Ngaba ziyanceda ngokwenyani izinto zokulala?

Umxholo

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Lala. Uninzi lwethu lungathanda ukwazi ukuba lufumana njani ngaphezulu, lwenze ngcono, kwaye lwenze lula. Kwaye ngesizathu esihle: Umntu oqhelekileyo uchitha ngaphezu kwesithathu sobomi bakhe ekubambeni iiZzs. Kutshanje sipapashe uluhlu lweendlela ezingama-27 zokulala ngcono, zizele ziingcebiso ezinje ngokushicilela, ukuzilolonga, ukukhupha ikofu ngorhatya, kunye nokuhogela lavender. Elinye lamangeno licebise ukuba kufakwe isongezelelo se-magnesium ngaphambi kokulala ukuze kuzise ukozela. Andizange ndive ngobu buchule ngaphambili, kwaye ndandifuna ukufumanisa ukuba yintoni na isivumelwano kunye nezinye izixhobo zokulala. Ngaba ziyasebenza? Ndingasnuza nge-alam yam? Vuka uziva ngathi ndinokubetha i-reps engapheliyo yokutsala?

Kodwa ngaphambi kovavanyo lokuqhuba iicapsule zokunciphisa ubuthongo ezimbalwa, iti, iziselo (kunye neoli yomlomo) ebhedini yam, bendinomdla wokwazi ukuba uphando luthini. Fumanisa ukuba zeziphi izixhobo zokulala ezindishiyileyo zinamandla kusasa kwaye zazindenza ndizive njenge zombie ngaphambi kokuba ndiphangele.

Iphepha elichazayo ukuba awusenanto oyifunayo: Ezi zilingo zilandelayo zoncedo lokulala kukudityaniswa kwam, amava amafutshane kakhulu. Ndizithathile ezi zincedisi ngokungaphaya kwisithuba seeveki ezi-3, ndazizama ngobusuku obunye ubuncinci, ngokubanzi malunga nemizuzu engama-30 ngaphambi kwexesha lokulala. Kubalulekile ukuba ukhumbule ukuba ezi mvavanyo zimfutshane yayizilingo lobuqu kwaye akukho ndlela ilawulwayo kwizifundo zeklinikhi. Eli nqaku belingalawulwa kukutya okanye ezinye iimpendulo zeziyobisi. Nceda uqhagamshelane nomboneleli wakho wezempilo ngaphambi kokuba uqalise nayiphi na irejimeni yonyango.

1. IMelatonin

Inzululwazi: IMelatonin yincindi yedlala efumaneka ngokwendalo emzimbeni, kwaye iyanceda ukulungelelanisa iwotshi yangaphakathi yomzimba. I-melatonin esetyenziswa njengoncedo lokulala ihlala yenziwe ngokwenziwa kwilebhu. Ngelixa uphononongo oluninzi lunxibelelanisa uncedo ekuphuculeni ixesha lokulala-elincinci lokulala, ukulala okukumgangatho ophezulu, kunye nokulala okupheleleyo-uphando olungakumbi luyafuneka ukumisela ukhuseleko lwe-melatonin yokongeza ixesha elide. Kwaye nangona uphononongo lucebisa ukuba lukhuselekile ngokusetyenziswa kwexesha elifutshane, akukho bungqina bokuba lunyango olusebenzayo kuhambo olude.

Iziphumo zexesha elide zokuncedisa i-melatonin zisaziwa kakhulu. Umcimbi omnye onempikiswano ojikeleze i-melatonin inento yokwenza nomgaqo-phantsi-kuthetha ukuba umzimba uqala ukuvelisa i-melatonin encinci kuba ucinga ukuba unokwaneleyo kwisongezelelo esingenayo. Njengoncedo oluninzi lwehomoni, umgaqo-phantsi yinkxalabo esemthethweni. Nangona kunjalo, bukhona ubungqina bezonyango obucebisa ukuba i-melatonin yexesha elifutshane (sithetha nje iiveki ezimbalwa) ngekhe ibangele ukwehla okulinganayo kumandla omzimba okuyivelisa ngokwendalo.

IndaloMade VitaMelts Ukulala

Emva kokunyibilika ithebhulethi encinci ye-3-milligram kulwimi lwam (ngaphandle kwamanzi), andikwazi kunceda kodwa ndicinge ukuba ndingazitya izinto ezinjengeelekese kunye nencasa yazo yetshokholethi emnandi. Ngaphandle kovavanyo lwencasa, ndingatsho ukuba ndilele ngokulula kwaye ndivuke ngaphandle kwenqanaba lokozela endiqhele ukulenza. Ndenze, nangona kunjalo, ndavuka ezinzulwini zobusuku ndinento ethimla, nangona iya kuhlala iyimfihlakalo ukuba ibiqhagamshelwe na okanye hayi.

INatrol Melatonin inyibilike ngokukhawuleza

Ezi pilisi zanyibilika ngolwimi kwakhona (akukho manzi ayimfuneko). Bendinomdla wokwazi ukuba ezi pilisi ziyakundenza ndizive njani xa ndicinga ukuba zenziwe "njengokukhululwa ngokukhawuleza," kwaye kwi-6 milligrams, ziphantse zaphinda kabini amandla enye i-melatonin endiyizamile. Ipilisi enencasa ye-sitrobheli yangcamla intle kakhulu, kwaye ndingatsho ngokuzithemba ukuba bendidiniwe xa ndicima isibane ngaphandle kobusuku obuqhelekileyo xa ndingakhange ndisebenzise uncedo lokulala. Ndalala kamnandi ubusuku bonke, kodwa ndavuka ndikhathele ndidiniwe kwaye ndonwabile. Ndizamile ukufunda kuloliwe kodwa ndaphela emva kwemizuzu eli-15. Intsasa yonke yayiyinkungu, inkungu yobuthongo nangona ndilele kamnandi iiyure ezisi-7 ezinesiqingatha.

2. Ingcambu yeValerian

Inzululwazi: Isityalo sengca emide, eneentyatyambo, i-valerian inokuphucula umgangatho wokulala ngaphandle kokuvelisa iziphumo ezinobungozi. Abanye abantu basebenzisa imifuno yeemeko ezidibene noxinzelelo kunye nokudakumba. Oososayensi abaqinisekanga ukuba i-valerian isebenza njani, kodwa abanye bakholelwa ukuba inyusa isixa semichiza kwingqondo ebizwa ngokuba yi-gamma aminobutyric acid (GABA), enefuthe lokuthomalalisa. Ngelixa zininzi izifundo ezibonisa i-valerian njengesixhobo esisebenzayo nesikhuselekileyo sokulala, uphononongo lophando lubonisa ukuba ubungqina abuhambelani.

I-Vitamin Shoppe Ingcambu yeValerian

Ngelixa uninzi lolunye uncedo lokulala lundiyalele ukuba ndiyisebenzise imveliso imizuzu engama-30 ngaphambi kokulala, okanye nje "ngaphambi kokulala," le mveliso ithi ithathe iphilisi enye ukuya kwezintathu yonke imihla, ngokukhethekileyo xa kutyiwa. Emva kokugrumba kuphando, kubonakala ngathi idosi ayicacanga, kwaye iValerian ibonakala isebenza kakhulu emva kokuba ithathwe rhoqo iiveki ezimbini okanye ngaphezulu. Ngobusuku obunye ndizamile oku kongeza, andinako ukuthi ndiqaphele umahluko omkhulu. Kwaye njengenqaku elisecaleni, iipilisi zazinevumba elibi kakhulu.

3. Magnesium

Inzululwazi: Abantu abaninzi baseMelika banqongophele ngemagniziyam (rhoqo ngenxa yamanqanaba asezantsi e-magnesium kwizidlo zabo), imeko ebotshelelwe kumgangatho wobuthongo obuthathaka, nangona kungacacanga nokuba amanqanaba e-magnesium asezantsi ngunobangela okanye yimveliso yokungalali kakuhle. Ngelixa iyi-magnesium eyaziwayo ngeenzuzo zayo zokulala, ndiye ndazama i-ZMA, isongezelelo esiqulathe i-magnesium esithandwayo ukukhuthaza ukuphumla. Xa isetyenziswe ngokudibeneyo ne-melatonin, isifundo esincinci safumanisa ukuba i-zinc kunye ne-magnesium kubonakala ngathi kuphucula umgangatho wokulala kubantu abadala abanolala.

Ubuninzi beNdalo Ukuzola

Ibizwa ngokuba "sisiselo esichasene noxinzelelo," esi songezelelo se-magnesium siza kwifom yomgubo (xuba ii-ounces ezi-2-3 emanzini). Ndivuselele i-cocktail yam yokulala eyenziwe yimagniziyam kunye ne-calcium-kwaye ndayiphunga ngaphambi kokulala (nangona ileyibhile iphakamisa ukwahlulahlula kabini okanye kathathu ngemini yeziphumo ezilungileyo). Xa ndizama oku kongeze kubusuku obunye nje, ngekhe ndathi ndiqaphele nantoni na.

I-ZMA yembaleki yokwenyani kunye neTheanine

Xa ndithatha ezi pilisi zimbini iyure ngaphambi kokulala (idosi ekhuthazwayo kubafazi), bendingenayo "Ooo ndiyozela" imvakalelo efanayo njengoko bendisenza nezinye izixhobo zokulala. Ndalala ubusuku bonke ngaphandle kokuvuka (endihlala ndisenza), kodwa oko kunokuba nokunxibelelana nokungabikho kokulala bendinobusuku obumbalwa ngaphambili. Ndavuka ndingakhathali kangako, nangona ndiye ndabiwa bubuthongo kuloliwe kangangemizuzu engama-40 nangona ndandilele nje iiyure ezisibhozo. Le ZMA ithengiswa njengesongezelelo sokuphucula ukubuyela kwezemidlalo, nangona ijaji isekhona kwisakhono sayo sokunyusa isiphumo soqeqesho.

4. I-L-Theanine

Inzululwazi: I-amino acid enyibilikayo emanzini efumaneka kumakhowa kunye neti eluhlaza, i-L-theanine idliwe ngenxa yeziphumo zayo zokuphumla (kunye namanqanaba aphezulu e-antioxidants). Nangona le amino acid ikhutshwe kumagqabi eti eluhlaza, isityalo esaziwa ngokuba namandla okwenza amandla kunye nokuvuselela, i-L-theanine inokuthi ithintele iziphumo zecaffeine. Kwaye kumakhwenkwe afunyaniswe ene-ADHD (ingxaki eyaziwa ukuphazamisa ukulala) I-L-theanine yafunyanwa ikhuselekile kwaye isebenzayo ekuphuculeni ezinye iinkalo zomgangatho wokulala.

IndaloMade VitaMelts Phumla

Ezi pilisi zinyibilikayo, kwincasa yetiyi eluhlaza, zazinencasa ngokuqinisekileyo. Ngegama elifana ne "Relax," esi songezo sincinci malunga nokulahlekelwa amandla okugcina amehlo akho evulekile, kwaye ngakumbi malunga nokuziva ukhululekile ngokwasemzimbeni. Yeyiphi imeko yam, yasebenza. Emva kokuthatha iipilisi ezine (200 milligrams), ndatsiba ebhedini kwaye umzimba wam waziva uzolile kakhulu. Ndandingase ndihlale ndifunde ixesha elithile, kodwa ingcamango yokuvuka ndiye kwindlu yangasese okanye ndivale isibane yayibonakala ngathi yinto engokwenyama kunokuba ndingathathi nxaxheba.

Vitamin Shoppe L-Theanine

I-capsule enye ihambisa i-100 milligrams ye-L-Theanine ukukhuthaza ukuphumla. Ngokufanayo ne-NatureMade VitaMelts, ndaziva ngathi le mveliso yenza umzimba wam uzive udiniwe kwaye ukhululekile, kodwa kungekhona ngendlela efanayo ne-melatonin eyenza amehlo am kunye nentloko yozele.

5. Rutaecarpine

INzululwazi: I-Rutaecarpine, efumaneka kwisiqhamo se-Evodia (esuka kumthi oyinzalelwane yaseTshayina naseKorea), ifunyaniswe isebenzisana ne-enzymes emzimbeni ukuze kusetyenziswe i-caffeine kunye nokunciphisa umthamo wayo esinawo emizimbeni yethu ngexesha ingxowa. Kwizifundo ezibini kwiigundane, i-rutaecarpine yafunyanwa ukunciphisa amanqanaba e-caffeine egazini nasemchameni.

Rutaesomn

Olu ncedo ayisiyonto yokulala njengabanye abakolu luhlu. Kunokuba wenze abantu bazive belele, umsebenzi wayo ophambili kukukhaba icaffeine ngaphandle kwenkqubo. Enyanisweni, ndiye ndayalelwa ngomnye wabadali bakaRutaesomn ukuba ndisele i-caff eyongezelelweyo emva kosuku ngaphambi kokuvavanya isampuli. Kwakubonakala ngathi kuyaphambana, ngakumbi kuba ikofu ngexesha lesidlo sangokuhlwa ngokuqinisekileyo yayiza kundishiya ndingaphumli ngexesha lokulala phantsi kweemeko eziqhelekileyo.Kodwa andizange ndibe nangxaki. Kanye njengoko bekulindelwe, bendiziva ndisozela ngendlela ebebuya kwenza ngayo nabuphi na ubusuku emva kosuku olude, kodwa bekungekho bukho ubuthongo obongezelelekileyo.

6. Izinto zokulala zokutya ezininzi

Amanzi ephupha

Amanzi ephupha athi ukunciphisa uxinzelelo, ukunceda ukulala, kunye nokuphucula umgangatho wokulala. Ibhotile encinci inezinto ezintathu ezisebenzayo-i-5 hydroxytryptophan, melatonin, kunye ne-GABA. I-L 5-hydroxytryptophan, ikhemikhali emzimbeni enokuthi ibe nefuthe elihle ekulaleni, imvakalelo, ukuxhalaba, ukuthanda ukutya, kunye nentlungu yokuziva, nayo ifunyenwe ukuphucula ubuthongo kubantwana abasoloko bevuka kwizoyikiso zokulala. Kwaye ngokudibanisa ne-GABA, i-neurotransmitter evimbela ukudubula ngokugqithiseleyo kweeseli ze-nerve, i-5-hydroxytryptophan iboniswe ukunciphisa ixesha elithathayo ukulala, kunye nokwandisa ubude kunye nomgangatho wokulala. Andingenguye umlandeli omkhulu wendlela enambitha ngayo le nto, mhlawumbi kuba bendisuke ndahlamba amazinyo. Ngokuqinisekileyo ndaziva ndisozela ngaphakathi malunga nemizuzu engama-20 yokusela ibhotile. Xa ndivuka ndaziva ndothukile kancinci de kwaba yikofu yam yaphakathi nentsasa.

Natrol Sleep 'N Buyisela

Ukuthengisa okukhulu kolu ncedo lokulala, ngaphandle kokukhuthaza ukulala okunzulu, kunye nokuphumla, kukuba kudityaniswe ne-antioxidants ezinokuthi zilungise iiseli. Andizange ndizive ndine-groggy ngentsasa elandelayo njengoko ndandithatha i-melatonin ngqo (nangona i-capsule yayine-3 milligrams). Ngaphandle kwe-valerian kunye ne-melatonin, olu ncedo lokulala lubandakanya i-vitamin-E, L-Glutamine, calcium, kunye nembewu yediliya. I-Vitamin E, i-antioxidant, inokuwukhusela umzimba ngokuchasene noxinzelelo lwe-oxidative oluza nokuphulukana nokulala. Kwaye kubantu abane-apnea yokulala, ukungena kwi-antioxidant kunokuphucula umgangatho wokulala. Ioyile edaliweyo ikwabonakalisiwe kwii-antioxidants zayo ezinamandla, ngakumbi ivithamin E, kunye ne flavonoids.

Ibhalsam yokulala

Ngokutsho kukaBadger, i-balm yokulala ayibangeli abantu ukuba balale. Ukuhlikihla ibhalsam emilebeni, kwiitempile, entanyeni, kunye / okanye ebusweni kuthiwa kukunceda iingcinga ezizolileyo kunye nokucoca ingqondo. Ngeoyile-rosemary, i-bergamot, i-lavender, i-balsam fir kunye ne-ginger-imveliso yenziwe, ngokuka-Badger, "ngobusuku obungenakubonakala ngathi uyayimisa incoko yengqondo." Ngelixa i-Badger (kunye nezinye izibonelelo ze-oyile ezibalulekileyo) ithi i-rosemary iyaziwa ngokukhuthaza ukucinga okucacileyo, i-begamot iphakamisa ingqondo, i-ginger iyomeleza kwaye ikhuthaza ukuzithemba, kunye ne-balsam fir iyahlaziya, kukho izifundo ezimbalwa zesayensi ezixhasa la mabango. Izifundo ezincinci ngokuthe kratya zibonisa ukuba i-lavender, nangona kunjalo, inokuba luncedo kwabo balala nokudakumba, kwaye ineziphumo zokuphumla. Ukunyaniseka, ndiyayithanda imiphumo yokuthambisa yale bhals kwaye ngoku ndiyisebenzisa rhoqo ebusuku ngaphambi kokulala. Inuka kamnandi, kodwa andiqinisekanga ngamandla ayo okucoca iingcinga kunye nokuphumza ingqondo.

Iti yeYogi yokulala

Ndizamile iincasa ezimbini: Ukuthambisa ixesha lokulala leCaramel, elibandakanya intyatyambo yeChamomile, i-skullcap, iCalifornia poppy, iL-Theanine, kunye neti yeRooiboos (yona ngokwendalo ayina-caffeine), kunye nexesha lokulala, elibandakanya i-valerian, i-chamomile, i-skullcap, i-lavender kunye ne-passionflower. . Ndiyithandile indlela i-caramel flavour tea engcamle ngayo-eswiti kunye nezinongo. Nangona kunjalo, iti yexesha lokulala ayizange ibe mnandi. Ngokuphathelele ukuphumla, isenzo sokusela iti siphumla kum kwindawo yokuqala, izithako ezibangela ukulala okanye cha. Olunye uphononongo lubonisa ukuba i-passionflower, ngohlobo lweti, inokuvelisa izibonelelo zokulala ixesha elifutshane. Nangona i-chamomile iyeyona iyeza isetyenziswa kakhulu kwingxaki yokulala, akukho phando oluninzi malunga nokusebenza kwayo. Amayeza amancinci afunyenwe ukunciphisa uxinzelelo, ngelixa iidosi eziphezulu zinokukhuthaza ukulala. I-Skullcap kunye ne-California poppy-ezimbini imifuno esele isetyenzisiwe kumayeza emveli njengezidambisi-ayinalo uphando oluninzi lwenzululwazi oluxhasa amandla abo okukhuthaza okanye ukugcina ubuthongo.

Iindwendwe zaseSnooz zasebusuku

Ngomxube kubandakanya ukukhutshwa kweengcambu ze-valerian, i-L-theanine, kunye ne-melatonin, uSnooz unezixhobo ezintathu eziphambili zokulala ndizamile ngokwahlukeneyo. I-Chamomile, i-lemon balm, ii-hops, kunye nejjube imbewu ekhutshiweyo ijikeleze isahlulo esinciphisa ubuthongo kuluhlu lwezithako. Xa kudityaniswa ne valerian, iihops zafunyanwa ukunceda ukuphucula umgangatho wokulala. Ngelixa i-oyile ye-jujube ibonise impembelelo yokuthomalalisa kwiimpuku, uphando lwe-lemon balm kunye ne-chamomile lulinganiselwe ngakumbi. Ezi ziphuzo zincinci ziza kwiincasa ezintathu-berry, ijinja yelamuni kunye nepesika. Incasa yayilungile, kodwa intwana kakhulu kum ukuthanda kwam (kunye neegram ezintandathu zeswekile). Kungekudala emva kokucofa enye, ndaziva ndikhululekile ngokwenene, phantse ngathi bendiselwandle imini yonke kwaye ngexesha lokulala bendiziva ngathi amaza ayandihlasela (nzulu, ndiyazi).

I-Takeaway

Ekupheleni kweeveki ezimbalwa zokuvavanywa koncedo lokulala, ndicinga ukuba ndiza kubambelela kwiindlela zam zakudala zokuzisa i-Zzs-ulungiselelo olulungileyo, ndijike ifowuni yam "ingaphazamisi," kwaye igcine i-elektroniki ngaphandle kwegumbi lokulala . Andiyi kukuphepha izixhobo zokulala kuzo zonke iindleko, kwaye ndibona ixabiso lokuguqukela kwelinye kanye ngexesha elithile, kodwa andicingi ukuba ndifuna ukuba balale kwaye bahlale belele. Ukuphumla okwexeshana, ndingacebisa ixesha lokulala Snooz okanye Amanzi ephupha. (Ndiyithandile nje indlela abandisebenzele ngayo.) Ndonwabile ukuba ndibe nethuba lokuzama ezinye izinto ezithandwayo zokulala kwaye ndimbe kwisayensi emva kweelebheli zezithako zabo. Kwaye ngelixa yayilinge elimnandi, ndafunda ukuba akukho mfuneko yokuba ndithembele kwiipilisi, iti, okanye iziselo ezibangela ukulala ukuze ndilale umgangatho.

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