Unokufumana izinto ezimbalwa zokuphumla kunokuphumla ngekomityi ephunga yeti ye-herbal njengoko uhlala ebusuku.
Nangona kukho iiti ezininzi zezityalo ezithengiswayo ukuze zikuncede ulale kwaye ulale ngcono, ubungqina buxubene, ubukhulu becala kuba kunokuba nzima ukufunda ukuthathwa kweti ye-herbal kunye nomgangatho wokulala kuluntu oluninzi ngexesha lexesha. . Kunzima ngenene ukufumana isifundo esihle, kodwa abaphandi bazamile. Ngokunokwenzeka uya kubona ubungqina obuxubeneyo; kwezinye iimeko uya kufumana iziphumo ezilungileyo kwaye kwezinye awuyi kufumana.
Ingaba iti ichaphazela njani ukulala ebusuku?
Oko kwathiwa, ukulala kakuhle ebusuku kubandakanya izinto ezininzi: ezinye izinto ezinokukunceda ulale ngcono ziquka ukulala nokuvuka ngexesha elifanayo yonke imihla, ukuphepha ukutya okunzima ngaphambi kokulala, nokudala indawo epholileyo, umzekelo. , ukugcina igumbi limnyama kwaye lizolile okanye ukwenza imisebenzi yokuphumla ngaphambi kokuba ulale.
Iiti ze-herbal aziyi kuba liyeza kwiingxaki zakho zokulala, kodwa zingongeza kuloo ndlela yokuphumla, kukunceda wenze isiseko esifanelekileyo sokulala kakuhle ebusuku. Ngoko unokuthi kukho iinxalenye ezimbini kule nto: itiye kunye nesithethe. Isithethe sinokuba nefuthe lokuthomalalisa.
Okwangoku, izithako ezithile kwiti zinokunceda ukukhuthaza ukulala. Zama ezi tea zokulala zingcono ukuba ufuna iphupha elimnandi ngobu busuku.
Infusions ukuba balale
Kukho iintlobo ezininzi zeti yokulala okanye ukukhuthaza ukulala. Ukuzibandakanya kucwangciso lwesiqhelo lwasebusuku kunokuphucula ukuphumla kwethu.
Iti ye-Chamomile
Mhlawumbi yiti yokuqala ethi qatha engqondweni xa ucinga "ngexesha lokulala." I-Chamomile isetyenziswe iminyaka njenge-infusion yokuphumla ngaphambi kokulala.
Isityalo ngokwaso siqulathe apigenin, i-compound ebophelela kwi-receptors efanayo kwingqondo njengeziyobisi ezisetyenziselwa ukuphatha ukuxhalaba kunye nokulala, okubizwa ngokuba yi-benzodiazepines, kwaye ibonakaliswe ukuba ivelise umphumo omnene wokuthomalalisa.
Ukungalali kuxhaphake kakhulu kubantu abadala, kwaye i-chamomile sisityalo sonyango esinokunceda ekukhuthazeni ukulala. Abahlali bamakhaya abongikazi abathatha i-400 milligrams ye-chamomile extract imihla ngemihla babenayo umgangatho ongcono wokulala kunabo bathatha indawo ye-placebo, ngokutsho kwesifundo esincinci esiqhutywe ngoDisemba 2017 kwaye sipapashwe kwiphephancwadi i-Complementary Therapies in Medicine.
Izibonelelo azikho kubantu abadala kuphela: Xa abantu abangama-80 emva kokubeleka abanomgangatho ophantsi wokulala banikwa iti ye-chamomile iiveki ezimbini okanye bafumana ukhathalelo oluqhelekileyo lwasemva kokubeleka, iqela leti ye-chamomile lalinamanqaku asezantsi kakhulu ukulala ukungasebenzi kunye nokudakumba, ngokutsho kophononongo lukaFebruwari 2016 olupapashwe kwiJournal of Nursing. Iziphumo zabonakala zikhawulelwe kwixesha elikhawulezayo, njengoko amanqaku ayefana phakathi kwamaqela iiveki ezine emva kovavanyo.
Oko kwathiwa, uphando aluhambelani: Azikho zonke izifundo eziye zakwazi ukuqinisekisa ikhonkco phakathi kwe-chamomile kunye nokulala okungcono. Nangona kunjalo, i-chamomile inokubonelela ngezinye izibonelelo ezenza ukuba kufanelekile ukuzama.
Nokuba kulala, i-chamomile extract isetyenziselwe iipropathi zayo ezichasayo kwaye inokunceda ngoxinzelelo. Izibonelelo zayo mhlawumbi ngenxa antioxidants ye chamomile
Iti yeMagnolia
Yenziwe kwi-bark eyomileyo, i-buds, kunye neziqu zesityalo se-magnolia, iti ye-magnolia isoloko isetyenziswa njengoncedo lokulala lwendalo kwiindlela ezininzi zamayeza esintu. Isityalo siqukethe i-honokiol kunye ne-magnolol, iikhompawundi ezimbini ezineempembelelo zokudambisa.
Nangona uphando lwabantu lunqongophele, ezinye izifundo zezilwanyana ziye zafumanisa ukuba zombini i-honokiol kunye ne-magnolol zinceda ukulala kunye nokunciphisa ukulala. Ngokutsho kuphononongo kwabasetyhini abasanda kuzala, ukusela iti ye-magnolia kwiiveki ezi-3 kuphuculwe kakhulu ukudakumba kunye nomgangatho wokulala, xa kuthelekiswa neqela lolawulo.
Sekunjalo, uphando olutshanje luyafuneka ukuvavanya ngcono ukuba iti ye-magnolia inokuchaphazela njani ukulala kwabantu.
iti yelavenda
Ukuba ukhe wasebenzisa ioyile ye-lavender ebalulekileyo kwi-diffuser okanye i-spritzed lavender spray emqamelweni wakho, uyayazi indlela enokuthomalalisa ngayo. Ibango leLavender kudumo kukuba iphumla kakhulu. Ibe nezifundo ezineziphumo ezixubeneyo, kodwa yiti yokulala yakudala ethi qatha engqondweni.
Ukujoja nokusela iti yelavenda iiveki ezimbini yonke imihla kukhokelele ekubeni a iingxelo ezimbalwa zokudinwa kubantu abakhulelweyo baphazamisekile ubuthongo, obungazange buchaphazele umgangatho wokulala, ngokutsho kolunye uphando olwenziwa kwi-2015 kwi-Worldviews.
kodwa intyatyambo ibonakala isebenza ngcono xa ifunxa: Abasetyhini abaneminyaka eyi-45 ukuya kwi-55 basebenzisa i-lavender aromatherapy kwimizuzu ye-20 kabini ngeveki kwiiveki ze-12 kwaye babone ukuphuculwa komgangatho wokulala kunye nokuhluka kwentliziyo xa kuthelekiswa neqela lokulawula, ngokutsho kophando luka-Agasti 2011.
Kwaye iphunga le-lavender liphucule umgangatho wokulala kubafundi abanempilo kunye nezigulane ezine-ischemic heart disease, ngokutsho kolunye uphononongo lwe-2013 olusekelwe kunyango oluhambelanayo kunye nolunye.
ingcambu ye-valerian
Mhlawumbi uye wayibona ingcambu ye-valerian epapashwe kwiibhokisi zeeti ezahlukeneyo zasebusuku. Isetyenziswe iminyaka emininzi kwaye ithengiselwa ukuphuthelwa, ukukhululeka koxinzelelo, ixhala kunye nokulala.
Ingcambu yeValerian isebenza kwi-neurotransmitter eyaziwa ngokuba i-gamma-aminobutyric acid (GABA), ekhuthaza ukulala. Uninzi lwezixhobo zokulala zokulala zisebenza kunye ne-GABA.
Uninzi lophando olwenziweyo kwingcambu ye-valerian kunye nokulala kumashumi eminyaka, okanye kuneendlela ezingahambelaniyo, kodwa uphononongo luka-Okthobha ka-2020 olupapashwe kwiJenali ye-Integral Medicine yazama ukuhlaziya nokuvavanya kwakhona idatha ekhoyo. Abaphandi bafumanise ukuba nangona ubungqina bunqongophele, i-valerian inokuba yimifuno ekhuselekileyo kwaye iluncedo yodwa kwaye idityaniswe nokunyanga iingxaki zokulala, ixhala kunye nezinye iingxaki ezinxulumene noko.
Baqaphela ukuba i-valerian inokuba luncedo kakhulu ukunyanga ukuphuthelwa kwabantu abanamazinga aphezulu okuxhalaba.
Iti yodwa ayinakuze isombulule iingxaki zakho zokulala. Eyona nto inceda kakhulu kukuba nekomityi oyithandayo ebusuku kunye nexesha elibekiweyo lokulala kunye nexesha lokuvuka, ukwenza umthambo emini, kunye nokusika itekhnoloji ngaphambi kokulala.
iti passionflower
I-Passionflower, ngamanye amaxesha ibizwa ngokuba yi-Passiflora okanye i-maypop, isityalo esele sifundwe ixesha elide ngenxa yeempawu zayo zonyango ezinamandla. Passion flower extract iyafumaneka kwiitinctures kunye ne capsules kwaye isetyenziswa ngokubanzi njengesongezelelo semifuno.
Singakwazi nokulungiselela iti yeentyatyambo zothando kunye namagqabi amatsha okanye omisiweyo esityalo. Ngamanye amaxesha isetyenziswa njengeyeza lendalo lokunyanga ixhala kunye neengxaki zokulala. Ngokophononongo lwezifundo ezilithoba, amalungiselelo emifuno entyatyambo yothando, kubandakanya iti, iisyrups, kunye ne-tinctures, anokusebenza njengesithomalalisi sendalo kwaye ancede ukunciphisa unxunguphalo.
Ukungalunganga kokusela itiye ngaphambi kokulala
Eyona ngxaki inkulu yeti phambi kokuba ulale icaffeine. Ukuba unomdla ngokwenene kwi-caffeine, uya kufuna ukuphepha iti equlethe i-caffeine encinci ngaphambi kokuba ulale. Ukuba udla kakhulu, kunokuchaphazela indlela olala ngayo ngokukhawuleza kunye nendlela ophumla ngayo ebusuku.
Abanye abantu abayithandi iti ngaphambi kokulala kuba ibenza bafune ukuvuka kwaye sebenzisa igumbi lokuhlambela ebusuku. Ukuba sele undwendwela igumbi lokuhlambela rhoqo ebusuku, ukongeza ulwelo oluninzi kwindlela yakho yasebusuku isenokungabi yeyona nto ilungileyo onokuyenza.
Okokugqibela, ukongeza iti kwindlela yakho yokulala kuxhomekeke kwizinto ozikhethayo. Zama iintlobo ezimbalwa ezahlukeneyo zeti, ezifana ne-caffeine ephantsi kunye ne-caffeine-free, kwaye uzame ukusela iti ngamaxesha ahlukeneyo ebusuku (emva kwesidlo sakusihlwa, kanye ngaphambi kokulala, njl.).
Iingcebiso
Xa usela iti ukuze ulale, uluhlu lweengcebiso kufuneka luthathelwe ingqalelo.
Kufuneka ndiyithathe ixesha elingakanani phambi kokuba ndilale?
Vumela ixesha elaneleyo lokuhlala phantsi kwaye ujabulele itiye kunye nexesha elaneleyo lokuya kwindlu yangasese ngaphambi kokulala. Njengomgaqo jikelele, siya kuzama ukunciphisa umthamo wamanzi ubuncinane kwiiyure ezi-2 ngaphambi kokulala.
Oku kunokusinceda ukuba singasebenzisi igumbi lokuhlambela ezinzulwini zobusuku, nto leyo enokwenza kube nzima ukuba siphinde silale.
Ngaba zonke iiti zikhuselekile?
Nangona ngokubanzi ziyindlela ekhuselekileyo yokulwa neengxaki zokulala, ezinye iintlobo ziqulethe izongezo zendalo ezingalawulwayo. Ukuba sithatha amayeza, siya kuqiniseka ukuba sidibane nogqirha ngaphambi kokuba sisebenzise naziphi na izongezo ezintsha, njengoko ezinye iintlobo zinokusebenzisana namachiza amiselweyo.
Ngokufanayo, siya kudibana nogqirha ukuba sikhulelwe okanye sincancisa. Akukho kuphela uphando olulinganiselweyo malunga nokhuseleko lwezinye izongezo zemifuno ngexesha lokukhulelwa, kodwa ezinye iikhompawundi zinokuchaphazela kakubi ukukhula komntwana okanye zikhuthaze ukuzala kwangaphambili.
Kwakhona, khumbula ukuba kuye kwakho iingxelo zokuqaqamba kwentloko, isiyezi, nokusabela kwesikhumba emva kokutya amayeza athile, kuquka ingcambu ye<em>valerian.
Zingaphi izixa zokusela?
Isixa seti esifanele siyisele ngosuku sixhomekeke kwizinto esizikhethayo. Ngelixa ukonwabela ikomityi e-1 (237 ml) ngaphambi kokulala yanele abantu abaninzi, ukuba neekomityi ezi-2 okanye ezi-3 (473 ukuya kwi-710 ml) zisasazwe imini yonke zinokusebenza kakuhle kwabanye.
Ngokufanelekileyo, siza kuqala ngexabiso eliphantsi kwaye sinyuke kancinci ukuvavanya ukunyamezela kunye nokuthintela iziphumo ebezingalindelekanga. Gcina ukhumbula ukuba ukusela iikomityi ezininzi zeti kunokunyusa umngcipheko we-nocturia okanye ukuchama rhoqo ebusuku, ngakumbi ukuba siyisela ngexesha lokulala.