Amakhambi asekhaya amahle kakhulu okwelapha ukuqwasha

-Delile

• 1. IMelatonin
• 2. UValerian
• 3. Amahops
• 4. Utshani bokolamula
• 5. Iphasiflora
• Uzoya nini kudokotela

Izindlela zokwelapha ekhaya zokuqwasha ziyindlela enhle kakhulu yemvelo yokuvuselela ubuthongo, ngaphandle kwengozi yokuthola imiphumela emibi ejwayelekile yemithi, njengokuncika isikhathi eside noma ukuwohloka kokuqwasha.

Yize umphumela wawo ungekho ngokushesha njengokwenziwa kwemithi, isenzo sawo singokwemvelo kakhulu emzimbeni futhi asibangeli ukuncika. Ngaphezu kwalokho, lapho isetshenziswa njalo, amakhambi asekhaya alungisa imijikelezo yokulala, avumela umphumela ukuthi usheshe futhi usheshe.

Ngokusetshenziswa kwamakhambi asekhaya kuyalulekwa futhi ukuthatha ezinye izindlela ezenza kube lula ukulala, njengokugwema ukuba namalambu aluhlaza egumbini nokugwema imisebenzi evuselelayo emizuzwini engama-30 ngaphambi kokulala. Bona lawa namanye amathiphu ukukusiza ulale kangcono.

1. IMelatonin

Lolu uhlobo lwehomoni olukhiqizwa ngokwemvelo ngumzimba futhi, ngakho-ke, alufakwanga ngokuthandwa esigabeni "samakhambi asekhaya". Kodwa-ke, i-melatonin iyona eyinhloko ebhekele ukulala, inemiphumela efakazelwe kakhulu yokulwa nokuqwasha ezifundweni eziningana.

Kungenzeka kwandiswe ukukhiqizwa kwe-melatonin ngokwemvelo. Ngalokhu, kuyalulekwa ukuthi ugweme izimo ezinengcindezi ekugcineni kosuku, ukunciphisa ukuthambeka kwamalambu aluhlaza okwesibhakabhaka, njengesikrini sefoni, ukunikela ngokuthanda kokukhanya okungaqondile nokuphuzi ekhaya, nokutshala imali ekusetshenzisweni kokudla ocebile nge-tryptophan, njengamakinati, iqanda noma inyama yenkukhu. Bona uhlu oluphelele lokudla kwe-tryptophan.

Abantu abanokuphila okumatasa kakhulu noma abake bazama ukukhuphula amazinga e-melatonin ngokwemvelo, kodwa abangazange babe nemiphumela emihle ekwenzeni ngcono ukulala, bangakhetha futhi ukusebenzisa isengezo se-melatonin, esingathengwa emakhemisi nakweminye imikhiqizo egcina ezemvelo. Kulokhu, ukwesekwa kufanele kuholwe njalo ngudokotela noma usokhemisi.

Bheka amanye amakhambi angavezwa ekwelashweni kokuqwasha.

2. UValerian

Itiye lempande likaValerian likhombisile ezifundweni eziningana isenzo esinamandla sokulwa nokuqwasha okuncane kuya kokulingene, njengoba inezinto zokukhathazeka nezokulala ezikusiza ukuthi ulale kalula.

Ngokungafani namakhambi okuthambisa ekhemisi, i-valerian ayibangeli noma ikuphi ukuncika, ngakho-ke, ingasetshenziswa ngokuphepha. Kodwa-ke, umphumela wayo ungathatha amasonto angafika kwayi-4 ukuthi ubonwe, njengoba izinto zesitshalo zilolonga kancane umjikelezo wokulala.

Izithako

• 3 g wezimpande ze-valerian ezomile;
• 300 ml wamanzi.

Imodi yokulungiselela

Beka amanzi nezimpande ze-valerian ukuze ubilise phezu komlilo ophakathi imizuzu eyi-10 kuya kwengu-15 bese ususa emlilweni nasenkingeni. Vumela ukufudumala nokuphuza inkomishi eyi-1 cishe imizuzu engama-30 ngaphambi kokulala.

Ngaphezu kwetiye, i-valerian nayo ingasetshenziswa njengesengezo, futhi kufanele ingeniswe ngomthamo ka-300 kuye ku-900 mg wokukhishwa okungu-0.8%. Lokhu kukala kungadinga ukuguqulwa ngudokotela wamakhambi noma udokotela, ngokusho kobukhulu bokuqwasha nezinye izici zomuntu.

IValerian kufanele isetshenziswe ngokuqapha kwabesifazane abakhulelwe nasezigulini ezinenkinga ethile yesibindi.

3. Amahops

Uhobhane yisitshalo esifanayo esisetshenziswa ekukhiqizeni ubhiya, kodwa ngendlela yetiye ikhombise umthelela omuhle ekulweni nokuqwasha. Isenzo sayo sihlobene nokukwazi kwayo ukuvimbela ukwehliswa kwe-GABA, into esiza ekuthomalaliseni uhlelo lwezinzwa, ngaphezu kokubonakala kuthuthukisa ukusebenza kwama-melatonin receptors, okudala umphumela wehomoni enkulu ebhekele ukulala.

Izithako

• 1 isipuni samahops;
• 1 inkomishi yamanzi abilayo.

Imodi yokulungiselela

Faka ama-hops emanzini abilayo bese uwayeka ame cishe imizuzu eyi-10. Bese uhlunga bese uthatha imizuzu engama-30 kuye kwengama-60 ngaphambi kokulala.

Leli theti akufanele lisetshenziswe ekukhulelweni ngaphandle kokuqondiswa udokotela noma umuthi wamakhambi.

4. Utshani bokolamula

Amaqabunga ebhalsamu kalamula asetshenzisiwe amakhulu eminyaka ukuphatha izifo zokuqwasha futhi, ezifundweni zakamuva, isenzo sabo siye saqiniswa ngokwazi ukuvimbela ukubhujiswa kweGABA, uhlobo lwe-neurotransmitter olusiza ukuzola uhlelo lwezinzwa nokwenza lula ukulala .

Izithako

• 2 amathisipuni amaqabunga e-lemon balm;
• 500 ml wamanzi abilayo.

Imodi yokulungiselela

Faka ibhalsamu kalamula kutephu bese umboza ngamanzi abilayo. Mboza, vumela ukufudumala, ukucindezela ukuphuza ngokulandelayo, okungcono imizuzu engama-30 kuye kwengama-60 ngaphambi kokulala.

I-lemon balm nayo ingadliwa ngendlela yamaphilisi, ngemithamo ephakathi kuka-300 kuya ku-500 mg ngosuku, noma amaconsi. Kulezi zimo, umthamo kufanele uhlale ulungiswa ngudokotela noma umuthi wamakhambi. I-lemon balm akufanele isetshenziswe ngesikhathi sokukhulelwa noma ekunceliseni ngaphandle kokuyalelwa ngudokotela.

5. Iphasiflora

I-Passionflower iyisitshalo sesithelo sesifiso futhi, njenge-lemon balm, lesi sitshalo eselaphayo sisetshenziswe iminyaka eminingi ukusiza ukwelapha ukuqwasha. Yize kusenezifundo ezimbalwa ngokusetshenziswa kwalesi sitshalo sokuqwasha, izinto eziningi zazo zinamandla amakhulu okusiza ekwelashweni.

Isibonelo, i-chrysin, okuyi-flavonoid eyinhloko ye-passionflower, ikhombise isenzo esinamandla kuma-benzodiazepine receptors, okuyizinto zokwamukela ezifanayo ezisetshenziswa yimithi ekhemisi ye-anxiolytic, edala ukuphumula futhi ikusize ulale. Ngaphezu kwalokho, ocwaningweni olwenziwe kumagundane, ukukhishwa kwe-passionflower kusize kakhulu ukwandisa isikhathi sokulala.

Izithako

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

Imodi yokulungiselela

Faka amanzi ngembali yothando bese uyivumela ime imizuzu engu-5 kuye kwengu-10. Ngemuva kwalokho mayipholile, ihlunge bese iphuza cishe imizuzu engama-30 ngaphambi kokulala. I-Passionflower ingangezwa kaningi kutiye le-valerian, ngokwesibonelo, ngomphumela onamandla.

Le tiye kufanele igwenywe kwabesifazane abakhulelwe.

Uzoya nini kudokotela

Ngenkathi amakhambi asekhaya engasiza ekwelapheni izimo eziningi zokuqwasha, kukhona nezimo eziningana lapho zinganele khona, ikakhulukazi uma kunezinye izimbangela. Ngakho-ke, kungakuhle ukuthi uye kudokotela lapho kungekho khona ukuthuthuka kokuqwasha ngemuva kwamasonto amane ekwelashwa ngekhambi lasekhaya noma lapho ukuqwasha kuphazamisa izinga lempilo, njengoba kungadingeka ukuthola imbangela efanele bese uqala kakhulu ukwelashwa okufanele.

Bheka futhi le vidiyo elandelayo bese ubona ukuthi yimaphi amathiphu ongawasebenzisa ukuze ulale kangcono: