Njira Zowonongeka Zoti Tipeze Kugona Ngakhale Nkhoswe kapena Kubwerera Kumbuyo

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Njira Zosagwiritsa Ntchito Mankhwala Kuti Upeze Usiku Wabwino Ukagona - Ngakhale Phokoso Lanu Kapena Ubongo Wako

Kodi ululu wanu ukupunthwitsa usiku wonse? Koma mofananamo, kodi mumagwedezeka pa lingaliro la kumwa mapiritsi ogona? Kapena mumazitenga koma mukufuna kusiya?

Ngakhale kufufuza kochepa kwakhala kochitidwa pa zochiritsira zonse zomwe zimagwira ntchito zopweteka komanso kusowa tulo, lonjezo lina likuyandikira. Onetsani kuti muphunzire za njira zitatu zomwe zingakuthandizeni kuti mukhale ndi tulo tosangalatsa usiku ngakhale kuti muli ndi ululu kapena ululu.

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Valerian for Better Night Akugona Pamene Muli ndi Zowawa Zambiri

Valerian ndi therere lakale lomwe lagwiritsidwa ntchito chifukwa cha kusowa tulo kuyambira m'zaka za zana lachiwiri pamene dokotala Galen anawuza odwala ake osagona. Kuwonjezera pa kugona, valerian imagwiritsidwanso ntchito kuthetsa nkhawa, kupweteka kwa mutu komanso kuchitira zina, malinga ndi National Center for Complementary and Integrative Health (NCCIH).

Valerian ikhoza kutengedwa monga tiyi. Amapezanso ngati kuchotsa madzi ndi piritsi komanso mawonekedwe a capsule. Zimakhala zotetezeka kutenga nthawi yochepa (masabata 4 mpaka 6). Valerian yachitetezo cha nthawi yayitali sichidziwika.

Zotsatira zake zikhoza kukhala zofewa, malinga ndi NCCIH ndikuphatikizanso kukhala wotopa m'mawa mutatha kugwiritsa ntchito, kupweteka mutu, chizungulire, ndi / kapena kupwetekedwa m'mimba.

Ngakhale kuti valerian kawirikawiri imakhala ngati njira yopanda kupumula , NCCIH imanena kuti umboni wosakwanira wokwanira, mwachitsanzo, umboni unabwera ndi maphunziro opangidwa mozama, ulipo kuti uwonetsetse kuti ndiwothandizadi pa vutoli (kapena lina). Koma iwo samazilamulira izo, mwina.

Pakalipano, NCCIH ipoti, maphunziro omwe akhala akuchitidwa kapena akuchitidwa panopa pa valerian akugogomezera zotsatira zake pa kugona kwa munthu wamkulu wachikulire, ndi anthu omwe ali ndi matenda a Parkinson. Kafukufuku wina amayang'ana zomwe angathe kutero (kuphatikizapo kuthekera kwa zitsamba zina) kuti athetse zizindikiro za kusamba.

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Mavitamini a Melatonin Pamene Ululu Usokoneza Ukhala Wanu

Melatonin ndi mahomoni omwe amachititsa kugona ndi kuchuluka kwa melatonin mu ubongo wanu pokwera usiku ndi kutsika m'mawa.

Choncho, nthawi yamasana yomwe mumatenga melatonin amatha kusintha kusiyana ndi zotsatira zomwe mungathe kuchita. Mwachitsanzo, kuyatsa magetsi usiku kungalepheretse kupanga makina otchedwa melatonin , omwe amalepheretsa kuyesayesa kwanu. Mwachidule, melatonin imakhudza nthawi yanu yokhayokha.

NCCIH imanena kuti kafukufuku wambiri akuyang'ana zotsatira za melatonin pa tulo - makamaka pa nthawi ya jet kapena kugona kwa ogwira ntchito usiku - onetsetsani kuti chowonjezeracho chingakhale chothandiza. Izi zikuti, maphunziro a kusowa tulo, makamaka, amapereka zotsatira zosiyana.

NCCIH imati zambiri zowonjezereka sizinayesedwe pa amayi apakati, amayi oyamwitsa kapena ana. Ngati ndiwe kapena mwana wanu ndipo mukuganizira za melatonin, ndibwino kuti muyambe kukambirana ndi dokotala wanu. (Zophunzira zochepa za melatonin zapangidwa kwa ana koma zinali zochepa ndipo sizinayese zotsatira za nthawi yaitali, NCCIH ikunena.)

Kwenikweni, kwa anthu onse, pamene melatonin ikhoza kukhala yotetezeka kwa nthawi yayitali, mawonekedwe ake a chitetezo nthawi yayitali sanaphunzirepo.

Monga chowonjezera, melatonin sichilowetsa mankhwala ogona pamene mukufunikira. Ngati kugona kwako kumapitirira ndipo / kapena muli ndi zizindikiro zina, lankhulani ndi dokotala wanu. Pakati pa mizere yomweyo, melatonin imayendetsedwa ndi FDA, koma mwa njira yochepa kwambiri kuposa mankhwala kapena mankhwala owonjezera, NCCIH imati. Amachenjeza kuti melatonin ingagwirizane ndi mankhwala ena omwe mungatenge, kapena ingapangitse chiopsezo chanu pa nkhani zaumoyo zokhudzana ndi kuchitidwa opaleshoni, ngati mukuyenera kukonzekera.

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Kusinkhasinkha Kusinkhasinkha kwa Kugona ndi Chisoni

Chizoloŵezi chotsika kwambiri chomwe chimagwira masana kumatha kukuthandizani kugona ndi kukhalabe usiku wonse. Malingana ndi NCCIH, umboni wochokera ku maphunziro pa mutu uwu umapereka malo a njira zosungira monga gawo la njira yothetsera kugona kulipo. Momwemonso, NCCIH ikusimba, mungaphatikizepo njira yanu yotsitsimutsa ndi njira zina zoyenera kukhala ndi ukhondo monga kukhala ndi nthawi yogona, kugona m'chipinda chamdima, ndi kupewa zofiira monga caffeine, chakudya chokwanira, mowa, ndi kuchita masewera olimbitsa thupi musanayambe kugona .

Kuphunzira kwa 2011 ndi Gross, et al. inafotokozedwa mu Explore (NY) poyerekezera mankhwala ogona ndi maganizo ochepetsera kuchepetsa nkhawa ndikupeza kuchepetsa nkhawa m'maganizo kuti akhale njira yodalirika kwa mankhwala. Ponena za kupulumuka ku kusowa kovuta, olembawo akuti: "Ngakhale kuti sizinali zofunikira kwambiri, ndizosangalatsa kuzindikira kuti chiwerengero cha anthu odwala matenda osowa kwambiri ... chinali chokwanira kwambiri chifukwa choganiza kuti kuchepetsa kupanikizika kwapadera kuposa mankhwala osokoneza bongo pa masabata 8 komanso pa miyezi 5. "

Kodi Kusinkhasinkha Kumatanthauza Chiyani?

Kusinkhasinkha mwalingaliro ndi pulogalamu ya gulu la masabata asanu ndi atatu lomwe limaphunzitsa ophunzira njira zosinkhasinkha, kuyesa thupi, ndi yoga. Amagwiritsidwa ntchito pa matenda osiyanasiyana kuphatikizapo kupweteka kwambiri komanso kusowa tulo. Kuti mudziwe zambiri, onani nkhani zotsatirazi:

Mitundu Yina Yotsitsimula

Njira zina zotsitsimutsa zakhala zikuphunzitsidwa komanso komanso zotsatira zosakanikirana ndi zosadziwika. Izi zikuphatikizapo biofeedback, zithunzi zothandizidwa, hypnotherapy, ndi zina. Izi sizikutanthauza kuti kuchita zimenezi sikungakhale kofunikira pakufuna kugona tulo tosangalatsa, koma pakadali pano, zovuta za sayansi siziwonekera ngati mankhwala.

_Zotsatira:

_{Gross, CR, Kreitzer, MJ, Reilly-Spong, M., Wall, M., Winbush, NY, Patterson, R., Mahowald, M., Cramer-Bornemann, M., Mindfulness-Based Stress Reduction Kusiyana ndi Pharmacotherapy for Chronic Insomnia yapamwamba: Mayendedwe Ochidwalitsa Othandizira Okhazikika. Fufuzani (NY). 2011; 7 (2): 76-87.}

> Melatonin: Chimene Mukuyenera Kudziwa. Pulogalamu ya National Complementary and Integrative Health webusaitiyi. Ndasinthidwa komaliza: May 2015. https://nccih.nih.gov/health/melatonin

> NIH. Kusokonezeka Magona. Pulogalamu ya National Complimentary and Integrative Health webusaitiyi. https://nccih.nih.gov/health/sleep Last Updated: Oct 2015.

> Valerian. Pulogalamu ya National Complementary and Integrative Health webusaitiyi. Ndasinthidwa komaliza: April 2012.