Iwe unogona kuwana zvinhu zvishomanana zvakanyanya kuzorora pane kuzorora nekapu inopisa yeherbal tii sezvaunogara mukati mehusiku.
Kunyangwe kune akati wandei emiti yemiti inotengeswa nekuda kwekugona kwavo kukubatsira kurara uye kurara zvirinani, humbowo hwakasanganiswa, zvakanyanya nekuti zvinogona kunetsa kudzidza yemiti yetii yekudya uye kunaka kwekurara muhuwandu hwevanhu nekufamba kwenguva. . Zvakaoma chaizvo kuwana chidzidzo chakanaka, asi vaongorori vakaedza. Iwe uchanyanya kuona humbowo hwakavhengana; mune dzimwe nguva uchawana mhedzisiro uye mune zvimwe hauzo.
Ko tii inokanganisa sei kurara kwehusiku?
Izvozvo zvakati, kurara zvakanaka kunosanganisira zvinhu zvakawanda: zvimwe zvinhu zvinogona kukubatsira kurara zviri nani zvinosanganisira kuenda kunorara uye kumuka panguva imwe chete zuva rega rega, kudzivisa kudya kunorema usati warara, uye kugadzira nzvimbo inozorodza, somuenzaniso. , kuita kuti mumba muve nerima uye makanyarara kana kuita zvinhu zvinozorodza musati maenda kunorara.
Miti yemiti haizove mushonga wezvinetso zvako zvekurara, asi inogona kubatsira kune iyo nzira yekuzorora, ichikubatsira iwe kugadzira hwaro hwakakodzera hwekurara zvakanaka husiku. Saka iwe unogona kutaura kuti kune zvikamu zviviri kune izvi: tei uye tsika. Tsika yacho inogonawo kuita kuti munhu adzikame.
Zvichakadaro, zvimwe zvinongedzo mutii zvinogona kubatsira kukurudzira kurara. Edza aya akanakisa ekurara tii kana iwe uchida hope dzinotapira manheru ano.
Infusions kurara
Kune marudzi akawanda etii yekurara kana kukurudzira kurara. Kuvabatanidza mumuitiro wenguva dzose wehusiku kunogona kunatsiridza kuzorora kwedu.
Chamomile tii
Zvichida ndiyo yekutanga tii inouya mupfungwa paunofunga nezve "nguva yekurara." Chamomile yave ichishandiswa kwemakore sekuzorodza infusion usati waenda kunorara.
Chirimwa pachacho chine apigenin, komboni inosungirirana kune zvimwechetezvo zvinogamuchira muuropi semishonga inoshandiswa kurapa kuzvidya mwoyo uye kushaya hope, inonzi benzodiazepines, uye yakaratidzwa kuti inogadzira nyoro yekunyaradza.
Kusarara kunowanzoonekwa kune vanhu vakuru, uye chamomile chirimwa chemishonga chinogona kubatsira kukurudzira kurara. Vagari vekumba kwevakoti vakatora mazana mana emamirigiramu echamomile anotora zuva nezuva vaive ne kunaka kwekurara kuri nani kupfuura avo vakatora placebo, maererano neongororo diki yakaitwa muna Zvita 2017 uye yakabudiswa mumagazini yeComplementary Therapies muMishonga.
Mabhenefiti haasi evakuru vakuru chete: Apo vanhu makumi masere mushure mekusununguka vasina kurara zvakanaka vakapihwa chamomile tii kwemavhiki maviri kana kugashira kutarisirwa mushure mekusununguka, boka retii yechamomile raive rakadzikira zvibodzwa pa. kusakwanisa kurara uye kuora mwoyo, maererano nekuongorora kwaFebruary 2016 kwakabudiswa mu Journal of Nursing. Mhedzisiro yacho yakaita seyakaganhurirwa kunguva pfupi, sezvo zvibodzwa zvaive zvakafanana pakati pemapoka masvondo mana mushure mebvunzo.
Izvo zvakati, tsvagiridzo haienderane: Hadzisi zvidzidzo zvese zvakakwanisa kusimbisa kubatana pakati pechamomile uye zvirinani kurara. Nekudaro, chamomile inogona kupa mamwe mabhenefiti anoita kuti ive yakakosha kuedza.
Pasinei nekurara, chamomile yakatorwa yakashandiswa kune yayo anti-kuzvimba zvimiro uye inogona kubatsira nekushushikana. Mabhenefiti ayo anogona kunge ari nekuda kwe antioxidants ye chamomile
Magnolia tii
Yakagadzirwa kubva kumakwati akaomeswa, buds, uye madzinde emuti we magnolia, magnolia tii inowanzoshandiswa seyamuro yekurara yekurara mumhando dzakawanda dzemishonga yechivanhu. Chirimwa chine honokiol uye magnolol, makomisheni maviri ane sedative mhedzisiro.
Kunyangwe kutsvagisa kwevanhu kuchishaikwa, zvimwe zvidzidzo zvemhuka zvakawana kuti zvese honokiol uye magnolol zvinobatsira kukurudzira kurara uye kuderedza kushaya hope. Maererano nekuongorora kwevakadzi vachangobva kusununguka, kunwa magnolia tii kwemavhiki matatu kwakagadzirisa zvakanyanya kuora mwoyo uye kurara kwehutano, zvichienzaniswa neboka rinodzora.
Zvakadaro, tsvakiridzo ichangoburwa inodiwa kuti uongorore zviri nani kuti magnolia tii inogona kukanganisa sei kurara muvanhu.
lavender tea
Kana iwe wakamboshandisa lavender yakakosha mafuta mune diffuser kana spritzed lavender spray pamutsago wako, unoziva kudzikamisa kunogona kuita. Kutaura kweLavender mukurumbira ndeyekuti inozorodza zvikuru. Yakave nezvimwe zvidzidzo zvine mhedzisiro yakasanganiswa, asi inguva yekurara tii inouya mupfungwa.
Kunhuwa nekunwa tii yelavender kwemavhiki maviri zuva nezuva kwakonzera a mishumo mishoma yokuneta muvanhu mushure mekuberekwa kunovhiringidza kurara, izvo zvisina kukanganisa kunaka kwekurara, maererano nechimwe chidzidzo chakaitwa muna 2015 mu Worldviews.
asi ruva inoita seinoshanda zviri nani kana ikafembedza: Vakadzi vane makore 45 kusvika ku55 vakashandisa lavender aromatherapy kwemaminitsi makumi maviri kaviri pavhiki kwemavhiki e20 uye vakaona kuvandudzwa kwehutano hwekurara uye kuchinja kwemoyo kuenzaniswa neboka rinodzora, maererano nekudzidza kwaAugust 12.
Uye kunhuhwirira kwelavender kwakavandudza kurara kwevadzidzi vane hutano uye kune varwere vane ischemic heart disease, maererano neimwe ongororo ye 2013 inobva pamishonga yekuwedzera uye imwe nzira.
valerian mudzi
Iwe wakamboona valerian mudzi uchishambadzirwa pamabhokisi eakasiyana ehusiku teas. Yave ichishandiswa kwemakore akati wandei uye inotengeswa kushaya hope, kuzorora mupfungwa, kufunganya, uye kurara.
Valerian midzi inoshanda pane neurotransmitter inozivikanwa se gamma-aminobutyric asidhi (GABA), iyo inokurudzira kurara. Mazhinji emishonga yekurara yemishonga inoshanda neGABA.
Yakawanda yetsvagiridzo yakaitwa pamidzi yevalerian uye kurara inotora makumi emakore, kana ine nzira dzisingaenderane, asi chidzidzo chaGumiguru 2020 chakaburitswa muJournal yeIntegral Medicine yakatsvaga kugadzirisa uye kuongorora zvakare data iripo. Vatsvakurudzi vakaona kuti kunyange zvazvo humbowo hushoma, valerian inogona kuva yakachengeteka uye inobatsira muriwo wega uye zvakare mukubatana kurapa matambudziko ekurara, kufunganya, uye mamwe matambudziko anoenderana.
Vanoona kuti valerian inogona kunyanya kubatsira kurapa kushaya hope muvanhu vane huwandu hwekushushikana.
Tea yega haigoni kugadzirisa matambudziko ako ekurara. Chinonyanya kubatsira kuve nekapu yako yaunofarira husiku pamwe nenguva yakatarwa yekurara uye yekumuka, kurovedza muviri mukati mezuva, uye kucheka tekinoroji usati warara.
passionflower chai
Passionflower, dzimwe nguva inonzi Passiflora kana maypop, chirimwa chakagara chichidzidzwa nekuda kwemishonga yayo ine simba. Passion flower extract inowanikwa mune tinctures uye capsules uye inoshandiswa zvakanyanya semishonga yekuwedzera.
Isu tinogonawo kugadzirira passion flower tea nemashizha matsva kana akaomeswa echirimwa. Dzimwe nguva inoshandiswa semushonga wechisikigo wekurapa kunetseka uye matambudziko ekurara. Zvinoenderana newongororo yezvidzidzo zvipfumbamwe, kugadzirira kwemakwenzi eruvara rwekuda, kusanganisira tii, sirapu, uye tinctures, zvinogona kuita sechisikigo sedative uye kubatsira kuderedza kusagadzikana.
Zvakaipa zvekunwa tii usati warara
The hombe drawback yetii usati waenda kunorara ndeye caffeine. Kana iwe uchinyatsonzwa nezve caffeine, iwe unogona kunge uchida kudzivisa tii ine kunyange zvishoma zvishoma zve caffeine usati waenda kunorara. Kana iwe ukadya zvakawandisa, zvinogona kukanganisa kukurumidza kwaunorara uye kuti unozorora sei usiku.
Vamwe vanhu havadi tii vasati varara nekuti zvinoita kuti vade kumuka uye shandisa imba yekugezera usiku. Kana iwe uchitoshanyira imba yekugezera kazhinji manheru, kuwedzera zvimwe zvinwiwa kune yako yehusiku maitiro kungave kusiri chinhu chakanakisa kuita.
Chekupedzisira, kuwedzera tii pane yako nguva yekurara zvinoenderana nezvaunoda iwe pachako. Edza mhando shoma dzakasiyana dzetii, dzakadai seyakaderera-caffeine uye isina caffeine, uye edza kunwa tii panguva dzakasiyana dzehusiku (mushure mekudya kwemanheru, musati mavata, nezvimwewo).
Matipi
Paunenge uchinwa tii kurara, nhevedzano yekurudziro inofanira kuverengerwa.
Ndinofanira kutora nguva yakareba sei ndisati ndarara?
Bvumira nguva yakakwana yekugara pasi uye kunakidzwa netii nenguva yakakwana yekuenda kuchimbuzi usati warara. Semitemo yakawanda, tichaedza kuderedza kunwa kwemvura zvishoma maawa maviri tisati tavata.
Izvi zvinogona kutibatsira kuti tisashandisa imba yekugezera pakati pehusiku, izvo zvinogona kuita kuti zviome kurara zvakare.
Matii ese akachengeteka here?
Kunyangwe iwo kazhinji ari nzira yakachengeteka yekurwisa matambudziko ekurara, mamwe marudzi ane echisikigo ekuwedzera ayo asina kudzorwa. Kana tiri kutora mishonga, tichava nechokwadi chekuona chiremba tisati tashandisa chero mishonga mitsva, sezvo mamwe marudzi anogona kupindirana nemishonga yemishonga.
Saizvozvowo, tichaona chiremba kana tine pamuviri kana kuyamwisa. Hakusi chete kuti kune tsvakurudzo shoma pamusoro pekuchengetedzwa kwemamwe mishonga yemishonga panguva yekuzvitakura, asi mamwe mishonga inogona kukanganisa kukura kwe fetus kana kukurudzira kubereka nguva isati yasvika.
Uyewo, yeuka kuti kwave kune mishumo yekutemwa nemusoro, dzungu, uye kushanduka kweganda mushure mekudya mamwe mishonga, kusanganisira valerian root.
Mangani ehuwandu hwekunwa?
Kuwanda kwetii yatinofanira kunwa pazuva kunoenderana nezvido zvemunhu. Nepo uchinakidzwa nekapu imwe (1 ml) usati warara inokwana vanhu vazhinji, kuve nekapu mbiri kana 237 (2 kusvika 3 ml) yakapararira zuva rese inogona kushanda zvakanaka kune vamwe.
Sezvineiwo, isu tinotanga nemari yakaderera uye zvishoma nezvishoma towedzera kuongorora kushivirira uye kudzivirira zvinogona kuitika. Ramba uchifunga kuti kunwa makapu akati wandei etii kunogona kuwedzera njodzi ye nocturia kana kugara weti mukati mehusiku, kunyanya kana tikanwa panguva yekurara.