Uma ubhekene nokuqwashisa noma ezinye izinkinga zokulala, amafutha abalulekile anganikeza ukukhululeka. Ekhishwe izimbali, amaqabunga, nezinye izingxenye zezitshalo, amafutha abalulekile ngamunye anephunga eliyingqayizivele lesitshalo.
Nakuba ososayensi bengakaboni ukuthi kungani i-aromatherapy ingasiza ekunciphiseni izinkinga zokulala, kucatshangwa ukuthi ukuvuselela ama-molecule amafutha abalulekile (noma ukumisa amafutha abalulekile esikhumbeni) kungase kusebenze amakhemikhali ebuchopho abathintekayo ekulawuleni ubuthongo.
Kuze kube manje, ukusekelwa kwesayensi kunomkhawulo kakhulu wemiphumela ye-aromatherapy ebuthongweni. Ucwaningo lokuqala, nokho, lubonisa ukuthi amanye amafutha abalulekile angasiza ekukhuthazeni ukuphumula futhi, nokukhuthaza ukulala okungcono. Nakhu ukubheka amafutha abalulekile asetshenziselwa ukulala:
I-Lavender
Amafutha abalulekile kakhulu asetshenziselwa ukulala, i-lavender oil essential (Lavandula angustifolia) ingaba nenzuzo ethile uma kuziwa ekunciphiseni izinkinga zokulala. Isibonelo, isifundo se-2015 samadoda angu-159 emva kokubeletha sathola ukuthi amaviki ayisishiyagalombili okwelashwa nge-lavender aromatherapy yasiza izinga elihle lokulala (uma kuqhathaniswa ne-placebo).
Abahlanganyeli basebenzisa i-lavender amafutha awela amaconsi amane amaphesenti angu-10 e-lavender (kuhlanganiswe ne-sesame oyela) ebhodini lekotoni ebekwe phezu kwesitsha se-cylindrical. Bathatha ukuphefumula okungaba ngu-10 (kusuka kumamitha angu-20 ukusuka esitsheni) bese bebeka isitsha eceleni komcamelo wabo kuze kube sekuseni.
Inqubo yenziwa ubusuku obune ngesonto amasonto ayisishiyagalombili. Leli qembu lilandela inqubo efanayo kodwa lisetshenziselwa amafutha esisame kuphela.
Esicwaningweni esanyatheliswa ku- Nursing ngo-Care Critical Care ngo-2017, abantu abangu-60 abanesifo senhliziyo ababesikhungweni sokunakekelwa okunzulu banikezwa amafutha angu-2 lavender (for inhalation) noma akukho ukwelashwa izinsuku ezingu-15.
Ukusetshenziswa kwe-lavender amafutha aromatherapy ikhwalithi yokulala nokuthuthukisa ukukhathazeka.
Cedarwood
I-Cedrol, i-component e-oil edingekayo yama-cedarwood, itholakale ezikoleni zokuqala ukukhiqiza umphumela wokudambisa. Ngokwesibonelo, isifundo esithinta abesifazane abangu-178 sathola ukuthi izinga le-miosis (isilinganiso somfundi wesisindo esisetshenziselwa ukubonisa umsebenzi wesistimu wesisindo) sanda emva kokushukela kwe-cedrol, okuphakamisa ukuthi i-cedrol ine-effect sedative.
Ukuze uthole isifundo esincane esibandakanya abadala asebekhulile benomqondo owohloka komzimba, amafutha abalulekile (kufaka phakathi umxube oqukethe i-cypress yaseJapane, umsedari wase-Virgini, i-cypress, ne-pine oyela) babekwa amathawula azungeze imithwalo yabahlanganyeli nsuku zonke izinsuku ezingu-20. Isikhathi sokulala esiphezulu kwalabo abasebenzisa amafutha abalulekile, ngokuvuswa kokusa.
I-Bergamot
Ukuze kwenziwe ucwaningo olwanyatheliswa ku- Complementary Therapies ku-Clinical Practice ngo-2016, abacwaningi bahlola ukusetshenziswa kwamafutha abalulekile (kufaka phakathi umxube oqukethe i-bergamot ne-sandalwood) kudivayisi yomuntu siqu yokuthuthukisa ukulala. Ngemva kokunika abahlanganyeli abangu-65 lawo madivaysi, abacwaningi bathole ukuthi amaphesenti angu-94 asetshenziselwe ukusiza ngobuthongo futhi amaphesenti angu-92 athi bazoqhubeka bewasebenzisa. Kulabo abasebenzisa le divayisi, amaphesenti angama-64 abike ukuthuthukiswa kwekhwalithi yokulala.
Amafutha Obalulekile Okugwema Ukulala
Amanye amafutha abalulekile atholakale ekwandiseni ukuphaphama, njengokuthi:
- I-Vetiver itholakele ukwandisa isikhathi esiphezulu sokukhuphuka futhi kuncishiswe isikhathi sokulala esisheshayo, ngokusho kwesifundo sezilwane esandulele.
- I-Petitgrain i-oyela ebalulekile ikhulise ukuqapha nokulalela ekutadisheni ukusebenza komsebenzi nokucindezeleka.
- I-Sage amafutha abalulekile atholakale ekwandiseni ukuphaphama, ngokusho kocwaningo olwenziwa ngokusebenza kwengqondo.
- Ukutholakala kwamafutha e-Sandalwood kwatholakala ukuphakamisa ukushaywa kwegazi nokucindezelwa kwegazi.
Imiphumela emibi nokuphepha
Abanye abantu bathola ukusabela okweqile kumafutha abalulekile. Ukuhlolwa kunconywa ngaphambi kokusebenzisa noma yikuphi amafutha amasha.
Njengoba amafutha abalulekile anamandla kakhulu, kufanele ngaso sonke isikhathi uqaphe lapho usebenzisa i-aromatherapy. Ukuze uqale, qinisekisa ukuxuba amafutha akho abalulekile namafutha othwala (njengejojoba noma amafutha omnandi ama-almond) ngaphambi kokuwafaka esikhumbeni. Akufanele neze isetshenziswe ngqo esikhumbeni noma isetshenziswe ngokweqile.
Ngaphezu kwalokho, amafutha abalulekile akufanele athathwe ngaphakathi ngaphandle kokuqondiswa kochwepheshe bezempilo.
Uma ukhulelwe noma uncelisa, qiniseka ukuthi ukhuluma nodokotela wakho ngaphambi kokusebenzisa amafutha abalulekile.
Funda kabanzi mayelana nokusebenzisa amafutha abalulekile ngokuphepha , futhi ukhulume nodokotela wakho uma kunzima ukulala noma ucabangela ukusetshenziswa kwe-aromatherapy ekwelapheni isifo sokulala.
Indlela Yokusebenzisa Amafutha Obalulekile Ukulala
Kunezindlela eziningi zokusebenzisa amafutha abalulekile. Enye indlela ukugcoba intamo, amahlombe, nanoma yiziphi ezinye izindawo ngenhlanganisela yamafutha ebaluleke kakhulu.
Ungase futhi ugubhuze ihlumela lamagesi okubaluleka okulala ebuthongweni bese ubaka ngomcamelo wakho kusihlwa ngehora, noma ungene ngokugeza okubaluleke kakhulu ngaphambi kokulala.
> Imithombo:
> Dyer J, Cleary L, McNeill S, Ragsdale-Lowe M, Osland C. Ukusetshenziswa kweziphuzo zokuphuza ukusiza ngezinkinga zokulala: Ucwaningo lwesipiliyoni. Gcwalisa iTher Clin Pract. 2016 Feb; 22: 51-8.
> Karadag E, Samancioglu S, Ozden D, Bakir E. Imiphumela ye-aromatherapy ngobuningi bokulala nokukhathazeka kweziguli. Ukunakekelwa kobuhlengikazi. 2017 Mar; 22 (2): 105-112.
> Keshavarz Afshar M, Behboodi Moghadam Z, Taghizadeh Z, Bekhradi R, Montazeri A, Mokhtari P. Lavender iphunga lamafutha abalulekile kanye nekhwalithi yokulala kwabesifazane abakwa-postpartum. I-Iran Red Crescent Med J. 2015 Apr 25; 17 (4): e25880.
> Takeda A, Watanuki E, Koyama S. Imiphumela ye-Ahalatherapy ye-Inhalation ngezimpawu zokuphazamiseka kokulala kubantu abadala nangomqondo wokudangala. I-Evid Based Based Complement Alternat Med. 2017; 2017: 1902807.
> Ukuziphendulela: Ulwazi oluqukethwe kule sayithi luhloswe ngezinjongo zemfundo kuphela futhi aluthathi iseluleko, ukuxilongwa noma ukwelashwa ngudokotela ovunyelwe. 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.