Muaj ntau tus neeg uas muaj teeb meem pw tsaug zog. Tsuas yog 42 feem pua hais tias lawv pw tsaug zog zoo los yog zoo heev, raws li kev tshawb fawb hauv lub Kaum Hlis 2022, cov neeg sawv cev ntawm 2.084 Asmeskas cov neeg laus los ntawm Consumer Reports.
Yog li nws tsis yog qhov xav tsis thoob tias ntau tus neeg tig mus rau cov tshuaj ntxiv hauv qhov kev tshawb nrhiav kom pw tsaug zog zoo. Sim pw tsaug zog zoo dua yog ib qho ntawm peb qhov laj thawj saum toj kawg nkaus uas tib neeg hais tias lawv noj tshuaj ntxiv raws li tus neeg sawv cev hauv tebchaws Lub Caij Ntuj Sov 2022 Consumer Reports survey of 3.070 US cov neeg laus. Kwv yees li ntawm 1 ntawm 3 tus neeg Asmeskas hais tias lawv tau noj tshuaj pab kom lawv tsaug zog zoo dua.
Melatonin yog nyob deb ntawm qhov nrov tshaj plaws pw tsaug zog ntxiv hais hauv peb txoj kev tshawb fawb. Cannabidiol (CBD) thiab magnesium sib npaug tawm sab saum toj peb. Lwm cov vitamins thiab tshuaj ntxiv, suav nrog valerian, hlau, thiab vitamin D, kuj qee zaum touted li pab pw tsaug zog. Cov tshuaj no ua dab tsi tiag tiag rau kev pw tsaug zog zoo?
Melatonin
Koj lub cev ua haujlwm ntawm lub moos sab hauv hu ua circadian atherosclerosis. Melatonin, ib qho tshuaj hormones tshwm sim, pab qhia koj lub hlwb tias nws yog lub sijhawm pw. Qhov ntawd yog lub tswv yim tom qab siv melatonin ntxiv ua ntej pw. Muaj qee cov pov thawj tias kev noj melatonin tuaj yeem pab tib neeg tsaug zog li ntawm xya feeb sai dua qhov nruab nrab, thiab cov kev tshawb fawb qhia tias nws muaj txiaj ntsig zoo rau cov neeg uas muaj jet lag lossis pw tsaug zog tsis zoo hu ua qeeb pw tsaug zog theem syndrome. Txhawm rau kom tsis txhob cuam tshuam koj lub cev cov khoom tsim tawm, cov koob tshuaj siab yuav tsum tsis txhob siv sijhawm ntev.
CBD
Qee tus neeg siv cov tshuaj no, uas tsis yog kev puas siab puas ntsws derivative ntawm hemp lossis tshuaj maj, txhawm rau txo kev ntxhov siab thiab txhawb kev pw tsaug zog. Ib daim ntawv 2017 qhia tias CBD tej zaum yuav yog ib qho kev kho mob tsim nyog rau insomnia, tab sis cov kws tshawb fawb tau hais tias cov kev tshawb fawb no tseem nyob hauv nws cov me nyuam mos thiab xav tau kev tshawb fawb ntev ntxiv. Ntev npaum li koj xyaum pw tsaug zog zoo thiab tsis txhob noj lwm yam tshuaj tib lub sijhawm, CBD tuaj yeem muaj txiaj ntsig zoo thaum pw tsaug zog, raws li cov kws tshawb fawb. Ua ntej siv, nrog koj tus kws kho mob ua ntej.
magnesium
Cov ntxhia magnesium tuaj yeem pab txo kev ntxhov siab thiab so lub cev ua ntej pw. Cov tshuaj Magnesium tuaj yeem noj ua tshuaj lossis ua hmoov ntxiv rau cov dej haus.
Txawm li cas los xij, kev tshawb fawb hauv cheeb tsam no tsis tshua muaj. Txawm hais tias qee qhov kev tshawb fawb tau txuas magnesium rau kev pw tsaug zog zoo dua, nws tsis paub meej tias kev pab ntxiv puas pab nrog kev pw tsaug zog tsis zoo xws li insomnia thiab nyob tsis tswm ceg. (Nco ntsoov zam cov hom magnesium oxide lossis citrate rau kev siv pw tsaug zog, vim cov ntaub ntawv no feem ntau siv los ua laxative.)
Hlau
Cov hlau tsis muaj peev xwm txuas nrog rau cov ceg tsis xis nyob, ib qho mob uas tshwm sim los ntawm qhov tsis xis nyob hauv cov ceg thiab qhov kev xav tsis tau txav mus los, uas tuaj yeem cuam tshuam kev pw tsaug zog. Koj puas xav tias qhov no yog koj qhov teeb meem? Mus ntsib kws kho mob. Noj hlau tuaj yeem npog qhov teeb meem loj dua. Tsis tas li ntawd, rau cov tib neeg uas tsis muaj qhov tsis txaus, cov tshuaj ntxiv tuaj yeem ua rau cov hlau ntau dhau, uas tuaj yeem ua rau lub cev puas tsuaj.
Vitamin D
Lub cev loj hlob ntawm cov pov thawj qhia txog kev sib txuas ntawm cov vitamin D tsawg thiab teeb meem pw tsaug zog. Ib txoj kev tshawb fawb ntawm 89 tus neeg laus uas muaj kev pw tsaug zog tsis zoo, luam tawm xyoo 2018, pom tias thaum cov neeg uas muaj cov vitamin D nyob rau sab qis (tab sis tsis txaus) noj cov tshuaj tsis tu ncua rau yim lub lis piam, lawv tsaug zog sai dua thiab tsaug zog ntev dua. Kev pw tsaug zog zoo tau zoo dua piv rau cov pab pawg placebo. Txawm li cas los xij, tseem muaj kev tshawb fawb pom tias cov tshuaj vitamin D tsis cuam tshuam rau kev pw tsaug zog lossis tuaj yeem ua rau cov teeb meem hnyav dua. Yog li ntawd nws yog ib qho tsim nyog los tham nrog koj tus kws kho mob seb qhov no puas yuav daws tau rau koj.
Valerian
Cov cag no tau siv rau ntau pua xyoo los kho insomnia. Ntau qhov kev tshawb fawb qhia tias qhov tshuaj ntxiv no tuaj yeem pab tib neeg tsaug zog sai thiab sawv tsawg dua. Txawm li cas los xij, tsis muaj qhov tseeb txog valerian. Cov kev tshawb fawb sib xyaw thiab kev tshawb pom yog vim muaj ib feem ntawm qhov sib txawv ntawm qhov zoo thiab tsis ruaj khov ntawm cov khoom xyaw nquag hauv valerian.
Cov saum toj no yuav tsim nyog sim, tab sis kev pw tsaug zog zoo ib yam yog txhua yam tseem ceeb. So kom tsis muaj qhov screen. Sim txwv tsis pub haus cawv thiab zam caffeine tom qab noj su. Rau kev pw tsaug zog tsis zoo, tshuaj los yog ib hom kev kho mob hlwb hu ua kev paub txog kev coj tus cwj pwm rau kev pw tsaug zog kuj yuav ua tau zoo.
Source: washingtonpost.com (EN)
