Iitayi ezi-6 ezilungileyo zokulala ezikunceda ukuba ulale

Umxholo

• 1. Chamomile
• 2. Ingcambu yeValerian
• 3. Ilavenda
• 4. Ibhalsam yelamuni
• 5. Intyatyambo yencasa
• 6. Imagnolia bark
• Umgca wezantsi
• Ukulungiswa kokutya: Ukutya ukuze ulale ngcono

Ukulala kakuhle kubalulekile kwimpilo yakho iphela.

Ngelishwa, malunga neepesenti ezingama-30 zabantu abaphethwe kukungalali, okanye ukungakwazi ukulala okungapheliyo, ukulala, okanye ukufezekisa ukubuyisela, ukulala okusemgangathweni ophezulu (,).

Ii-Herbal teas zezona zikhethiweyo zisetyenziswayo xa kusiza ixesha lokuphumla.

Kangangeenkulungwane, bezisetyenziswa kwihlabathi liphela njengonyango lokulala kwendalo.

Uphando lwala maxesha lukwaxhasa amandla eeta e-herbal ukunceda ukulala.

Eli nqaku liphonononga i-6 yezona tea zilungileyo zokulala zokubamba ezinye z.

1. Chamomile

Iminyaka, iti ye-chamomile isetyenziswe njengeyeza lendalo ukunciphisa ukudumba kunye noxinzelelo kunye nokunyanga ukulala.

Ngapha koko, i-chamomile ithathwa njengesixhobo sokuthomalalisa okanye inducer yokulala.

Iziphumo zokuthomalalisa zinokubalelwa kwi-antioxidant ebizwa ngokuba yi-apigenin, efumaneka ngobuninzi kweti ye-chamomile. I-Apigenin ibophelela kwii-receptors ezithile kwingqondo yakho ezinokunciphisa uxinzelelo kwaye ziqalise ukulala ().

Isifundo kumakhaya angama-60 abahlali abalupheleyo afumanise ukuba abo bafumana i-400 mg ye-chamomile isicatshulwa mihla le babenomgangatho obalaseleyo wokulala kunabo bangakhange bafumane ().

Olunye uphononongo olubandakanya abasetyhini abasemva kokubeleka ababenomgangatho wokulala ongalunganga bafumanisa ukuba abo basela iti ye-chamomile kangangexesha leeveki ezi-2 baxele ubungakanani bokulala ngcono kunabo bangakhange basele iti ye-chamomile ().

Nangona kunjalo, uphononongo olubandakanya abantu abane-insomnia engapheliyo luye lwafumanisa ukuba abo bafumana i-270 mg ye-chamomile icatshulwa kabini imihla ngemihla kwiintsuku ezingama-28 abafumani zibonelelo zibalulekileyo ().

Ngelixa ubungqina bokuxhasa izibonelelo ze-chamomile bungahambelani kwaye buthathaka, izifundo ezimbalwa zibonelele ngeziphumo ezikhuthazayo. Izifundo ezongezelelweyo ziyafuneka ukuqinisekisa iziphumo zeti ye-chamomile xa ulele.

Isishwankathelo Iti ye-Chamomile ine-antioxidant ebizwa ngokuba yi-apigenin, enokunceda ukuqala ubuthongo. Nangona kunjalo, ubungqina bokuxhasa izibonelelo ze-chamomile abuhambelani.

2. Ingcambu yeValerian

IValerian sisityalo esisetyenziswe kangangeenkulungwane ukuphatha iingxaki ezinje ngokuqaqanjelwa sisifo, ukoyika, kunye nentloko ebuhlungu.

Ngokwembali, yayisetyenziswa eNgilane ngexesha leMfazwe yesibini (II) yeHlabathi ukuthomalalisa uxinzelelo kunye noxinzelelo olubangelwa luhlaselo lomoya (7).

Namhlanje, i-valerian yenye yezona zinto zincedayo ekuncedeni ukulala ngamayeza eYurophu naseMelika ().

Iyafumaneka njengesongezo sokutya kwi-capsule okanye kwifom engamanzi. Ingcambu yeValerian nayo yomile kwaye ithengiswe njengeti.

Abaphandi abaqinisekanga ngokupheleleyo ukuba ingcambu ye-valerian isebenza njani ukuphucula ukulala.

Nangona kunjalo, ithiyori inye inyusa amanqanaba e-neurotransmitter ebizwa ngokuba yi-gamma-aminobutyric acid (GABA).

Xa i-GABA ikhona kumanqanaba amaninzi, inokunyusa ukulala. Ngapha koko, le yindlela apho amayeza athile okulwa noxinzelelo anje ngeXanax function ().

Olunye uphononongo oluncinci luxhasa ingcambu ye-valerian njengesixhobo sokulala esisebenzayo.

Umzekelo, isifundo esinye kubantu abangama-27 abaneengxaki zokulala bafumanise ukuba i-89% yabathathi-nxaxheba baxele ukulala okuphucukileyo xa bethatha ingcambu ye-valerian.

Ukongeza, akukho ziphumo ebezingalindelekanga, ezinje ukozela ekuseni, zaqwalaselwa emva kokuthatha isicatshulwa ().

Ngokuthelekisayo, uphononongo kubantu abayi-128 bafumene abo bafumene i-400 mg yeengcambu ze-valerian ezichaziweyo zichaze ukwehla kwexesha ebebelala ngalo, kunye nomgangatho opheleleyo wokulala, xa kuthelekiswa nabo bangakhange bafumane isicatshulwa ().

Isifundo sesithathu sivavanye iziphumo zexesha elide. Kolu phando, ukongeza nge-600 mg yeengcambu ezomileyo ze-valerian mihla le kwiintsuku ezingama-28 zenza iziphumo ezifanayo nezo zokuthatha i-10 mg ye-oxazepam-iyeza elichazwe ukunyanga ukuqaqanjelwa ().

Kubalulekile ukuba uqaphele ukuba ezi zinto zifunyanisiweyo bezisekwe kwingxelo yomthathi-nxaxheba, ethembekileyo. Izifundo khange zivavanye idatha yeenjongo ezinxulunyaniswa nomgangatho wokulala, ezinje ngenqanaba lentliziyo okanye umsebenzi wobuchopho.

Ukusela iti yengcambu ye-valerian kunokunceda ekuphuculeni umgangatho wokulala ngaphandle kwemiphumo emibi, kodwa uninzi lweengcali zempilo zijonga ubungqina abuhambelani.

Isishwankathelo Ingcambu yeValerian inokunyusa ukulala ngokwandisa amanqanaba e-neurotransmitter ebizwa ngokuba yiGABA. Izifundo ezincinci zibonisa ukuba ingcambu ye-valerian inokuphucula umgangatho wokulala ngokunciphisa ixesha elithathayo ukulala kunye nokunciphisa ukuvuswa ebusuku.

3. Ilavenda

I-Lavender yimbiza ehlala ikhutshelwa ivumba layo elimnandi nelithozamisayo.

Kumaxesha amandulo, amaGrike namaRoma babedla ngokufaka i-lavender kwiindawo zabo zokuhlambela kunye nokuphefumla ngevumba elimnandi.

Iti yeLavender yenziwa ngamagqabi amfusa amancinci esityalo esidubula iintyatyambo.

Ekuqaleni yayizalelwe kwingingqi yeMeditera, ngoku ikhulile kwihlabathi liphela ().

Abantu abaninzi basela iti yelavenda ukuze baphumle, bazinzise imithambo-luvo, kwaye bancede ukulala.

Ngapha koko, kukho uphando lokuxhasa ezi zibonelelo zibonakalayo.

Uphononongo olwenziwe kwabasetyhini abangama-80 baseTaiwan ababelekileyo babonisa ukuba abo bathathe ixesha lokuva ivumba leti yelavenda bayisela yonke imihla kangangeeveki ezi-2 baxele ukudinwa okuncinci, xa kuthelekiswa nabo bangazange basele iti ye-lavender. Nangona kunjalo, khange kubekho naziphi na iimpembelelo kumgangatho wokulala ().

Olunye uphononongo lwabafazi abangama-67 abanengxaki yokuqaqanjelwa sisisu bafumanisa ukunciphisa ukubetha kwentliziyo kunye nokuhluka kwenqanaba lentliziyo, kunye nokuphuculwa kokulala emva kwemizuzu engama-20 ye-lavender inhalation kabini ngeeveki ezili-12 ().

Uphando lukwabonakalisile ukuba iSilexan, ukulungiswa kweoyile ye-lavender, kunokunciphisa uxinzelelo kunye nokuphucula umgangatho wokulala kubantu abanexhala okanye ukuphazamiseka okunxulumene noxinzelelo (,).

Nangona kukho ubungqina obunqamlekileyo bokuthi i-lavender iyaluphucula umgangatho wokulala, ivumba layo lokuphumla linokukunceda ukhululeke, yenza kube lula kuwe ukuba ulale.

Isishwankathelo ILavender yaziwa kakhulu ngevumba layo lokuphumla. Nangona kunjalo, ubungqina obuxhasa izibonelelo zeti yelavenda kumgangatho wokulala buthathaka.

4. Ibhalsam yelamuni

I-Lemon balm yeyosapho lwe-mint kwaye ifumaneka kwihlabathi liphela.

Ngelixa kuthengiswa rhoqo kwifom yesicatshulwa ukuze isetyenziswe kwi-aromatherapy, amagqabi ebhalsam e-lemon ayomiswa ukwenza iti.

Le mifuno inevumba elimnandi le-citrus isetyenziselwe ukunciphisa uxinzelelo kunye nokuphucula ukulala ukusukela kwiminyaka ephakathi.

Ubungqina bubonisa ukuba i-lemon balm yonyusa amanqanaba e-GABA kwiimpuku, ebonisa ukuba i-lemon balm inokusebenza njenge-sedative ().

Ngaphaya koko, olunye, isifundo esincinci sabantu sibonakalise ukuncipha kwe-42% kwiimpawu zokungalali emva kokuba abathathi-nxaxheba befumene i-600 mg ye-lemon yebhalsmoni ngosuku ngeentsuku ezili-15. Nangona kunjalo, isifundo asibandakanyi iqela lolawulo, ukubiza iziphumo kumbuzo ().

Ukuba uhlala uhlangabezana neengxaki zokulala, ukusela iti yebalm lemon ngaphambi kokulala kunokunceda.

Isishwankathelo Ilemoni yebhalsam sisixhobo esinevumba elimnandi esonyusa amanqanaba e-GABA kwiingqondo zeempuku, ngaloo ndlela siqala ukuthomalalisa. Ukusela iti yebhalsam yelamuni kunokunciphisa iimpawu ezinxulumene nokulala.

5. Intyatyambo yencasa

Iti yePassionflower yenziwa ngamagqabi omisiweyo, iintyatyambo kunye neziqu ze Ipasifora isityalo.

Ngokwesiko, ibisetyenziselwa ukunciphisa uxinzelelo kunye nokuphucula ukulala.

Kutshanje, uphononongo luvavanye amandla etiflowerflower yokuphucula ukulala nokungalali.

Umzekelo, olunye uphononongo kubantu abadala abangama-40 abasempilweni bafumanise ukuba abo basela iti ye-passionflower yonke imihla kwiveki e-1 baxele umgangatho ophucukileyo wokulala, xa kuthelekiswa nabathathi-nxaxheba abangakhange basele iti ().

Olunye uphononongo luthelekise indibaniselwano ye-passionflower kunye nengcambu ye-valerian kunye ne-hops kunye ne-Ambien, iyeza eliqhele ukumiselwa ukunyanga ukulala.

Iziphumo zabonisa ukuba indibaniselwano ye-passionflower yayisebenza njenge-Ambien ekuphuculeni umgangatho wokulala ().

Isishwankathelo Ukusela iti ye-passionflower kunokuphucula umgangatho wokulala ngokubanzi. Kwakhona, i-passionflower ngokudibeneyo kunye neengcambu ze-valerian kunye neehops kunokunciphisa iimpawu zokungalali.

6. Imagnolia bark

IMagnolia sisityalo esineentyatyambo esiye sahlala ngaphezulu kweminyaka eyi-100 yezigidi.

Iti yeMagnolia yenziwa ikakhulu ngamaxolo esityalo kodwa ikwaqulathe iziqu ezomileyo kunye neziqu.

Ngokwesiko, i-magnolia yayisetyenziswa kumayeza amaTshayina ukunciphisa iimpawu ezahlukeneyo, kubandakanya ukungahambi kakuhle kwesisu, ukuxinana kwempumlo kunye noxinzelelo.

Ngoku ithathwa kwihlabathi liphela ngokuchasene noxinzelelo kunye neziphumo zokuthomalalisa.

Isiphumo saso sokuthambisa kungenzeka ukuba sinxulunyaniswe nekhompawundi honokiol, efumaneka ngobuninzi kwizikhondo, iintyatyambo, kunye nexolo lesityalo semagnolia.

I-Honokiol kuthiwa isebenza ngokuguqula ii-GABA receptors kwingqondo yakho, ezinokunyusa ukulala.

Kwizifundo ezininzi kwiimpuku, i-magnolia okanye i-honokiol ekhutshwe kwisityalo se-magnolia yehlise ixesha elithathiweyo lokulala kunye nokwandisa ubude bokulala (,,).

Ngelixa uphando olongezelelweyo luyafuneka ukuqinisekisa ezi ziphumo ebantwini, uphando lokuqala lubonisa ukuba ukusela iti yemagnolia bark kunokunceda ukuphucula ukulala.

Isishwankathelo Kwizifundo zegundane, iti yemagnolia bark ibonakalisiwe ukunciphisa ixesha elithathayo ukulala kunye nokunyusa inani lokulala ngokubanzi ngokuguqula ii-GABA receptors kwingqondo. Nangona kunjalo, uphando olongezelelweyo luyafuneka ukuqinisekisa ezi ziphumo ebantwini.

Umgca wezantsi

Uninzi lwee-herbal teas, kubandakanya i-chamomile, ingcambu ye-valerian, kunye ne-lavender, ziyathengiswa njengezixhobo zokulala.

Uninzi lweeherbs eziqulethe umsebenzi ngokwandisa okanye ngokuguqula ii-neurotransmitters ezithile ezibandakanyekayo ekuqaliseni ukulala.

Ezinye zazo zinokukunceda ulale ngokukhawuleza, ukunciphisa ukuvuka ebusuku, kunye nokuphucula umgangatho wakho wokulala ngokubanzi. Nangona kunjalo, ubungqina ngezibonelelo zabo ebantwini zihlala zibuthathaka kwaye zingangqinelani.

Kananjalo uninzi lophando lwangoku lusebenzise la mayeza ekukhupheni okanye kwifom yokuxhasa- hayi iti yemifuno ngokwayo.

Ngenxa yokuba izongezo zemifuno kunye nezicatshulwa ziinguqu ezigxininiswe kakhulu kwimifuno, umthombo oxutywe njengeti unokungasebenzi kakuhle.

Olunye uphando olubandakanya ubungakanani beesampulu ezinkulu luyafuneka ukuze kuqondwe ngokupheleleyo amandla eetafisi zamayeza ukuphucula ubuthongo ekuhambeni kwexesha.

Ukongeza, kuba amayeza amaninzi kunye nezongezo zinokubanakho ukunxibelelana kunye nonyango kunye nokusetyenziswa kwamayeza, thetha rhoqo nomboneleli wakho wezempilo ngaphambi kokuba ungeze iti yemifuno kwindlela yakho yobusuku.

Ngelixa iziphumo zinokwahluka ngokwahlukeneyo, ezi iti zemifuno zinokufanelekela ukuzama abo bajonge ukulala ubusuku obungcono ngokwendalo.

Ukulungiswa kokutya: Ukutya ukuze ulale ngcono