Amathiphu Eningi Okuthola Ukuphumula Okungcono Kokuhlwa
Nakuba kuvamile ukuba ubusuku obungenalutho ubuthongo, ukulala ngukuntula ukungakwazi ukulala noma ukuvusa ngokweqile ubusuku obonakalisa ukusebenza kwansuku zonke. Ezokwelapha zemvelo, ezintathu ziye zaboniswa ukuthi ziyasiza, kanti ezinye zinokunye ubufakazi bokuqala kodwa obungavumelani. Njengoba ukungakwazi ukulala okungapheli kungaxhunyaniswa nezinkinga zempilo eziningana (njengokushukela kwesifo sikashukela, ukucindezeleka kwegazi nokucindezeleka), kubalulekile ukubonana nodokotela wakho futhi ugweme ukuzitholela ngokunye nemithi.
Nazi izixazululo ezingu-14 zemvelo okufanele zicatshangelwe:
I-Melatonin
Izithako ze- Melatonin zinconywa kabanzi ngezimo ezihlukene zokulala, kodwa ubufakazi obuhle kakhulu ukusiza ngezinkinga zokulala ezibangelwa umsebenzi wokushintsha noma i-jet lag. I-Melatonin iyi-hormone eyenzeka ngokwemvelo elawula umjikelezo wokulala-ubuthongo ebuchosheni. Ikhiqizwa kusuka ku-serotonin uma ukuvezwa kokukhanya kuyancipha ebusuku. Isetshenziswe ezimweni lapho ukulala kuphazamiseka ngenxa yamazinga aphansi okuthiwa i-melatonin ebusuku njengokuguga, ukuphazamiseka kwe-affective (isib. Ukucindezeleka), ukuphazamiseka kwesifo sokuphazamiseka kwesigaba sokulala, noma i- jet lag .
Izithako ze-Melatonin zingase zithuthukise ikhwalithi yokulala nokuqwashisa kwasekuseni kubantu abadala asebekhulile benokulala. Ukukhishwa kwe-melatonin okwesikhashana kusetshenziselwa ukuphatha ukulele kokuqala kwabantu kubantu abangaphezu kweminyaka engu-55 e-European Union nakwezinye izindawo. Ezingxenyeni eziningi ze-melatonin ngenxa yokulala kwabantu abadala, i-melatonin ithathwe emahoreni amabili ngaphambi kokulala kuze kube amasonto angu-13.
Ukuthatha isikhathi kubalulekile-uma i-melatonin ithathwa ekuseni, iphuza amaqhinga e-circadian kodwa iyaqhubeka uma ithathwa ntambama noma kusihlwa.
Ukukhanya okukhanyayo
Ukwelashwa okulula kusetshenziswe njengengxenye yezinhlelo zokwelapha ubuthongo. Uma unenkinga yokulala ebusuku noma ukulibala ukulala-phase syndrome, ungase udinge ukukhanya okwengeziwe ekuseni.
Ukuvezwa okukhanyayo kudlala indima ebalulekile ekutsheleni umzimba uma uzolala (ngokwandisa ukukhiqizwa kwe-melatonin) nokuthi nini ukuvuka. Ukuhamba ngaphandle kwento yokuqala ekuseni noma ukwelashwa okulula imizuzu engu-30 kungasiza.
Ngakolunye uhlangothi, uma uthola ukuthi uvuka ekuseni kakhulu noma uke wahamba nge-sleep-phase syndrome, ungase udinge ukukhanya okusabalalisa kakhulu futhi ungazama ukuhamba ngaphandle noma ukwelashwa okulula amahora amabili kuya kwamathathu kusihlwa. Amayunithi wezokwelapha okukhanyisa ekhaya atholakalayo futhi angase anconywe udokotela noma uchwepheshe wakho wokulala ukuze asebenzise ngokubambisana nokulala kwakho.
Ukuzindla Nezintambo Zokuphumula
Umkhuba wokuzindla njalo ungasiza ekukhuthazeni ubuthongo ngokunciphisa ukuphefumula nokunciphisa amazinga e-hormone yokucindezeleka. Ukuzindla yindlela ehilela ukuqondisa ngokucophelela into okugxilwe kuyo (njengokuphefumula noma umsindo noma izwi) ukuze ukwandise ukuqwashisa, ukhulule umzimba, futhi ugcine ingqondo. Ezinye izinhlobo zokuzindla zihlanganisa ukuzindla okuqondisiwe, ukuzindla kwe-vipassana, i-yoga nidra, noma ukuskena komzimba. Zama futhi:
- Ukubukwa: Kubandakanya ngokucabangela ukucabanga ngesimo esiphumuzayo. Ungazama embhede amaminithi angu-20 ngaphambi kokulala. Hlanganisa zonke izinzwa zakho. Uma uzicabangela esiqhingini esishisayo, cabanga ngendlela umoya oshisayo ozwa ngayo ngesikhumba sakho. Ake ucabange iphunga elimnandi lezimbali, ubheke amanzi futhi ulalele amaza. Uma kubonakala ngokucacile ukubonakala komzimba nezinzwa eziningi ozibandakanyayo, kuzoba ngcono nakakhulu.
- Impendulo yokuphumula: Impendulo / ingqondo yomzimba eyenzeka emva kokulandela imiyalelo ethize iphethini ngokuseduze ngemva kokuzindla kwe-Transcendental.
- Ukucabanga: Uhlobo lokuzindla olubandakanya ukugxila kwengqondo yakho okwamanje.
Ubufakazi bokuqala bubonisa ukuthi amasu okuzindla angathuthukisa ukulala. I-National Center for Complementary and Integrative Health ithi amasu okuphumula anebufakazi obanele bokuthi bangasiza ekusilele. Kodwa ucwaningo oluqhubekayo lusadingeka.
Yoga
Uhlelo lokuphumula, ukuphefumula, ukuvivinya umzimba nokuphulukisa ngokuvela efilosofi yaseNdiya, i-yoga iye yachazwa njengobumbano wengqondo, umzimba, nomoya.
Izifundo zokuqala zibonisa ukuthi kungasiza ukulala, ngokusho kweNational Center for Complementary and Integrative Health.
Hypnosis
I-hypnosis yindawo lapho umuntu egxila kakhulu, ekwazi, futhi evulekile ukusikisela. Nakuba indlela esebenza ngayo ingaqondakali, i-hypnosis ingabangela izinguquko zomzimba emzimbeni njengokunciphisa kwenhliziyo, ukucindezelwa kwegazi, namaphethini obuchopho obuchopho be-alpha, afana nokuzindla nezinye izinhlobo zokuphumula okujulile. I-hypnosis ingase ibe usizo ekuthuthukiseni ukuphumelela kokwelashwa kwengqondo-yokuziphatha kanye namasu okuphumula. Kodwa izifundo ezenziwe kuze kube manje aziklanyelwe kahle.
I-Acupuncture
Ukwakhiwa kwe-acupuncture ne-acupressure kungasiza ngokuqwashisa. Ucwaningo luye lwabonisa ubufakazi bokuthi lungasiza, kodwa izifundo ziyizinga eliphansi lezesayensi.
Aromatherapy
Ukuhlaziywa kuka-2011 akutholakali izifundo ezinamandla ngokwanele ukunikeza ubufakazi obuhle be-aromatherapy ekusizeni ubuthongo. Iphunga le-English lavender i- aromatherapy yamafutha sekuyisikhathi eside lisetshenziswe njengendlela yokwelapha abantu ukusiza abantu balele. Ingenye yamafutha abalulekile kakhulu. Zama ukufaka i-lavender sachet ngaphansi komcamelo wakho noma ubeke amaconsi amabili e-lavender ebalulekile ekhanda. Noma engeza amaconsi amaningana amafutha e-lavender ekugezeni-ukwehla kokushisa komzimba ngemuva kokugeza okufudumele nakho kusiza ngokulala. Amanye amafutha e-aromatherapy akholelwa ukusiza ngokulala yi- chamomile ne- ylang-ylang .
Ukudla nokudla
Okudlayo nalokho ongakwenzi kungaba nomthelela ekwenzeni kwakho ukulala nokulala.
- Nciphisa Ukudla Kwakho Kokudla Kwe-Caffeine, Utshwala NoNicotine: I-caffeine ne-nicotine ingaba nomthelela omubi ebuthongweni, okwenza ubuthongo nokuphumula. Ngaphandle kwekhofi, itiye, neziphuzo ezithambile, funa imithombo efihlekile ye-caffeine njengokothokolethi, ukukhwehlela nomuthi wokushisa, kanye neminye imithi engaphezu kwe-counter. Ukusetshenziswa kotshwala kungabangela ukuvuka kwebusuku.
- Sika U-Sugar Sugar: Nakuba ushukela unganika amandla amakhulu, kuphila isikhathi esifushane futhi kungabangela amazinga kashukela angalingani. Lokhu kungaphazamisa ukulala phakathi nobusuku njengoba amazinga kashukela egazi awela.
- Yidla ukudla okukusiza ukuthi ulale: I-Tryptophan iyinhlangano yama-amino acid ehamba ngokwemvelo eyisandulela se-serotonin, okuguqulwa ibe yi-melatonin. Yidla ukudla okudla okunama-carbohydrate njengabaqaphi bezinhlamvu ngaphambi kokulala. Hlanganisa nokudla okunevithamini B6, etholakala ngogciwane kakolweni, imbewu ye-sunflower, nobhanana, okuthuthukisa ukuguqulwa komzimba we-tryptophan. Qaphela ukuthi izithako ze-L-tryptophan azikhuthazwa njengoba ziye zaxhunyaniswa ne-eosinophilia-myalgia syndrome.
- Yidla ukudla okuyi-Magnesium-Rich: I-magnesium yamaminerali isilwane esingokwemvelo. Ukuntuleka kwe-magnesium kungabangela ubunzima bokulala, ukuqothulwa, ukuthuthumela kwemisipha noma iziqu, ukukhathazeka, ukucasula, nobuhlungu. Ukudla okunomsoco we-magnesium kuyizinambuzane nembewu, imifino emifino eluhlaza, ama-almond, ama-cashews, ama-molasses ama-blackstrap, imvubelo ye-brewer, nezinhlamvu ezigcwele. Ngaphezu kokufaka konke lokhu okudla ekudleni kwakho, ungazama futhi imifino eluhlaza yemifino eluhlaza.
I-Vitex Agnus Castus
Imifino i-Vitex agnus castus (isihlahla esihlanzekile) ingasiza ukusila ngesikhathi sokuya esikhathini noma ukuleleka okuwumphumela ohlangothini lwe-premenstrual syndrome (PMS). Kwesinye isifundo, abesifazane abanesimo esincane sokuya emzimbeni we-premenstrual syndrome baphathwa nge-vitex agnus castus ekhishwayo noma i-placebo yemijikelezo emithathu yokuya esikhathini. Ababambiqhaza babuzwa ukuba babhale izimpawu zabo ngedayari ye-PMS ngezinga lokulinganisa nsuku zonke lezimpawu ezingu-17. Babika izimpawu ezimbalwa, ikakhulukazi ukulala nokulala okungathí sina, kodwa ama-cramps awo awazange athuthuke. Noma kunjalo, i-chasteberry akufanele isetshenziswe yilowo nalowo ophethwe ngamaphilisi okulawula ukubeletha, i-hormone replacement therapy, noma imithi ehlobene ne-dopamine, ngokusho kweNational Center for Complementary and Integrative Health.
Valerian
I-Valerian (i- Valeriana officinalis ) iyisisombululo sempilo yasendlini, isetshenziswe njengetiyi noma isithathwe njenge-supplement, esetshenziselwa ukunciphisa ukukhathazeka, ukuthuthukisa ikhwalithi yokulala, nokuziphatha njengento yokudambisa. Ukuhlolwa kwemitholampilo ye-valerian kuye kwaba nemiphumela engavumelani yokulala. Izifundo zokulinganisa izinga lokulala azitholanga umehluko phakathi kwabantu abathatha i-valerian nalabo abathwala indawo ye-placebo. Kodwa-ke, inani elikhulu labantu abakulezi zifundo libike ukuthi i-quality yabo yokulala ithuthukiswe nge-valerian.
I-Valerian icatshangelwa ukuthi ithinte amazinga womunye wezinzwa ze-neurotransmitter ezitholayo emzimbeni, i-gamma-aminobutyric acid (i-GABA). Iphinde ikhulule izidakamizwa ze-muscle futhi kucatshangwa ukusiza ekunciphiseni ubuhlungu besikhathi sokuya esikhathini. U-Valerian uthathwa ngehora ngaphambi kokulala. Umthamo ongu-450 mg. Uma kuthathwa phakathi nosuku, i-valerian ingabangela ukugungqika-ngokuvamile kuvunywe ngamakhomitha amabili kuya kwezingu-300 mg ngokudla.
I-Lemon Balm
I-Melissa officinalis (i- Lemon balm ) iyinhlangano yetiye kanye ne-herbal okusho ukuthi kunciphisa ukukhathazeka nokuzola izinzwa. Kungabonakala ezisekelweni ezihlanganisa i-valerian. Ngenkathi isifundo esisodwa sithola ukuthi siwusizo, ukubuyekezwa kwezifundo akutholakalanga ubufakazi bokuthi i-lemon balm noma ezinye izithako ze-herbal "sleep formula".
Imithi yamaShayina yendabuko
Ngomuthi wendabuko waseShayina , ukulala ubuthongo kuvame ukuvela ebuthakathakeni obuthakathaka bezinso . Lesi sifo asihlobene neze nesifo sezinso emthini we-Western. Izibonakaliso ezimbalwa zobuthakathaka bezinso zezinso ziyi-backache ephansi, ukhathala kanye nokukhathala, nokushisa kwamandla cishe ngo-11: 00 kusihlwa. Abesifazane ekuqedeni kokuya esikhathini bavame ukuzwa lolu hlobo lokulala. Abantu abasebenzisa izidakamizwa ezilwa no-estrogenic ezifana ne-tamoxifen nabo bakuthola lolu hlobo lokulala, Nokho, akufanele bathathe inhlanganisela yemifino efana ne-herbal formula liu wei di huang engangandisa amazinga e-estrogen.
I-Ayurveda
Emithi ye-Ayurvedic , ukuleleka kuvame ukuhambisana nokungalingani kwe-vata. I-Vata ilawula ukuphefumula nokusabalalisa. Abantu abanenkinga yokungalingani ngokuvamile babona ukucasuka, ukukhathazeka, nokwesaba ngokuqwashisa. Ukwelashwa okukodwa kwe-Ayurvedic ukusetshenziswa kwamafutha ekhanda nasezinyaweni. Ukuze uthole uhlobo lwe-pitta, kusetshenziswe amafutha okushisa ekamelweni lokushisa, ngoba uhlobo lwe-vata, u-omeya olufudumele lwe-sesame lusetshenziswa, futhi ngohlobo lwe-kapha, amafutha omfelande afudumele avame ukusetshenziswa.
I-Chamomile Tea
Ukuvivinywa kwemitholampilo akuzange kubonise ukuthi i-chamomile iyasiza ekusilele. I-Chamomile yimihlanga evame ukusetshenziselwa ukunciphisa ukungezwani kwemisipha, ukunciphisa ukugaya, nokunciphisa ukukhathazeka, okungase kusize ekubambeni ubuthongo. Sip inkomishi yetiyi elishisayo ye-chamomile ngemuva kokudla, kodwa ungayiphuzi kakhulu eduze kombhede noma ungase uvuke phakathi nobusuku ukuya endlini yokugezela. Amaphuphu , i-passionflower, ne-ashwagandha kukhona amanye amakhambi asetshenziselwa ukuleleka. Njenge-chamomile, azibonanga ukuthi ziphumelele ekufundeni.
Ezinye iziNsiza Zemvelo
- Ngokushisa okushisayo, isikhumba esincane esincane, esicwebezelayo somsila, esibizwa nge-Chillow, singasiza ukuphoyisa ikhanda kulo lonke ubusuku.
- Umculo omnene, owephuzayo ungenye ikhambi elingasiza ekuthuthukiseni ukulala. Ukwelashwa komculo kuye kwatholakala ukuthuthukisa ikhwalithi yokulala, ukunciphisa ukuvuswa kokuhlwa, ukulula isikhathi sokulala, nokwandisa ukwaneliseka ngokulala.
- Nakuba ngezinye izikhathi kuphakanyiswa i-kava ukuleleka okuhlobene nokukhathazeka, i-United States Food and Drug Administration (FDA) inikeze iseluleko kubathengi mayelana nobungozi obunobungozi obunzima bokubangelwa kwesibindi obuvela ekusetshenzisweni kwezidakamizwa zokudla eziqukethe i-kava.
- Ukungabi nokuzivocavoca kungabangela ukulala okuncane. Ukucindezeleka kwesisu nokucindezeleka kwakha emzimbeni. Ukuzivocavoca kungakhuthaza ubuthongo obunzima ngalobusuku. Noma kunjalo, ukuzivocavoca okukhulu kakhulu eduze kombhede kungandisa amazinga e-adrenaline, okuholela ekuqotheni.
Thuthukisa I-Feng Shui Yakho Ebubhedini
I-Feng shui, evela efilosofini yamaShayina yamaTaoism, iyala indlela yokuhlela amakamelo, ifenisha, amahhovisi, izindlu, namanye amalungiselelo okukhulisa amandla okugeleza kwamandla kuzo zonke izikhala eziphilayo. Ungasebenzisa amathiphu we-feng shui ekamelweni lakho.
Izwi elivela
Ngaphambi kokuqala noma yimaphi amakhambi emvelo, thintana nodokotela wakho. Ukungalali okungapheli kungaba isibonakaliso sesinye isimo, njengokucindezeleka, isifo senhliziyo, i-apnea yokulala, izifo zamaphaphu, ukukhanya okushisayo, noma isifo sikashukela. Cabanga ngokulahla njengendlela "yokumemeza" futhi uqinisekise ukuthi uthola ukwelashwa okusheshayo ngezimo ezinzima.
Ukuziphendulela: Ulwazi oluqukethwe kule sayithi luhloswe ngezinjongo zemfundo kuphela futhi aluthathi iseluleko, ukuxilongwa noma ukwelashwa ngudokotela olayisensi. Akuhloselwe ukumboza zonke izinyathelo zokuqapha, ukusebenzisana kwezidakamizwa, izimo noma imiphumela emibi. Kufanele ufune ukunakekelwa okusheshayo kwezokwelapha kunoma yiziphi izinkinga zezempilo bese uthintana nodokotela wakho ngaphambi kokusebenzisa enye imithi noma wenze ushintsho ohlelweni lwakho.
> Imithombo:
> Ukuqinisekisa M, MacDonald R, Fuchs E, et al. Ukuphathwa Kwe-Insomnia Disorder [Inthanethi]. I-Rockville (MD): I-Agency for Research Care and Quality (US); Ngenyanga ka-2015 (Ukubuyekezwa kokusebenza kokuqhathanisa, uNombolo 159.) Isithasiselo F, Amathebula asekela: Ukusebenza koMnyango oPhezulu oPhezulu noKwaseMpilo wokuThuthukiswa koMshuwalense. https://www.ncbi.nlm.nih.gov/books/NBK343492/.
> Lyseng-Williamson KA. Ukukhishwa kwesikhathi eside kwe-Melatonin. Izidakamizwa nokuguga . 2012; 29 (11): 911-923. i-doi: 10.1007 / s40266-012-0018-z.
> Ong JC, Manber R, Segal Z, et al. Isivivinyo esilawulwa ngokungahleliwe sokuzindla kwengqondo sokulala okungapheli. Ukulala . 2014; 37 (9): 1553-1563.
> USarris J, ngu-Byrne GJ. Ukubuyekezwa okuhleliwe kokulala nokungaboni kanye nemithi ehambisanayo. Ukubuyekezwa kwemithi yokulala . 2011; 15 (2): 99-106. doi: 10.1016 / j.smvv.2010.04.001.
> Izinkinga zokulala: Ekujuleni. Isikhungo sikaZwelonke seMpilo eQinisekayo neYokubambisana. https://nccih.nih.gov/health/sleep/ataglance.htm.