Tsis ntev los no, Zhang Chaoyang, tus tsim ntawm Sohu, rov hais dua txog nws "plaub-teev txoj kev pw tsaug zog" hauv txoj haujlwm nyob, uas ua rau muaj kev sib cav sib ceg. Yav dhau los, nws tau tshaj tawm rau pej xeem tias tib neeg pw tsaug zog tsawg dua, hais tias nws yog qhov zoo tshaj kom pw 6 teev, thiab 4 teev zoo tag nrho. Hauv qhov no, cov kws tshaj lij tau hais tias qhov no tsis yog txoj kev pw tsaug zog, thiab yuav ua rau muaj kev puas tsuaj rau kev noj qab haus huv.
Zhang Chaoyang tham dua txog "plaub teev txoj kev pw tsaug zog"
Raws li xov xwm tshaj tawm, hnub tim 9, Zhang Chaoyang tau hais txog nws txoj kev pw tsaug zog hauv kev tshaj tawm hauv xov tooj cua: "Yog tias koj xav pw tsaug zog thiab nrawm, koj yuav tsum xub txo lub sijhawm pw tsaug zog, koj yuav tsum pw 4 teev es tsis txhob 7 teev. . Tom qab tsim txoj cai, koj tuaj yeem maj mam tsaug zog sai."
Nws kuj tau hais tias: "Qhov ntev ntawm txhua qhov kev pw tsaug zog yuav tsum tsis pub tshaj peb teev, tsuas yog ob thiab ib nrab teev xwb. Vim tias kuv tsaug zog tsawg, nws tsis tuaj yeem ua rau kuv tsaug zog. Kuv pw hauv vib nas this." Nws ntseeg tias 11 teev tsaus ntuj, 12 teev sawv ntxov txog 3 teev tsaus ntuj yog lub sijhawm pw tsaug zog zoo tshaj plaws. Kev pw tsaug zog los ntawm 12 teev sawv ntxov txog 3 teev tsaus ntuj yog lub sijhawm pw tom qab.
Zhang Chaoyang tseem muaj nws txoj hauv kev los tsa nws tus kheej tom qab pw tsaug zog. Nws tau qhia nyob rau hauv qhov kev pab cuam hais tias nws yuav tsum tso lub tswb moos lossis lub xov tooj ntawm tes ringer txog 8 meters deb ntawm nws tus kheej, thiab ua rau nws tus kheej "sawv kiag li" los ntawm cov txheej txheem ntawm kev sawv thiab tig tawm, thiab tom qab ntawd pw dua ob teev tom qab. Nws piv cov txheej txheem no rau kev dhia dej. Qhov siab ntawm txhua qhov dhia dej yog sib npaug rau qee qhov kev qaug zog. "Nws tso cai rau koj dhia los ntawm qhov siab ntawd thiab dhia tob dua."
Xyoo 2020, Zhang Chaoyang kuj tau thov hauv kev xam phaj tias nws tsuas yog pw plaub teev hauv ib hnub, thiab txhua ob teev yuav raug cais los ntawm ib teev thaum nws tsaug zog tag nrho. Nws ntseeg tias yog vim li cas peb feem ntau pw tsis tsaug zog yog tias tom qab peb pw tsaug zog tau peb teev, tom ntej 3-4 teev raug siv rau kev npau suav phem, thiab thaum peb sawv, peb yuav tsis xis nyob tshwj xeeb. Nws tau hais tias tib neeg yuav tsum tau pw tsawg dua. Nws yog qhov zoo tshaj kom pw tsaug zog 6 teev. Yog tias koj tuaj yeem pw tau 4 teev, nws zoo meej.
Cov kws tshaj lij: Cov neeg laus feem ntau pw tsaug zog tau 7-8 teev
"Los ntawm qhov kev xav ntawm kev noj qab haus huv, qhov no tsis yog kev tshawb fawb." Rau Zhang Chaoyang's "plaub-teev txoj kev pw tsaug zog", Fan Tengteng, tus thawj coj ntawm Lub Tsev Haujlwm Saib Xyuas Kev Noj Qab Haus Huv ntawm Lub Tsev Kho Mob thib rau ntawm Peking University, hais rau Chinanews. com.
Van Tengteng tau hais tias cov neeg laus feem ntau xav tau 7 mus rau 8 teev pw tsaug zog nruab nrab. "Nws yog qhov tseeb tias cov neeg tsawg tsawg ntawm cov pab pawg nrog lub sijhawm pw tsaug zog luv luv (tsuas yog pw tsaug zog tsuas yog 4 teev), tab sis qhov no yog qhov tseeb. Tej zaum yuav tsis muaj ib tus neeg tshwj xeeb" ntawm 1000 tus neeg."
Raws li Zhang Chaoyang txoj kev hu xov tooj, Fan Tengteng tau hais tias nws yog hom kev pw tsaug zog ntawm tus kheej. "Qhov no tsis yog peb txoj kev pw tsaug zog nyob rau hauv lub cev atherosclerosis. Peb lub cev lub cev noj qab haus huv lub moos yuav tsum yog lub sijhawm ua haujlwm tsis tu ncua thiab so, mus pw thiab sawv ntawm lub sijhawm teem tseg. Nyob rau hauv txoj kev no, peb lub moos lom neeg kuj tseem muaj lub suab qis, uas. muaj txiaj ntsig rau peb lub cev thiab kev noj qab haus huv. "
Ntxuam Tengteng kuj tsis pom zoo nrog Zhang Chaoyang txoj kev xyaum pw tsaug zog ob teev tom qab sawv. Nws hais tias hauv cov tshuaj, kev pw tsaug zog feem ntau yog muab faib ua non-REM pw tsaug zog thiab REM pw tsaug zog, thiab ob lub voj voog hloov pauv txhua hmo. "Qhov no yog lub embodiment ntawm kev lom zem atherosclerosis ntawm xwm thiab yuav tsum tsis txhob tawg artificially."
Van Tengteng tau hais tias tsis yog REM pw tsaug zog tuaj yeem muab faib ua N1, N2 thiab N3 theem. Ntawm lawv, N3 yog pw tsaug zog qeeb, uas feem ntau suav tias yog pw tsaug zog. "Kev faib ua feem ntawm kev pw tsaug zog yuav tsum yog nruab nrab, tsis yog qhov zoo dua."
Nws kuj tau hais tias feem ntau npau suav hmo ntuj tshwm sim thaum REM pw tsaug zog. Yog tias koj tsaug zog nyob rau lub sijhawm no, koj feem ntau xav tias koj npau suav. Kev pw tsaug zog lub qhov muag nrawm yuav pab peb ua kom tiav lub cim xeeb sib sau ua ke ntawm kev paub tau kawm thaum nruab hnub, uas yog qhov tseem ceeb heev rau kev paub txog kev ua haujlwm ntawm lub hlwb.
Tsis tsaug zog los yog ntau yam kab mob ntawm lub cev thiab lub hlwb
"Thaum pw tsaug zog tsis txaus, ntau yam kab mob ntawm lub cev thiab cov kab mob puas siab puas ntsws yuav tuaj rau peb." Fan Tengteng tau qhia tias yav dhau los cov ntaub ntawv pov thawj kev kho mob tau pom tias pw tsis txaus yuav ua rau muaj qhov tshwm sim ntawm cov kab mob plawv thiab cerebrovascular, nrog rau cov kab mob Alzheimer's feem ntau. Ib txoj kev tshawb fawb los ntawm Lub Tsev Kho Mob Sixth ntawm Peking University pom tias pw tsaug zog tsawg dua 6 teev yuav ua rau lub hlwb tsis zoo.
Van Tengteng tau koom nrog kev kho mob ua ntej ntawm cov tshuaj tsaug zog rau lub sijhawm ntev, thiab pom tias feem ntau ntawm cov tub ntxhais hluas thiab cov tub ntxhais hluas raug kev txom nyem los ntawm insomnia tau nce xyoo tas los no.
Nws hais tias cov neeg uas muaj insomnia yuav tsum tsis txhob mloog ntau dhau rau kev pw tsaug zog, uas yuav ua rau muaj kev ntxhov siab rau lub cev. Nws tau hais tias tib neeg yuav tsum tsim kom muaj kev ua haujlwm tsis tu ncua thiab so tus cwj pwm, mus pw hauv lub sijhawm teem sijhawm, sawv ntawm lub sijhawm teem tseg, thiab tsis txhob hloov lawv txoj haujlwm thiab sijhawm so txawm tias hnub so.
Tsis tas li ntawd, nws tau hais tias kev tawm dag zog aerobic xws li jogging, taug kev ceev thiab yoga thaum nruab hnub kuj tseem yuav pab koj tsaug zog thaum hmo ntuj, tab sis koj yuav tsum sim tsis txhob tawm dag zog 2 teev ua ntej yuav mus pw. Nyob rau lub sijhawm no, kev tawm dag zog siab yuav ua rau lub hlwb cortex, tab sis nws nyuaj rau pw tsaug zog. Nyob rau tib lub sijhawm, nyob deb ntawm cov khoom siv hluav taws xob ib nrab teev ua ntej yuav mus pw. Vim hais tias lub teeb xiav tawm los ntawm lub xov tooj ntawm tes yuav inhibit qhov tso tawm ntawm melatonin hauv lub hlwb, uas yog ib qho tseem ceeb rau kev tswj kev pw tsaug zog.
