Nsonga Zowonjezera Kuti Mupeze Mpumulo Wa Usiku Wabwino
Ngakhale kuti nthawi zambiri anthu amakhala opanda tulo usiku, kusowa tulo ndiko kusowa tulo kapena kugwedeza usiku zomwe zimasokoneza ntchito tsiku ndi tsiku. Za mankhwala achilengedwe, atatu asonyezedwa kuti ndi othandiza, ndipo ena ali ndi umboni woyambirira koma wosavomerezeka. Popeza kusowa tulo kosatha kumakhudzana ndi matenda osiyanasiyana (monga matenda a shuga, kuthamanga kwa magazi, ndi kupsinjika maganizo), ndikofunika kuonana ndi dokotala wanu ndi kupeŵa kudziletsa ndi njira zina zothandizira.
Nazi njira 14 zachilengedwe zowonongeka:
Melatonin
Mavitamini a Melatonin amalimbikitsidwa kuti azigona mosiyana, koma umboni wabwino ndiwothandiza ndi mavuto ogona chifukwa cha ntchito yosintha kapena jet. Melatonin ndi mahomoni omwe amapezeka mwachilengedwe omwe amayendetsa kugona kwa ubongo mu ubongo. Amapangidwa kuchokera ku serotonin pamene kuwala kumachepa usiku. Amagwiritsidwa ntchito pa nthawi imene kugona sikusokonekera chifukwa cha kuchepa kwa melatonin usiku monga ukalamba, matenda opatsirana (mwachitsanzo, kupsinjika maganizo), kuchedwa kwa matenda otha kugona, kapena kutayika .
Mavitamini a Melatonin amatha kuyambitsa khalidwe la kugona ndi kuchenjeza m'mawa kwa achikulire omwe ali ndi kusowa tulo. Kutulutsidwa kwa nthawi yotchedwa melatonin kumagwiritsidwa ntchito pochiza kugona kwapachiyambi kwa anthu opitirira zaka 55 mu European Union ndi kwina kulikonse. Mu maphunziro ambiri pa melatonin chifukwa cha kusowa tulo kwa akulu akulu, melatonin imatengedwa mpaka maola awiri asanagone mpaka masabata 13.
Nthawiyi ndi yofunika-pamene melatonin imatengedwa m'mawa, imachedwa kuchepetsa nyimbo koma imawayendetsa panthawi yamadzulo kapena madzulo.
Kuunika Kwakuunika
Mankhwalawa amagwiritsidwa ntchito monga gawo la mapulogalamu ogona. Ngati muli ndi vuto la kugona usiku kapena mutachedwa kuchepa-gawo matenda, mungafunike kuunika kwambiri m'mawa.
Kuwonekera kwa kuwala kumathandiza kwambiri pakuuza thupi kuti ugone (mwa kuwonjezera kupanga mankhwala a melatonin) komanso pamene uyenera kudzuka. Kuthamangira panja chinthu choyamba m'mawa kapena mankhwala opatsirana kwa mphindi 30 kungathandize.
Komabe, ngati mukupeza kuti mukudzuka m'mawa kwambiri kapena mwakhala mukudwala matenda ochepa, mukhoza kuunika kwambiri madzulo ndipo mukhoza kuyenda panja kapena kutuluka kwa maola awiri kapena atatu. madzulo. Mankhwala opangira mankhwala akupezekapo ndipo akhoza kukulimbikitsani ndi dokotala wanu kapena katswiri wa kugona kuti mugwiritse ntchito mogwirizana ndi matenda anu ogona.
Kusinkhasinkha ndi Njira Zotsitsimula
Chizolowezi chosinkhasinkha nthawi zonse chingathandize kulimbikitsa tulo tomwe timachepetsa kupuma ndi kuchepetsa mahomoni ovutika maganizo. Kusinkhasinkha ndi njira yomwe imaphatikizapo kuwonetsetsa chidwi pa chinthu chofunika kwambiri (monga kupuma kapena mau kapena mawu) kuti udziwitse, kupumula thupi, ndi kuchepetsa malingaliro. Mitundu ina ya kusinkhasinkha imaphatikizapo kusinkhasinkha kutsogolo, kusinkhasinkha kwa vipassana, yoga nidra, kapena kusinthana kwa thupi. Ndiponso yesani:
- Kuwonetseratu: Kumaphatikizapo kuganizira mwakhama zochitika zosangalatsa. Mukhoza kuyesa pamgonso mphindi 20 musanagone. Phatikizani mphamvu zanu zonse. Ngati mukudziganizira nokha ku chilumba chozizira, ganizirani momwe mphepo imathandizira pakhungu lanu. Taganizirani zonunkhira za maluwa, yang'anani pa madzi ndi kumvetsera mafunde. Pamene mukuwoneka bwino komanso mphamvu zowonjezereka zomwe zikuphatikizapo, zidzakhala zothandiza kwambiri.
- Yankho Lopumula: Maganizo / mayankhidwe a thupi omwe amapezeka atatsatira malangizo enieni omwe amatsatira kwambiri Kusinkhasinkha kwa Transcendental.
- Kulingalira: Mtundu wa kusinkhasinkha kumene kumaphatikizapo kuganizira malingaliro anu pakalipano.
Umboni wakale umasonyeza kuti njira zosinkhasinkha zingathandizire kugona. National Center for Complementary and Integrative Health amati njira zotsitsimula zili ndi umboni wokwanira woti angakhale othandiza kugona. Koma kufufuza kwina kukufunikabe.
Yoga
Njira yotsitsimutsa, kupuma, kuchita masewera olimbitsa thupi ndi machiritso kuchokera ku filosofi ya ku India, yoga yakhala ikugwirizana monga mgwirizano wa maganizo, thupi, ndi mzimu.
Maphunziro oyambirira amasonyeza kuti zingakhale zothandiza kuti asagone, malinga ndi National Center for Complementary and Integrative Health.
Hypnosis
Hypnosis ndi malo omwe munthu amawunikira kwambiri, akudziŵa, ndi kutsegulidwa ku lingaliro. Ngakhale kuti ntchitoyi silingamveke bwanji, kusokoneza thupi kungabweretse kusintha kwa thupi m'thupi monga kuchepa kwa mtima, kuthamanga kwa magazi, ndi maonekedwe a ubongo wa alfine, mofanana ndi kusinkhasinkha ndi mitundu ina yachisangalalo chakuya. Mankhwala a hypnosis angakhale othandiza popititsa patsogolo chidziwitso-njira zamakhalidwe ndi njira zosangalatsa. Koma maphunziro omwe apangidwa pakalipano sanawongedwe bwino.
Kupangidwanso
Kugwiritsanso ntchito mthupi komanso kupopera mankhwala kungathandize munthu kugona. Kafukufuku wasonyeza umboni wakuti ukhoza kuthandizira, koma maphunzirowa ndi ofunika kwambiri a sayansi.
Aromatherapy
Kufufuza kwa 2011 kunapeza kuti palibe maphunziro omwe ali okhwima mokwanira kuti apereke umboni wabwino wa aromatherapy kuti athandize kugona. Kununkhira kwa English lavender aromatherapy mafuta kwagwiritsidwa ntchito ngati mankhwala wamba kuthandiza anthu kugona. Ndi imodzi mwa mafuta odzitonthoza kwambiri. Yesetsani kuyika sac lavender pansi pa mtsamiro kapena kuikapo madontho awiri a lavender mafuta mu mpango. Kapena onjezerani madontho angapo a mafuta a lavender kuti musambe-dontho la kutentha kwa thupi pambuyo pokusamba madzi amathandizanso ndi tulo. Mafuta ena aromatherapy omwe amakhulupirira kuti athandizidwe ndi chamomile ndi ylang-ylang .
Chakudya ndi Zakudya
Zomwe mumadya ndi zomwe simukuzichita zimatha kukhala ndi mphamvu kuti mugone ndi kugona.
- Lembetsani Kukonda Kwako Kafewa, Mowa, ndi Nicotini: Caffeine ndi chikonga zingawonongeke kugona, kuchititsa kusowa tulo ndi kupuma. Kuwonjezera pa khofi, tiyi, ndi zakumwa zofewa, fufuzani malo obisika a caffeine monga chokoleti, chifuwa ndi mankhwala ozizira, ndi mankhwala ena owonjezera. Kumwa mowa kungabweretse kuuka kwa usiku.
- Dulani Shuga: Ngakhale shuga ikhoza kupatsa mphamvu, ndi yaifupi komanso ingayambitse shuga wosagawanika. Izi zingasokoneze tulo pakati pausiku ngati shuga la magazi limagwa.
- Idyani Zakudya Zomwe Zimakuthandizani Kugona: Tryptophan ndi amino acid mwachibadwa yomwe imatsogolera serotonin, yomwe imasinthidwa kukhala melatonin. Idyani zakudya zopatsa thanzi monga ufa wosakaniza usanayambe kugona. Muphatikizenso zakudya zowonjezera vitamini B6, zomwe zimapezeka mu nyongolosi ya tirigu, mbewu za mpendadzuwa, ndi nthochi, zomwe zimapangitsa kuti thupi likhale loyesedwa ndi tryptophan. Dziwani kuti L-tryptophan supplements siziyamikiridwa chifukwa chakuti agwirizana ndi eosinophilia-myalgia syndrome.
- Idyani Magnesium-Rich Foods: The mineral magnesium ndi chilengedwe chachilengedwe. Kulephera kwa magnesiamu kungabweretse vuto la kugona, kudzimbidwa, kunjenjemera kwa minofu kapena kupweteka, nkhawa, kukwiya, ndi kupweteka. Zakudya zopangidwa ndi magnesium ndi nyemba ndi nyemba, masamba a masamba obiriwira, tirigu wa tirigu, amondi, machesi, molasses, yisiti ya brewer, ndi mbewu zonse. Kuwonjezera pa kugawa zakudya zonsezi mu zakudya zanu, mukhoza kuyesa masamba obiriwira a juicing.
Vitex Agnus Castus
Nthiti ya Vitex agnus castus (mtengo woyera) ingathandize kusowa tulo pa nthawi ya kusamba kapena kusowa tulo komwe kumayambitsa matenda a premenstrual syndrome (PMS). Phunziro limodzi, amayi omwe ali ndi matenda oopsa kwambiri omwe amayamba kudwala amayamba kuchipatala ndi vitex agnus castus kapena kuti placebo kwa miyezi itatu. Ophunzira adafunsidwa kuti alembetse zizindikiro zawo ndi diary ya PMS ndi kuwerengera tsiku ndi tsiku kwa zizindikiro 17. Iwo amasonyeza zizindikiro zochepa, makamaka kusowa tulo komanso kukhumudwa, koma ziphuphu zawo sizinasinthe. Komabe, chasteberry sayenera kugwiritsidwa ntchito ndi aliyense pa mapiritsi oletsa kubereka, mankhwala opatsirana pogwiritsa ntchito mankhwala, kapena mankhwala okhudza dopamine, malinga ndi National Center for Complementary and Integrative Health.
Valerian
Valerian ( Valeriana officinalis ) ndi mankhwala a zitsamba, amamwa mowa ngati tiyi kapena amatengedwa ngati chowonjezera, chomwe chimagwiritsidwa ntchito kuchepetsa nkhaŵa, kusintha khalidwe la kugona, ndi kukhala ngati wotsutsa. Zochitika zachipatala za valerian zakhala ndi zotsatira zosiyana chifukwa cha kusowa tulo. Maphunziro oyeza khalidwe la kugona sanapeze kusiyana pakati pa anthu omwe amatenga valerian ndi omwe amakhala ndi placebo. Komabe, chiŵerengero chachikulu cha anthu mu maphunzirowo mwachidwi anafotokoza kuti khalidwe lawo la kugona linakula bwino ndi valerian.
Valerian imaganiza kuti imakhudzidwa ndi imodzi mwa ziwalo zowonongeka mu thupi, gamma-aminobutyric acid (GABA). Amathandizanso kuchepetsa kupweteka kwa minofu ndipo amaganiza kuti amathandiza kuchepetsa kupweteka kwa msambo. Valerian nthawi zambiri amatengedwa ola lisanafike. Mlingo woyenera ndi 450 mg. Ngati amatengedwa masana, valerian amachititsa kugona-nthawi zambiri amatenga 300 mg mlingo wa zakudya ndi zakudya.
Mafuta a mandimu
Melissa officinalis ( mandimu ya mandimu ) ndi tiyi ndi zowonjezera zitsamba zomwe zimatulutsidwa kuchotsa nkhawa ndi kutontholetsa mitsempha. Zingawoneke m'mafakitale omwe akuphatikizapo Valerian. Ngakhale kuti phunziro limodzi linapeza kuti ndi lothandiza, ndemanga za kafukufuku sizinapeze umboni uliwonse wa mankhwala a mandimu kapena zina zowonjezera "zogona".
Traditional Chinese Medicine
Mwachikhalidwe cha Chinese mankhwala , kusowa tulo nthawi zambiri zimachokera ku impso mphamvu zofooka . Matendawa sali okhudzana ndi matenda a impso m'ma Western medicine. Zisonyezo zingapo za impso mphamvu zaumphawi ndizochepa zotupa, kutopa ndi kutopa, ndi kuphulika kwa mphamvu pafupifupi 11 koloko madzulo. Azimayi omwe amayamba kusamba nthawi zambiri amakhala ndi vuto la kusowa tulo. Anthu omwe ali ndi mankhwala oletsa anti-estrogenic monga tamoxifen amakhalanso ndi vuto la kugona, komabe iwo sayenera kumwa mankhwala monga zitsamba liu wei di huang zomwe zingapangitse mayendedwe a estrogen.
Ayurveda
Mu mankhwala a Ayurvedic , kusowa tulo kawirikawiri kumagwirizanitsidwa ndi kusamvetsetsa kwa vata. Vata imayendetsa kupuma ndi kusindikiza. Anthu omwe ali ndi vuto losavomerezeka kawirikawiri amadziwa kusakwiya, nkhawa, ndi mantha ndi kusowa tulo. Chithandizo chimodzi cha Ayurvedic ndi kugwiritsa ntchito mafuta pamutu ndi m'mapazi. Chifukwa cha mtundu wa pitta, firiji yamakono kokonati mafuta amagwiritsidwa ntchito, chifukwa cha mtundu wa vata, kutentha kwa mafuta a shuga, komanso kwa kapha mtundu, mphutsi ya mafuta imagwiritsidwa ntchito.
Chamomile Tea
Zilonda zachipatala sizinapangitse kuti chamomile zikhale zopindulitsa chifukwa cha kusowa tulo. Chamomile ndi kafukufuku womwe umagwiritsidwa ntchito kuchepetsa kupwetekedwa kwa minofu, kuchepetsa kugaya zakudya, ndi kuchepetsa nkhawa, zomwe zingathandize kuchepetsa kugona. Sipani chikho cha tiyi yotentha kwambiri mukatha kudya, koma musamamwe imodzinso pafupi ndi bedi kapena mumadzuka pakati pa usiku kupita ku bafa. Mankhusu , passionflower, ndi ashwagandha ndi zitsamba zina zomwe nthawi zambiri zimagwiritsidwa ntchito chifukwa cha kusowa tulo. Monga momwe zilili ndi chamomile, iwo sanawonetsere kuti akugwira ntchito bwino.
Zilombo zina zakuthupi
- Chifukwa cha kutentha kwambiri, thupi lofewa, lathyathyathya, loyendayenda, lotchedwa Chillow, lingathandize kuchepetsa mutu usiku wonse.
- Nyimbo yofatsa ndi yochepetsera ndi mankhwala ena omwe angathandize kusintha tulo. Mankhwala amapezeka kuti apangitse khalidwe la kugona, kuchepa usiku, kudzititsa nthawi yakugona, ndi kukondweretsa ndi kugona.
- Ngakhale kuti kava nthawi zina amalimbikitsidwa kuti asakhale ndi nkhawa zokhudzana ndi nkhawa, United States Food and Drug Administration (FDA) wapereka uphungu kwa ogula za kuopsa kwa chiwopsezo chachikulu cha chiwindi chifukwa chogwiritsa ntchito zakudya zowonjezera zomwe zili ndi kava.
- Kulephera kuchita masewera olimbitsa thupi kungathandize kuti musagone mokwanira. Kusokonezeka kwa minofu ndi kupanikizika kumakhala m'thupi. Kuchita masewera olimbitsa thupi kungalimbikitse kugona tulo usiku umenewo. Komabe, kuchita masewera olimbitsa thupi kwambiri pafupi ndi bedi kungapangitse maulendo a adrenaline, omwe amachititsa kuti asagone.
Kulimbitsa Chinyumba Chanu Feng Shui
Feng shui, yomwe imachokera ku chinenero cha Chitchaina cha China, imalangiza momwe mungakonzere zipinda, mipando, maofesi, nyumba, ndi zina zomwe zingakonzedwe kuti zipangitse mphamvu zabwino kuyenda m'madera onse okhala. Mukhoza kugwiritsa ntchito nsonga za feng shui m'chipinda chanu.
Mawu Ochokera
Musanayambe mankhwala amtundu uliwonse, funsani dokotala wanu. Kugonana kosalekeza kungakhale chizindikiro cha vuto linalake, monga kuvutika maganizo, matenda a mtima, kugona tulo, matenda a mapapo, kutentha kwambiri, kapena shuga. Ganizirani za kugona ngati "kuyitana" ndikuonetsetsa kuti mukuchiritsidwa mwamsanga kuti zikhale zovuta.
Chodziwikiratu: Zomwe zili pa tsambali zimapangidwa pazinthu zophunzitsira zokha ndipo sizilowetsamo malangizo, matenda kapena chithandizo ndi dokotala wololedwa. Sichikutanthauza kubisa zonse zomwe zingatheke, kuyanjana kwa mankhwala, zochitika kapena zotsatirapo zoipa. Muyenera kupeza chithandizo chamankhwala mwamsanga pa nkhani iliyonse yathanzi ndikufunsani dokotala musanagwiritse ntchito mankhwala osakaniza kapena kusintha kwa regimen yanu.
> Zotsatira:
> Sungani M, MacDonald R, Fuchs E, et al. Kusamalira Matenda a Insomnia [Internet]. Rockville (MD): Bungwe la Healthcare Research ndi Quality (US); 2015 Dec. (Kufotokozera Kugwiritsa Ntchito Poganizira, Nambala 159.) Zowonjezera F, Kugwiritsa Ntchito Matebulo: Zogwira Ntchito Zowonjezera ndi Njira Zina Zothandizira Insomnia Disorder. https://www.ncbi.nlm.nih.gov/books/NBK343492/.
> Lyseng-Williamson KA. Kutulutsidwa Kwambiri kwa Melatonin. Mankhwala ndi Kukalamba . 2012; 29 (11): 911-923. onetsani: 10.1007 / s40266-012-0018-z.
> Ong JC, Manber R, Segal Z, ndi al. Kuyesedwa kosasinthika kwa kusinkhasinkha mwalingaliro kwa kugona kosatha. Kugona . 2014; 37 (9): 1553-1563.
> Sarris J, Byrne GJ. Kupenda moyenera kwa kugona tulo ndi mankhwala othandizira. Kupenda Mankhwala Ogona . 2011; 15 (2): 99-106. lembani: 10.1016 / j.smvv.2010.04.001.
> Kukhumudwa Kogona: Kuzama. Pulogalamu ya National Complementary and Integrative Health. https://nccih.nih.gov/health/sleep/ataglance.htm.