Iingcebiso ezininzi zokufumana ukuphumla kobusuku obulungileyo
Nangona kuqhelekile ukuba ubusuku obungalali ubuthongo, ukulala ukulala kungabinakho ukulala okanye ukugqithisa ngokugqithiseleyo ubusuku obonakalisa ukusebenza kwansuku zonke. Kwezilwanyana zendalo, ezintathu zenziwe ziboniswe ziluncedo, kwaye ezinye zinobungqina bokuqala kodwa obungabonakaliyo. Ekubeni ukungabikho kokulala okungapheliyo kunokudibaniswa nenani leengxaki zempilo (ezifana nesifo sikashukela, uxinzelelo oluphezulu lwegazi kunye nokudakumba), kubalulekile ukudibana nodokotela wakho kwaye ugweme ukuzonyango ngamanye amayeza.
Nazi izixhobo zendalo ezi-14 zokuqwalasela:
Melatonin
Ukuxhaswa kweMelatonin kuxhaswa ngokubanzi kwiimeko ezahlukeneyo zokulala, kodwa ubungqina obuncedo lukunceda ngeengxaki zokulala ezibangelwa ngumsebenzi wokutshintsha okanye i-jet lag. I-Melatonin yi-hormone eyenzeka ngokwemvelo elawula umjikelezo wokulala ekupheleni kwengqondo. Iveliswa kwi-serotonin xa ukukhanya kokukhanya kuyancipha ebusuku. Isetyenziswe kwiimeko apho ukulala kuphazamiseka ngenxa yamanqanaba aphantsi e-melatonin ebusuku njengokuguga, ukuphazamiseka kwezifo (umz. Ukudakumba), ukuphazamiseka kwesifo se-sleep-phase, okanye i- jet lag .
I-Melatonin isongezelelo ingaphucula umgangatho wobuthongo kunye nokulumka kwasekuseni kubantu abadala asebekhulile. I-melatonin yokukhululwa ngexesha eliqhelekileyo isetyenziselwa ukuphatha ukulala kwabantu abangaphezu kwama-55 kwi-Union Union nakwezinye iindawo. Kwiinkoliso ezininzi kwi-melatonin yokulala kwabantu abadala, i-melatonin ithathwe kwiiyure ezimbini ngaphambi kokulala ixesha elide ukuya kwiiveki ezingama-13.
Isikhathi sibalulekile-xa i-melatonin ithathwa kusasa, ilibaziseka iziqulatho ze-circadian kodwa iqhubela phambili xa ithathwa emini okanye ngokuhlwa.
UkuKhanya koKhanya
Ulwaphulo lokukhanya lusetyenziswa njengenxalenye yezicwangciso zonyango zokulala. Ukuba unenkathazo yokulala ebusuku okanye ukulibaziseka isifo se-sleep-phase, ungadinga ukukhanya okungakumbi ekuseni.
Ukukhanya okukhanya kukudlala indima ebalulekileyo ekutsheleni umzimba xa ulala (ngokunyusa ukuveliswa kwe-melatonin) kwaye xa uvuka. Ukuhamba ngaphandle kwento yokuqala yokuqala okanye unyango olulangaleleyo imizuzu engama 30 lunokunceda.
Ngakolunye uhlangothi, ukuba ufumanisa ukuba uvuka kusasa kakhulu okanye usenele-syndrome ye-sleep-phase, ungadinga ukukhanya ngokukhawuleza kwemini kwaye ungazama ukuhamba ngaphandle okanye unyango olulandelayo kwiiyure ezimbini ukuya kweyure ngokuhlwa. Iiyunithi zonyango zonyango zikhoyo kwaye ziyakunconywa ngugqirha wakho okanye ugqirha wokulala ukuze usebenzise ngokubambisana ne-thyrapy yakho yokulala.
Ukucamngca kunye neendlela zokuphucula
Isiqhelo sokucamngca rhoqo siyakunceda ukukhuthaza ubuthongo ngokunciphisa ukuphefumula nokunciphisa ama-hormone oxinzelelo. Ukucamngca yinkqubo equka ukuqondisa ingqalelo kwinto ejoliswe kuyo (njengokuphefumula okanye isandi okanye igama) ukwenzela ukwandisa ulwazi, ukhulule umzimba, kwaye ugcine ingqondo. Ezinye iindidi zokucamngca ziquka ukucamngca, ukucamngca, i-yoga nidra, okanye ukukhangela komzimba. Zama kwakhona:
- Ukuboniswa: Kubandakanyeka ngokucokisekileyo ukucinga ngento ephumayo. Unokuzama kwiibhedi imizuzu engama-20 ngaphambi kokulala. Hlanganisa zonke iingqondo zakho. Ukuba uzicingela kwisiqithi saseTropiki, cinga indlela umoya ofudumeleyo uvakalelwa ngayo ulusu. Cinga ngephunga elimnandi leentyatyambo, jonga amanzi uze uphulaphule amaza. Ukubonakala ngokucacileyo ukubonakala kunye neengqondo ezininzi ozibandakanyayo, kuya kusebenza ngakumbi.
- Impendulo yokuphumula: Ingqondo / impendulo yomzimba eyenzeka emva kokulandela imiyalelo ethile elandelwa ngokuthe ngqo emva kokuCamngca kweTranscendental.
- Ingqiqo: Uhlobo lokucamngca olubandakanya ukugxila kwingqondo yakho ngoku.
Ubungqina bokuqala bubonisa ukuba iindlela zokucamngca zingaphucula ukulala. Iziko leSizwe leMpilo eliQinisekisiweyo neNxulumeneyo lithi izixhobo zokuphumla zinobungqina obaneleyo bokuthi zinokuba luncedo ukulala. Kodwa uphando olungaphezulu luyafuneka.
Yoga
Inkqubo yokuphumla, ukuphefumla, ukusetyenziswa nokuphulukisa ngeemvelaphi kwifilosofi yaseNdiya, i-yoga iye yachazwa njengomanyano wengqondo, umzimba kunye nomoya.
Izifundo zokuqala zibonisa ukuba kunokunceda ukulala, ngokubhekiselele kwiZiko leSizwe leMpilo eQinisekisiweyo kunye neyoManyano.
Hypnosis
I-hypnosis yindawo apho umntu egxininise ngakumbi, uyazi, kwaye avulekele ukusikisela. Nangona indlela esebenza ngayo ayiqondakali, i-hypnosis ingabangela ukutshintsha kwemizimba emzimbeni onjengezinga lentliziyo elinciphileyo, uxinzelelo lwegazi kunye neendlela zeengqondo zengqondo ze-alpha, ezifana nokucamngca kunye nezinye iintlobo zokuphumla okunzulu. I-hypnosis ingaba luncedo ekuphuculeni ukuphumelela kwengcali yokuziphatha kunye neendlela zokuphucula. Kodwa izifundo eziye zenziwa ngoku azinzi kakuhle.
Ukwenza i-Acupuncture
Ukunyangwa kwamanzi kunye ne-acupressure kunokuncedisa ukulala. Ucwaningo luye lwabonisa ubungqina bokuba lunokunceda, kodwa izifundo zinobuchule obungabonakali besayensi.
Aromatherapy
Uhlalutyo lwango-2011 alufumanekanga uphando olunamandla ngokwaneleyo ukubonelela ubungqina obuhle kwi-aromatherapy ekuncediseni ukulala. Iphunga le-English lavender i-oil aromatherapy sele isetyenziswe njengesiluleko somntu ukunceda abantu balele. Ngenye yezona zixhobo ezicolileyo kakhulu. Zama ukubeka i-lavender sachet phantsi komlambo wakho okanye ubeke enye ibe ngamaconsi amabini e-lavender ioli efunekayo kwisiketi. Okanye faka amaconsi amaninzi eoli lavender kwindawo yokuhlambela-ukuhla kweqondo lokushisa komzimba emva kokuhlamba okufudumele kunceda ukulala. Ezinye i-aromatherapy oils ezikholelwa ekuncediseni ukulala zi- chamomile kunye ne- ylang-ylang .
Ukutya nokutya
Into oyidlayo kunye noko ungenako ukuba nefuthe lakho lokulala kwaye uhlale ulele.
- Ukunciphisa I-Caffeine Yakho, Utywala kunye neNicotine: I-caffeine kunye ne-nicotine inokuba nempembelelo ebhaliweyo ebuthongweni, kubangela ukungabikho nokungazinzi. Ukongeza kwikhofi, itiye, kunye neziphuzo ezithambileyo, khangela imithombo efihliweyo ye-caffeine njengokothokolethi, ukukhwehlela kunye neyeza ezibandayo kunye neminye imithi. Ukusetyenziswa kotywala kunokubangelwa ukuvuka kwebusuku.
- Cima emva kweShukela: Nangona iswekile inokunika amandla amakhulu, ihlala imfutshane kwaye ingabangela ukuba ushukela wegazi olungalingani. Oku kunokuphazamisa ubuthongo phakathi kobusuku njengoko izinga lezeshukela legazi liwela.
- Yidla ukutya okukunceda ulale : I- Tryptophan yi-amino acid eyenziwa ngokwemvelo yinto engaphambili kwenkqubo ye-serotonin, eguqulelwa kwi-melatonin. Yidla i-carbohydrates snacks efana ne-crackers eqhelekileyo ngaphambi kokulala. Kwakhona zibandakanya ukutya okunothambileyo kwi-vitamin B6, efumaneka kwintsholongwane yengqolowa, imbewu yelanga, kunye neebhanana, ezikhuthaza ukuguqulwa komzimba we-tryptophan. Qaphela ukuba izongezelelo ze-L-tryptophan azikhuthazwa njengoko zidibene ne-eosinophilia-myalgia syndrome.
- Yidla i-Magnesium-Rich Rich Foods: I-magnesium yamaminerali yindalo yendalo. Ukusilela kwe-magnesium kunokubangela ubunzima bokulala, ukuzitywa, ukuthuthumela kwemisipha okanye i-cramps, ukuxhalaba, ukunyaniseka kunye nentlungu. Ukutya okucebileyo kwi-magnesium yimiqolo kunye nembewu, imifuno eluhlaza emifino eluhlaza, i-bran bran, i-almonds, i-cashews, i-molasses emnyama, imvubelo ye-brewer kunye ne-grains epheleleyo. Ukongeza kokubandakanya oku kukutya konke ekudleni kwakho, ungaphinda uzame imifuno emifuno eluhlaza.
Vitex Agnus Castus
Imifuno yeVitex agnus castus (umthi ococekileyo) unokunceda ukulala ngethuba ngexesha lokuya esikhathini okanye ukungazinzi okubangelwa yimpembelelo ye-premenstrual syndrome (PMS). Kwisifundo esithile, abafazi abanomlinganiselo othe ngqo kwi-premenstrual syndrome baphathwe nge-vitex agnus castus ekhutshiwe okanye indawo ye-placebo yezijikelezo ezintathu zokuya esikhathini. Abathathi-nxaxheba baceliwe ukuba babhale iimpawu zabo ngedayari ye-PMS kunye nesilinganiselo sokulinganisela kweempawu ezili-17. Bachaza iimpawu ezimbalwa, ingakumbi ukulala ukulala nokungathinteki kakubi, kodwa iincampu zabo azizange ziphucule. Nangona kunjalo, i-chasteberry ayifanele isetyenziswe ngabani na kwiipilisi zokulawula ukuzalwa, i-hormone therapy, okanye imithi enxulumene ne-dopamine, ngokubhekiselele kwiziko leSizwe leMpilo eQinisekisiweyo kunye neyoManyano.
Valerian
I-Valerian ( iValeriana officinalis ) yinkqubo yokuhlamba iindlovu, ityhulwa njengehayiti okanye ithathwa njengesongezelelo, esetyenziswa ngokunciphisa ukuxhalabisa, ukuphucula umgangatho wobuthongo, kunye nokuziphatha njengento yokuguqula. Uvavanyo lwezonyango lwe-valerian luneziphumo ezingavumelaniyo zokulala. Izifundo zokulinganisa umgangatho wobuthongo azifumani nantlukwano phakathi kwabantu abathabatha i-valerian kunye nabo bathatha indawo ye-placebo. Nangona kunjalo, inani elincinci labantu kwiingcaphephe zixelile ukuba izinga labo lokulala liphuculwe nge-valerian.
I-Valerian icatshangelwa ukuba ifuthe kumanqanaba omnye we-neurotransmitter e-calming emzimbeni, i-gamma-aminobutyric acid (GABA). Kwakhona kunciphisa i-muscle spasms kwaye kucingelwa ukuba kuncedise ukunciphisa ubuhlungu bexesha lokuya esikhathini. I-Valerian isetyenzwa iyure ngaphambi kokulala. Umlinganiselo osemgangathweni ngu 450 mg. Ukuba ithathwa ngexesha lemini, i-valerian inokubangela ukulala-ngokuqhelekileyo kuthathwa ngamabini ama-300 mg.
I-Lemon Balm
UMelissa officinalis (i- lemon balm ) yi-tea kunye ne-supplement supplement ekuthiwa kukhulula uxinzelelo kunye nokuzinza. Kungabonakala kwizibonelelo ezibandakanya i-valerian. Nangona uphando oluthile lufumene luncedo, ukuphononongwa kweengcali akufumananga naluphi na ubungqina balmum okanye ezinye izilwanyana zokulala.
LweMveli yeMithiya yaseShayina
Ngamayeza aseShayina yendabuko , ukulala-bhoxa kubangelwa zibuthakathaka zamandla ezintso . Le syndrome ayinxulumene nesifo sengqondo kumayeza aseNtshona. Imiqondiso embalwa yobuthakathaka obuthakathaka bezintso ziphantsi kwe-backache ephantsi, ukhathala nokukhathala, kunye nokugqithisa kwamandla malunga ne-11 ntambama ngokuhlwa. Abasetyhini ekuphumeni kwexesha baye bafumana olu hlobo lokulala. Abantu abathatha izidakamizwa ezichasene ne-estrogenic ezifana ne-tamoxifen bafumana olu hlobo lokungazinzi, nangona kunjalo, akufanele bathathe inhlanganisela yemifuno efana ne-herbal formula liu wei di huang ezinokunyusa amanqanaba e-estrogen.
Ayurveda
Kwimichiza ye- Ayurvedic , ukulala ngenxa ye-insomnia kudla ngokudibanisa nokungalingani kwe-vata. UVata ulawula ukuphefumula nokusabalalisa. Abantu abanokungalingani kwe-vata bavame ukuphazamiseka, ukuxhalaba, kunye nokwesaba ngokulahla. Olunye unyango lwe-Ayurvedic lusetyenziso lweoli kwintloko kunye neenyawo. Uhlobo lwe-pitta, iqondo lokushisa i-coconut i-oyile isetyenzisiweyo, uhlobo lwe-vata, ioli ye-same efudumele isetyenzisiweyo, kunye nehlobo le-kapha, ioli ye-mustard efudumele isetyenziswa rhoqo.
I-Chamomile Tea
Izilingo zezonyango azizange zibonise i-chamomile ukuba luncedo ukulala. I-Chamomile yimihla eqhelekileyo isetyenziselwa ukunciphisa ukuxhatshazwa kwemisipha, ukunciphisa ukungcola, nokunciphisa uxhalaba, oku kunokukunceda ukulala. Sip indebe yokutshisa itiye emva kokutya, kodwa ungayisisondeli kufuphi nombhede okanye kufuneka uvuke phakathi kobusuku ukuya kwindawo yokuhlambela. Iifiti , i-passionflower, kunye ne-ashwagandha zizinye iifom ezisoloko zisetyenziselwa ukulala. Njengoko kunye ne-chamomile, abazange bavelise ukusebenza kwabo kwizifundo.
Ezinye iziLungiso zendalo
- Ukutshisa okutshisayo, inqabileyo, i-foam inserted pillow insert, ebizwa ngokuba yi-Chillow, inokunceda ukuphoyisa intloko ubusuku bonke.
- Umnene, umculo ophuculayo ungenye ikhambi elingakunceda ukuphucula ukulala. Ugqirha lomculo lufunyenwe ukuphucula umgangatho wobuthongo, ukunciphisa ukuvuswa kokuhlwa, ukwandisa ixesha lokulala, nokwandisa ukwaneliseka ngokulala.
- Nangona amaxesha ama-kava aphakanyiswa ukuba aphelelwe yintlungu, i-United States Yokutya kunye noLawulo lweDrug (iDAA) ikhuphe umcebisi kubathengi malunga nobungozi obunobungozi obukhulu obushushu obubangelwa kukusetyenziswa kwezibonelelo zokutya eziqukethe i-kava.
- Ukungabikho kokuzilolonga kunokuba negalelo lokulala. Ukuxhatshazwa kwemisipha kunye nokuxinwa kwakha emzimbeni. Ukuzivocavoca kunokukhuthaza ubuthongo obunzima ngalobo busuku. Nangona kunjalo, ukuzivocavoca ngamandla okufuphi ukulala kunokunyusa amanqanaba e-adrenaline, okukhokelela ekusilele.
Ukuphucula i-Bedroom yakho yeFeng Shui
I-Feng shui, evela kwifilosofi yaseTshayina yaseTaoism, iyalela malunga nendlela yokulungisa amacumbi, ifenitshala, iiofisi, izindlu kunye namanye amalungiselelo okukhulisa amandla ahambayo kwiindawo eziphilayo. Ungasebenzisa iingcebiso ze-feng shui kwigumbi lakho lokulala.
ILizwi
Ngaphambi kokuba uqalise naziphi na izixhobo zendalo, qhagamshelana nogqirha wakho. Ukulahla okungapheliyo kungabonakalisa uphawu lwesinye isimo, njengokudandatheka, isifo senhliziyo, i-apnea yokulala, izifo zamaphaphu, ukukhanya okutshisayo, okanye isifo sikashukela. Cinga ngongqimba nje ngokuba "ukuvota" kwaye uqinisekise ukuba ufumana unyango olusenyongweni lweemeko ezinzima.
Ukuziphendulela: Ulwazi oluqulethwe kule ndawo lujoliswe kwiinjongo zemfundo kuphela kwaye alithathi indawo yeengcebiso, ukuxilongwa okanye unyango ngumgqirha onelayisenisi. Akunakuthetha ukukhusela zonke iindlela zokulondoloza, ukusebenzisana kwezidakamizwa, iimeko kunye nemiphumo emibi. Kufuneka uncede unyango lwangonyango ngokukhawuleza kuyo nayiphi na imiba yempilo uze ubonane nodokotela wakho ngaphambi kokusebenzisa elinye iyeza okanye wenze utshintsho kwi-regimen yakho.
> Imithombo:
> Qinisekisa M, MacDonald R, Fuchs E, et al. Ulawulo lwe-Insomnia Disorder [Internet]. I-Rockville (MD): I-Arhente yoPhando lwezeMpilo kunye neMigangatho (i-US); NgoDisemba ka-2015 (Ukuphononongwa koPhuculo lweNtsebenzo, iNombolo 159.) IsiHlomelo F, iiNkxaso eziNcedisayo: Ukusebenza koNyango oluNcedisayo kunye noNyango olungeNtsholongwane yokuLawula i-Insomnia Disorder. https://www.ncbi.nlm.nih.gov/books/NBK343492/.
> ULyseng-Williamson KA. I-Melatonin ikhutshwa ixesha elide. Iziyobisi kunye nokuguga . 2012; 29 (11): 911-923. i-doi: 10.1007 / s40266-012-0018-z.
> Ong JC, Manber R, Segal Z, et al. Iilingo elilawulwa ngokungalindelekanga lokucamngca ngengqiqo yokulala ngokungapheliyo. Ukulala . 2014; 37 (9): 1553-1563.
> Sarris J, Byrne GJ. Ukuphononongwa ngokuchanekileyo kokungazinzi kunye neyeza ezongezelelweyo. Ukuhlolwa kweMithi yokulala . 2011; 15 (2): 99-106. i-doi: 10.1016 / j.smvv.2010.04.001.
> Ukuphazamiseka kokulala: Ekujuleni. IZiko leSizwe leMpilo eQinisiweyo kunye neyoManyeneyo. https://nccih.nih.gov/health/sleep/ataglance.htm.