Izinsiza Zokulala Zemvelo Ezingakusiza Ukuthola I-Shut-Eye

-Delile

• 1. IMelatonin
• 2. Impande yeValerian
• 3. Magnesium
• 4. ILavender
• 5. I-Passionflower
• 6. IGlycine
• 7–9. Ezinye izithasiselo
• Ezinye izinketho ze-over-the-counter (OTC)
• Izingozi nokuqapha
• Okubalulekile
• Imikhiqizo ukuzama
• Ukulungiswa Kokudla: Ukulala Okungcono

Sifaka imikhiqizo esicabanga ukuthi ilusizo kubafundi bethu. Uma uthenga ngezixhumanisi ezikuleli khasi, singathola ikhomishini encane. Nansi inqubo yethu.

Ukuthola inani elifanele lokulala kubaluleke kakhulu empilweni yakho.

Ukulala kusiza umzimba wakho nobuchopho bakho ukuthi busebenze kahle. Ukulala kahle ebusuku kungathuthukisa ukufunda kwakho, inkumbulo, ukwenza izinqumo, kanye nobuchule bakho (, 2, 3, 4).

Ngaphezu kwalokho, ukungalali ngokwanele kuye kwaxhunyaniswa nengozi enkulu yezimo ezinjengesifo senhliziyo, isifo sikashukela nokukhuluphala (5).

Ngaphandle kwalokhu, ikhwalithi yokulala nobuningi kusezingeni eliphansi kakhulu, lapho abantu abaningi ngokwengeziwe bezwa ukulala okungafanele ().

Khumbula ukuthi ukulala kahle kuvame ukuqala ngemikhuba nemikhuba emihle yokulala. Kodwa-ke, kwabanye, lokho akwanele.

Uma udinga usizo olwengeziwe olungeziwe ukuze uthole ukulala okuhle ebusuku, cabanga ukuzama izithasiselo ezilandelayo ezi-9 zemvelo zokukhuthaza ubuthongo.

1. IMelatonin

I-Melatonin iyi-hormone eyenziwa umzimba wakho ngokwemvelo, futhi ikhombisa ubuchopho bakho ukuthi sekuyisikhathi sokulala ().

Umjikelezo wale hormone wokukhiqiza nokukhululwa uthonywa yisikhathi sosuku - amazinga e-melatonin akhuphuka ngokwemvelo kusihlwa futhi awe ekuseni.

Ngalesi sizathu, izithasiselo ze-melatonin seziyinsiza ethandwayo yokulala, ikakhulukazi ezimeni lapho ukuphazamiseka komjikelezo we-melatonin, njenge-jet lag (8).

Ngaphezu kwalokho, izifundo eziningana zibika ukuthi i-melatonin ithuthukisa ikhwalithi yokulala emini nobude besikhathi. Lokhu kuzuzisa ikakhulukazi abantu abanamashejuli abo abadinga ukuthi balale ngesikhathi sasemini, njengabasebenza ngamashifu (9).

Ngaphezu kwalokho, i-melatonin ingathuthukisa ikhwalithi yokulala jikelele kubantu abanezinkinga zokulala. Ngokuqondile, i-melatonin ibonakala inciphisa isikhathi abantu abadinga ukulala ngaso (esaziwa njenge-sleep latency) futhi ikhulise inani eliphelele lesikhathi sokulala (,).

Ngenkathi kukhona nezifundo ezingazange zibone i-melatonin zibe nomthelela omuhle ekulaleni, ngokuvamile zazimbalwa ngenani. Labo ababone imiphumela ezuzisayo ngokuvamile banikeze ababambiqhaza ama-3 - 10 milligrams (mg) we-melatonin ngaphambi kokulala.

Izithako zeMelatonin zibukeka ziphephile kubantu abadala lapho zisetshenziswa isikhathi esifushane noma eside ().

Izithako zeMelatonin zingathuthukisa ikhwalithi yokulala. Kubonakala kusiza kakhulu uma une-jet lag noma wenza umsebenzi wokushintsha.

2. Impande yeValerian

UValerian ungumuthi odabuka e-Asia naseYurophu. Impande yawo ijwayele ukusetshenziswa njengokwelashwa kwemvelo kwezimpawu zokukhathazeka, ukudangala, kanye nokunqamuka kokuya esikhathini.

Impande yeValerian futhi ingenye yezithako zemithi ezisebenzisa kakhulu ukulala ezandisa e-United States nase-Europe ().

Noma kunjalo, imiphumela yokufunda ihlale ingahambelani.

Abesifazane be-Menopausal kanye ne-postmenopausal babone ukuthi izinga labo lokulala nezimpawu zokuphazamiseka kokulala ziyathuthuka ngemuva kokuthatha i-valerian, ngokusho kokuhlolwa okungahleliwe okulawulwa (,).

Ukubuyekezwa kwezincwadi ezindala ezimbili futhi kubike ukuthi u-300-900 mg we-valerian, othathwe ngaphambi kokulala, angathuthukisa ikhwalithi yokulala ezilinganiselwe (,).

Noma kunjalo, konke ukuthuthuka okubonwe kulezi zivivinyo nezifundo bekungokuzithoba. Bathembele ekuboneni kwabahlanganyeli bekhwalithi yokulala kunasezilinganisweni zenhloso ezithathwe ngesikhathi sokulala, njengamagagasi obuchopho noma ukushaya kwenhliziyo.

Olunye ucwaningo luphethe ngokuthi imiphumela emihle ye-valerian ayibalulekile kakhulu. Isibonelo, kungaholela ekuthuthukisweni okuncane ekubambeni kokulala (,,).

Akunandaba, ukungena kwesikhashana kwezimpande ze-valerian kubonakala kuphephile kubantu abadala, kunemiphumela engemihle emibi ().

Ngaphandle kokuntuleka kwezilinganiso ezingezinhle ngemuva kwe-valerian, abantu abadala bangazicabangela ukuzihlolela bona.

Kodwa-ke, ukuphepha kuhlala kungaqinisekile ngokusetshenziswa isikhathi eside nakubantu abakhethekile njengabesifazane abakhulelwe noma abancelisayo.

Izimpande zeValerian ziyisengezo esidumile esingathuthukisa ikhwalithi yokulala nezimpawu zokuphazamiseka kokulala, okungenani kwabanye abantu. Kudingeka izifundo eziningi ekuphepheni kokusetshenziswa kwesikhathi eside.

3. Magnesium

I-Magnesium ingumbiwa phansi obandakanyeka emakhulwini ezinqubo emzimbeni womuntu, futhi kubalulekile ekusebenzeni kobuchopho nasempilweni yenhliziyo.

Ngaphezu kwalokho, i-magnesium ingasiza ukuthulisa ingqondo nomzimba, ikwenze kube lula ukulala (20).

Ucwaningo lukhombisa ukuthi umphumela wokuphumula we-magnesium kungenzeka ngokwengxenye ngenxa yekhono lawo lokulawula ukukhiqizwa kwe-melatonin. I-Magnesium yaziwa ngokuphumuza imisipha futhi iholele ukulala ().

Ucwaningo oluthile lwathola ukuthi inhlanganisela ye-magnesium, i-melatonin, ne-vitamin B yayisebenza ekwelapheni ukuqwasha kungakhathalekile ukuthi iyini imbangela. ()

IMagnesium nayo ibonakala ikhuphula amazinga e-gamma aminobutyric acid (GABA), isithunywa sobuchopho esinemiphumela yokuzola ().

Ucwaningo lubika ukuthi amazinga anele we-magnesium emzimbeni wakho angaxhunyaniswa nobuthongo obunenkinga nokuqwasha ().

Ngakolunye uhlangothi, ukwandisa ukudla kwakho kwe-magnesium ngokuthatha izithasiselo kungakusiza ukuthi uthuthukise ikhwalithi nobungako bokulala kwakho.

Ucwaningo olulodwa lunikeze ababambiqhaza abangama-46 ama-500 mg we-magnesium noma i-placebo nsuku zonke amasonto ayi-8. Labo abaseqenjini le-magnesium bahlomule ngekhwalithi yokulala engcono kakhulu. Leli qembu futhi lalinamazinga aphezulu egazi e-melatonin ne-renin, womabili ama-hormone alawula ukulala ().

Kwesinye isifundo esincane, ababambiqhaza banikezwa isengezo esine-225 mg ye-magnesium balala kangcono kunalabo abanikezwe i-placebo. Kodwa-ke, ibhekwa ibuye iqukethe u-5 mg we-melatonin kanye no-11.25 mg we-zinc, okwenza kube nzima ukufaka umphumela ku-magnesium kuphela ().

Kuyaqapheleka ukuthi zombili lezi zifundo zenziwa kubantu abadala, okungenzeka ukuthi babenamazinga aphansi we-magnesium egazi ukuqala ngawo. Akuqiniseki ukuthi le miphumela ingaba namandla kangako kubantu abanokudla okuhle kwe-magnesium.

I-Magnesium inomthelela ophumuzayo emzimbeni nasengqondweni, engasiza ekuthuthukiseni ikhwalithi yokulala.

4. ILavender

Isitshalo se-lavender sitholakala cishe kuwo wonke amazwekazi. Ikhiqiza izimbali ezibubende okuthi uma zomile zibe nokusetshenziswa okuhlukahlukene kwasendlini.

Ngaphezu kwalokho, iphunga elimnandi le-lavender likholelwa ukuthi lithuthukisa ukulala.

Eqinisweni, ucwaningo oluningi lukhombisa ukuthi ukuhogela uwoyela we-lavender ngaphambi nje kokulala kunganele ukuthuthukisa ikhwalithi yokulala. Lo mphumela ubonakala uqinile ikakhulukazi kulabo abanokuqwasha okuncane, ikakhulukazi abesifazane nabantu abasha (,).

Ucwaningo oluncane kubantu asebekhulile abanokuwohloka komqondo nalo lubika ukuthi i-lavender aromatherapy iyasebenza ekuthuthukiseni izimpawu zokuphazamiseka kokulala. Isikhathi sokulala esiphelele sikhuphukile. Bambalwa abantu futhi abavuke ekuseni kakhulu (ngo-3 ekuseni) bazithola bengakwazi ukubuyela ekulaleni ().

Olunye ucwaningo lunikeze abantu abangama-221 abanenkinga yokukhathazeka ama-80 mg we-lavender supplement yamafutha noma i-placebo ngosuku.

Ekupheleni kwesifundo seviki le-10, womabili la maqembu abe nokuthuthuka kwikhwalithi nesikhathi sokulala. Kodwa-ke, iqembu le-lavender lihlangabezane nemiphumela emikhulu eyi-14-24% ngaphandle kwemiphumela engemihle ebikiwe ().

Yize i-lavender aromatherapy ibhekwa njengephephile, ukudla ngomlomo i-lavender kuye kwaxhunyaniswa nesicanucanu nobuhlungu besisu kwezinye izimo. Amafutha abalulekile enzelwe i-aromatherapy hhayi ukungenisa ngomlomo ().

Futhi kubalulekile ukuthi wazi ukuthi kungatholakala kuphela inani elilinganiselwe lezifundo emiphumeleni yezithasiselo ze-lavender lapho ulele. Ngakho-ke, kudingeka olunye ucwaningo ngaphambi kokuba kwenziwe iziphetho ezinamandla.

I-lavender aromatherapy ingasiza ukuthuthukisa ukulala. Izifundo ezengeziwe kuma-lavender supplements ziyadingeka ukuhlola ukusebenza kwazo kanye nokuphepha.

5. I-Passionflower

I-Passionflower, eyaziwa nangokuthi i- Passiflora incarnata noma i-maypop, ikhambi elidumile lamakhambi lokuqwasha.

Izinhlobo ze-passionflower ezixhunyaniswe nokuthuthuka kokulala zidabuka eNyakatho Melika. Futhi ziyalinywa njengamanje eYurophu, e-Asia, e-Afrika nase-Australia.

Imiphumela yokukhuthaza ukulala kwe-Passionflower ikhonjisiwe ezifundweni zezilwane. Kodwa-ke, imiphumela yayo kubantu ibonakala incike kwifomu elisetshenzisiwe (,).

Ucwaningo olulodwa kubantu lwaqhathanisa imiphumela yetiye le-passionflower naleyo yetiye le-placebo elenziwe ngamaqabunga e-parsley ().

Ababambiqhaza baphuze itiye ngalinye cishe ihora eli-1 ngaphambi kokulala isikhathi esiyiviki elingu-1, bathatha ikhefu lesonto eli-1 phakathi kwala ma-teas amabili. Isikhwama setiye ngasinye savunyelwa ukwehla imizuzu eyi-10, futhi abacwaningi bathatha izilinganiso ezinhloso zekhwalithi yokulala.

Ekupheleni kwesifundo seviki le-3, izilinganiso zezinhloso zikhombisile ukuthi ababambiqhaza abakaze babone ukuthuthuka ebuthongweni.

Kodwa-ke, lapho becelwa ukuthi balinganise izinga labo lokulala ngokuzithoba, balilinganise cishe ngama-5% ngaphezulu kulandela isonto letiye le-passionflower uma kuqhathaniswa neviki letiye le-parsley ().

Ocwaningweni lwakamuva lwabantu abanokuqwasha, labo abathathe i-passionflower ekhishwe isikhathi esingamaviki ama-2 babone ukuthuthuka okuphawulekayo kumingcele ethile yokulala uma kuqhathaniswa neqembu le-placebo ().

Leyo mingcele kwakungu:

• isikhathi sokulala esiphelele
• ukusebenza kahle kokulala, noma iphesenti lesikhathi esichithwe ukulala ngokungafani nokulala uphapheme embhedeni
• isikhathi sokuvuka ngemuva kokuqala kokulala

Ngakolunye uhlangothi, ucwaningo lwango-1998 lwaqhathanisa imiphumela yesengezo se-1.2-gram passionflower, amaphilisi okulala ajwayelekile, ne-placebo. Abaphenyi abatholanga mehluko phakathi kwezithasiselo ze-passionflower ne-placebo ().

Kudingeka izifundo eziningi, kepha kubalulekile ukuthi uqaphele ukuthi ukudla kwe-passionflower ngokuvamile kuphephile kubantu abadala.Okwamanje, kubonakala sengathi i-passionflower ingahlinzeka ngezinzuzo eziningi lapho iphuzwa njengetiye noma ikhishwe ngokungafani nesengezo.

Itiye le-Passionflower noma ukukhishwa kungasiza ekuthuthukiseni ikhwalithi yokulala kwabanye abantu. Kodwa-ke, ubufakazi buhlanganisiwe kanti ezinye izifundo azitholanga miphumela. Ngakho-ke, kudingeka izifundo eziningi.

6. IGlycine

IGlycine iyi-amino acid edlala indima ebalulekile ohlelweni lwemizwa. Ucwaningo lukhombisa ukuthi kungasiza nasekuthuthukiseni ukulala.

Ukuthi lokhu kusebenza kanjani akwaziwa, kepha i-glycine kucatshangwa ukuthi iyasebenza ngokwengxenye ngokunciphisa izinga lokushisa komzimba ngesikhathi sokulala, okukhombisa ukuthi sekuyisikhathi sokulala (,).

Kocwaningo olulodwa lwango-2006, ababambiqhaza ababhekana nobuthongo obubi badla amagremu ama-3 we-glycine noma i-placebo ngokushesha ngaphambi kokulala.

Labo abaseqenjini le-glycine babike ukuthi bazizwa bengakhathali ngakusasa ekuseni. Baphinde bathi ukuzijabulisa kwabo, ubupelephe babo kanye nokuba nekhanda okucacile kuphakeme ngakusasa ekuseni (37).

Ucwaningo lwango-2007 luphenye nemiphumela ye-glycine kubahlanganyeli ababhekana nobuthongo obubi. Abaphenyi bathatha izilinganiso zamaza abo obuchopho, ukushaya kwenhliziyo, nokuphefumula ngenkathi belele.

Ababambiqhaza abathathe ama-3 amagremu we-glycine ngaphambi kokulala bakhombisa izindlela ezithuthukisiwe zekhwalithi yokulala ngokuqhathaniswa neqembu le-placebo. Izithasiselo zeGlycine futhi zisize abahlanganyeli ukuthi balale ngokushesha (38).

I-Glycine ibuye ithuthukise ukusebenza kwasemini kubantu abalala okwesikhashana, ngokusho kocwaningo oluthile oluncane.

Abahlanganyeli bavinjelwe ukulala kwabo ubusuku obulandelanayo obungu-3. Njalo ebusuku, ngaphambi kokulala, bathatha ama-gramu ama-3 we-glycine noma ama-3 amagremu we-placebo. Iqembu le-glycine libike ukwehla okukhulu ekukhathaleni nasekulaleni kwasemini ().

Ungathenga i-glycine efomini lephilisi noma njengempuphu engahlanjululwa emanzini. Ukuthatha kufinyelela ku-0.8 amagremu / kg wesisindo somzimba ngosuku kubonakala kuphephile, kepha kudingeka izifundo eziningi. Abahlanganyeli abaningi bokufunda ubuthongo bathathe kuphela amagremu ama-3 ngosuku ().

Futhi ungakhuphula ukudla kwakho kwe-glycine ngokudla ukudla okunothile kwisakhi, kufaka phakathi:

• imikhiqizo yezilwane efana nomhluzi wethambo, inyama, amaqanda, izinkukhu nezinhlanzi
• ubhontshisi
• isipinashi
• i-kale
• iklabishi
• izithelo ezifana nobhanana nama-kiwis

Ukusebenzisa i-glycine ngokushesha ngaphambi kokulala kungakusiza ukuthi ulale ngokushesha futhi uthuthukise ikhwalithi ephelele yokulala kwakho.

7–9. Ezinye izithasiselo

Kunezengezo eziningi ezengeziwe zokukhuthaza ukulala emakethe. Kodwa-ke, akubona bonke abasekelwa ucwaningo oluqinile lwesayensi.

Uhlu olungezansi luchaza izengezo ezimbalwa ezingezelelwe ezingasiza ekulaleni kepha zidinge uphenyo oluningi lwesayensi.

• I-Tryptophan: Ucwaningo olulodwa lubika ukuthi amanani aphansi njengo-1 gram ngosuku le-amino acid ebalulekile angasiza ekuthuthukiseni ikhwalithi yokulala. Lo mthamo ungakusiza nokuthi ulale ngokushesha (,).
• UGinkgo biloba: Ngokwezifundo ezindala, ukusebenzisa cishe u-240 mg waleli khambi lemvelo imizuzu engama-30-60 ngaphambi kokulala kungasiza ekwehliseni ukucindezeleka, kuthuthukise ukuphumula, futhi kuthuthukise ukulala. Izifundo zezilwane nazo ziyathembisa (,, 45).
• L-theanine: Ukudla isengezo sansuku zonke esiqukethe kufika ku-400 mg wale-amino acid kungasiza ekuthuthukiseni ukulala nokuphumula. Izifundo zezilwane ziphakamisa ukuthi kungasebenza kangcono uma kuhlanganiswe ne-GABA (,).

IKava ngesinye isitshalo esixhunyaniswe nemiphumela yokukhuthaza ukulala kwezinye izifundo. Ivela eziqhingini eziseNingizimu Pacific, futhi impande yayo ngokwesiko ilungiswa njengetiye. Ingasetshenziswa futhi ngefomu lokwengeza.

Kodwa-ke, ukusetshenziswa kwe-kava kuye kwaxhunyaniswa nokulimala okukhulu kwesibindi, okungenzeka kungenxa yokukhiqizwa kwekhwalithi ephansi noma ukuphambuka. Amanye amazwe, njengeCanada nezingxenye ezithile zeYurophu, aze avimbela ukusetshenziswa kwayo (,).

Qhubeka ngokuqapha okwengeziwe ngaphambi kokusebenzisa i-kava. Thenga kuphela izengezo eziqinisekiswe yinhlangano ehloniphekile yomuntu wesithathu.

I-Tryptophan, i-ginkgo biloba, ne-L-theanine nazo zingasiza ukukhuthaza ukulala. Kodwa-ke, bavame ukuba nezifundo ezimbalwa ezibaxhasayo, ngakho-ke kudingeka olunye ucwaningo ngaphambi kokuba kwenziwe iziphetho ezinamandla. Qaphela ngaphambi kokuzama i-kava ukulala.

Ezinye izinketho ze-over-the-counter (OTC)

Ezinye izinsiza zokulala ongazithola phezu kwekhawunta yi-diphenhydramine ne-doxylamine succinate. Womabili lawa ma-antihistamine.

IDiphenhydramine iyisithako esisebenzayo kumakhambi adumile okwaliwa njengeBenadryl. Ukusetshenziswa okuyinhloko kwe-Diphenhydramine akuyona njengesidakamizwa sokulala, kepha kubangela ukozela futhi kusetshenziselwe ukukhuthaza ukulala.

IDiphenhydramine nayo itholakala kuZzzQuil, Unisom SleepGels, naku-Unisom SleepMelts. I-Doxylamine succinate iyisithako esisebenzayo kusizo lokulala i-Unisom SleepTabs.

Ubufakazi obuvumela ukusetshenziswa kwabo njengezinto zokulala buthakathaka. Ochwepheshe abaningi bancoma ngokumelene ne-diphenhydramine ne-doxylamine succinate, abanye bethi yehlisa izinga lokulala (,, 51).

Eminye imiphumela emibi ingafaka isiyezi, ukudideka, nomlomo owomile ().

Ukusetshenziswa kwesikhathi eside kwezinsiza zokulala ze-OTC kungaholela ekubekezelweni kwezidakamizwa. Ngokuhamba kwesikhathi, ukusetshenziswa kwe-anticholinergics, njengama-antihistamine, kungakhuphula ubungozi bokuwohloka komqondo futhi (52,).

Uma unentshisekelo yokuzama lezi zinsiza zokulala, kufanele unamathele ekusetshenzisweni ngezikhathi ezithile. Akufanele isetshenziswe ngaphezu kwamasonto amabili ngesikhathi (54).

Kodwa-ke, abantu abanezimo zokuphefumula, umfutho wegazi ophakeme, noma isifo senhliziyo kufanele bazigweme zombili lezi zidakamizwa ngokuphelele. Kungadala ukuphendula kwesistimu yezinzwa okuholela ku-tachycardia, noma izinga lokushaya kwenhliziyo eliphakeme ().

Abantu abadala asebekhulile, ikakhulukazi labo abanezinkinga zesibindi noma zezinso, akufanele basebenzise i-diphenhydramine. Basengozini eyengeziwe yemiphumela yaso emibi engemihle (52).

Ama-antihistamine diphenhydramine ne-doxylamine succinate angakusiza ulale, yize lokho kungeyona inhloso yabo eyinhloko. Ubufakazi obunamandla obuningi buyadingeka. Futhi, qaphela imiphumela engemihle engaba khona ngaphambi kokuthatha le mithi.

Izingozi nokuqapha

Kufanele uthintane nodokotela wakho ngaphambi kokusebenzisa noma yimaphi amakhambi noma imishanguzo ye-OTC yokulala, ikakhulukazi njengoba kunamandla okuhlangana kwezidakamizwa nemithi efana nabanciphisi begazi.

Futhi, yazisa udokotela wakho uma izinkinga zakho zokulala zihlala isikhathi eside kunamasonto ama-2.

Izinsiza zokulala eziningi ze-OTC ziholela kuphela emiphumeleni emibi emincane. Kodwa-ke, kubalulekile ukuthi uqaphele, ngoba kuncane kakhulu okwaziwayo ngemiphumela yesikhathi eside eminye yayo.

Imiphumela emibi ebihambisana nezinsiza zokulala ezithile ibhalwe ngezansi. Eminye yale miphumela emibi ibikwe kuphela ngokungafani noma ezifundweni ezimbalwa, noma ibonwa kuphela kubantu abathole imithamo ephezulu:

• I-Melatonin: imiphumela emibi emibi, enjengekhanda, isicanucanu, nesiyezi ()
• Impande yeValerian: isifo sohudo, ikhanda elibuhlungu, isicanucanu, nokushaya kwenhliziyo (,)
• Magnesium: uhudo, isicanucanu nokuhlanza, lapho kuthathwa ngemithamo ephezulu ()
• I-lavender: isicanucanu nokugaya ukudla ()
• I-Passionflower: isiyezi nokudideka, ngezikhathi ezingavamile ()
• IGlycine: izitulo ezithambile nobuhlungu besisu, ngezikhathi ezingavamile (59)
• I-Tryptophan: isicanucanu esincane, umlomo owomile, isiyezi, nokuzamazama ()
• UGinkgo biloba: imiphumela emibi futhi engajwayelekile, efana nohudo, ikhanda elibuhlungu, isicanucanu nokuqubuka ()
• L-theanine: akukho miphumela emibi eqinisekisiwe noma eqondile lapho ithathwa yodwa; isifo sohudo nobuhlungu besisu lapho kuhlanganiswe ne-L-cystine (61)

Ngokuvamile, abesifazane abakhulelwe noma abancelisayo kufanele bakhulume nodokotela babo ngaphambi kokuzama lezi noma ezinye izithako. Izithasiselo eziningi kufanele zigwenywe ngoba kunocwaningo oluncane lokuqinisekisa ukuthi ziphephile kulesi sizwe.

I-Magnesium, i-glycine, ne-tryptophan konke kubalulekile ekukhuleni kwengane futhi akudingeki ukuthi kugwenywe uma ukhulelwe noma uncelisa. Kodwa-ke, udokotela wakho usazodinga ukukweluleka ngomthamo ofanele ukugwema imiphumela emibi engaba khona (, 63,).

Izinsiza zokulala eziningi ze-OTC ziholela kuphela emiphumeleni emibi lapho zisetshenziswa isikhathi esifushane. Kufanele usaxhumana nodokotela wakho ngaphambi kokusebenzisa noma yimaphi amakhambi noma imishanguzo ye-OTC yokulala. Gwema iningi lale mikhiqizo ngokuphelele uma ukhulelwe noma uncelisa.

Okubalulekile

Uma unentshisekelo yokuzama lokhu, ungathola okuningi okungenhla ngenye indlela ku-inthanethi.

Khumbula ukuthi ukulala kwekhwalithi ephezulu kubaluleke kakhulu empilweni yonke njengokudla kahle nokuzivocavoca umzimba njalo.

Noma kunjalo, abantu abaningi banenkinga yokulala, bavuke kaningi, noma bahluleke ukuvuka bezizwe bephumule. Lokhu kwenza kube yinselele ukugcina impilo nenhlalakahle efanelekile.

Ngaphambi kokuthatha noma yimiphi imishanguzo, zama ukufaka izindlela ezinhle zokulala enkambisweni yakho, njengokugcina i-elektroniki ngaphandle kwekamelo lokulala nokukhawulela ukungena kwe-caffeine ngaphambi kokulala.

Izithasiselo ezingenhla ziyindlela eyodwa yokwandisa amathuba okuthola ukulala okuphumuzayo. Lokho kusho, kungenzeka ukuthi zisebenza kakhulu uma zisetshenziswa ngokuhambisana nemikhuba nemikhuba emihle yokulala.

Imikhiqizo ukuzama

Lezi zinsiza zokulala zemvelo ziza ngezindlela ezahlukahlukene, njengamaphilisi, izimpushana, netiye. Bathengele ku-inthanethi:

• melatonin
• impande ye-valerian
• i-magnesium
• i-lavender
• izimbali
• glycine
• sdudlamin
• ginkgo biloba
• L-theanine

Ukulungiswa Kokudla: Ukulala Okungcono