Izindlela Zokwemvelo Zokuthola Ubuthongo Naphezu kwe-Neck noma Ubuhlungu Emuva

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Izindlela Ezingahambi Nezidakamizwa Zokulala Ubusuku Buhle - Naphezu Kwezintambo Zakho noma Ubuhlungu Bakho

Ingabe ubuhlungu bakho buye bukhence futhi buke ubusuku bonke? Kodwa ngokufanayo, wena unamathela emcimbini wokuthatha amaphilisi okulala? Noma uwathatha kodwa ufuna ukuyeka?

Nakuba ucwaningo oluthile lwenziwa ezenzweni eziphelele ezisebenzela kokubili ubuhlungu nokulala, ezinye izithembiso zizokwehla. Slayida ukuze ufunde amasu angama-3 angakusiza ukuba ulale ubusuku obuhle - naphezu kobuhlungu bentamo noma emuva.

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I-Valerian yokulala ubusuku obuhle uma unezinhlungu eziphuthumayo

I-Valerian imifino eneminyaka eminingi esetshenziselwa ukuleleka kusukela ekhulwini lesibili lapho udokotela uGalen enqumela iziguli zakhe zokulala. Kanye nokulala, i-valerian isetshenziselwa ukuqeda ukukhathazeka, ikhanda lokucindezeleka nokuphatha ezinye izimo, ngokusho kwe-National Center for Complementary and Integrative Health (NCCIH).

I-Valerian ingathathwa njengetiye. Ibuye itholakale njengokwakheka kwamanzi futhi kuthebhulethi nakwifomu le-capsule. Kungenzeka ukuthi kuphephile ukuthatha isikhathi esifushane (amasonto amane kuya kwangu-6). Iphrofayela yokuphepha yesikhathi eside seValerian ayaziwa.

Imiphumela emibi ingase ibe mnene, ngokusho kwe-NCCIH futhi ihlanganise nokukhathala ekuseni emva kokuyisebenzisa, ukuthola ikhanda, isizungu, kanye / noma isisu esithukuthele.

Nakuba i-valerian ivame ukufakwa njengendlela yokuphumula yokulala , i-NCCIH ibika ukuthi ubufakazi obunjalo obuphezulu abukho ubufakazi, okusho ukuthi ubufakazi obufinyelelwe yizifundo ezenziwe ngokuqinile, kuyatholakala ukuqinisekisa ukuthi kuyasiza ngempela kule nkinga (noma enye). Kodwa abakubusisi, noma kunjalo.

Kuze kube manje, imibiko ye-NCCIH, izifundo ezenziwe noma ezenziwa okwamanje nge-valerian zigxile ekubhekaneni nokulala komdala omdala onempilo, nakubantu abanesifo sika-Parkinson. Okunye ukuhlola kubheka amandla ka-valerian (kanye nokukwazi kwamanye amakhambi) ukukhulula izimpawu zokuya esikhathini.

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Izithako ze-Melatonin Uma Ubuhlungu Buphazamisa Ukulala Kwakho

I-Melatonin iyi-hormone edlala indima ebuthongweni nenani le-melatonin ebuchosheni bakho obuphakeme ebusuku futhi ephansi ekuseni.

Ngakho-ke, isikhathi sosuku uthatha i-melatonin cishe kwenza umehluko kunoma imiphi imiphumela ongase uyenze ngokwenza kanjalo. Isibonelo, ukugcina izibani ebusuku kungavimbela ukukhiqizwa kwe-melatonin , okuyinto, futhi, ingavimbela imizamo yakho yokulala. Ngamafuphi, i-melatonin ithinta iwashi lakho lezinto eziphilayo.

I-NCCIH ibika ukuthi ucwaningo oluthile olubheka imiphumela ye-melatonin lapho ulele-ikakhulukazi ezimweni ze-jet lag noma isimiso sokulala sabasebenzi basebusuku - bonisa ukuthi le nkengezo ingaba usizo. Lokho kusho ukuthi izifundo zokulala, ikakhulukazi, zanikeza imiphumela ehlanganisiwe.

I-NCCIH ithi izithako eziningi azihlolwanga ngabesifazane abakhulelwe, omama abahlengikazi noma izingane. Uma ngabe wena noma ingane yakho ucabangela i-melatonin, kungcono ukukhuluma nodokotela wakho kuqala. (Ucwaningo oluncane lwe-melatonin lwenziwe ezinganeni kepha lwaluthile futhi aluhlolisanga imiphumela yesikhathi eside, i-NCCIH ithi.)

Eqinisweni, kuzo zonke izilwane, kanti i-melatonin kungenzeka ukuthi iphephile ukusetshenziswa kwesikhathi esifushane, iphrofayili yayo yokuphepha yesikhathi eside ayizange ifundwe.

Njengengxenye yokwengeza, i-melatonin ayifaki esikhundleni semithi yokulala uma uyidinga. Uma ukulala kwakho kuqhubeka futhi / noma unezinye izimpawu, khuluma nodokotela wakho. Ngaphakathi kwemigqa efanayo, i-melatonin ilawulwa yi-FDA, kodwa ngendlela engavamile kunomuthi noma imithi eminingi, i-NCCIH ithi. Bayaxwayisa ukuthi i-melatonin ingase ihlanganyele neminye imithi ongayithatha, noma ingandisa ingozi yakho ezindabeni zezempilo ezihlobene nokuhlinzwa, uma ngabe lokho kuhleliwe.

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Ukuzindla Ngezindleko Nokulala

Umkhuba owenzayo owenziwe ekupheleni kosuku ungakusiza ulale futhi uhlale ubusuku bonke. Ngokusho kwe-NCCIH, ubufakazi obuvela kulesi sihloko bubonisa indawo yezinqubo zokuphumula njengengxenye yesu eliphelele lokuthuthukisa ubuthongo obukhona. Ngokufanelekile, i-NCCIH ibika ukuthi uzohlanganisa isimiso sakho sokuphumula kanye nezinye izindlela zokulala zokulala ezifana nokugcina isimiso sokulala njalo, ukulala egumbini elithule, elimnyama, nokugwema izikhuthazo ezifana ne-caffeine, ukudla okunzima, utshwala nokuzivocavoca nje ngaphambi kokulala .

Ucwaningo luka-2011 lukaGross, et al. eshicilelwe ku- Explore (NY) uma kuqhathaniswa nemithi yokulala nokucabanga kokunciphisa ukucindezeleka kwengqondo futhi ithola ukunciphisa ukucindezeleka kwengqondo ukuze ibe yindlela ehlukile yokusebenzisa izidakamizwa. Mayelana nesihloko sokuphumula ekubuthongweni okuncane, abalobi bathi: "Nakuba kungabonakali ngokuphawulekayo, kuyathakazelisa ukuphawula ukuthi amazinga okuvuselela ekulaleni okuncane ... ayephezulu kakhulu ngokulandela ukunciphisa ukucindezeleka kwengqondo kunokusekelwa kwemithi emavikini angu-8 futhi ezinyangeni ezingu-5. "

Yini Ukuzindla Ngengqondo?

Ukuzindla kwengqondo kuyinto uhlelo lweqembu lamaviki angu-8 olufundisa abahlanganyeli amasu okuzindla, ukuskena komzimba kanye ne-yoga. Isetshenziselwa izifo ezihlukahlukene ezihlanganisa ubuhlungu obungapheli kanye nokulala. Ukuze ufunde kabanzi, hlola izihloko ezilandelayo:

Ezinye izinhlobo Zendlela Yokuphumula

Ezinye izindlela zokuphumula ziye zafundiswa kanye kodwa ngemiphumela ehlanganisiwe neyengavamile. Lokhu kufaka phakathi i-biofeedback, isithombe esiqondisiwe, i-hypnotherapy, nokuningi. Lokhu akusho ukuthi imikhuba enjalo ngeke ibe yigugu ekufuneni ubuthongo obuhle, kodwa kuze kube manje, izinkinga zokuhlola zesayensi azizibheki njengezokwelapha.

_Imithombo:

_{I-Gross, CR, iKreitzer, MJ, Reilly-Spong, M., Wall, M., Winbush, NY, Patterson, R., Mahowald, M., Cramer-Bornemann, M., Ukuhlukunyezwa Kokucindezeleka Kokucindezeleka Nama Pharmacotherapy for Chronic Ukuqwashisa Okuyisisekelo: Isivivinyo Sokulawulwa Kwemithi Esilawulwe Ngokungahleliwe. Hlola (NY). 2011; 7 (2): 76-87.}

> Melatonin: Okudingeka Ukwazi. Isikhungo sikaZwelonke seWebhu yeHlelo LokuQinisekisa nokuHlanganisa. Kugcine ukubuyekezwa: May 2015. https://nccih.nih.gov/health/melatonin

> NIH. Izinkinga zokulala. Isikhungo sikaZwelonke seWebhu yeNgcono kanye neNhlanganisela yezeMpilo. https://nccih.nih.gov/health/sleep Kugcine ukubuyekezwa: Okthoba 2015.

> Valerian. Isikhungo sikaZwelonke seWebhu yeHlelo LokuQinisekisa nokuHlanganisa. Kugcine ukubuyekezwa: ngo-Ephreli 2012.