Yize kungokwemvelo ukuzizwa ukhathazeka ngezikhathi ezithile uzizwa ukhathazekile ngaphandle kwesizathu futhi uma lezi zikhathazo ziqhubeka futhi zithinta impilo yakho yansuku zonke, ungase ube nesifo sokukhathazeka okujwayelekile.
Izimpawu zengcindezi ejwayelekile yokukhathazeka zingase zibandakanye ukungazinzi, ukuzizwa ziphelile noma ziphephe, ukucasula, ukubekezela noma ukugxila okuncane. Abantu bangase babone nezinguquko empilweni yabo engokomzimba njengenhloko, ubuhlungu bomhlathi, ukucindezeleka kwemisipha, ubunzima bokuwa noma ukulala (ubuthongo), umlomo owomile, ukukhathala, ukuqina kwesifuba, indigestion, ukubhuqa, ukujuluka ngokweqile, nokukhwabanisa.
Izifo Zemvelo Zokukhathazeka
Nakuba ucwaningo oluthile luveza ukuthi ezinye izindlela zokwelapha zemvelo zingase zinikeze izinzuzo, kubalulekile ukukhuluma nodokotela wakho ngaphambi kokusebenzisa enye imithi . Khumbula ukuthi akufanele isetshenziswe njengengxenye yokunakekelwa okujwayelekile ekwelapheni kwanoma iyiphi impilo yezempilo. Lezi ezinye zezindlela zemvelo ezihlolisiswa ukukhathazeka.
1) I-passionflower
I-passionflower ye-herb ( Passiflora incarnata ) inomlando omude wokusetshenziswa njengekhambi lomuntu lokukhathazeka nokulala.
Izifundo ezimbili ezibandakanya inani labantu abangu-198 bahlola ukuphumelela kwe-passionflower yokukhathazeka. Ucwaningo olulodwa lwathola ukuthi i-passionflower ingafaniswa nemithi ye-benzodiazepine. Kwakukhona nokuthuthukiswa kokusebenza komsebenzi nge-passionflower nokulala okuncane nge-passionflower uma kuqhathaniswa ne-mexazolam yezidakamizwa, noma kunjalo, kwakungabonakali ngokuphawulekayo.
Imiphumela emibi ye-passionflower ingafaka isicanucanu, ukuhlanza, ukulala nokushaya kwenhliziyo ngokushesha.
Ukuphepha kwe-passionflower kwabesifazane abakhulelwe noma abahlengikazi, izingane, noma abantu abanezinso noma isifo sesibindi ayisungulwa. Kube khona imibiko emihlanu eNorway yabantu abakhubazekile okwesikhashana ngemuva kokusebenzisa umkhiqizo ohlangene oqukethe i-passionflower. Ayaziwa ukuthi ezinye izithako ezisezelayo zidlala indima.
I-passionflower akufanele ithathwe ngamademoni ngaphandle kokuphathwa kwezokwelapha. I-passionflower ingathuthukisa umphumela we-pentobarbital, imithi esetshenziselwa ukulala nokuhlukunyezwa kwengcindezi.
2) Umzimba
Ukwelashwa kwe-massage, i-shiatsu, nezinye izinhlobo ze-bodywork kusetshenziselwa ukunciphisa ukungezwani kwemisipha, ukunciphisa ukucindezeleka, nokuthuthukisa ubuthongo. Zama ezihlukahlukene zezitayela zokubuthwa ezithandwayo .
3) Ingqondo / Izindlela zomzimba
Ukuzivocavoca / umzimba ukuphefumula umzimba, ukuzivocavoca umzimba, yoga, tai chi , self-hypnosis, ukuzindla, kanye biofeedback kukhona ezinye amasu ukunciphisa ukucindezeleka esetshenziselwa ukukhathazeka. Zama amasu ahlukene futhi unqume ukuthi yikuphi isimiso ongazihlanganisa nesimiso esibucayi. Izinketho ezimbalwa eziyinhloko: ukuphefumula kwesibindi, impendulo yokuphumula, nokuzindla kwengqondo.
4) i-Valerian
I- herb valerian (i- Valeriana officinalis ) iyaziwa kakhulu ngokuthi ikhambi le-herbal lokulala. I-Valerian isetshenziselwa neziguli ezinezinkathazo ezincane, kodwa ucwaningo olusekela ukusetshenziswa kwalo kokukhathazeka lukhawulelwe.
Isibonelo, abacwaningi abakwaChranean Collaboration bahlaziya izifundo ku-valerian ngokukhathazeka. Ucwaningo olulodwa kuphela oluhlangabezana nezindlela zabo zekhwalithi. Kwakuyinkinga yesonto eliqhathaniswa ne-valerian, imithi diazepam (Valium), kanye ne-placebo kubantu abangu-36 abanenkinga yokukhathazeka jikelele.
Awekho ukuhlukahluka okuphawulekayo okutholakala phakathi kwamaqembu, mhlawumbe ngenxa yobukhulu besifundo.
I-Valerian ivame ukuthathwa ihora ngaphambi kokulala. Kuthatha cishe amasonto amabili kuya kwamathathu ukusebenza futhi akufanele isetshenziswe izinyanga ezingaphezu kwezintathu ngesikhathi. Imiphumela emibi ye-valerian ingabandakanya ukuhlushwa okuncane, ukukhanda ngamakhanda, amaphupho, nokusizi. Nakuba itiye le-valerian ne-extracts ye-liquid iyatholakala, iningi labantu alithandi iphunga le-valerian futhi likhetha ukuthatha ifomu le-capsule.
I-Valerian akufanele ithathwe ngemithi eminingi, ikakhulukazi leyo ecindezela isimiso sezinzwa eziphakathi, njengama-sedatives nama-antihistamine.
I-Valerian akufanele ithathwe ngotshwala, ngaphambi kokuhlinzwa noma ngemuva kokuhlinzwa, noma ngabantu abanesibindi sebindi. Akufanele isetshenziswe ngaphambi kokushayela noma ukusebenzisa imishini. Kunconywa ukubonisana nodokotela oqeqeshiwe.
5) Kava
Abomdabu basePolynesia, isitshalo se-kava (i- Piper methysticum ) sitholakale sinemiphumela yokulwa nokukhathazeka kubantu.
Nokho, i-United States Food and Drug Administration (FDA), ikhiphe iseluleko kulabathengi mayelana nokulimala okungaba khona kokulimala okukhulu kwesibindi okuvela ekusetshenzisweni kwezidakamizwa zokudla eziqukethe i-kava. Kuze kube manje, kuye kwaba nemibiko engaphezu kwengu-25 yemiphumela emibi kakhulu emisebenzini ye-kava kwamanye amazwe, kuhlanganise neziguli ezine ezidinga ukufakelwa kwesibindi.
6) I-Gamma-Aminobutyric Acid (GABA)
I-GABA iyin -amino acid eyaziwa ukuthi idlala indima emzimbeni wezinkathazo. Imithi ethile yemithi yokukhathazeka isebenza ngokuthinta ama-GABA receptors ebuchosheni. I-degree lapho izakhi ze-GABA ezenziwe ngomlomo zingafinyelela khona ebuchosheni, noma kunjalo, aziwa.
7) i-Aromatherapy
Amafutha abalulekile wezitshalo anganezelwa kumabhati, amafutha okugcoba noma ama-infused. Amafutha abalulekile asetshenziselwa ukukhathazeka nokukhathazeka okwesabayo: i-bergamot, i-cypress, i-geranium, i-jasmine, i-lavender, i-melissa, i-neroli, i-rose, i-sandalwood ne-ylang-ylang. I-lavender iyona evame kakhulu futhi yenza isisekelo sezingxube eziningi zokuphumula.
- Iyini i-Aromatherapy?
- Amathiphu ekuthengeni amafutha abalulekile
- Ukusebenzisa Amafutha Obalulekile Ngokuphepha
Ezinye izifo
- I-Picamilon
- Theanine
- B Complex
- Yoga
Ithiphu
Kubalulekile ukuba uhlolwe udokotela wakho ukuze uthole ukuxilongwa okufanele futhi ukulawula ezinye izinkinga zezokwelapha ezingase zifane nokukhathazeka.
> Imithombo:
> Andreatini R, Sartori VA, Seabra ML, Leite JR. Imiphumela ye-valepotriates (i-valerian extract) ekudleni okukhathazayo okujwayelekile: isifundo se-pilot esilawulwa ngokungahleliwe. I-Phytother Res. 16.7 (2002): 650-654.
> U-Ernst E. Herbal izixazululo zokukhathazeka - ukubuyekezwa okuhlelekile kwezilingo zokwelashwa ezilawulwayo. I-Phytomedicine. 13.3 (2006): 205-208.
> Miyasaka LS, Atallah AN, Soares BG. Valerian ukukhathazeka kokukhathazeka. Cochrane Database Syst Rev. 2006 Oct 18; ( > 4): CD004515 >.
> Miyasaka L, Atallah A, Soares B. Passiflora ukukhathazeka kokukhathazeka. I-Cochrane Database Syst Rev. 2007 Jan 24; ( > 1): CD004518 >.