9 Izinto zokulala zendalo ezinokukunceda ufumane i-Shut-Eye

Umxholo

• 1. IMelatonin
• 2. Ingcambu yeValerian
• 3. Magnesium
• 4. Ilavenda
• 5. Intyatyambo yencasa
• 6. IGlycine
• 7–9. Ezinye izongezo
• Olunye ukhetho lwe-counter-the-counter (OTC)
• Umngcipheko kunye nokuthintela
• Umgca wezantsi
• Iimveliso ukuzama
• Ukulungiswa kokutya: Ukulala okungcono

Sibandakanya iimveliso esicinga ukuba ziluncedo kubafundi bethu. Ukuba uthenga amakhonkco kweli phepha, sinokufumana ikhomishini encinci. Nantsi inkqubo yethu.

Ukufumana ubungakanani obaneleyo bokulala kubaluleke kakhulu kwimpilo yakho.

Ukulala kunceda umzimba wakho kunye nokusebenza kwengqondo ngokufanelekileyo. Ukulala ubusuku obuhle kunokuphucula ukufunda kwakho, imemori, ukwenza izigqibo, kunye nobuchule bakho (, 2, 3, 4).

Ngaphezu koko, ukungalali ngokwaneleyo kwayanyaniswa nomngcipheko ophezulu weemeko ezinjengesifo sentliziyo, isifo seswekile kunye nokutyeba kakhulu (5).

Ngaphandle koku, umgangatho wokulala kunye nobungakanani busezantsi ngalo lonke ixesha, ngabantu abaninzi nangakumbi abafumana ukulala okungalunganga ().

Gcina ukhumbule ukuba ukulala kakuhle kuhlala kuqala ngeendlela ezilungileyo zokulala kunye nemikhwa. Nangona kunjalo, kwabanye, oko akwanele.

Ukuba ufuna uncedo olongezelelekileyo ukuze ufumane ubuthongo obuhle ebusuku, cinga ukuzama ezi zinto zisi-9 zilandelayo zokukhuthaza ukondla kwendalo.

1. IMelatonin

I-Melatonin yihommone eveliswa ngumzimba wakho ngokwendalo, kwaye ibonisa ingqondo yakho ukuba lixesha lokulala ().

Lo mjikelo wehomoni wokuvelisa kunye nokukhululwa uchatshazelwa lixesha losuku - amanqanaba e-melatonin ngokwendalo anyuka ngokuhlwa aze awe ekuseni.

Ngesi sizathu, izongezo ze-melatonin ziye zaba luncedo lokulala oluthandwayo, ngakumbi kwimeko apho umjikelo we-melatonin uphazamisekile, njenge jet lag (8).

Ngaphezulu, izifundo ezininzi zixela ukuba i-melatonin iphucula umgangatho wokulala emini kunye nexesha. Oku kuluncedo ngakumbi kubantu abaneeshedyuli ezifuna ukuba balale ngexesha lasemini, njengabasebenzi beishifti (9).

Ngaphezu koko, i-melatonin inokuphucula umgangatho wokulala ngokubanzi kubantu abaneengxaki zokulala. Ngokukodwa, i-melatonin ibonakala ukunciphisa ixesha abantu abafuna ukulala ngalo (eyaziwa ngokuba yi-latency yokulala) kunye nokunyusa inani lilonke lexesha lokulala (,).

Ngelixa kukwakho nezifundo ezingakhange ziqwalasele i-melatonin zinefuthe elihle ebuthongweni, ngokubanzi bezimbalwa ngenani. Abo babone iziphumo eziluncedo ngokubanzi banikezela abathathi-nxaxheba kwi-3 - 10 milligrams (mg) ye-melatonin ngaphambi kwexesha lokulala.

Izongezo zeMelatonin zibonakala zikhuselekile kubantu abadala xa zisetyenziselwa ixesha elifutshane okanye elide ().

Ukuxhaswa kweMelatonin kunokuphucula umgangatho wokulala. Kubonakala ziluncedo ngakumbi ukuba une-jet lag okanye wenza umsebenzi wokutshintsha.

2. Ingcambu yeValerian

IValerian yimbewu yemvelaphi yaseAsia naseYurophu. Ingcambu yayo ihlala isetyenziswa njengonyango lwendalo lweempawu zoxinzelelo, uxinzelelo kunye nokuyeka ukuya exesheni.

Ingcambu yeValerian ikwayenye yezona zinto zixhaphakileyo ezisetyenziselwa ukulala-ezonyusa amayeza e-herbal e-United States nase-Europe ().

Nangona kunjalo, iziphumo zokufunda zihlala zingangqinelani.

Abasetyhini be-Menopausal kunye ne-postmenopausal babone umgangatho wabo wokulala kunye neempawu zokuphazamiseka kokulala ziyaphucuka emva kokuthatha i-valerian, ngokwezilingo ezilawulwa ngokungahleliwe (,).

Ukuphononongwa kweencwadi ezimbini ezindala kukwabike ukuba i-300-900 mg ye-valerian, ethathwe kanye ngaphambi kwexesha lokulala, inokuphucula umgangatho wokulala ozimeleyo (,).

Nangona kunjalo, lonke uphuculo oluqwalaselweyo kwezi zilingo kunye nezifundo zazizithoba. Bathembele kubathathi-nxaxheba ekuboneni umgangatho wokulala kunokuba kuthathwe imilinganiselo yenjongo ngexesha lokulala, njengamaza engqondo okanye ukubetha kwentliziyo.

Olunye uphononongo luye lwagqiba ukuba iziphumo ezilungileyo ze-valerian azinakuthelekiswa nanto. Umzekelo, kunokukhokelela kuphuculo oluncinci kwi-latency yokulala (,,).

Nokuba kwenzeka ntoni, ukuthatha ixesha elincinci kwingcambu ye-valerian kubonakala kukhuselekile kubantu abadala, kunye neziphumo ebezingalindelekanga, ().

Ngaphandle kokunqongophala kwemilinganiselo yenjongo emva kwe-valerian, abantu abadala banokuthathela ingqalelo ukuzivavanya.

Nangona kunjalo, ukhuseleko luhlala lungaqinisekanga ngokusetyenziswa kwexesha elide nakwimimandla ekhethekileyo enjengabafazi abakhulelweyo okanye abancancisayo.

Ingcambu yeValerian sisongezelelo esithandwayo esinokuphucula umgangatho wokulala kunye neempawu zokuphazamiseka kokulala, ubuncinci kwabanye abantu. Izifundo ezingaphezulu ziyafuneka kukhuseleko lokusetyenziswa kwexesha elide.

3. Magnesium

I-Magnesium yiminerali ebandakanyeka kumakhulu eenkqubo emzimbeni womntu, kwaye kubalulekile ekusebenzeni kwengqondo nakwimpilo yentliziyo.

Ukongeza, i-magnesium inokunceda ukuthula kwengqondo nasemzimbeni, yenze kube lula ukulala (20).

Izifundo zibonisa ukuba isiphumo sokuphumla kwemagniziyam sinokubangelwa kukukwazi ukulawula imveliso ye-melatonin. I-Magnesium yaziwa ngokuhlaziya izihlunu kwaye ibangele ukulala ().

Olunye uphononongo lufumanise ukuba indibaniselwano ye-magnesium, i-melatonin, kunye ne-vitamin B yayisebenza ekunyangeni ukungalali ngaphandle kwesizathu. ()

IMagnesium ikwabonakala ngathi inyusa amanqanaba e-gamma aminobutyric acid (GABA), umthunywa wobuchopho oneziphumo zokuthomalalisa ().

Iingxelo zophando ukuba amanqanaba angonelanga e-magnesium emzimbeni wakho anokuqhagamshelwa kubuthongo obunengxaki kunye nokuqaqanjelwa sisisu ().

Ngakolunye uhlangothi, ukwandisa ukutya kwakho kwe-magnesium ngokuthatha izongezo kunokukunceda ukwandisa umgangatho kunye nobungakanani bokulala kwakho.

Olunye uphononongo lunike abathathi-nxaxheba abangama-46 i-500 mg ye-magnesium okanye i-placebo yonke imihla kwiiveki ezisibhozo. Abo bakwiqela le-magnesium baxhamle kumgangatho wokulala ongcono ngokubanzi. Eli qela lalinamanqanaba aphezulu egazi e-melatonin kunye ne-renin, omabini la mahomoni alawula ukulala ().

Kwesinye isifundo esincinci, abathathi-nxaxheba banikwe isongezelelo esine-225 mg ye-magnesium ebelele ngcono kunaleyo inikwe indawo ye-placebo. Nangona kunjalo, isongezelelo sasiqulathe i-5 mg ye-melatonin kunye ne-11.25 mg ye-zinc, isenza kube nzima ukubonakalisa isiphumo kwimagniziyam yodwa ().

Kubalulekile ukuba uqaphele ukuba zombini ezi zifundo zenziwa kubantu abadala, ekunokwenzeka ukuba babenamanqanaba emagniziyam egazi ukuqala ngawo. Akuqinisekanga ukuba ezi ziphumo ziya kuba namandla kubantu abanokutya okufanelekileyo kwe-magnesium.

I-Magnesium inefuthe lokuphumla emzimbeni nasengqondweni, enokunceda ukuphucula umgangatho wokulala.

4. Ilavenda

Isityalo se lavender sinokufumaneka phantse kuwo onke amazwekazi. Ivelisa iintyatyambo ezimfusa ezithi, xa zomile, zisetyenziswe ngeendlela ezahlukeneyo emakhaya.

Ngaphezu koko, ivumba elimnandi lelavender kukholelwa ukuba liyabuphucula ubuthongo.

Ngapha koko, uphononongo oluninzi lubonisa ukuba ukunuka ioyile ye-lavender ngaphambi nje kokuba ulale kunokwanela ukuphucula umgangatho wokulala. Esi siphumo sibonakala somelele ngakumbi kwabo banokungalali ngokwaneleyo, ngakumbi abantu ababhinqileyo kunye nabantu abancinci (,).

Isifundo esincinci kubantu abadala abanesifo sengqondo esixhalabisayo sikwabika ukuba i-lavender aromatherapy iyasebenza ekuphuculeni iimpawu zokuphazamiseka xa ulele. Ixesha lokulala lilonke lenyukile. Bambalwa abantu nabo abavuka ekuseni kakhulu (nge-3 kusasa) kwaye bazifumana bengakwazi ukuphinda balale ().

Olunye uphononongo lunike abantu abangama-221 abanengxaki yokuxhalaba i-80 mg yesongezelelo seoyile ye-lavender okanye i-placebo ngosuku.

Ukuphela kwesifundo seveki ze-10, omabini la maqela abe nakho ukuphucuka kumgangatho kunye nexesha lokulala. Nangona kunjalo, iqela le-lavender lafumana i-14-24% yeempembelelo ezinkulu ngaphandle kweziphumo ebezingalunganga ezichaziweyo ().

Nangona i-lavender aromatherapy ithathwa njengekhuselekileyo, ukutya ngomlomo i-lavender kudityaniswe nesicaphucaphu kunye nentlungu esiswini kwezinye iimeko. Iioyile eziyimfuneko zenzelwe i-aromatherapy hayi ukungenisa ngomlomo ().

Kukwafanelekile ukuba uqaphele ukuba kuphela isixa esilinganiselweyo sophando esinokufunyanwa kwiziphumo zokuncedisa i-lavender xa ulele. Ke, kufuneka uphando olongezelelekileyo ngaphambi kokuba kwenziwe izigqibo ezinamandla.

I-lavender aromatherapy inokunceda ukuphucula ukulala. Izifundo ezingaphezulu kwizincedisi zelavenda ziyafuneka ukuvavanya ukusebenza kwazo kunye nokhuseleko.

5. Intyatyambo yencasa

I-Passionflower, ekwabizwa ngokuba yi Passiflora incarnata okanye i-maypop, sisiyobisi esithandwayo semithi yokulala.

Iindidi ze-passionflower ezinxulunyaniswe nokuphuculwa kokulala zivela eMntla Melika. Ziyalinywa ngoku eYurophu, eAsia, eAfrika nase Australia.

Iziphumo zokunyusa ukulala kuka-Passionflower zibonisiwe kwizifundo zezilwanyana. Nangona kunjalo, iziphumo zalo ebantwini zibonakala zixhomekeke kwifom esetyenzisiweyo (,).

Olunye uphononongo olwenziwe ebantwini luthelekise iziphumo zeti ye-passionflower kunye naleyo yeti ye-placebo eyenziwe ngamagqabi eparsley ().

Abathathi-nxaxheba basela iti nganye malunga neyure e-1 ngaphambi kokulala kangangexesha leveki e-1, bethatha ikhefu leveki enye phakathi kweeti ezimbini. Ingxowa nganye yeti yayivunyelwe ukuba inyukele imizuzu eyi-10, kwaye abaphandi bathatha imilinganiselo yeenjongo zokulala.

Ekupheleni kwesifundo seeveki ezi-3, imilinganiselo yenjongo ibonise ukuba abathathi-nxaxheba khange babone kuphucuka kubuthongo.

Nangona kunjalo, xa babeceliwe ukuba balinganise umgangatho wabo wokulala ngokuzithoba, bayilinganisela nge-5% ephezulu ngokulandela iveki ye-passionflower yeveki xa kuthelekiswa neveki ye-parsley yeveki ().

Kuphononongo lwakutsha nje lwabantu abanolala, abo bathathe isithandwa seflowerflower ngaphezulu kweeveki ezi-2 babone ukuphucuka okubonakalayo kwiiparamitha ezithile zokulala xa kuthelekiswa neqela le-placebo ().

Ezi paramitha zezi:

• ixesha lokulala lilonke
• ukusebenza ngokulala, okanye ipesenti yexesha elichithwe ukulala ngokuchasene nokulala ungalali ebhedini
• ixesha lokuvuka emva kokuqala kokulala

Kwelinye icala, uphononongo lwango-1998 lwathelekisa iimpembelelo zesongezelelo se-1.2-gram ye-passionflower, iipilisi zokulala eziqhelekileyo, kunye ne-placebo. Abaphandi abafumani mahluko phakathi kwezincedisi ze-passionflower kunye ne-placebo ().

Izifundo ezingaphezulu ziyafuneka, kodwa kufanelekile ukuba uqaphele ukuba ukufakwa kwe-passionflower kukhuselekile ngokubanzi kubantu abadala. Okwangoku, kubonakala ngathi i-passionflower inokubonelela ngezibonelelo ezingakumbi xa isetyenziswe njengeti okanye ikhuphe ngokuchasene nesongezelelo.

Iti ye-Passionflower okanye isicatshulwa sinokunceda ukuphucula umgangatho wokulala kwabanye abantu. Nangona kunjalo, ubungqina buxubekile kwaye ezinye izifundo azifumananga ziphumo.Ke, kufuneka izifundo ezingaphezulu.

6. IGlycine

IGlycine yiasidi yeamino edlala indima ebalulekileyo kwinkqubo yemithambo-luvo. Izifundo zibonisa ukuba kunokunceda ukuphucula ukulala.

Ngokuchanekileyo le nto isebenza njani ayaziwa, kodwa i-glycine icingelwa ukuba iyenze ngokwenxalenye ngokunciphisa iqondo lobushushu emzimbeni ngexesha lokulala, ibonisa ukuba lixesha lokulala (,).

Kwisifundo esinye se-2006, abathathi-nxaxheba abafumana ukulala okungalunganga badla i-3 gram ye-glycine okanye i-placebo kwangoko ngaphambi kokulala.

Abo bakwiqela le-glycine baxele ukuba baziva bediniwe ngentsasa elandelayo. Bakwatsho ukuba ukuzonwabisa kwabo, ubumnandi kunye nokuqaqamba kwengqondo kuphezulu ngentsasa elandelayo (37).

Isifundo sango-2007 saphanda ngeziphumo ze-glycine kubathathi-nxaxheba abafumana ukulala okungalunganga. Abaphandi bathathe imilinganiselo yamaza engqondo yabo, ukubetha kwentliziyo, kunye nokuphefumla ngelixa belele.

Abathathi-nxaxheba abathathe i-3 gram ye-glycine ngaphambi kwexesha lokulala babonisa iindlela zokuphucula umgangatho wokulala xa kuthelekiswa neqela le-placebo. Izibonelelo zeGlycine zikwanceda abathathi-nxaxheba ukulala ngokukhawuleza (38).

I-Glycine ikwaphucula ukusebenza kwemini kubantu abalala okwethutyana, ngokokufunda okuncinci.

Abathathi-nxaxheba babelale ukulala kwabo kwi-3 ngobusuku obulandelelanayo. Ngobusuku ngabunye, ngaphambi kokulala, babethatha iigrama ezi-3 zeglycine okanye ezi-3 gram ze-placebo. Iqela le-glycine linike ingxelo yokuncitshiswa okukhulu kukudinwa kunye nokulala emini ().

Ungathenga i-glycine kwifom yeepilisi okanye njengomgubo onokuxutywa emanzini. Ukuthatha ukuya kuthi ga kwi-0.8 yeegram / kg yesisindo somzimba ngosuku kubonakala kukhuselekile, kodwa kufuneka izifundo ezingaphezulu. Uninzi lwabathathi-nxaxheba bokufunda ubuthongo bathathe kuphela iigrama ezi-3 ngosuku ().

Unokonyusa ukutya kwakho kwe-glycine ngokutya ukutya okunotyebileyo kwizakhamzimba, kubandakanya:

• iimveliso zezilwanyana ezinje ngomhluzi wethambo, inyama, amaqanda, iinkukhu kunye nentlanzi
• iimbotyi
• ispinatshi
• kudala
• ikhaphetshu
• iziqhamo ezinjengeebhanana kunye neekiwis

Ukusebenzisa i-glycine kwangoko ngaphambi kokulala kunokukunceda ulale ngokukhawuleza kwaye uphucule umgangatho wokulala kwakho.

7–9. Ezinye izongezo

Zininzi izinto ezongezelelweyo zokukhuthaza ukulala kwintengiso. Nangona kunjalo, ayizizo zonke ezixhaswa luphando olunzulu lwenzululwazi.

Uluhlu olungezantsi luchaza izongezo ezimbalwa ezongezelelekileyo ezinokuba luncedo ekulaleni kodwa zifuna uphando olungaphezulu lwesayensi.

• I-Tryptophan: Olunye uphononongo lubika ukuba iidosi eziphantsi njenge-1 gram ngosuku ngale nto ibalulekileyo ye-amino acid inokunceda ukuphucula umgangatho wokulala. Le dosi inokukunceda ulale ngokukhawuleza (,).
• UGinkgo biloba: Ngokwezifundo ezindala, ukusebenzisa malunga ne-240 mg yale mifuno yendalo engama-30-60 imizuzu ngaphambi kokulala kunokunceda ukunciphisa uxinzelelo, ukuphucula ukuphumla, kunye nokukhuthaza ukulala. Izifundo zezilwanyana ziyathembisa (,, 45).
• L-theanine: Ukutya isongezelelo semihla ngemihla esiqulathe ukuya kuthi ga kwi-400 mg yale amino acid kunokunceda ukuphucula ukulala kunye nokuphumla. Izifundo zezilwanyana zibonisa ukuba kunokuba nokusebenza ngakumbi xa kudityaniswe ne-GABA (,).

I-Kava sesinye isityalo esidityaniswe neziphumo zokukhuthaza ukulala kwezinye izifundo. Ivela kwiziqithi ezisemazantsi ePasifiki, kwaye ingcambu yayo ilungiselelwe ngokwesiko njengeti. Ingasetyenziswa kwakhona kwifom yokongeza.

Nangona kunjalo, ukusetyenziswa kwekava kuye kwahlanganiswa nomonakalo omkhulu wesibindi, mhlawumbi ngenxa yokuveliswa komgangatho ophantsi okanye ukukrexeza. Amanye amazwe, njengeCanada kunye neendawo zaseYurophu, ziye zakwala ukusetyenziswa kwayo (,).

Qhubeka ngononophelo olongezelelweyo ngaphambi kokusebenzisa i-kava. Thenga kuphela izongezo eziqinisekisiweyo ngumbutho wesithathu owaziwayo.

I-Tryptophan, i-ginkgo biloba, kunye ne-L-theanine inokunceda ukukhuthaza ukulala. Nangona kunjalo, bathambekele ekubeni nezifundo ezimbalwa ezibaxhasayo, ke uphando oluninzi luyafuneka ngaphambi kokuba kwenziwe izigqibo ezinamandla. Sebenzisa isilumkiso ngaphambi kokuzama i-kava yokulala.

Olunye ukhetho lwe-counter-the-counter (OTC)

Ezinye izixhobo zokulala onokuzifumana ekhawuntareni yi-diphenhydramine kunye ne-doxylamine succinate. Zombini ii-antihistamines.

I-Diphenhydramine sisithako esisebenzayo kwizonyango ezithandwayo zokungabikho komzimba ezifana neBenadryl. Ukusetyenziswa okuphambili kweDiphenhydramine ayisiyisiyobisi sokulala, kodwa ibangela ukozela kwaye sele isetyenziselwe ukukhuthaza ukulala.

IDiphenhydramine ikwafumaneka kwiZzzQuil, i-Unisom SleepGels, kunye ne-Unisom SleepMelts. I-Doxylamine succinate sisixhobo esisebenzayo kuncedo lokulala i-Unisom SleepTabs.

Ubungqina obuxhasa ukusetyenziswa kwabo njengesixhobo sokulala buthathaka. Iingcali ezininzi zicebisa ngokuchasene ne-diphenhydramine kunye ne-doxylamine succinate, abanye besithi ukunciphisa ubuthongo (,, 51).

Ezinye iziphumo ebezingalindelekanga zinokubandakanya ukuba nesiyezi, ukudideka, kunye nomlomo owomileyo ().

Ukusetyenziswa kwexesha elide kwezixhobo zokulala ze-OTC kunokukhokelela kunyamezelo lweziyobisi. Ixesha elingaphezulu, ukusetyenziswa kwe-anticholinergics, ezinje nge-antihistamines, kunokunyusa umngcipheko wesifo sengqondo esixhalabisayo (52,).

Ukuba unomdla wokuzama ezi zinto zokulala, kuya kufuneka unamathele ekusetyenzisweni ngamanye amaxesha. Akufuneki zisetyenziselwe ngaphezulu kweeveki ezi-2 ngexesha (54).

Nangona kunjalo, abantu abaneemeko zokuphefumla, uxinzelelo lwegazi oluphezulu, okanye isifo sentliziyo kufuneka baziphephe zombini ezi ziyobisi ngokupheleleyo. Banokubangela impendulo yenkqubo ye-nervous ekhokelela kwi-tachycardia, okanye inqanaba lentliziyo eliphakamileyo ().

Abantu abadala abadala, ngakumbi abo banesibindi okanye imiba yezintso, akufuneki basebenzise i-diphenhydramine. Basemngciphekweni owandayo weziphumo ebezingalunganga (52).

I-antihistamines diphenhydramine kunye ne-doxylamine succinate inokukunceda ulale, nangona ayiyonjongo yayo ephambili. Ubungqina obunamandla ngakumbi buyadingeka. Kwakhona, qaphela iziphumo ezinokubakho ngaphambi kokuba uthathe la machiza.

Umngcipheko kunye nokuthintela

Kuya kufuneka ubonane nogqirha wakho ngaphambi kokusebenzisa nayiphi na imifuno okanye amayeza e-OTC xa ulele, ngakumbi kuba kunokubakho ukuhlangana iziyobisi kunye namayeza afana nezicoci gazi.

Kwakhona, vumela ugqirha wakho ukuba iingxaki zakho zokulala zihlala ixesha elide kuneeveki ezi-2.

Uninzi lwezixhobo zokulala ze-OTC zikhokelela kuphela kwiziphumo ebezingalindelekanga ezincinci. Nangona kunjalo, kubalulekile ukuba ulumke, kuba kuncinci okwaziwayo malunga neziphumo zexesha elide zezinye zazo.

Iziphumo ebezingalindelekanga ezinxulunyaniswe nezinto ezithile zokulala zidweliswe apha ngezantsi. Ezinye zeziphumo ebezingalindelekanga zichazwe kuphela ngokungafaniyo okanye kwizifundo ezimbalwa, okanye ziye zabonwa kuphela kubantu abafumene idosi ephezulu:

• Melatonin: Iziphumo ezincinci, ezinjengentloko, isicaphucaphu, kunye nesiyezi ()
• Ingcambu yeValerian: urhudo, intloko ebuhlungu, isicaphucaphu, kunye nokubetha kwentliziyo (,)
• Magnesium: urhudo, isicaphucaphu, kunye nokugabha, xa kuthatyathwa ngeedosi eziphezulu ()
• Ilavenda: isicaphucaphu kunye nokuginywa ()
• Iintyatyambo isiyezi kunye nokudideka, ngezihlandlo ezinqabileyo ()
• IGlycine: Izitulo ezithambileyo kunye neentlungu zesisu, ngezihlandlo ezinqabileyo (59)
• I-Tryptophan: isicaphucaphu, umlomo owomileyo, isiyezi, kunye nongcangcazela ()
• UGinkgo biloba: iziphumo ebezingalindelekanga ezinqabileyo nezinqabileyo, ezinjengorhudo, intloko ebuhlungu, isicaphucaphu, kunye nerhashalala ()
• L-theanine: akukho ziphumo ebezingalindelekanga eziqinisekisiweyo okanye ezingqalileyo xa zithathwa zodwa; urhudo kunye nentlungu esiswini xa zidityaniswe ne-L-cystine (61)

Ngokubanzi, abasetyhini abakhulelweyo okanye abancancisayo kufuneka bathethe noogqirha babo ngaphambi kokuzama ezi okanye ezinye izongezo. Uninzi lwezincedisi kufuneka zithintelwe kuba kukho uphando oluncinci lokuqinisekisa ukuba zikhuselekile kolu hlanga.

I-Magnesium, i-glycine, kunye ne-tryptophan konke kubalulekile ekukhuleni komntwana kwaye akufuneki kuthintelwe ukuba ukhulelwe okanye uncancisa. Nangona kunjalo, ugqirha wakho usaya kufuna ukukucebisa ngeedosi ezifanelekileyo ukunqanda iziphumo ebezingalindelekanga ezinokubakho (, 63,).

Uninzi lwezixhobo zokulala ze-OTC zikhokelela kuphela kwiziphumo ebezingalindelekanga ezincinci xa zisetyenziswa ixesha elifutshane. Kuya kufuneka uphinde ubonane nogqirha wakho ngaphambi kokusebenzisa nayiphi na imifuno okanye amayeza e-OTC xa ulele. Gwema ezininzi zeemveliso ngokupheleleyo ukuba ukhulelwe okanye uncelisa.

Umgca wezantsi

Ukuba unomdla wokuzama ezi zinto, unokufumana uninzi lwezi zinto zingasentla kwifom ethile ekwi-intanethi.

Gcina ukhumbula ukuba ukulala okusemgangathweni kubaluleke kakhulu kwimpilo yonke njengokutya kakuhle kunye nokuzilolonga rhoqo.

Nangona kunjalo, abantu abaninzi banengxaki yokulala, bavuke rhoqo, okanye basilele ukuvuka beziva bephumle. Oku kwenza ukuba kube nzima ukugcina impilo nentlalontle.

Ngaphambi kokuba uthathe naliphi na iyeza, zama ukubandakanya iindlela ezilungileyo zokulala kwindlela yakho, njengokugcina umbane kwigumbi lokulala kunye nokunciphisa ukutya kwe-caffeine ngaphambi kokulala.

Izibonelelo ezingasentla yenye yeendlela zokunyusa amathuba okuba ulale ngokuzolileyo. Oko kwathiwa, mhlawumbi banempumelelo kakhulu xa besetyenziselwa ukudibanisa neendlela ezilungileyo zokulala kunye nemikhwa.

Iimveliso ukuzama

Ezi zinto zokunceda zendalo zokulala ziza ngeendlela ezahlukeneyo, ezinje ngeepilisi, umgubo, kunye neti. Thenga kubo kwi-Intanethi:

• imelatonin
• Ingcambu ye-valerian
• nemagniziyam
• Ilavenda
• ndiyayifun
• glycine
• zama
• ginkgo biloba
• L-theanine

Ukulungiswa kokutya: Ukulala okungcono