Txhawm rau sawv rov qab los, kom nquag thiab nquag ib hnub, koj yuav tsum pw kom txaus. Qhov zoo ntawm kev pw tsaug zog ncaj qha nyob ntawm lub sijhawm uas ib tug neeg tau pw ntawm caj npab ntawm Morpheus.
Kev npau taws yog qhov tsis txaus ntseeg, thiab nws zoo nkaus li tias lub sijhawm tsis muaj menyuam yaus, thiab cov npau suav xav tau tseem tsis tuaj. Koj yuav tsum tsis txhob maj nrawm rau cov khoom siv ua ntej-tshuaj rau cov tshuaj tsaug zog, raws li muaj cov khoom noj, kev siv uas nyob rau yav tsaus ntuj yuav pab kom tsaug zog sai.
Tsis muaj ntau cov khoom lag luam ntuj muaj melatonin (tsaug zog lawm), ib qho yog cov txiv ntoo tshiab.
Txiv tsawb pab kom nws tsaug zog sai sai, vim tias lawv muaj cov poov tshuaj thiab magnesium, thiab cov no yog cov ua kom zoo. Ib lub txiv tsawb yuav tsum noj 1, 5-2 teev ua ntej yuav mus pw.
Lub khob mis nyuj uas sov ua ntej pw yuav pab koj tsaug zog sai dua qub. Qhov no yog vim muaj cov amino acid tryptophan nyob rau hauv cov dej haus, uas nyob rau hauv lem tau hloov mus rau hauv serotonin (hormone ntawm kev zoo siab). Nws yog nws leej twg ua rau kom so thiab ib qho kev xav ntawm kev nplij siab. Ib me nyuam diav ntawm zib ntab, yaj hauv cov mis nyuj, yuav tsuas yog txhim kho cov txiaj ntsig zoo.
Luav lossis nqaij qaib cov txwv nqaij kuj tseem muaj cov tryptophan ntau ntau, tab sis nws tsis hnyav dua lub plab.
Oatmeal muaj cov tshuaj lom neeg pw tsaug zog melatonin Lub tais ntawm oatmeal nrog ib diav ntawm zib ntab rau noj hmo yog kev lees tias yuav ntog pw tsaug zog zoo thiab pw tsaug zog zoo.
Chamomile tshuaj yej thiab tshuaj yej nrog valerian yog cov tshuaj ua kom ntuj tsaug zog uas tsis tsuas yog pab koj tsaug zog sai sai, tab sis kuj tseem nce cov pw tsaug zog theem uas tsim nyog rau kev so zoo.
