Ukuba ujongene nokungazinzi okanye ubunzima bokulala, iioli ezifunekayo zinokunika uncedo. Ekhutshwe kwiintyatyambo, amaqabunga, kunye nezinye izityalo zityalo, iioli ezifunekayo nganye zinomona okhethekileyo wesityalo.
Nangona izazinzulu zingakaboni ukuba njani okanye kutheni i-aromatherapy inokunceda ekunciphiseni iingxaki zokulala, kucingelwa ukuba ukunyusa iamolekyuli zeoli (okanye ukufumanisa amafutha abalulekileyo ngesikhumba) kungenza kusebenze imichiza yengqondo echaphazelekayo ekulawuleni ubuthongo.
Kuze kube yimini, kuncedwa kakhulu kwenzululwazi ye-aromatherapy kwimiphumo yokulala. Uphando oluphambili, nangona kunjalo, lubonisa ukuba ezinye iibisi ezifunekayo zinokukunceda ukuphucula, kwaye ke, khuthaza ukulala okungaphezulu. Nanku ukujonga kwioli eziyimfuneko ezisetyenziselwa ukulala:
Lavender
Ioli efunekayo isetyenziselwa ukulala, ioli ye-lavender ebalulekileyo (iLavandula angustifolia) inokuba yinzuzo ethile xa kufikelelwe ekunciphiseni iingxaki zokulala. Ngokomzekelo, ukufundwa kuka-159 kwabafazi besithuba se-159 emva kokubeleka kwafumanisa ukuba iiveki ezisibhozo zonyango kunye ne-lavender aromatherapy zancedise ukuphucula izinga lokulala (xa kuthelekiswa ne-placebo).
Abathathi-nxaxheba basebenzisa ioli ye-lavender bawa ngamaconsi amane e-10 ekhulwini yeoli ye-lavender (kunye neoli ye-sesame) kwibhola yekotoni ebekwe kwi-container. Bathabatha ukuphefumula okungaphezulu kwe-10 (ukusuka kumitha angama-20 ukusuka kwisitya) kwaye wabeka isikhephe ngaphaya komsila kwada kwasa.
Inkqubo yenziwa ubusuku obunye ngeveki kwiiveki ezisibhozo. Elinye iqela lilandela inkqubo efanayo kodwa lisetyenziselwa ioli yeesame.
Kwiphononongo epapashwe kwi- Nursing kwi-Care Critical Care ngo-2017, abantu abangama-60 abaneesifo senhliziyo abaye kwinqanaba lokunyamekela kakhulu banikwa i-2 ekhulwini yeoli ye-lavender (inhalation) okanye akukho unyango lweentsuku eziyi-15.
Ukusetyenziswa kweoli ye-lavender i-aromatherapy iphucula izinga lokulala nokunciphisa uxhala.
Cedarwood
I-Cedrol, icandelo leoli efunekayo, ifunyenwe kwizifundo zokuqala ukuvelisa umonakalo owenzayo. Ngokomzekelo, uphando olubandakanya amabhinqa angama-178 lufumene ukuba izinga le-miosis (isilinganiselo somlinganiselo womfundi esetyenziselwa ukubonakalisa umsebenzi wesistim) kwanda emva kwe-cedrol inhalation, ebonisa ukuba i-cedrol inefuthe lokukhusela.
Ukufunda okufutshane okubandakanya abantu abadala abakhubazekile ngengqondo, iioli eziyimfuneko (kubandakanywa umxube ophethe i-cypress yaseJapan, i-Virgin cedarwood, i-cypress kunye neoli yepayini) ibekwe kwiitrosi malunga neentsimbi zemizuzu yonke imihla ngemihla engama-20. Ubuninzi bexesha lokulala lalide kuninzi kulabo basebenzisa iioli eziyimfuneko, ngokusa kusasa.
IBerggamot
Kuphando olupapashwe kwiiNkcazo zokuPhepha eziNcedisayo kwi-Clinical Practice ngo-2016, abaphandi bahlola ukusetyenziswa kwamafutha abalulekileyo (kuquka umxube oqukethe i-bergamot kunye ne-sandalwood) kwisixhobo somntu siqu se-aromatherapy ukuphucula ukulala. Emva kokunika abathathi-nxaxheba abangama-65 izixhobo, abaphandi bafumanisa ukuba ama-94 ekhulwini abasebenzisa ukuncedisa ukulala kunye ne-92 ekhulwini bathi baya kuqhubeka bewasebenzisa. Kulabo basebenzise i sixhobo, iipesenti ezingama-64 zabika ukuphucula umgangatho wobuthongo.
Ioyile Eziyimfuneko Ukugwema Ukulala
Amanye amafutha abalulekileyo afunyenwe ukwandisa uqwalaselo, njengale:
- I-Vetiver yafunyanwa ukwandisa ixesha lokuphumla kunye nokunciphisa ixesha lokulala elincinci, ngokutsho kwesifundo sezilwanyana sokuqala.
- I-petitgrain ioli efunekayo yandisa ukuphaphama nokunyamekela kwisifundo malunga nokusebenza komsebenzi kunye nokuxinezeleka.
- I-oyile ebalulekileyo yeoli ifunyenwe ukwandisa ukuphaphama, ngokutsho kwesahlolo somsebenzi wokuqonda.
- Ukufuthwa kweoli ye-Sandalwood kufunyenwe ukuphakamisa umpompo noxinzelelo lwegazi.
Iimpawu eziPhezulu kunye noKhuseleko
Abanye abantu bafumana impendulo yokumelana namafutha abalulekileyo. Uvavanyo lunconywa ngaphambi kokusebenzisa nayiphi na ioli entsha.
Ekubeni amafutha afanelekileyo kakhulu, kufuneka uhlale uqaphele xa usebenzisa i-aromatherapy. Ukuqala, qinisekisa ukudibanisa ioli efunekayo kunye neoli ye-oyilethi (njengejojoba okanye ioli e-almond amnandi) ngaphambi kokuba uyibeke esikhumbeni. Akukaze kusebenziswe ngokuthe ngqo kwesikhumba okanye isetyenziswe ngokwemali engaphezulu.
Ngaphezulu, amafutha abalulekileyo akufanele athathwe ngaphakathi ngaphandle kokulawulwa kweengcali zezempilo.
Ukuba ukhulelwe okanye uncelise, qiniseka ukuba uthethe nodokotela wakho ngaphambi kokusebenzisa amafutha abalulekileyo.
Funda kabanzi malunga nokusebenzisa amafutha abalulekileyo ngokukhuselekileyo , kwaye uthethe ugqirha ukuba unobungozi bokulala okanye ukuba ucinga ngokusetyenziswa kwe-aromatherapy kwonyango yokulala.
Indlela yokusebenzisa iiOyile ezibalulekileyo zokulala
Zininzi iindlela zokusebenzisa amafutha abalulekileyo. Enye indlela ukuhlalisa intamo, amahlombe kunye nayiphi na indawo kunye nokuxuba okubaluleke kakhulu kweoli.
Unokugubungela umsila weoli efunekayo yokulala ebhokisini yekotoni kwaye uyibeke ngomsila wakho ngokuhlwa ngeyure, okanye uguqulwe ngobhedu obuncedo olufunekayo ngaphambi kokulala.
> Imithombo:
> Dyer J, Cleary L, McNeill S, Ragsdale-Lowe M, Osland C. Ukusetyenziswa kweenkontsho zokuncedisa ngeengxaki zokulala: Uvavanyo lwamava olunezigulane. Ukuzalisa i-Ther Clin Pract. 2016 Feb; 22: 51-8.
> Karadag E, Samancioglu S, Ozden D, Bakir E. Iimpembelelo ze-aromatherapy ngobuninzi bokulala kunye nokuxhalaba kwezigulane. Ukunyangwa koNcedo lwabahlengikazi. Ngo-2017 Mar; 22 (2): 105-112.
> Keshavarz Afshar M, Behboodi Moghadam Z, Taghizadeh Z, Bekhradi R, Montazeri A, Mokhtari P. Lavender iphunga elicocekileyo ioli kunye nomgangatho wobuthongo kubasetyhini abasemva. Iran Red Crescent Med J. 2015 Apr 25; 17 (4): e25880.
> Takeda A, Watanuki E, Koyama S. Imiphumo ye-Inhalation Aromatherapy kwiimpawu zokuphazamiseka kokulala kwi-Elderly Dementia. U-Evid osekelwe kwiNkxaso ye-Alternat Med. 2017; 2017: 1902807.
> Ukuziphendulela: Ulwazi oluqulethwe kule ndawo lujoliswe kwiinjongo zemfundo kuphela kwaye alithathi indawo yeengcebiso, ukuxilongwa okanye unyango ngumgqirha onikwe ilayisenisi. 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.