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Izindlela ezingekho phantsi kweDrama zokufumana ubusuku obuhle -Noba unamahlombe okanye ubuhlungu bokubuyaIngaba intlungu yakho iphosa kwaye ijika ubusuku bonke? Kodwa ngokufanayo, uyaphikisana nembono yokuthatha iipilisi zokulala? Okanye ngaba uwathatha kodwa ufuna ukuyeka?
Nangona uphando oluncinane luye lwenziwe kwizonyango ezipheleleyo ezisebenzela intlungu kunye nokulala, esinye isithembiso siyakhupha. Slayidi ukufunda malunga neendlela ezi-3 ezinokukunceda ufumane ubuthongo obuhle- ngaphandle kwentlungu okanye intlungu.
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I-Valerian yoBuhle boBukulala Ubuthongo Xa Unesihlungu SokugulaI-Valerian imifuno endala eye yasetyenziselwa ukulala ngenxa ye-2 leminyaka xa ugqirha uGalen emisela izigulane zakhe zokulala. Ngaphandle kokunqongophala, i-valerian isetyenziselwa ukuphelisa uxhalabhaka, ukuxinwa kwentloko kunye nokunyanga ezinye iimeko, ngokunjalo neNational Centre for Complementary and Integrative Health (NCCIH).
I-Valerian inokuthathwa njengetayi. Kufumaneka kwakhona njengokwakheka kwamanzi kunye nefomatile kunye nefomsule ifomu. Kukhuselekile ukuba kuthathe ixesha elifutshane (iiveki ezi-4 ukuya kwezi-6). Iprofayili yokhuseleko lwexesha elide likaVelerian ayiziwa.
Iziphumo ezinobungozi ezinokuthi zibe zincinci, ngokubhekiselele kwi-NCCIH kwaye zibandakanya ukhathala ekuseni emva kokuba uyisebenzise, ufumana intloko, utywabile, kunye / okanye isisu esicasulayo.
Nangona i-valerian idlalwa njengendlela yokuphuza yokulala , i-NCCIH ibika ukuba ubungqina obunjani obuphezulu, oko kukuthi ubungqina obufikile kwizifundo ezicwangcisiweyo, ziyafumaneka ukuqinisekisa ukuba luncedo ngokwenene (okanye nayiphi na enye ingxaki). Kodwa abayikuyilawula, nokuba kunjalo.
Kuze kube ngoku, iingxelo ze-NCCIH, izifundo eziye zenziwa okanye zenziwa ngoku ngokuphathelele kwi-valerian ekujoliseni kwayo ekubuthweni komdala omdala osempilweni, nakubantu abanesifo sika-Parkinson. Olunye uphando lubonakala kwi-valerian's potential (kunye neentlobo zamanye amagqabi) ukuze kunqunywe iimpawu zokuxhatsha.
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Izilwanyana zaseMelatonin Xa ubuhlungu buphazamisa ukulala kwakhoI-Melatonin yi-hormone edlala indima ebuthongweni kunye nomlinganiselo we-melatonin ebuchosheni bakho buphakamileyo ebusuku kwaye buphantsi ekuseni.
Ngoko ke, ixesha lemihla uthatha i-melatonin mhlawumbi yenza umehluko malunga nayiphi na imiphumo onokuyenza ngenxa yoko. Ngokomzekelo, ukugcina izibane ebusuku kungavimba ukuveliswa kwe- melatonin , leyo nto leyo ingayithintela imizamo yakho yokulala. Ngamafutshane, i-melatonin ithintela iwashi yakho ye-biological.
I-NCCIH ibika ukuba iinjongo ezininzi zijonge imiphumo ye-melatonin ekulala-ikakhulukazi kwiimeko ze-jet lag okanye ishedyuli yokulala yabasebenzi basebusuku-bonise ukuba le ncediso ingaba luncedo. Oko kwathiwa, izifundo zokungazinzi, ngokukodwa, zenze iziphumo ezidibeneyo.
I-NCCIH ithi izongezelo ezininzi azizange zihlolwe ngabafazi abakhulelweyo, oomama okanye abantwana. Ukuba nguwe okanye umntwana wakho kwaye ucinga nge-melatonin, kukulungele ukuthetha nodokotela wakho kuqala. (Izifundo ezimbalwa ze-melatonin zenzelwe abantwana kodwa zincinci kwaye zazingakhange zihlole i-long-term effects, i-NCCIH ithi.)
Enyanisweni, kuzo zonke iindawo, ngelixa i-melatonin inokuthi ikhuselekile ukusetyenziswa kwexesha elifutshane, iphrofayili yokhuseleko lwangexesha elide alizange ifundwe.
Njengoko uncedo, i-melatonin ayinalo indawo yeyeza lokulala xa uyayidinga. Ukuba ukulala kwakho kuqhubeka kwaye / okanye uneminye impawu, uthetha nodokotela wakho. Ngaphakathi kwemizila efanayo, i-melatonin ilawulwa yi-FDA, kodwa ngendlela engqongqo kakhulu kunokuba imithi okanye imithi ephilileyo, i-NCCIH ithi. Baxwayisa ukuba i-melatonin ikwazi ukusebenzisana namanye amayeza onokuyithatha, okanye inokunyusa umngcipheko wakho kwimicimbi yempilo enxulumene nokuhlinzwa, ukuba ngaba ucebileyo.
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Ukucamngca Ukucamngca Ukulala NezobuhlunguIsiqhelo esichukumisayo esisenziwa ekupheleni komhla kunokukunceda ulale kwaye uhlale ubusuku bonke. Ngokutsho kwe-NCCIH, ubungqina obuvela kwizifundo ezikule sihloko bubonisa indawo yokuphucula ubuchule njengenxalenye yesicwangciso esiphezulu sokuphucula ubuthongo. Ngokufanelekileyo, i-NCCIH ibika, uya kudibanisa isimiso sakho sokuphumla kunye nezinye iindlela zokulala zokulala, ezifana nokugcina ishedyuli yokulala, ulala ebumbini elithe cwaka, kwaye ugweme ukukhuthaza izinto ezifana ne-caffeine, ukutya okunzima, utywala kunye nokuzivocavoca kungekudala ngaphambi kokulala .
Uvavanyo lwe-2011 nguGross, et al. Kupapashwe kwi- Explore (NY) xa kuthelekiswa neyeza zokulala kunye nokunciphisa uxinzelelo lokuxinwa kwengqondo kwaye kufumaneke ukunciphisa uxinzelelo lokuxinwa kwengqondo ukuze kube yinto efanelekileyo yokusetyenziswa kweziyobisi. Ngesihloko sokubuyiselwa ebuthongweni obuthathaka, abalobi bathi: "Nangona kungabalulekanga, kuyathakazelisa ukuphawula ukuba amaxabiso okubuyiswa ekubuthongeni okungafanelekanga ... ayephezulu kakhulu emva kokunciphisa ukunyamezela kwengqondo kunokwedlula i-pharmacology kwiiveki eziyi-8 kunye neenyanga ezi-5. "
Yintoni Ukucinga Ngengqondo?
Ukucamngca ngengqondo yinkqubo yeqela leeveki ezili-8 efundisa ubuchule bokucamngca, ukuphenya umzimba kunye ne yoga. Isetyenziselwa iintlobo ezahlukeneyo zezifo eziquka intlungu engapheliyo kunye nokulala. Ukuze ufunde kabanzi, khangela amanqaku alandelayo:
Ezinye Iintlobo Zendlela Yokuphumla
Ezinye iindlela zokuphucula ziye zafundiswa ngokunjalo kodwa ziphumo ezixubileyo nezingenangqiqo. Ezi ziquka i-biofeedback, umfanekiso okhokelwayo, i-hypnotherapy, kunye nokunye. Oku akuthethi ukuba izinto ezinjalo aziyi kubaluleka ekufuneni ubuthongo obuhle, kodwa ngoku, ukuhlolwa kwezesayensi kungabathwali njengonyango.
Imithombo:
I-Gross, CR, iKreitzer, MJ, Reilly-Spong, M., Wall, M., Winbush, NY, Patterson, R., Mahowald, M., Cramer-Bornemann, M., Ukunyanzeliswa kwengqondo kunye no-Pharmacotherapy Ukuqhawula kwiSiseko esiPrayimari: Uvavanyo lweCliniki oluLawuliweyo olungaphendulwanga. Hlola (NY). 2011; 7 (2): 76-87.
> Melatonin: Okufuneka Ukwazi. Iziko leSizwe leNgcaciso yeMpilo eQinisiweyo kunye neNtsebenziswano. Ukuhlaziywa kokugqibela: Meyi 2015. https://nccih.nih.gov/health/melatonin
> NIH. Izifo zokulala. Iziko leSizwe leZiko leMpilo eliNcedisayo kunye neNgcaciso. https://nccih.nih.gov/health/sleep Kugcine ukuhlaziywa: Oktobha 2015.
> Valerian. Iziko leSizwe leNgcaciso yeMpilo eQinisiweyo kunye neNtsebenziswano. Ukuhlaziywa kokugqibela: Epreli 2012.