Ib txwm, qib cortisol nce thaum sawv ntxov ntxov thiab siab tshaj li 7 teev sawv ntxov Lawv poob qis heev thaum yav tsaus ntuj thiab thaum ntxov ntawm kev pw tsaug zog. Tab sis yog tias koj tsaug zog thaum nruab hnub thiab sawv thaum hmo ntuj, tus qauv no yuav thim rov qab.
Vim li cas cortisol qib siab tshaj thaum sawv ntxov?
Lub hypothalamic-pituitary-adrenal (HPA) axis yog ib qho ntawm cov khoom tseem ceeb ntawm kev hloov pauv kev ntxhov siab hauv tib neeg [1]. tawg ntawm cortisol excretion oscillate diurnally thiab lub amplitude ntawm cov bursts ncethaum sawv ntxov. Cov xwm txheej ib puag ncig thiab kev ntxhov siab ntawm lub hlwb tuaj yeem cuam tshuam qhov sib npaug ntawm lub voj voog no [2].
Kuv tuaj yeem txo kuv cov qib cortisol thaum sawv ntxov li cas?
Nov yog qee cov lus pom zoo:
- Tau kom tsaug zog. Ua ntej koj pw tsaug zog yuav yog ib txoj hauv kev zoo los txo cov qib cortisol. …
- Kev tawm dag zog, tab sis tsis ntau dhau. …
- Kawm paub txog kev xav ntxhov siab. …
- ua pa. …
- Nyob zoo thiab luag. …
- Txoj kev sib raug zoo. …
- Tsev tsiaj. …
- Ua koj tus kheej zoo tshaj plaws.
Ntev npaum li cas tom qab waking cortisol peak?
Cortisol ntau lawm poob mus rau nws qhov qis tshaj plaws nyob rau ib tag hmo. Nws nce siab kwv yees li ib teev tom qab koj sawv. Rau ntau tus neeg, lub ncov yog nyob ib ncig ntawm 9 teev sawv ntxov Ntxiv rau lub voj voog circadian, nyob ib ncig ntawm 15 txog 18 me me pulses ntawm cortisol yog.tso tawm txhua hnub thiab hmo ntuj.
Puas cortisol tsa koj sawv ntxov?
Yuav ua li no, cortisol ua lub luag haujlwm tseem ceeb hauv kev pw tsaug zog-tsim: txhawb kev tsaug zog thaum sawv ntxov, txuas ntxiv txhawb kev ceeb toom txhua hnub, thaum maj mam poob qis kom cia cov Lub cev lub cev pw tsaug zog sab hauv thiab lwm yam tshuaj hormones-xws li adenosine thiab melatonin-kom nce thiab pab ua kom tsaug zog.
