Cov txheej txheem:
- Puas melatonin ua rau koj sawv hauv nruab nrab hmo ntuj?
- Ntev npaum li cas melatonin yuav ua rau koj tsaug zog?
- Nws siv sijhawm ntev npaum li cas rau melatonin txhawm rau ncaws?
- Yuav 10 mg ntawm melatonin pab kuv pw?
Video: Puas yuav melatonin ua rau kuv tsaug zog?
2024 Tus sau: Fiona Howard | [email protected]. Kawg hloov kho: 2024-01-10 06:38
Nws tsis ua rau koj tsaug zog, tab sis raws li cov qib melatonin nce thaum yav tsaus ntuj nws ua rau koj mus rau hauv lub xeev ntawm ntsiag to wakefulness uas pab txhawb kev pw tsaug zog, "piav qhia Johns Hopkins tsaug zog Luis F. Buenaver, Ph. D., C. B. S. M. "Feem ntau cov tib neeg lub cev tsim melatonin txaus rau pw tsaug zog ntawm lawv tus kheej.
Puas melatonin ua rau koj sawv hauv nruab nrab hmo ntuj?
Melatonin yog ib yam tshuaj uas koj lub hlwb ua rau tswj koj lub voj voog pw tsaug zog. Cov txheej txheem yog khi rau lub teeb nyob ib puag ncig koj. Koj cov qib melatonin feem ntau pib nce tom qab lub hnub poob thiab nyob siab thaum hmo ntuj. Nws poob hauv thaum sawv ntxov, uas pab koj sawv.
Ntev npaum li cas melatonin yuav ua rau koj tsaug zog?
Ntawm qhov nruab nrab, melatonin yuav siv sijhawm li 30-60 feeb. OTC melatonin tuaj yeem nyob hauv lub cev rau 4–10 teev, nyob ntawm qhov koob tshuaj thiab kev tsim. Cov neeg yuav tsum tsis txhob noj melatonin thaum lossis tom qab lawv lub sijhawm pw. Ua li ntawd tuaj yeem hloov pauv lawv lub voj voog pw tsaug zog thiab ua rau kev tsaug zog nruab hnub.
Nws siv sijhawm ntev npaum li cas rau melatonin txhawm rau ncaws?
Melatonin tshuaj feem ntau pib ncaws hauv nruab nrab ntawm 20 feeb thiab ob teev tom qab noj, uas yog vim li cas Buenaver pom zoo noj ib mus rau peb milligrams ob teev ua ntej yuav mus pw.
Yuav 10 mg ntawm melatonin pab kuv pw?
Cov koob tshuaj melatonin pom zoo yog los ntawm 0.5 mg mus txog 3 mg, uas tsim nyog los txhawb kev pw tsaug zog lossis kho jet lag. Thaum siv melatonin ntau dua, nws nyiam ua kom tsaug zog nruab hnub.
Pom zoo:
Kuv puas ua rau kuv txoj kev loj hlob tsis tsaug zog?
Ib hmo pw tsis tsaug zog yuav tsis loj hlob. Tab sis nyob rau lub sij hawm ntev, ib tug neeg txoj kev loj hlob tuaj yeem cuam tshuam los ntawm kev tsis tau txais tag nrho ntawm kev pw tsaug zog. Qhov ntawd yog vim kev loj hlob hormone ib txwm tso tawm thaum pw tsaug zog .
Thaum koj ib nrab tsaug zog thiab ib nrab tsaug zog?
Threshold nco ntsoov (feem ntau hu ua "ib nrab pw tsaug zog" lossis "ib nrab-tsim", lossis "lub siab lub cev pw tsaug zog") piav qhia tib lub siab lub ntsws ntawm ib tug neeg uas txav mus rau pw lossis tsaug zog tab sis tseem tsis tau ua tiav qhov kev hloov pauv .
Yerba tus phooj ywg puas yuav ua rau kuv tsaug zog?
tuaj yeem txhawb zog thiab txhim kho kev xav. Ntawm 85 mg ntawm caffeine ib khob, yerba mate muaj caffeine tsawg dua kas fes tab sis ntau tshaj ib khob tshuaj yej (4). Yog li ntawd, ib yam li lwm yam khoom noj uas muaj caffeinated los yog dej haus, nws tuaj yeem ua rau koj lub zog nce ntxiv thiab ua rau koj nkees nkees.
Puas cov menyuam mos liab tsaug zog tsaug zog?
Tus me nyuam pw tsaug zog ntau zaus yuav tau 'ntev' pw ib ntusTus me nyuam tsaug zog tuaj yeem tsoo thaum hmo ntuj, feem ntau pw tsaug zog ntev yam tsis xav tau kev pub noj vim Lub cev qaug zog uas tshwm sim los ntawm kev pw tsaug zog tsis txaus thaum nruab hnub .
Kuv puas tseem yuav rub kuv tus menyuam kom tsaug zog?
Koj tuaj yeem pob lossis tu koj tus menyuam kom txog thaum nws tsaug zog Lub ntsiab lus yog muab nws tso rau hauv nws lub txaj thaum nws tseem tsaug zog, kom qhov kawg uas nws pom yog nws lub txaj - tsis yog koj. Tom qab ntawd thaum nws sawv hauv nruab nrab ntawm qhov tsaus ntuj, nws yuav raug coj mus rau qhov kev paub zoo no tias nws yuav zaum rov qab tsaug zog .
