Ingabe Izinsiza Zokulala Ziyasebenza Ngempela?

-Delile

• Buyekeza kwe-

Lala. Abaningi bethu bangathanda ukwazi ukuthi bangakuthola kanjani okuningi, sikwenze kangcono, futhi sikwenze kube lula. Futhi ngesizathu esizwakalayo: Umuntu ojwayelekile usebenzisa imali engaphezu kwengxenye yesithathu yempilo yabo ebamba ama-Zzs. Muva nje sishicilele uhlu lwezindlela ezingu-27 zokulala kangcono, ezigcwele amathiphu afana nokubhala, ukuvocavoca umzimba, ukukhipha ikhofi ntambama, kanye nokuhogela i-lavender. Okunye okufakiwe kuphakamise ukuthi kuvele isithasiselo se-magnesium ngaphambi kokulala ukuze kulethe ubuthongo. Ngangingakaze ngizwe ngale ndlela ngaphambili, futhi ngangifuna ukuthola ukuthi yini isivumelwano nezinye izinsiza zokulala. Ingabe ziyasebenza? Ngingasnuza nge-alamu yami? Uvuka uzizwa sengathi ngingakhipha ama-pull-ups angapheli?

Kepha ngaphambi kokushayela uvivinya amaphilisi ambalwa okunciphisa ubuthongo, itiye, iziphuzo (ngisho ne-lip balm) embhedeni wami, benginelukuluku lokuthi ucwaningo luthini. Thola ukuthi yiziphi izinsiza zokulala ezingishiye nginamandla ekuseni futhi iziphi ezangenza ngizizwe njengezombi ngaphambi kokuthi ngize ngiye emsebenzini.

Ukuzikhulula: Izilingo ezilandelayo zosizo lokulala zihlanganisa ezami, izindaba ezimfushane kakhulu zecala. Ngithathe lezi zisizo ngezikhathi ezithile esikhathini esingamasonto ama-3, ngazizama ubusuku obubodwa ubusuku nobunye, imvamisa cishe imizuzu engama-30 ngaphambi kokulala. Kubalulekile ukukhumbula ukuthi lezi zivivinyo ezimfushane bekuyizilingo zomuntu siqu futhi kungenandlela yokufunda elawulwa ngomtholampilo. Lesi sihloko asizange silawulelwe ukudla noma okunye ukusabela kwezidakamizwa. Sicela uthintane nomhlinzeki wakho wokunakekelwa kwezempilo ngaphambi kokuqala noma yiluphi uhlobo lwemithi yokwelapha.

1. I-Melatonin

Isayensi: IMelatonin yihomoni etholakala ngokwemvelo emzimbeni, futhi isiza ukulungisa iwashi langaphakathi lomzimba. I-melatonin esetshenziswa njengensiza yokulala ngokuvamile yenziwa ngokwenziwa elebhu. Nakuba ucwaningo oluningi luxhumanisa usizo esikhathini esithuthukisiwe sokungalali kahle, ukulala kwekhwalithi ephezulu, kanye nocwaningo olwengeziwe oluphelele oludingekayo ukuze kutholwe ukuphepha kwe-melatonin supplementation ngokuhamba kwesikhathi. Futhi yize ucwaningo lukhombisa ukuthi kuphephile ngokusetshenziswa kwesikhashana, abukho ubufakazi bokuthi kuyindlela yokwelapha ephumelelayo yokuhamba isikhathi eside.

Imiphumela yesikhathi eside ye-melatonin supplementation ayikaziwa kakhulu. Indaba eyodwa eyimpikiswano ezungeze i-melatonin ihlobene nokuthi kungenzeka ukuthi i-down-regulation-okusho ukuthi umzimba uqala ukukhiqiza i-melatonin encane ngoba ucabanga ukuthi inokwanele ethanjeni elingenayo. Njengakwezinye izengezo ze-hormone, ukwehliswa komthetho kuyinto ekhathazayo esemthethweni. Kodwa-ke, kunobunye ubufakazi bomtholampilo obusikisela ukuthi i-melatonin yesikhashana (sikhuluma nje amasonto ambalwa) kungenzeka ukuthi ngeke ibangele ukwehla okulinganayo emandleni omzimba wokukhiqiza ngokwemvelo.

ImveloMade VitaMelts Lala

Ngemuva kokuqeda ithebhulethi elilodwa elincane le-3-milligram olimini lwami (ngaphandle kwamanzi), angikwazanga ukuzibamba ngicabanga ukuthi ngingadla izinto ezi-darn njengoswidi nge-flavour yazo emnandi ye-chocolate mint. Ngaphandle kokuhlolwa kokunambitheka, ngingasho ukuthi ngilale ubuthongo kalula futhi ngivuke ngingenalo izinga elifanayo lokozela engikwenza ngokujwayelekile. Nokho, ngiphaphame phakathi nobusuku ngibanjwe ukuthimula, nakuba kuzohlala kuyimfihlakalo ukuthi ibixhumekile noma cha.

I-Natrol Melatonin Qeda Ngokushesha

Lawa maphilisi ancibilika olimini futhi (awekho amanzi adingekayo). Ngibe nelukuluku lokwazi ukuthi la maphilisi azongenza kanjani ngizizwe ngibheka ukuthi aqanjwe "njengokukhululwa okusheshayo," futhi kuma-milligrams angu-6, acishe aphindeka kabili amandla enye i-melatonin engiyizamile. Iphilisi elinambitheka kastrawberry linambitheka kahle kakhulu, futhi ngingasho ngokuzethemba ukuthi ngangikhathele kakhulu lapho ngicisha isibani kunanoma ibuphi ubusuku obuvamile lapho ngingasebenzisi insiza yokulala. Ngalala zwi ebusuku, kodwa ngavuka ngikhathele kakhulu futhi ngicasukile. Ngazama ukufunda esitimeleni kodwa ngaquleka ngemva kwemizuzu engaba ngu-15. Ukusa konke bekuyinkungu, inkungu elele yize ngilale amahora amahle ayi-7 nohhafu.

2. Umsuka weValerian

Isayensi: Isitshalo sotshani obude, obuqhakazayo, i-valerian ingathuthukisa ikhwalithi yokulala ngaphandle kokuveza imiphumela emibi. Abanye abantu basebenzisa imifino ezimweni ezixhumene nokukhathazeka kanye nokudangala. Ososayensi abaqinisekile ukuthi i-valerian isebenza kanjani, kepha abanye bakholelwa ukuthi yandisa inani lekhemikhali ebuchosheni elibizwa nge-gamma aminobutyric acid (GABA), elinomphumela wokutholisa. Nakuba kunezifundo eziningi ezithinta i-valerian njengosizo lokulala olusebenzayo noluphephile, ukubuyekezwa kocwaningo kuphakamisa ukuthi ubufakazi abuqiniseki.

I-Vitamin Shoppe Umsuka we-Valerian

Nakuba iningi lezinye izinsiza zokulala zingiyalele ukuthi ngidle umkhiqizo imizuzu engu-30 ngaphambi kokulala, noma nje "ngaphambi kwesikhathi sokulala," lo mkhiqizo uthe ngithathe ikhepsuli elilodwa kuya kwamathathu nsuku zonke, okungcono kakhulu uma udla. Ngemva kokumba ucwaningo, kubukeka sengathi umthamo awucacile, futhi iValerian ibonakala isebenza kahle ngemva kokuphuza njalo amasonto amabili noma ngaphezulu. Ngobusuku obubodwa ngazama lesi sengezo, angisho ukuthi ngiqaphele umehluko omkhulu. Futhi njengenothi eseceleni, ama-capsule ayenephunga elibi kakhulu.

3. Magnesium

Isayensi: Abantu abaningi baseMelika abanayo i-magnesium (ngokuvamile ngenxa yamazinga aphansi e-magnesium ekudleni kwabo), isimo esiboshelwe kwikhwalithi yokulala ephansi, nakuba kungacaci ukuthi amazinga e-magnesium aphansi ayimbangela noma umphumela wokungalali kahle. Nakuba kuyi-magnesium eyaziwa ngezinzuzo zayo zokulala, ngiphinde ngazama i-ZMA, isithasiselo esiqukethe i-magnesium esidumile ekukhuthazeni ukuphumula. Lapho isetshenziswa ngokuhlangana ne-melatonin, isifundo esincane sathola ukuthi i-zinc ne-magnesium kubonakala kuthuthukisa ikhwalithi yokulala kubantu asebekhulile abanokuqwasha.

Ubungqabavu Bemvelo Ukuzola Kwemvelo

Lesi sithasiselo se-magnesium esibizwa ngokuthi "isiphuzo esilwa nokucindezeleka," siza siyimpushana (gova ama-ounces angu-2-3 emanzini). Ngivuselele i-cocktail yami yokulala eyenziwe ngama-magnesium ne-calcium-futhi ngayiphuza ngaphambi kokulala (yize ilebula liphakamisa ukuthi kuhlukaniswe kube yizinsizakalo ezimbili noma ezintathu usuku lonke ukuthola imiphumela emihle). Lapho ngizama lesi sengezo ngobusuku obubodwa nje, angisho ukuthi ngibonile noma yini enkulu.

I-Athlete Yeqiniso i-ZMA no-Theanine

Ngenkathi ngithatha amaphilisi amabili ngehora ngaphambi kokulala (umthamo onconyelwe abesifazane), ngangingenawo umuzwa ofanayo "Ooo ngilele kakhulu" njengoba ngenzile ngezinye izinsiza zokulala. Ngilale ubusuku bonke ngaphandle kokuvuka (engivame ukukwenza), kepha lokho kungahle kube nokuxhumana nokuntuleka kokulala ebenginabo ubusuku obudlule. Ngavuka ngaphandle kokucasuka okukhulu, nakuba ngivele ngazumeka esitimeleni imizuzu engu-40 naphezu kokulala amahora angaphezu kwayisishiyagalombili. Le ZMA imakethwa njengesengezo sokwenza ngcono ukululama kwezemidlalo, yize ijaji lisaphumile emandleni alo okukhulisa imiphumela yoqeqesho.

4. L-Theanine

Isayensi: I-amino acid encibilikiswa ngamanzi etholakala kumakhowe netiye eluhlaza, i-L-theanine iyadliwa ngenxa yemiphumela yayo yokuphumula (kanye namazinga aphezulu ama-antioxidants). Yize le-amino acid ikhishwe emaqabungeni etiye aluhlaza, isitshalo esaziwa ngekhono laso lokuvuselela nokuvuselela amandla, i-L-theanine ingavimbela imiphumela ejabulisayo ye-caffeine. Futhi kubafana abatholwe bene-ADHD (isifo esaziwa ngokuphazamisa ukulala) i-L-theanine itholwe iphephile futhi isebenza ngempumelelo ekuthuthukiseni izici ezithile zekhwalithi yokulala.

IMveloMade VitaMelts Khululeka

Lamaphilisi ancibilikayo, ngokunambitheka kwetiye eluhlaza okotshani, nakanjani ayemnandi. Ngegama elifana nethi "Relax," lesi sithasiselo sincane mayelana nokulahlekelwa amandla okugcina amehlo akho evulekile, nokunye okuningi mayelana nokuzizwa ukhululekile ngokomzimba. Okuthi kimi, kusebenze. Ngemuva kokuthatha amaphilisi amane (ama-milligram angama-200), ngagxuma embhedeni futhi umzimba wami ngokushesha wezwa unokuthula okukhulu. Ngangingahle ngihlale phezulu ngifunde isikhashana, kepha umqondo wokuvuka uye endlini yangasese noma uvale ukukhanya wawubukeka njengomdlalo womzimba engingathanda ukungawudli.

Uvithamini Shoppe L-Theanine

I-capsule eyodwa ihambisa ama-milligram ayi-100 e-L-Theanine ukukhuthaza ukuphumula. Ngokufana ne-NatureMade VitaMelts, ngazizwa sengathi lo mkhiqizo wenza umzimba wami uzizwe ukhathele futhi ukhululekile, kodwa hhayi ngendlela efanayo ne-melatonin eyenza amehlo ami nekhanda balale.

5. I-Rutaecarpine

Isayensi: I-Rutaecarpine, etholakala esithelweni i-Evodia (ephuma esihlahleni esidabuka eChina naseKorea), itholakale isebenzisana nama-enzyme emzimbeni ukuze kugaywe i-caffeine futhi yehlise inani layo esinalo emizimbeni yethu ngesikhathi sishaya. isaka. Ezifundweni ezimbili zamagundane, i-rutaecarpine itholwe ukuthi yehlisa kakhulu amazinga e-caffeine egazini nasemchameni.

Rutaesomn

Lolu sizo alusizo usizo lokulala njengabanye abakulolu hlu. Esikhundleni sokwenza abantu bazizwe belele, umsebenzi wayo omkhulu ukukhipha i-caffeine ohlelweni. Eqinisweni, empeleni ngayalelwa ngomunye wabadali bakaRutaesomn ukuthi ngiphuze ezinye izisebenzi kusihlwa ngaphambi kosuku lokuhlola isampula. Bekubukeka kuhlanya impela, ikakhulukazi ngoba ikhofi ngesikhathi sedina ngokungangabazeki lalizongishiya ngingaphumuli ngesikhathi sokulala ngaphansi kwezimo ezijwayelekile.Kepha angibanga nankinga yokuzibamba. Njengoba nje bekulindelekile, ngazizwa ngisozela njengoba ngangingenza nganoma yibuphi ubusuku ngemuva kosuku olude, kodwa abukho ubuthongo obungeziwe.

6. Izinsizakusebenza Zokulala Ezinezithako Eziningi

Amanzi Amaphupho

IDream Water ithi yehlisa ukukhathazeka, isize ekubambeni ukulala, futhi ithuthukise ikhwalithi yokulala. Ibhodlela elincane liqukethe izithako ezintathu ezisebenzayo-i-5 hydroxytryptophan, melatonin, ne-GABA. I-L 5-hydroxytryptophan, ikhemikhali esemzimbeni engase ibe nomthelela omuhle ekulaleni, kwemizwa, ekukhathazekeni, ekufuneni ukudla, nasekuzweni ubuhlungu, nayo itholakale ithuthukisa ukulala kwezingane ezivame ukuvuka ekwesabeni kokulala. Futhi ngokuhlangana ne-GABA, i-neurotransmitter evimbela ukudutshulwa ngokweqile kwamangqamuzana ezinzwa, i-5-hydroxytryptophan ikhonjisiwe ukunciphisa isikhathi esisithathayo ukulala, nokwandisa isikhathi nekhwalithi yokulala. Bengingeyena umlandeli omkhulu wokuthi lezi zinto zinambitha kanjani, mhlawumbe ngoba bengisanda kugeza amazinyo. Ngempela ngizwe ukulala okungatheni kungakapheli imizuzu engama-20 ngiphuze ibhodlela. Lapho ngiphaphama ngazizwa ngididekile kancane kwaze kwaba ikhofi lami laphakathi nosuku ekuseni.

Natrol Ukulala 'N Buyisela

Intengo enkulu yalolu sizo lokulala, ngaphandle kokukhuthaza ukulala okujulile, okuphumuzayo, ukuthi inenhlanganisela yama-antioxidants okungenzeka ukuthi alungise amangqamuzana. Angizizwanga ngigugile ngakusasa ekuseni ngenkathi ngithatha i-melatonin eqondile (noma ngabe i-capsule yayiqukethe ama-milligram ama-3). Ngaphandle kwe-valerian ne-melatonin, le nsiza yokulala ihlanganisa i-vitamin-E, i-L-Glutamine, i-calcium, kanye nokukhishwa kwembewu yamagilebhisi. I-Vitamin E, i-antioxidant, ingavikela umzimba ekucindezelekeni kwe-oxidative okuza nokuncishwa ubuthongo. Futhi kubantu abane-apnea yokulala, ukungena kwe-antioxidant kungathuthukisa ikhwalithi yokulala. Uwoyela ohlanganisiwe nawo ubuye waziwa ngama-antioxidants awo anamandla, ikakhulukazi uvithamini E, nama-flavonoids.

Amafutha Okulala EBadger

Ngokusho kukaBadger, i-balm yokulala ayenzi abantu bozele. Ukugcoba i-balm ezindebeni, emathempelini, entanyeni, kanye / noma ebusweni kuthiwa kusiza imicabango ethule nokusula ingqondo. Nge-oyela-rosemary ebalulekile, i-bergamot, i-lavender, ibhalsamu fir no-ginger-umkhiqizo wenziwe, ngokusho kukaBadger, "ngobusuku lapho ungabonakali uvimba izingxoxo zengqondo." Nakuba i-Badger (nezinye izinsiza zikawoyela obalulekile) ithi i-rosemary yaziwa ngokukhuthaza ukucabanga okucacile, i-begamot iyakha ingqondo, ijinja iyaqinisa futhi ikhuthaza ukuzethemba, futhi i-balsam fir iyaqabula, zimbalwa izifundo zesayensi ezisekela lezi zimangalo. Ucwaningo oluncane kakhulu lukhombisa ukuthi i-lavender, noma kunjalo, ingaba lusizo kulabo abanokuqwasha nokucindezeleka, futhi inemiphumela yokuphumula. Uma ngikhuluma iqiniso, ngiyithanda kakhulu imiphumela yokuthambisa yale balm futhi manje ngiyisebenzisa njalo ebusuku ngaphambi kokulala. Inuka kamnandi, kodwa angiqiniseki ngekhono layo lokusula imicabango nokuphumuza ingqondo.

Itiye Lesikhathi Sokulala SikaYogi

Ngizamile ukunambitheka okubili: I-Soothing Caramel Bedtime, efaka imbali ye-Chamomile, i-skullcap, i-poppy yase-California, i-L-Theanine, ne-Rooiboos itiye (okuyinto ngokwemvelo engenayo i-caffeine), kanye ne-Bedtime, okubandakanya i-valerian, i-chamomile, i-skullcap, i-lavender, ne-passionflower . Ngithande kakhulu ukuthi itiye le-caramel flavour linambitheke kanjani-limnandi futhi libabile. Kodwa-ke, itiye lesikhathi sokulala alizange limnandi kangako. Ngokuqondene nokuphumula, isenzo sokuphuza itiye siyangiphumuza kwasekuqaleni, izithako ezibangela ukulala noma cha. Ucwaningo oluthile lubonisa ukuthi i-passionflower, ngesimo setiyi, ingaveza izinzuzo zokulala isikhashana. Nakuba i-chamomile iyikhambi elivame ukusetshenziswa kakhulu ekuphazamisekeni kokulala, alukho ucwaningo oluningi mayelana nokusebenza kwayo. Imithamo emincane itholakele ukunciphisa ukukhathazeka, kanti imithamo ephakeme ingakhuthaza ukulala. I-Skullcap neCalifornia poppy-amakhambi amabili asetshenziswe emithini yendabuko njengezidakamizwa-awanalo ucwaningo oluningi lwesayensi olusekela amandla abo okukhuthaza noma okugcina ukulala.

Celestial Seasonings Snooz

Ngokuhlanganiswa okubandakanya ukukhishwa kwezimpande ze-valerian, i-L-theanine, ne-melatonin, uSnooz unezinsiza ezintathu eziyinhloko zokulala engizizame ngokwehlukana. I-Chamomile, i-lemon balm, ama-hops, nezinhlamvu ze-jujube zizungeza ingxenye yohlu lwezithako ezibangela ukulala. Lapho ehlanganiswa ne-valerian, ama-hops atholakala esiza ukuthuthukisa ikhwalithi yokulala. Nakuba uwoyela we-jujube ubonise umphumela wokulalisa kumagundane, ucwaningo lwe-lemon balm kanye ne-chamomile lulinganiselwe nakakhulu. Lezi ziphuzo ezincane ziza ngama-flavour amathathu-ijikijolo, i-lemon ginger, nepentshisi. Ukunambitheka kwakulungile, kepha kwakumnandi kakhulu engikuthandayo (ngamagremu ayisithupha kashukela). Ngemva nje kokuphuza elilodwa, ngazizwa ngikhululekile ngempela, cishe sengathi bengisolwandle usuku lonke futhi ngesikhathi sokulala ngezwa sengathi amagagasi ayengishaya (ejulile, ngiyazi).

Ukuthatha

Ekupheleni kwamasonto ambalwa okuhlolelwa usizo lokulala, ngicabanga ukuthi ngizonamathela ezindleleni zami zakudala zokuletha ukuzivocavoca okuhle kwe-Zzs, ngiphendulele ifoni yami "ungaphazamisi," nokugcina i-elektroniki ngaphandle kwekamelo lokulala . Ngeke ngigweme izinsiza zokulala ngazo zonke izindleko, futhi ngibona ukubaluleka kokuphendukela kokukodwa njalo ngesikhashana, kepha angicabangi ukuthi ngidinga ukuthi balale bahlale belele. Ngokungaphumuli kwesikhashana, ngingahle ngiphakamise i-Sleepytime Snooz noma i-Dream Water. (Ngisanda kuthanda indlela ezingisebenzele ngayo.) Ngiyajabula ukuthi ngithole ithuba lokuzama izinsiza zokulala ezidumile futhi ngimbe isayensi engemuva kwamalebula azo ayisithako. Futhi ngenkathi bekuwukuhlolwa okujabulisayo, ngafunda ukuthi angidingi ukuthembela kumaphilisi, amatiye, noma iziphuzo ezilengisa ubuthongo ukuze ngilale kahle.

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