Olona nyango lusemagqabini ukunyanga ukulala

Umxholo

• 1. IMelatonin
• 2. UValerian
• 3. IiHops
• 4. Ingca yeLemon
• 5. Ipasifora
• Uya nini kwagqirha

Unyango lwasekhaya lokungalali luyindlela ebalaseleyo yendalo yokuvuselela ubuthongo, ngaphandle komngcipheko wokuphuhlisa iziphumo ebezingalindelekanga eziqhelekileyo zamayeza, njengokuxhomekeka kwexesha elide okanye ukwanda kokungalali, umzekelo.

Nangona isiphumo sayo singekho kwangoko njengamachiza amayeza, isenzo saso siqhelekile emzimbeni kwaye asibangeli kuxhomekeka. Ukongeza, xa isetyenziswa rhoqo, amayeza asekhaya anceda ekulawuleni imijikelo yokulala, ivumela isiphumo ukuba sikhawuleze kwaye sikhawuleze.

Ngokusetyenziswa kwamayeza asekhaya kuyacetyiswa ukuba uthathe amanye amanyathelo alungiselela ukulala, njengokuthintela ukuba nezibane eziluhlaza egumbini kunye nokuthintela imisebenzi evuselelayo kwimizuzu engama-30 ngaphambi kwexesha lokulala. Jonga ezi kunye nezinye iingcebiso zokukunceda ulale ngcono.

1. IMelatonin

Olu luhlobo lwehomoni eveliswa ngokwendalo ngumzimba kwaye, ke ngoko, ayithandwa kakhulu kudidi "lwamayeza asekhaya". Nangona kunjalo, i-melatonin yeyona iphambili inoxanduva lokulala, ineziphumo eziqinisekileyo zokulwa nokungalali kwizifundo ezininzi.

Kuyenzeka ukuba inyuse imveliso ye-melatonin ngokwendalo. Ukulungiselela le nto, kuyacetyiswa ukuthintela iimeko zoxinzelelo ekupheleni kosuku, ukunciphisa ukubonwa kwezibane eziluhlaza okwesibhakabhaka, ezinje ngeselfowuni, ukunika ukhetho ngokungathanga ngqo kunye nokukhanya okutyheli ekhaya, kunye nokutyala imali ekutyeni ukutya ityebile kwi-tryptophan, efana namandongomane, iqanda okanye inyama yenkukhu. Jonga uluhlu olupheleleyo lokutya kwe-tryptophan.

Abantu abanendlela yokuphila exakeke kakhulu okanye abazamile ukunyusa amanqanaba e-melatonin ngokwendalo, kodwa khange babe neziphumo ezilungileyo ekuphuculeni ukulala, banokukhetha ukusebenzisa isongezelelo se-melatonin, esinokuthengwa ezikhemesti nakwezinye iimveliso ezigcina indalo. Kule meko, ukuxhaswa kufuneka kuhlale kukhokelwa ngugqirha okanye usokhemisti.

Jonga amanye amayeza anokuboniswa ukunyanga ukulala.

2. UValerian

Ingcambu yeti yeValerian ibonakalise kwizifundo ezininzi isenzo esinamandla ngokuchasene nokuqaqanjelwa bubuthongo obunokuphakathi, njengoko ineepropathi zoxinzelelo kunye nokuthomalalisa ezikunceda ukuba ulale ngokulula.

Ngokungafaniyo namayeza ekhemesti, i-valerian ayibangeli kuxhomekeka kuyo, ke, inokusetyenziswa ngokukhuselekileyo. Nangona kunjalo, ukusebenza kwayo kunokuthatha ukuya kuthi ga kwiiveki ezi-4 ukuba zibonwe, njengoko izinto zesityalo zibumba kancinci umjikelo wokulala.

Izithako

• 3 g yengcambu eyomileyo ye-valerian;
• I-300 ml yamanzi.

Imowudi yokulungiselela

Beka amanzi kunye nengcambu ye-valerian ukubilisa ubushushu obuphakathi kangangemizuzu eli-10 ukuya kweli-15 kwaye emva koko ususe kubushushu kunye noxinzelelo. Vumela ukufudumala nokusela ikomityi enye malunga nemizuzu engama-30 ngaphambi kokuba ulale.

Ukongeza kwiti, i-valerian inokutyiwa njengesongezelelo, kwaye kufuneka ifakwe kumthamo we-300 ukuya kwi-900 mg ye-0.8%. Le dosi inokufuna ukuba iguqulwe ngugqirha wamayeza esintu okanye ngugqirha, ngokobunzima bokungalali kakuhle kunye nezinye iimpawu zomntu.

IValerian kufuneka isetyenziswe ngononophelo kubafazi abakhulelweyo nakwizigulana ezinengxaki ethile yesibindi.

3. IiHops

Iihops zizityalo ezifanayo nezisetyenziswa kwimveliso yebhiya, kodwa ngohlobo lweti ibonakalise isiphumo esihle sokungalali. Isenzo sayo sinxulunyaniswe nokukwazi ukuthintela ukuthotywa kwe-GABA, into enceda ekuphumezeni inkqubo ye-neva, ukongeza ekubonakaliseni ukuphucula isenzo se-melatonin receptors, enokubangela isiphumo sehomoni ephambili ejongene nokulala.

Izithako

• 1 itispuni yeehops;
• 1 indebe yamanzi abilayo.

Imowudi yokulungiselela

Yongeza iihops emanzini abilayo kwaye mayime malunga nemizuzu eli-10. Emva koko ubunzima kwaye emva koko uthathe imizuzu engama-30 ukuya kwengama-60 ngaphambi kokulala.

Le iti akufuneki isetyenziswe ngexesha lokukhulelwa ngaphandle kolawulo lukagqirha okanye wamakhambi.

4. Ingca yeLemon

Amagqabi ebhalsamuni asetyenziswe kwiinkulungwane ezininzi ukunyanga iimeko zokungalali kwaye, kwizifundo zamva nje, isenzo sabo sigwetyelwe ngokukwazi ukuthintela ukutshatyalaliswa kwe-GABA, uhlobo lwe-neurotransmitter enceda ukuthomalalisa inkqubo ye-nervous kunye nokuququzelela ukulala .

Izithako

• Iispuni ze-2 zamagqabi e-lemon balm;
• 500 ml yamanzi abilayo.

Imowudi yokulungiselela

Beka ibhalsam yelamuni etepini uze uyigqume ngamanzi abilayo. Isimbozo, vumela ukufudumala, ubunzima ukusela okulandelayo, ngokukhethekileyo kwimizuzu engama-30 ukuya kwengama-60 ngaphambi kokuba ulale.

I-Lemon balm nayo inokusetyenziswa ngohlobo lwee-capsules, ngeedosi eziphakathi kwama-300 ukuya kuma-500 mg ngosuku, okanye amathontsi. Kule meko, idosi kufuneka ihlale ihlengahlengiswa ngugqirha okanye ngamayeza esintu. I-Lemon balm ayifanele isetyenziswe ngexesha lokukhulelwa okanye ukuncancisa ngaphandle kokhokelo lukagqirha.

5. Ipasifora

I-Passionflower sisityalo esithanda iziqhamo kwaye, njenge-lemon balm, esi sityalo sonyango sisetyenziselwe iminyaka emininzi ukunceda ukuphatha ukulala. Nangona zimbalwa izifundo ezinokusetyenziswa kwesi sityalo sokuphuthelwa, uninzi lwezinto zalo zinokubakho kakhulu ekuncedeni kunyango.

Umzekelo, i-chrysin, eyona flavonoid iphambili ye-passionflower, ibonakalise isenzo esomeleleyo kwii-benzodiazepine receptors, ezizezamkelo ezifanayo ezisetyenziswa ngamayeza ezixhalabisi, ezibangela ukuphumla zikuncede ulale. Ukongeza, kuphando olwenziwe kwiigundane, ukukhutshwa kwe-passionflower kwanceda kakhulu ukwandisa ixesha lokulala.

Izithako

• 6 g we-passionflower;
• 1 indebe yamanzi abilayo.

Imowudi yokulungiselela

Yongeza amanzi ngentyatyambo yothando kwaye mayime imizuzu emi-5 ukuya kweli-10. Emva koko mayipholile, xinana kwaye usele malunga nemizuzu engama-30 ngaphambi kokulala. I-Passionflower inokuhlala yongezwa kwiti ye-valerian, umzekelo, ukuze ube nefuthe elinamandla.

Le iti kufuneka ithintelwe kubafazi abakhulelweyo.

Uya nini kwagqirha

Ngelixa amayeza asekhaya anokunceda ukunyanga iimeko ezininzi zokungalali, kukwakho iimeko ezininzi apho zingonelanga, ngakumbi xa kukho ezinye izizathu. Ke, kuyacetyiswa ukuba uye kwagqirha xa kungekho kuphucuka kubuthongo emva kweeveki ezi-4 zonyango kunyango okanye xa ukulala kuphazamisa umgangatho wobomi, njengoko kunokuba yimfuneko ukuchonga unobangela ochanekileyo kwaye uqale okona kulungileyo. unyango olufanelekileyo.

Jonga kwakhona le vidiyo ilandelayo kwaye ubone ukuba zeziphi iingcebiso onokuzisebenzisa ukuze ulale ngcono: