Izindlela Zokulala: Ezemvelo kanye Nekhemisi

-Delile

• Izixazululo Zokulala Kwemvelo
• 1. UValerian
• 2. Chamomile
• 3. ILavender
• 4. Imbali yezimbali
• 5. Amafutha kalamula
• Amakhambi ekhemisi asetafuleni
• 1. IMelatonin
• 2. Ama-antihistamine
• Amakhambi ekhemisi adinga incwadi kadokotela
• 1. AmaBenzodiazepines
• 2. Ama-non-benzodiazepines
• 3. Ama-analogues aseMelatonin
• Uwasebenzisa kanjani amakhambi ngokuphepha

Kunezindlela eziningi zokwelashwa kulabo abanenkinga yokulala, njengamakhambi emvelo, njenge-valerian, i-passionflower noma i-chamomile, amakhambi angadingi imishanguzo efana ne-melatonin noma i-doxylamine, noma i-hypnotics kanye ne-sedatives, enqunywe udokotela njenge indawo yokugcina, lapho kungekho ndlela esebenzayo.

Ukwenza ngcono ukulala, imikhuba enempilo kufanele ihlale inelungelo, njengokudla okunomsoco, ukuzivocavoca umzimba njalo namasu okuphumula kunemithi. Funda ukuthi ungakwelapha kanjani ukuqwasha ngaphandle kokuthatha umuthi.

Izixazululo Zokulala Kwemvelo

Izindlela zemvelo kufanele kube ukukhetha kuqala uma unenkinga yokulala. Izibonelo zezinketho ezingasiza ukuthuthukisa ukulala yilezi:

1. UValerian

Impande yeValerian inesenzo sokuzola, inciphisa ukukhathazeka futhi ithuthukise ikhwalithi yokulala. Funda zonke izinzuzo zalesi sitshalo.

IValerian isitshalo esisetshenziswa kabanzi, esitholakala kwizithasiselo eziningana, njengeValdorm, iValerimed, iValmane noma iCalman, isibonelo. Izinga ledosi elinconywayo lisukela ku-45 kuye ku-450 mg, cishe imizuzu engama-30 ngaphambi kokulala.

2. Chamomile

I-Chamomile isitshalo esisiza ukwehlisa umoya, siphumule futhi sinciphise ukucindezeleka nokukhathazeka, okuvame ukuba yizinto ezibangela ukuqwasha. Ukuze ujabulele izinzuzo zayo, ungathola itiye ngaphambi kokulala. Bona ukuthi ungayilungisa kanjani itiye le-chamomile nokuthi yiziphi ezinye izinzuzo ezingaba nazo.

3. ILavender

I-lavender iyisitshalo sezimbali ezingama-violet, okulula kakhulu ukusithola, esinezinzuzo eziningi. Ukukusiza ulale futhi uthuthukise ikhwalithi yakho yokulala, mane nje uhogele amaconsi ambalwa kawoyela obalulekile we-lavender cishe imizuzu engama-30 ngaphambi kokulala.

Ngaphezu kwalokho, ungenza futhi umcamelo onongwe nge-lavender noma ingxube yamakhambi bese uwusebenzisa ubusuku bonke. Nakhu ukuthi ungenza kanjani umcamelo okhethiwe.

4. Imbali yezimbali

I-Passionflower isitshalo esisetshenziswa kakhulu ekuqwashisweni, ekukhathazekeni nakwezinye izinkinga zesistimu yezinzwa emaphakathi, ngenxa yokwakheka kwayo okunothe ngama-flavonoids nama-alkaloids, anciphisa ukusebenza kwezimoto, anesenzo sokuthambisa, sokukhathazeka kanye ne-antispasmodic futhi asize ukwelula isikhathi sokulala.

I-Passionflower ingatholakala yodwa noma ihlanganiswe neminye imithi yamakhambi, kuma-supplements afana nePasalix, Passiflorine, Ritmoneuran, Tensart noma iCalman, isibonelo noma ngesimo setiyi. Endabeni yezithasiselo, umthamo onconyiwe ungahluka kusuka ku-100 kuye ku-200 mg ngaphambi kokulala.

5. Amafutha kalamula

I-Lemon balm isitshalo esinezinto ezithobayo ezithuthukisa ikhwalithi yokulala. Ukujabulela lezi zinzuzo, vele wenze itiye namaqabunga alo. Bona ukuthi ungayilungisa kanjani itiye le-balm lemon nokuthi yiziphi ezinye izinzuzo zezempilo elinazo.

Bukela le vidiyo elandelayo bese ubona izibonelo eziningi zemithi yokunciphisa imvelo esiza ukunciphisa ukukhathazeka nokulala kangcono:

Amakhambi ekhemisi asetafuleni

Uma ingekho kulezi zindlela zemvelo eziphumelelayo ekuthuthukiseni ukulala, umuntu angakhetha amakhambi ekhemisi, angadingi incwadi kadokotela ukuthi ithengwe. Kodwa-ke, ukusetshenziswa kwayo akufanele kuhlukunyezwe futhi kungcono ukukhuluma nodokotela ngaphambi kokuyithatha.

1. IMelatonin

IMelatonin yinto ekhiqizwa ngumzimba uqobo, umsebenzi wawo ukulawula isigqi se-circadian, ukusenza sisebenze ngokujwayelekile. Ukukhiqizwa kwe-melatonin kulawulwa ukuvezwa yimijikelezo yokukhanya nobumnyama, kukhuthazwa kusihlwa futhi kuvinjelwe emini.

Ngakho-ke, ukuthatha i-melatonin exogenous kungasiza ezimweni zokuphazamiseka kokulala nokushintsha kwesigqi se-circadian, njengoba kwenzeka kubantu abanei-jet lag, abasebenza amashifu ebusuku, noma abahlushwa ukuphazamiseka kwengqondo. Kulezi zimo, i-melatonin ihlose ukuvumelanisa kabusha le mijikelezo, ngasikhathi sinye isebenzise umthelela wokulutha nokuthambisa, ngaleyo ndlela kukhuthazwe ukufakwa nokugcinwa kokulala.

Umthamo onconyiwe wamabanga we-melatonin kusuka ku-1 kuye ku-2 mg, futhi ukuthenga amanani aphezulu, kungadingeka ukwethula incwadi kadokotela. Funda kabanzi mayelana nezinzuzo zezempilo ze-melatonin.

2. Ama-antihistamine

IDoxylamine yisidakamizwa esinesenzo esiqinile se-antihistamine futhi singasetshenziswa ezimweni ezithile, lapho umuntu enenkinga yokulala noma ukugcina ukulala okuqhubekayo. Umthamo onconyiwe wamabanga we-doxylamine kusuka ku-12 kuye ku-25 mg futhi kufanele uthathwe cishe isigamu sehora ngaphambi kokulala.

Ukugwema imiphumela emibi engathandeki ngosuku olulandelayo, njengokukhathala, ukozela noma ukuphathwa ikhanda, umuntu kufanele alale okungenani amahora ayisishiyagalombili.

Amakhambi ekhemisi adinga incwadi kadokotela

La makhambi, abizwa ngokuthi yi-hypnotics kanye ne-sedatives, kufanele kube yindlela yokugcina ukukusiza ulale futhi kufanele agwenywe lapho kunokwenzeka, ngoba imvamisa adala ukuthembela, ukubekezelelana, ukuxhumana kwezidakamizwa, angafihla ezinye izinkinga noma abangele nomphumela obuyayo.

1. AmaBenzodiazepines

Ama-benzodiazepines afanele kakhulu ukwelashwa kokuqwasha yi-estazolam, i-flurazepam (i-Dalmadorm) ne-temazepam. Umthamo uncike kumuntu, ubunzima bokuqwasha futhi kufanele njalo kunconywe ngudokotela.

2. Ama-non-benzodiazepines

La makhambi asanda kwenzeka futhi anemiphumela engemihle embalwa kune-benzodiazepines kanye nengozi encane yokuncika, kepha-ke, kufanele futhi isetshenziswe ngokuqapha nangaphansi kokuqondiswa ngudokotela. Lokho okuvame ukubekwa kakhulu yi-zaleplon (Sonata) ne-zolpidem (Stilnox), ngokwesibonelo.

3. Ama-analogues aseMelatonin

I-Rozerem yiphilisi lokulala eliqukethe i-ramelteone ekubunjweni kwayo, into ekwazi ukubopha ama-melatonin receptors ebuchosheni futhi ibangele nomphumela ofana nalowo waleli hormone, elikusiza ukuthi ulale futhi ugcine ukulala okuphumuzayo nokwekhwalithi. .

Umthamo onconyiwe yi-1 8 mg tablet, cishe imizuzu engama-30 ngaphambi kokulala.

Uwasebenzisa kanjani amakhambi ngokuphepha

Ngesikhathi sokwelashwa ngemithi ekusiza ulale, kufanele ugweme ukuphuza iziphuzo ezidakayo noma amanye amakhambi okudambisa okusondele esikhathini sokudla, kufanele ulale okungenani amahora ayi-8, ukugwema ukuvuka ukozela ngakusasa futhi akufanele neze uphuze umthamo owengeziwe phakathi kobusuku.

Ngaphezu kwalokho, umuntu kufanele ngaso sonke isikhathi aqale ukwelashwa ngomthamo ophansi kunayo yonke, uvikele ukusetshenziswa kaningi ngangokunokwenzeka futhi ungashayeli noma usebenzise imishini ngesikhathi somuthi.

Nawa amanye amathiphu angakusiza ulale kangcono: