Ungathola izinto ezimbalwa eziphumulele kunokuphumula ngenkomishi eshisayo yetiye le-herbal njengoba uzinzile ebusuku.
Nakuba kunamakhambi amaningana athengiswe ukuze akwazi ukukusiza ulale futhi ulale kangcono, ubufakazi buyaxutshwa, ikakhulukazi ngoba kungase kube nzima ukutadisha ukuthathwa kwetiye le-herbal kanye nekhwalithi yokulala kubantu abaningi ngokuhamba kwesikhathi. . Kunzima ngempela ukuthola isifundo esihle, kodwa abacwaningi bazamile. Cishe uzobona ubufakazi obuxubile; kokunye uzothola imiphumela emihle kanti kwezinye ngeke.
Itiye libuthinta kanjani ubuthongo ebusuku?
Sekushiwo lokho, ukulala kahle ebusuku kuhilela izici eziningi: ezinye izinto ezingakusiza ulale kangcono zihlanganisa ukulala nokuvuka ngesikhathi esifanayo nsuku zonke, ukugwema ukudla okunzima ngaphambi kokulala, nokudala indawo epholile, isibonelo. , ukugcina igumbi limnyama futhi lithulile noma ukwenza imisebenzi yokuphumula ngaphambi kokuyolala.
Amatiye e-herbal ngeke abe ikhambi lezinkinga zakho zokulala, kodwa angangeza kuleyo ndlela yokuphumula, akusize wakhe isisekelo esifanele sokulala kahle ebusuku. Ngakho ungasho ukuthi kunezingxenye ezimbili kulokhu: itiye nesiko. Isiko lingase libe nomphumela wokuzola.
Phakathi naleso sikhathi, izithako ezithile zetiye zingasiza ekukhuthazeni ukulala. Zama lawa matiye angcono kakhulu okulala uma ufuna iphupho elimnandi namuhla kusihlwa.
Infusions ukulala
Kunezinhlobo eziningana zetiye zokulala noma ukukhuthaza ukulala. Ukuzihlanganisa esimisweni esivamile sasebusuku kungathuthukisa ukuphumula kwethu.
Itiye le-Chamomile
Cishe itiye lokuqala elifika engqondweni uma ucabanga "ngesikhathi sokulala." I-Chamomile isetshenziselwe iminyaka njengomuthi ophumuzayo ngaphambi kokulala.
Isitshalo ngokwaso siqukethe i-apigenin, inhlanganisela ebophezela kuma-receptors afanayo ebuchosheni njengezidakamizwa ezisetshenziselwa ukwelapha ukukhathazeka nokuqwasha, ebizwa ngokuthi i-benzodiazepines, futhi iboniswe ukuthi ikhiqiza umphumela ophansi wokulalisa.
Ukuqwasha kuvame kakhulu kubantu abadala, kanti i-chamomile iyisitshalo somuthi esingasiza ekukhuthazeni ukulala. Izakhamuzi zasemakhaya asebekhulile ezithatha amamiligremu angu-400 we-chamomile ekhishwe nsuku zonke zine-a izinga lokulala elingcono kunalabo abathatha i-placebo, ngokocwaningo oluncane olwenziwa ngoDisemba 2017 futhi lwashicilelwa kumagazini i-Complementary Therapies in Medicine.
Izinzuzo akuzona nje ezabantu abadala asebekhulile: Lapho abantu abangu-80 ngemva kokubeletha abanezinga eliphansi lokulala benikezwa itiye le-chamomile amasonto amabili noma bethola ukunakekelwa okuvamile kwangemva kokubeletha, iqembu letiye le-chamomile lalinamaphuzu aphansi kakhulu ukungasebenzi kahle kokulala nokucindezeleka, ngokusho kocwaningo lukaFebruwari 2016 olushicilelwe ku-Journal of Nursing. Imiphumela ibonakala ilinganiselwe esikhathini esiseduze, njengoba amaphuzu ayefana phakathi kwamaqembu emasontweni amane ngemva kokuhlolwa.
Sekushiwo lokho, ucwaningo aluhambisani: Akuzona zonke izifundo ezikwazile ukuqinisekisa ukuxhumana phakathi kwe-chamomile nokulala okungcono. Kodwa-ke, i-chamomile ingase inikeze ezinye izinzuzo ezenza kube kufanelekile ukuzama.
Ngaphandle kokulala, ukukhishwa kwe-chamomile kusetshenziselwa izakhiwo zayo zokulwa nokuvuvukala futhi kungasiza ngokukhathazeka. Izinzuzo zayo cishe ngenxa antioxidants i-chamomile
Itiye leMagnolia
Lenziwe ngamagxolo omisiwe, imiqumbe, neziqu zesitshalo se-magnolia, itiye le-magnolia livame ukusetshenziswa njengosizo lwemvelo lokulala ezinhlotsheni eziningi zemithi yendabuko. Lesi sitshalo siqukethe i-honokiol ne-magnolol, izinhlanganisela ezimbili ezinemiphumela yokudambisa.
Nakuba ucwaningo lwabantu luntula, ezinye izifundo zezilwane zithole ukuthi kokubili i-honokiol ne-magnolol isiza ukunxenxa ubuthongo futhi yehlise ukuqwasha. Ngokusho kocwaningo kwabesifazane abasanda kubeletha, ukuphuza itiye le-magnolia amasonto angu-3 kuthuthukisa kakhulu ukucindezeleka kanye nekhwalithi yokulala, uma kuqhathaniswa neqembu lokulawula.
Noma kunjalo, ucwaningo lwakamuva luyadingeka ukuhlola kangcono ukuthi itiye le-magnolia lingathinta kanjani ubuthongo kubantu.
itiye le-lavender
Uma uke wasebenzisa amafutha abalulekile e-lavender ku-diffuser noma i-spritzed lavender spray emcamelweni wakho, uyazi ukuthi kungaba nokuthula kangakanani. Ukuthi i-lavender yodumo iwukuthi iphumule kakhulu. Ibe nezifundo ezithile ezinemiphumela exubile, kodwa itiye lokulala lakudala elifika engqondweni.
Ukuhogela nokuphuza itiye le-lavender amasonto amabili nsuku zonke kuholele ekutheni a imibiko embalwa yokukhathala kubantu abakhulelwe ngemuva kokubeletha ukuphazamiseka kokulala, okungazange kuthinte izinga lokulala, ngokusho kolunye ucwaningo olwenziwa ngo-2015 ku-Worldviews.
kodwa imbali ibonakala isebenza kangcono uma ihogela: Abesifazane abaneminyaka engu-45 kuya kwengama-55 basebenzisa i-lavender aromatherapy imizuzu engu-20 kabili ngesonto amasonto angu-12 futhi babona ukuthuthuka kwekhwalithi yokulala nokushintshashintsha kwesilinganiso senhliziyo uma kuqhathaniswa neqembu lokulawula, ngokocwaningo luka-August 2011.
Futhi iphunga le-lavender lithuthukise izinga lokulala kubafundi abanempilo futhi ezigulini ezinesifo senhliziyo ye-ischemic, ngokusho kolunye ukubuyekezwa kuka-2013 okusekelwe emithini ehambisanayo nehlukile.
impande ye-valerian
Cishe uke wabona impande ye-valerian ikhangiswe emabhokisini amatiye ahlukahlukene asebusuku. Isetshenziswe iminyaka eminingana futhi idayiswa ukuqwasha, ukukhululeka kwengcindezi, ukukhathazeka, nokulala.
Impande ye-Valerian isebenza ku-neurotransmitter eyaziwa ngokuthi i-gamma-aminobutyric acid (GABA), ekhuthaza ukulala. Izinsizakusebenza eziningi zokulala zisebenza ne-GABA.
Ucwaningo oluningi olwenziwe ngempande ye-valerian nokulala luthatha amashumi eminyaka, noma lunezindlela ezingahambelani, kodwa ucwaningo lwango-Okthoba 2020 olwanyatheliswa ku-Journal of Integral Medicine lwafuna ukubuyekeza nokuphinda kuhlolwe idatha etholakalayo. . Abacwaningi bathola ukuthi nakuba ubufakazi bulinganiselwe, i-valerian ingase ibe imifino ephephile futhi ewusizo iyodwa futhi ihlanganiswe nokwelapha izinkinga zokulala, ukukhathazeka, nezinye izinkinga ezihlobene.
Baqaphela ukuthi i-valerian ingaba usizo ikakhulukazi phatha ukuqwasha kubantu abanamazinga aphezulu okukhathazeka.
Itiye lodwa alisoze laxazulula izinkinga zakho zokulala. Okusiza kakhulu ukuba nenkomishi yakho oyintandokazi ebusuku kanye nesikhathi esimisiwe sokulala nesikhathi sokuvuka, ukuzivocavoca phakathi nosuku, nokusika ubuchwepheshe ngaphambi kokulala.
itiye le-passionflower
I-Passionflower, ngezinye izikhathi ebizwa ngokuthi i-Passiflora noma i-maypop, isitshalo osekuyisikhathi eside sicwaningwa ngezindawo zayo zokwelapha ezinamandla. I-Passion flower extract iyatholakala kuma-tinctures nama-capsules futhi isetshenziswa kabanzi njengesengezo se-herbal.
Singalungisa futhi itiye lembali yothando ngamaqabunga amasha noma omisiwe esitshalo. Ngezinye izikhathi isetshenziswa njengekhambi lemvelo lokwelapha ukukhathazeka nezinkinga zokulala. Ngokuya kokubuyekezwa kwezifundo eziyisishiyagalolunye, ukulungiswa ngamakhambi embali yothando, okuhlanganisa itiye, isiraphu, nezithako zokuthamba, kungase kusebenze njengesidambisi semvelo futhi kusize ekudambiseni ukukhathazeka.
Ukungalungi kokuphuza itiye ngaphambi kokulala
I-drawback enkulu yetiye ngaphambi kokulala yi- i-caffeine. Uma uzwela ngempela i-caffeine, cishe uzofuna ukugwema itiye eliqukethe ngisho nengcosana ye-caffeine ngaphambi kokuba ulale. Uma udla kakhulu, kungathinta ukuthi ulala ngokushesha kangakanani nokuthi uphumula kanjani ebusuku.
Abanye abantu abalithandi itiye ngaphambi kokulala ngoba libenza badinge ukuvuka futhi sebenzisa indlu yokugezela ebusuku. Uma usuvele uvakashela indlu yokugezela kaningi ebusuku, ukwengeza uketshezi olwengeziwe esimisweni sakho sasebusuku kungase kungabi into engcono kakhulu ongayenza.
Okokugcina, ukwengeza itiye esimisweni sakho sokulala kuncike kulokho okuthandayo. Zama izinhlobo ezimbalwa ezihlukene zetiye, njenge-caffeine ephansi kanye ne-caffeine-free, futhi uzame ukuphuza itiye ngezikhathi ezihlukene ebusuku (ngemuva kwesidlo sakusihlwa, ngaphambi nje kokulala, njll.).
Amathiphu
Lapho uphuza itiye ukuze ulale, uchungechunge lwezincomo kufanele lucatshangelwe.
Kufanele ngiphuze isikhathi esingakanani ngaphambi kokulala?
Vumela isikhathi esanele sokuhlala phansi futhi ujabulele itiye nesikhathi esanele sokuya endlini yangasese ngaphambi kokulala. Njengomthetho ojwayelekile, sizozama ukunciphisa uketshezi lokungena okungenani amahora ama-2 ngaphambi kokulala.
Lokhu kungasisiza ukuthi singasebenzisi indlu yokugezela phakathi kwamabili, okungenza kube nzima ukuthi siphinde silale.
Ingabe wonke amatiye aphephile?
Nakuba ngokuvamile kuyindlela ephephile yokulwa nezinkinga zokulala, ezinye izinhlobo ziqukethe izithako zemvelo ezingalawulwa. Uma sithatha imithi, sizoqiniseka ukuthi sibonana nodokotela ngaphambi kokusebenzisa noma yiziphi izithasiselo ezintsha, njengoba ezinye izinhlobo zingasebenzisana nemithi kadokotela.
Ngokufanayo, sizobonisana nodokotela uma sikhulelwe noma sisuthisa. Akukhona nje kuphela ukuthi kukhona ucwaningo olulinganiselwe mayelana nokuphepha kwezinye izithasiselo zemithi ngesikhathi sokukhulelwa, kodwa ezinye izinhlanganisela zingathinta kabi ukukhula kombungu noma zikhuthaze ukuzala ngaphambi kwesikhathi.
Futhi, khumbula ukuthi kuye kwaba nemibiko yekhanda elibuhlungu, isiyezi, nokusabela kwesikhumba ngemva kokudla amakhambi athile, kuhlanganise nempande ye-valerian.
Zingaki izilinganiso zokuphuza?
Inani letiye okufanele siliphuze ngosuku lincike ekuthandweni komuntu siqu. Nakuba ukujabulela inkomishi engu-1 (237 ml) ngaphambi kokulala yanele abantu abaningi, ukuba nezinkomishi ezi-2 noma ezi-3 (473 kuya ku-710 ml) ezisakazwa usuku lonke kungase kusebenze kahle kwabanye.
Ngokufanelekile, sizoqala ngenani eliphansi futhi sikhuphuke kancane ukuze sihlole ukubekezelelana nokuvimbela imiphumela engemihle engaba khona. Khumbula ukuthi ukuphuza izinkomishi ezimbalwa zetiye kungandisa ingozi ye-nocturia noma ukuchama njalo ebusuku, ikakhulukazi uma siliphuza ngaphambi kokulala.