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Thursday, January 31, 2019

Humong: Koj cov menyuam puas tau pw txaus?

Sim cov 5 lub tswv yim rau ntau lub sijhawm pw -
Feem ntau cov menyuam yaus kawm ntawv tau hnav rov qab mus txog hoob kawm. Peb txhua tus paub tias pw tsaug zog yog ib qho tseem ceeb rau kev noj qab haus huv, tiam sis nws tuaj yeem ua kom yooj yim kom muaj cov qauv pw tsaug zog zoo ib yam. Cov caij so, kev hloov pauv, cov sij hawm ntev ntawm cov hnub ci, thiab cov neeg siv sijhawm ua haujlwm nrog kev sib tham yuav ua rau kev hloov rov mus rau lawv lub tsev kawm ntawv cov sij hawm tshwj xeeb tshaj li qhov nyuaj. - Tau ntau xyoo dhau los, peb tau pom tias ntau tus menyuam tsis tau tag nrho cov kev pw tsaug zog uas lawv xav tau lawv zoo tshaj plaws thiab ua tau zoo hauv tsev kawm ntawv. Cov tub ntxhais kawm theem qis yuav tsum tau txais 10 mus rau 11 teev ib hmos, thaum nruab nrab-thiab qib high school yuav tsum tsom rau cuaj. Cov sijhawm ua haujlwm ntev, kev ua si sab nraud, thiab lub sijhawm pib ntxov thaum sawv ntxov yog cov teeb meem uas txhua tsev neeg ntsib hauv kev ua kom tau raws li cov hom phiaj pw tsaug zog.

Yog li, peb yuav pab tau peb cov me nyuam li cas kom tau qhov zoo tshaj plaws thiab ntau txoj kev pw tsaug zog?

1. Tua tag nrho cov cuab yeej 30 mus rau 60 feeb ua ntej pw.
Qhov no yog qhov nyuaj, tshwj xeeb tshaj yog rau cov hluas, tab sis tseem ceeb heev! Lub xiav lub teeb uas emanates ntawm smartphones thiab laptops ua ntau yam kom muaj melatonin ntau lawm, uas yuav ua rau nws nyuaj rau tsaug zog. Yog tias lub tshuab hluav taws xob dawb tsis yooj yim ua kom tiav, tua rau kev cia xov tooj ntawm tes tawm hauv chav pw. Qee cov tsev neeg muaj kev vam meej nrog "tsev neeg them nqi nres tsheb" nyob rau hauv qhov chaw nkag los lossis hauv chaw ua haujlwm, thiab ua kom muaj vaj tse txoj cai uas txhua tus (nrog rau cov laus) tawm lawv cov xov tooj thaum tsaus ntuj. Kuv xav kom nyias muaj nyias lub tswb ntim rau cov chav pw kom tsis txhob siv xov tooj rau sawv ntxov wakeups.

2. Khaws tib lub sijhawm teem rau hnub so hauv cov hnub so hauv cov hnub ua haujlwm.
Nws yog txoj kev ntxias kom cov me nyuam tuaj lig rau cov hnub so thiab pw tsaug zog, tab sis qhov no yuav ua rau lub cev qhov kev pw tsaug zog / lub caij so thiab ua rau nws tsaug zog thaum ntxov hauv lub asthiv. Ua kom muaj kev sib txig sib luag rau hnub Friday thiab Hnub Tsav (Night) yuav pab kom cov menyuam tau pw ntau dua. Ntxiv rau, cov kev tshawb fawb tau pom tias cov menyuam yaus (nrog rau cov tub ntxhais hluas) uas muaj ib lub sijhawm pw los ntawm lawv niam lawv txiv tau pw ntau dua li cov phooj ywg uas tsis muaj niam txiv tuaj pw.

3. Pab koj tus me nyuam nrhiav kev ua cua los yog kev ua si uas lawv nyiam.
Cov sijhawm ua cua sov yuav pab kom txhua tus neeg muaj hnub nyoog so kom txaus thaum mus pw thiab ua kom lawv lub cev nyob rau hauv tias nws yog lub sijhawm npaj rau kev pw tsaug zog. Rau cov me nyuam yaus no qhov no yuav yog da dej sov thiab ib phau ntawv thaum hla nrog niam txiv; rau cov menyuam loj thiab cov laus nws yuav yog ib qho kev siv tshuaj ntsuab ntawm tshuaj yej, ua pa, ua yeeb yam, lossis nyeem ntawv.

4. Ua homework yog qhov tseem ceeb.
  Ntau tus menyuam tuaj lig dhau los sim ua kom tiav cov ntawv ua tom tsev rau hnub tom qab. Sim mob siab ua kom tiav cov ntawv ua tom tsev ua ntej lwm yam kev ua ub no hauv tsev kom tshuav hmo yuav siv nrog tsev neeg, tsis muaj kev ntxhov siab thiab tsis muaj kev ntxhov siab.

5. Ua si!
Kev ua si yog ib qho zoo rau kev yuav luag txhua qhov uas tsis zoo, thiab pw tsis tsaug zog yog tsis muaj qhov tshwj xeeb. Kev qoj ce niaj hnub pab txhim kho kev pw tsaug zog thiab ntev, yog li ua kom paub tseeb tias koj tus menyuam nyob sab nraud rau qhov yuav tsum tuaj yeem pab lawv ntaus lawv cov hom phiaj pw tsaug zog. Sim cov tswv yim tsib hnub no thiab koj cov me nyuam yuav tsum muaj sij hawm yooj yim nkag mus rau hauv lub viav vab ntau yam nrog tsev kawm ntawv.

Raws li ib txwm, muaj kev lom zem, thiab nyob nyab xeeb!


- noog.

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