Unyango lokulala: Indalo kunye neKhemesti

Umxholo

• Unyango lweNdalo lokulala
• 1. UValerian
• 2. Chamomile
• 3. Ilavenda
• 4. Intyatyambo
• 5. Ibhalsam yelamuni
• Amayeza ekhemesti ekhawuntareni
• 1. IMelatonin
• 2. Ii-antihistamines
• Amayeza ekhemesti afuna amayeza
• 1. Iibenzodiazepines
• 2. Ezingezo-benzodiazepines
• 3. Iimpawu zeMelatonin
• Indlela yokusebenzisa amayeza ngokukhuselekileyo

Kukho iindlela zonyango ezininzi kwabo banobunzima bokulala, ezinje ngamayeza endalo, anje nge-valerian, i-passionflower okanye i-chamomile, amayeza angafuni amayeza anje nge-melatonin okanye i-doxylamine, okanye i-hypnotics kunye ne-sedatives, emiselwe ngugqirha njenge Isigqibo sokugqibela, xa kungekho ndlela isebenzayo.

Ukuphucula ukulala, imikhwa esempilweni kufuneka ihlale inelungelo, njengokutya okunesondlo, ukwenza umthambo rhoqo kunye neendlela zokuphumla ngaphezulu kwamayeza. Funda ngendlela yokuphilisa ukungalali ungakhange uthathe amayeza.

Unyango lweNdalo lokulala

Unyango lwendalo kufuneka lube lukhetho lokuqala xa unengxaki yokulala. Imizekelo yokhetho olunokunceda ukuphucula ukulala zezi:

1. UValerian

Ingcambu yeValerian inesenzo sokuthomalalisa, inciphisa uxinzelelo kwaye iphucula umgangatho wokulala. Funda zonke izibonelelo zesi sityalo.

IValerian sisityalo esisetyenziswa ngokubanzi, esinokufumaneka kwizongezo ezininzi, ezinje ngeValdorm, iValerimed, iValmane okanye iCalman, umzekelo. Imilinganiselo yethamo elicetyiswayo ukusuka kwi-45 ukuya kwi-450 mg, malunga nemizuzu engama-30 ngaphambi kokulala.

2. Chamomile

I-Chamomile sisityalo esinceda ukuzola, ukuphumla kunye nokunciphisa uxinzelelo kunye noxinzelelo, ezihlala zibangela ubuthongo. Ukonwabela izibonelelo zayo, unokufumana iti ngaphambi kokulala. Jonga indlela yokulungisa iti ye-chamomile kwaye zeziphi ezinye izibonelelo ezinokuba nazo.

3. Ilavenda

ILavender sisityalo se-violet seentyatyambo, ekulula kakhulu ukusifumana, esinezibonelelo ezininzi. Ukukunceda ulale kwaye uphucule umgangatho wokulala, vele ujoje nje i-lavender yeoyile ebalulekileyo kangangemizuzu engama-30 ngaphambi kokuba ulale.

Ukongeza, unokwenza nomqamelo ukhethwe ngelavenda okanye umxube wamayeza kwaye uwusebenzise ubusuku bonke. Nantsi indlela yokwenza umqamelo okhethiweyo.

4. Intyatyambo

I-Passionflower sisityalo esisetyenziswa ngokubanzi kukungalali, unxunguphalo kunye nokunye ukuphazamiseka kwenkqubo ye-nervous system, ngenxa yokwakheka okutyebileyo kwi-flavonoids kunye ne-alkaloids, ezinciphisa ukusebenza kweemoto, zine-sedative, i-anxiolytic kunye ne-antispasmodic isenzo kwaye zinceda ukongeza ixesha lokulala.

I-Passionflower inokufumaneka yodwa okanye idityaniswe namanye amayeza esintu, kwizongezo ezinje ngePasalix, Passiflorine, Ritmoneuran, Tensart okanye Calman, umzekelo okanye ngohlobo lweti. Kwimeko yezibonelelo, idosi ekhuthazwayo inokwahluka ukusuka kwi-100 ukuya kwi-200 mg ngaphambi kokulala.

5. Ibhalsam yelamuni

I-Lemon balm sisityalo esineempawu ezonwabisayo eziphucula umgangatho wokulala. Ukonwabela ezi zibonelelo, yenza nje iti kunye namagqabi ayo. Jonga indlela yokulungisa iti yebhalsam yelemon kunye nezinye izibonelelo zempilo ezinazo.

Bukela le vidiyo ilandelayo kwaye ubone eminye imizekelo yoxinzelelo lwendalo olunceda ukunciphisa uxinzelelo kunye nokulala ngcono:

Amayeza ekhemesti ekhawuntareni

Ukuba akukho nanye kwiindlela zendalo ezisebenzayo ekuphuculeni ukulala, umntu unokukhetha amayeza ekhemesti, angafuneki ngugqirha ukuba athengwe. Nangona kunjalo, ukusetyenziswa kwayo akufuneki kuxhatshazwe kwaye kungcono ukuthetha nodokotela ngaphambi kokuyithatha.

1. IMelatonin

I-Melatonin yinto eveliswa ngumzimba ngokwawo, umsebenzi wawo kukulawula isingqisho se-circadian, esenza ukuba isebenze ngokwesiqhelo. Imveliso ye-melatonin ilawulwa kukuvezwa kukujikeleza kokukhanya kunye nobumnyama, ivuselelwa ngongcwalazi kwaye ithintelwe emini.

Ke, ukuthatha i-melatonin engaphandle kunokunceda kwiimeko zokuphazamiseka kokulala kunye notshintsho kwisingqisho se-circadian, njengoko kusenzeka kubantu abaneijet lag, Abasebenza iishifti zasebusuku, okanye abanengxaki yokugula ngengqondo. Kwezi meko, i-melatonin ijolise ekunxibelelaniseni kwakhona le mijikelo, kwangaxeshanye ifaka i-hypnotic kunye ne-sedative effect, ngaloo ndlela ikhuthaza ukungeniswa nokulala.

Idosi ekucetyiswa ukuba yenziwe ye-melatonin isusela kwi-1 ukuya kwi-2 mg, kunye nokuthenga idosi ephezulu, kunokuba yimfuneko ukunikezela ngugqirha. Funda ngakumbi malunga nezibonelelo zempilo ze-melatonin.

2. Ii-antihistamines

I-Doxylamine sisiyobisi esinesenzo esomeleleyo se-antihistamine kwaye sinokusetyenziswa kwiimeko ezinqabileyo, apho umntu enobunzima bokulala okanye ukugcina ukulala okungapheliyo. Idosi ekhuthazwayo yemigangatho ye-doxylamine ukusuka kwi-12 ukuya kwi-25 mg kwaye kufuneka ithathwe malunga nesiqingatha seyure ngaphambi kokulala.

Ukuthintela iziphumo ezingathandekiyo ngosuku olulandelayo, njengokudinwa, ukozela okanye intloko, umntu kufuneka alale ubuncinci iiyure eziyi-8.

Amayeza ekhemesti afuna amayeza

La mayeza, abizwa ngokuba ngamahypnotics kunye nokuthomalalisa, kufuneka ibeyindlela yokugqibela enokukunceda ulale kwaye kufuneka ithintelwe nanini na kunokwenzeka, kuba zihlala zibangela ukuxhomekeka, ukunyamezelana, ukuhlangana kweziyobisi, zinokuzifihla ezinye iingxaki okanye zibangele nesiphumo.

1. Iibenzodiazepines

I-benzodiazepines elungele unyango lwe-insomnia yi-estazolam, i-flurazepam (i-Dalmadorm) kunye ne-temazepam. Umthamo uxhomekeke emntwini, ubungqongqo bokungalali kwaye kufuneka usoloko ucetyiswa ngugqirha.

2. Ezingezo-benzodiazepines

La machiza mvanje kwaye aneziphumo ebezingalindelekanga ezimbalwa kune-benzodiazepines kunye nomngcipheko omncinci wokuxhomekeka, nangona kunjalo, kufuneka zisetyenziswe ngononophelo naphantsi kolawulo lwezonyango. Ezona ziqhele ukumiselwa zi-zaleplon (Sonata) kunye ne-zolpidem (iStilnox), umzekelo.

3. Iimpawu zeMelatonin

I-Rozerem yipilisi yokulala equlathe i-ramelteone ekwakhiweni kwayo, into ekwaziyo ukubopha ii-melatonin receptors kwingqondo kwaye ibangele umphumo ofanayo nalowo wehomoni, ekunceda ukuba ulale kwaye ugcine ukuphumla kunye nokulala okusemgangathweni. .

Idosi ekhuthazwayo yipilisi ye-1 8 mg, malunga nemizuzu engama-30 ngaphambi kokuba ulale.

Indlela yokusebenzisa amayeza ngokukhuselekileyo

Ngexesha lokunyanga ngamayeza akunceda ulale, kuya kufuneka uphephe ukusela iziselo ezinxilisayo okanye amanye amayeza okusondeza kufutshane nexesha lokutya, kufuneka ulale ubuncinci iiyure eziyi-8, ukunqanda ukuvuka uyozela kusuku olulandelayo kwaye akufuneki usele idosi eyongezelelweyo ezinzulwini zobusuku.

Ukongeza, umntu uhlala eqala unyango ngeyona dosi iphantsi, thintela ukusetyenziswa rhoqo kwaye ungaqhubi okanye usebenze ngoomatshini ngexesha lesiphumo seyeza.

Nazi ezinye iingcebiso ezinokukunceda ulale ngcono: