, raws li hauv qab no:
0 mus rau 6 lub hlis: Ob lossis peb hnub pw tsaug zog, txhua lub sijhawm los ntawm 30 feeb mus rau 2 teev
6 mus rau 12 lub hlis: Ob zaug ib hnub twg los ntawm 20 feeb mus rau ob peb teev pw tsaug zog
1 txog 3 xyoos: Lub sijhawm pw tsaug zog ntev li 1 txog 3 teev
3 mus rau 5 xyoos: ib tav su pw ntev li 1 lossis 2 teev
5 txog 12 xyoos: Tsis tas yuav pw tsaug zog yog tias lawv tau txais kev pom zoo 10 lossis 11 teev pw tsaug zog ib hmo.
Tus neeg laus noj qab nyob zoo tsis xav pw tsaug zog tab sis yuav tsum tau pw 10 mus rau 20 feeb lossis 90 mus rau 120 feeb pw tsaug zog yog tias pw tsaug zog tsis txaus. pw tsaug zog tau txais txiaj ntsig. Ib teev tav su ntawm cov neeg laus pw tsaug zogMuaj qee qhov pov thawj tias nws yuav tau txais txiaj ntsig los ntawm
Candy Ua li cas?
Yuav ua li cas ua cov khoom qab zib yog loj pw tsaug zogtxiav txim qhov zoo ntawm Thaum pw tsaug zog cov hauv qab no yuav tsum tau sau tseg:
Nrhiav qhov chaw zoo
Koj tuaj yeem pw tsaug zog txhua qhov chaw. Koj tuaj yeem muab koj lub taub hau rau ntawm lub rooj. Los yog nqa koj lub rooj. Koj tseem tuaj yeem pw tsaug zog ntawm lub npav ntawm txoj kev mus tsev.
khaws nws luv
Qhov no yog qhov tseem ceeb - 15 mus rau 20 feeb yog txhua yam nws siv. Los yog ntau tshaj 30 feeb. Kev pw tsaug zog ntev tuaj yeem ua rau koj xav tias qaug zog.
noj su thaum tav su
Qhov no yog lub sijhawm zoo tshaj plaws rau kev pw tsaug zog thaum 13:00 thiab 15:00 vim tias koj lub zog poob qis thaum lub sijhawm no. pw tsaug zogSim ua kom tiav ua ntej 16:00 lossis koj yuav muaj teeb meem pw tsaug zog hmo ntuj.
Cov txiaj ntsig ntawm Napping yog dab tsi?
Ua kom ceev ceev
research, tswv yim txhob napNws qhia tau hais tias nws tuaj yeem txo qhov qaug zog thiab ua kom muaj kev ceeb toom hauv qhov chaw ua haujlwm. Yog tias koj muaj 24-teev kev thov ua haujlwm pw tsaug zogtuaj yeem pab tau tshwj xeeb.
nruab hnub hmo ntujNws tau pom tias yuav ntxiv dag zog lub cev muaj zog los ntawm kev txhim kho kev ua haujlwm ntawm qee qhov chaw hauv lub hlwb. Cov khoom qab zib no kuj ntxiv dag zog rau lub cim xeeb spatial uas pab txhawb kev kawm hauv tib neeg.
Kwv yees li 45 mus rau 60 feeb pw tsaug zogtau pom los txhim kho kev nco tsib npaug. Hauv ib txoj kev tshawb fawb, 41 tus neeg koom tau raug nug kom nco qab qee cov lus thiab cov lus khub.
Ib nrab ntawm cov neeg koom siv ib teev pw thaum lwm ib nrab saib tsuas yog ib daim vis dis aus. Thaum kuaj tom qab, cov neeg ua khoom qab zib ua tau tsib zaug zoo dua ntawm kev nco qab cov lus.
ua pw tsaug zogNws tau pom tias hippocampus tuaj yeem pab sib sau ua ke nco.
