AmaTiya angu-6 Ahamba Phambili Wokulala Asiza Ukulala

-Delile

• 1. I-Chamomile
• 2. Impande yeValerian
• 3. ILavender
• 4. Amafutha e-Lemon
• 5. I-Passionflower
• 6. Magnolia bark
• Okubalulekile
• Ukulungiswa Kokudla: Ukudla kokulala okungcono

Ukulala kahle kubalulekile empilweni yakho yonke.

Ngeshwa, cishe abantu abangama-30% bahlushwa ukuqwasha, noma ukungakwazi ukulala okungapheli, ukulala, noma ukufeza ukubuyisa, ubuthongo obuphezulu (,).

Ama-herbal teas yizinketho ezithandwayo zesiphuzo lapho kufika isikhathi sokuphumula nokuphumula.

Sekungamakhulu eminyaka zisetshenziswa emhlabeni wonke njengezindlela zemvelo zokulala.

Ucwaningo lwesimanje lubuye lusekele amandla ekhambi lamakhambi okusiza ukulala.

Lo mbhalo uhlola ama-6 wetiye ezinhle kakhulu zokulala ukuze ubambe ama-z athile.

1. I-Chamomile

Sekuyiminyaka, itiye le-chamomile lisetshenziswa njengekhambi lemvelo lokwehlisa ukuvuvukala nokukhathazeka nokwelapha ukuqwasha.

Eqinisweni, i-chamomile ivame ukubhekwa njenge-tranquilizer emnene noma i-inducer yokulala.

Imiphumela yayo yokwehlisa ingabangelwa i-antioxidant ebizwa nge-apigenin, etholakala ngobuningi etiyeni le-chamomile. I-Apigenin ibophezela kuma-receptors athile ebuchosheni bakho anganciphisa ukukhathazeka futhi aqale ukulala ().

Ucwaningo olwenziwe kubahlali basemakhaya asebekhulile abangama-60 luthole ukuthi labo abathola ama-400 mg we-chamomile akhipha nsuku zonke babenekhwalithi yokulala engcono kakhulu kunalabo abangatholanga lutho ().

Olunye ucwaningo oluthinta abesifazane abasanda kubeletha ababenobuthongo obungekuhle bathola ukuthi labo abaphuza itiye le-chamomile isikhathi esingamasonto amabili babike izinga lokulala elingcono kakhulu kunelabo abangaphuzanga itiye le-chamomile ().

Kodwa-ke, ucwaningo olubandakanya abantu abanokuqwasha okungapheli luthole ukuthi labo abathola ama-270 mg we-chamomile akhipha kabili nsuku zonke izinsuku ezingama-28 abatholanga nzuzo enkulu ().

Ngenkathi ubufakazi bokusekela izinzuzo ze-chamomile bungahambelani futhi buthakathaka, izifundo ezimbalwa zinikeze imiphumela ekhuthazayo. Izifundo ezengeziwe ziyadingeka ukuqinisekisa imiphumela yetiye le-chamomile ekulaleni.

Isifinyezo Itiye le-Chamomile liqukethe i-antioxidant ebizwa nge-apigenin, engasiza ukuqala ukulala. Kodwa-ke, ubufakazi obusekela izinzuzo ze-chamomile abuhambisani.

2. Impande yeValerian

IValerian ngumuthi osetshenzisiwe amakhulu eminyaka ukuphatha izinkinga ezinjengokuqwasha, uvalo nekhanda.

Ngokomlando, yayisetshenziswa eNgilandi ngesikhathi seMpi Yezwe II ukukhulula ukucindezeleka nokukhathazeka okubangelwa ukuhlaselwa ngumoya (7).

Namuhla, i-valerian ingenye yezinsiza zokulala zemithi ezithandwa kakhulu eYurophu nase-United States ().

Itholakala njengesengezo sokudla ku-capsule noma ifomu eliketshezi. Impande yeValerian nayo ivame ukomiswa futhi ithengiswe njengetiye.

Abaphenyi abaqiniseki ngokuphelele ukuthi impande ye-valerian isebenza kanjani ukuthuthukisa ukulala.

Kodwa-ke, enye inkolelo yokuthi ikhulisa amazinga we-neurotransmitter ebizwa nge-gamma-aminobutyric acid (GABA).

Lapho i-GABA ikhona emazingeni amaningi, ingakhulisa ukulala. Eqinisweni, le yindlela lapho imishanguzo ethile yokulwa nokukhathazeka efana neXanax isebenza ().

Ezinye izifundo ezincane zisekela impande ye-valerian njengosizo olusebenzayo lokulala.

Isibonelo, isifundo esisodwa kubantu abangama-27 abanezinkinga zokulala sithole ukuthi ama-89% wabahlanganyeli abike ukulala okuthuthukile lapho ethatha impande ye-valerian.

Ngokwengeziwe, akukho miphumela emibi, njengokulala ekuseni, ebonwe ngemuva kokuthatha i-extract ().

Ngokuqhathaniswa, ucwaningo kubantu abangu-128 luthole labo abathole ama-400 mg ezimpande ze-valerian ezidakisiwe babike ukwehla ngesikhathi okubathathe balale, kanye nekhwalithi yokulala esezingeni eliphezulu, uma kuqhathaniswa nalabo abangazange bathole ukukhishwa ().

Ucwaningo lwesithathu luhlolisise imiphumela yalo yesikhathi eside. Kulolu cwaningo, ukwengeza nge-600 mg yezimpande ze-valerian ezomile nsuku zonke izinsuku ezingama-28 kube nemiphumela efanayo naleyo yokuthatha i-10 mg ye-oxazepam - umuthi obekelwe ukwelapha ukuqwasha ().

Kubalulekile ukuqaphela ukuthi lokhu okutholakele bekuncike ekubikeni kwabahlanganyeli, okuyi-subjective. Izifundo azange zihlolisise idatha yenhloso ehambisana nekhwalithi yokulala, njengokushaya kwenhliziyo noma ukusebenza kobuchopho.

Ukuphuza itiye lempande le-valerian kungasiza ekuthuthukiseni ikhwalithi yokulala ngaphandle kwemiphumela emibi, kepha ochwepheshe abaningi bezempilo babheka ubufakazi bokuthi abuhlangani.

Isifinyezo Impande yeValerian ingakhuphula ukulala ngokwanda kwamazinga we-neurotransmitter ebizwa nge-GABA. Ucwaningo oluncane luphakamisa ukuthi izimpande ze-valerian zingathuthukisa ikhwalithi yokulala ngokuphelele ngokunciphisa isikhathi esithathayo ukulala nokunciphisa ukuvuka ebusuku.

3. ILavender

ILavender umuthi ovame ukufakwa ngephunga lawo elimnandi nelithobayo.

Ezikhathini zasendulo, amaGrikhi namaRoma babevame ukufaka i-lavender ezindaweni zabo zokugeza futhi baphefumule ngephunga elithobisayo.

Itiye le-lavender lenziwa ngeziqu ezincane ezinsomi zesitshalo esiqhakazayo.

Ekuqaleni udabuka esifundeni saseMedithera, manje usukhule emhlabeni wonke ().

Abantu abaningi baphuza itiye le-lavender ukuze baphumule, baxazulule izinzwa zabo, futhi basize ukulala.

Eqinisweni, kukhona ucwaningo lokuxhasa lezi zinzuzo ezibekiwe.

Ucwaningo olwenziwe kwabesifazane abangama-80 baseTaiwan ababelethile lukhombisile ukuthi labo abazinika isikhathi sokuhogela iphunga letiye le-lavender futhi baliphuza nsuku zonke amasonto amabili babike ukukhathala okuncane, uma kuqhathaniswa nalabo abangazange baphuze itiye le-lavender. Kodwa-ke, ayinayo imiphumela kwikhwalithi yokulala ().

Olunye ucwaningo olwenziwe kwabesifazane abangama-67 abanokuqwasha lithole ukwehliswa kokushaya kwenhliziyo nokuhluka kwesilinganiso senhliziyo, kanye nokuthuthuka kokulala ngemuva kwemizuzu engama-20 yokuhogela i-lavender kabili ngesonto amasonto ayi-12 ().

Ucwaningo luye lwabonisa nokuthi iSilexan, okuyilungiselelo lokuphathwa kukawoyela we-lavender, kungehlisa ukukhathazeka futhi kuthuthukise ikhwalithi yokulala kubantu abanezinkinga zokukhathazeka noma ezihlobene nokukhathazeka (,).

Yize kunobufakazi obulinganiselwe bokuthi i-lavender ithuthukisa ikhwalithi yokulala, iphunga layo eliphumuzayo lingakusiza ekuphumuleni, kukwenze kube lula kuwe ukulala.

Isifinyezo ILavender yaziwa kakhulu ngephunga layo eliphumuzayo. Kodwa-ke, ubufakazi obusekela imiphumela ezuzisayo yetiye le-lavender kukhwalithi yokulala buthakathaka.

4. Amafutha e-Lemon

I-lemon balm ingeyomndeni we-mint futhi itholakala emhlabeni wonke.

Ngenkathi ithengiswa kaningi ifomu lokukhishwa ukuze isetshenziswe ku-aromatherapy, amaqabunga ebhalsamu kalamula nawo omisiwe ukwenza itiye.

Leli khambi elinephunga elimnandi le-citrus lisetshenziselwe ukunciphisa ukucindezeleka nokwenza ngcono ukulala kusukela ngeNkathi Ephakathi.

Ubufakazi bubonisa ukuthi i-lemon balm ikhulisa amazinga e-GABA kumagundane, okukhombisa ukuthi i-lemon balm ingasebenza njenge-sedative ().

Ngaphezu kwalokho, isifundo esisodwa esincane sabantu sikhombise ukwehla ngama-42% ezimpawu zokuqwasha ngemuva kokuthi ababambiqhaza bathole ama-600 mg we-lemon balm ngosuku ngosuku izinsuku eziyi-15. Kodwa-ke, ucwaningo aluzange lubandakanye iqembu lokulawula, kubiza imiphumela ngemibuzo ().

Uma uhlangabezana nezinkinga zokulala, ukuphuza itiye lebhalisi ngaphambi kokulala kungasiza.

Isifinyezo I-Lemon balm umuthi onamakha owandisa amazinga we-GABA ebuchosheni bamagundane, ngaleyo ndlela uqalise ukuthamba. Ukuphuza itiye le-balm lemon kunganciphisa izimpawu ezihlobene nokuqwasha.

5. I-Passionflower

Itiye le-Passionflower lenziwa ngamaqabunga omisiwe, izimbali, neziqu ze- I-Passiflora isitshalo.

Ngokwesiko, isetshenziselwe ukunciphisa ukukhathazeka nokwenza ngcono ukulala.

Muva nje, izifundo zihlolisise ikhono letiye le-passionflower lokuthuthukisa ukuqwasha nekhwalithi yokulala.

Isibonelo, isifundo esisodwa kubantu abadala abangama-40 abaphilile sathola ukuthi labo abaphuza itiye le-passionflower nsuku zonke isonto elilodwa babike ikhwalithi yokulala engcono kakhulu, uma kuqhathaniswa nabahlanganyeli abangazange baliphuze itiye ().

Olunye ucwaningo luqhathanise inhlanganisela ye-passionflower nezimpande ze-valerian nama-hops ne-Ambien, umuthi ovame ukunikezwa ukwelapha ukuqwasha.

Imiphumela ikhombise ukuthi inhlanganisela ye-passionflower ibisebenza njenge-Ambien ekuthuthukiseni ikhwalithi yokulala ().

Isifinyezo Ukuphuza itiye le-passionflower kungathuthukisa ikhwalithi yokulala jikelele. Futhi, i-passionflower ngokubambisana nezimpande ze-valerian nama-hops kunganciphisa izimpawu zokuqwasha.

6. Magnolia bark

IMagnolia isitshalo esiqhakazayo ebesikhona iminyaka engaphezu kwezigidi eziyi-100.

Itiye leMagnolia lenziwa kakhulu ngamagxolo esitshalo kodwa futhi liqukethe amahlumela omisiwe neziqu.

Ngokwesiko, i-magnolia yayisetshenziswa emithini yamaShayina ukunciphisa izimpawu ezahlukahlukene, kufaka phakathi ukungakhululeki esiswini, ukuminyana kwamakhala, kanye nengcindezi.

Manje seyithathwa emhlabeni wonke ngemiphumela yayo yokulwa nokukhathazeka kanye nokuthambisa.

Umphumela wayo wokuthambisa kungenzeka ubangelwe i-honokiol eyakhiwe, etholakala ngobuningi ngeziqu, izimbali kanye namagxolo esitshalo se-magnolia.

I-Honokiol kuthiwa isebenza ngokuguqula ama-GABA receptors ebuchosheni bakho, okungakhuphula ubuthongo.

Ezifundweni eziningana kumagundane, i-magnolia noma i-honokiol ekhishwe esitshalweni se-magnolia yehle isikhathi esasithatha ukulala futhi yandisa ubude bokulala (,,).

Ngenkathi ucwaningo olwengeziwe ludingeka ukuqinisekisa le miphumela kubantu, ucwaningo lokuqala lubonisa ukuthi ukuphuza itiye lemagnolia bark kungasiza ekuthuthukiseni ukulala.

Isifinyezo Ezifundweni zamagundane, itiye le-magnolia bark likhonjisiwe ukunciphisa isikhathi esithathayo ukulala nokukhulisa inani lokulala jikelele ngokuguqula ama-GABA receptors ebuchosheni. Kodwa-ke, olunye ucwaningo luyadingeka ukuqinisekisa le miphumela kubantu.

Okubalulekile

Ama-herbal teas amaningi, kufaka phakathi i-chamomile, impande ye-valerian, ne-lavender, athengiswa njengezinsiza zokulala.

Amakhambi amaningi aqukethe umsebenzi ngokwandisa noma ukuguqula ama-neurotransmitter athile abandakanyekile ekuqaliseni ukulala.

Ezinye zazo zingakusiza ukuthi ulale ngokushesha, wehlise ukuvuka ebusuku, futhi uthuthukise ikhwalithi yakho yokulala isiyonke. Kodwa-ke, ubufakazi bezinzuzo zabo kubantu buvame ukuba buthakathaka futhi abuhambisani.

Futhi, iningi locwaningo lwamanje lusebenzise la makhambi kwifomu lokukhipha noma lokungezelela - hhayi itiye eliyikhambi uqobo.

Njengoba kunikezwe ukuthi ama-herbal supplements kanye nezicucu yizinhlobo ezigxile kakhulu zomuthi, umthombo ohlanjululwe njengetiyi kungenzeka ungasebenzi kahle.

Ucwaningo olwengeziwe olubandakanya osayizi abakhulu besampula luyadingeka ukuqonda ngokugcwele ikhono lama-herbal teas ukwenza ngcono ukulala ngokuhamba kwesikhathi.

Ngokwengeziwe, njengoba amakhambi amaningi kanye nezithasiselo zinamandla okuxhumana nayo yomibili imishanguzo kadokotela nemithi engaphezulu kwekhawunta, hlala uthintane nomhlinzeki wakho wezokunakekelwa kwempilo ngaphambi kokungeza itiye eliyikhambi enkambisweni yakho yasebusuku.

Ngenkathi imiphumela ingahluka ngakunye, lawa ma-herbal teas angakufanelekela ukuzama labo abafuna ukuthola ubuthongo obuhle bemvelo ngokwemvelo.

Ukulungiswa Kokudla: Ukudla kokulala okungcono