Mazano Akawedzerwa Okuwana Zororo Rakanaka Rusiku
Kunyange zvazvo zvakajairika kuva neusiku usiku husina kurara, kusuruvara ndiko kusakwanisa kurara kana kuwedzereka kumuka usiku iyo inokuvadza kushanda kwezuva nezuva. Nezvigadzirwa zvepanyama, zvitatu zvakave zvichiratidzwa kuti zvinobatsira, uye vamwe vane humwe uchapupu husati huripo asi husinganzwisisiki. Sezvo kusagadzikana kwekusagona kwekurara kungave kwakabatana nezvinetso zvehutano zvakawanda (zvakadai sechirwere cheshuga, kukonzerwa kweropa, uye kuora mwoyo), zvakakosha kubvunzurudza chiremba wako uye kudzivisa kuzviraramisa nemishonga inoshandiswa.
Pano pane mishonga yemasikirwo enguva dzose yekufungisisa:
Melatonin
Melatonin zvinowedzera zvinokurudzirwa kune zvakasiyana-siyana mamiriro ekurara, asi humwe uchapupu hwakanakisisa ndewekubatsira nehutano hwekurara hunokonzerwa nebasa rokuchinja kana jet lag. Melatonin iyo hormone inowanzoitika-inowanzokonzera kurara-kupera kwaro muuropi. Iyo inobudiswa kubva serotonin apo kusvibiswa kuchiedza kunoderera usiku. Iyo inoshandiswa mumamiriro ezvinhu apo kurara kunokanganiswa nekuda kwemazinga akaderera e melatonin usiku sezvakwegura, zvirwere zvepfungwa (semuenzaniso kuora mwoyo), kunonoka kwehope-phase disorder, kana jet lag .
Melatonin zvinowedzera zvinogona kuvandudza mararamiro ekurara uye kuchenjerera kwemangwanani kuvakuru vakwegura vane kusuruvara. Nguva yakasunungurwa-melatonin inoshandiswa kurapa kusuruvara kwepakutanga kune vanhu vanopfuura makore 55 muEuropean Union nevamwewo. Mune zvidzidzo zvakawanda pamusoro pe melatonin nekushaya hope kune vakwegura vakuru, melatonin yakatorwa kusvika maawa maviri isati yarara kusvika kwemavhiki gumi nemaviri.
Nguva iyo yakakosha-apo melatonin inotorwa mangwanani, inononoka kutenderera kwemashoko asi inoenderera iyo kana inotorwa masikati kana manheru.
Chiedza chekujekesa
Chiedza chekuedza chinoshandiswa sechikamu chezvirongwa zvekurara. Kana iwe uine dambudziko rekurara usiku kana kuti wakanonoka kurara-sechirwere chirwere, ungada kuwedzera chiedza mangwanani.
Chiedza chekujekesa chinoita basa rinokosha pakurondedzera muviri kana uchienda kunorara (nekuwedzera kukwidziridzwa kwe melatonin) uye kana uchisimuka. Kufamba kunze kwekutanga chinhu mangwanani kana kuti kurapa kwemazuva makumi matatu kunogona kubatsira.
Kune rumwe rutivi, kana iwe ukawana uri kumuka zvakare mangwanani-ngwanani kana kuti wakagara wakarara-samu syndrome, unogona kuwedzera kuwedzera masikati masikati uye unogona kuedza kufamba kunze kunze kana kurapa kwemaawa maviri kusvikira maawa matatu manheru. Musha chiedza therapy units inowanika uye inogona kukurudzirwa nachiremba wako kana mucheche wekurara kuti ashandise pamwe chete nehope yako yekurara.
Kufungisisa uye Kugadzirisa Zvinhu
Chiito chekufungisisa nguva dzose chinogona kubatsira kukurudzira kurara nekuderedza kufema uye kuderedza kushungurudzika kwehomoni. Kufungisisa inzira inosanganisira kunyatsocherechedza pane chimwe chinhu chinotarisa (zvakadai sokufema kana inzwi kana shoko) kuitira kuti kuwedzere ruzivo, kuregedza muviri, uye kugadzikana pfungwa. Dzimwe mhando dzekufungisisa dzinosanganisira kufungisisa kwakatungamirirwa, vipassana kufungisisa, yoga nidra, kana kuongorora muviri. Uyezve edza:
- Kutarisa: Inosanganisira kushingairira kufungidzira nzvimbo yekuzorodza. Iwe unogona kuedza mumubhedha kwemaminitsi makumi maviri asati agona hope. Itai zvose zvamunonzwa. Kana iwe uchizvifungidzira uri pachitsuwa chinopisa, funga nezvenzira iyo moto unopisa unonzwa pamusoro peganda rako. Fungidzira kunhuhwirira kwakanaka kwemaruva, tarisa pamvura uye teerera kumafungu. Kunyanya kujeka kutaridzika uye pfungwa dzakawanda dzaunosanganisira, zvinonyanya kubudirira.
- Relaxation Response: Mhinduro / chitunha chemuviri chinowanikwa mushure mekutevera mirayiridzo yakanyatsoratidzira zvakanyatsoenderana neTranscendental Meditation.
- Kungwarira: Chimiro chekufungisisa izvo zvinosanganisira kuisa pfungwa dzako mupfungwa dzako panguva ino.
Uchapupu hwepakutanga hunoratidza kuti maitiro ekufungisisa anogona kukurudzira kurara. Sangano reNational Center for Complementary and Integrative Health rinoti maitiro ekuzorodza ane uchapupu hwakakwana hwokuti vanogona kubatsira mukurara. Asi kumwe kutsvakurudza kuchiri kudiwa.
Yoga
Chirongwa chekuzorora, kufema, kurovedza uye kuporesa nekwakabva muhuzivi hweIndia, yoga yakatsanangurwa sehubatanidzwa hwepfungwa, muviri, uye mweya.
Zvidzidzo zvepakutanga zvinoratidza kuti zvingabatsira kubata, maererano neNational Center for Complementary and Integrative Health.
Hypnosis
Hypnosis inzvimbo umo munhu ari kunyanya kufunga, achiziva, uye akazarurirwa kune mazano. Kunyange zvazvo iyo inoshanda sei isinganzwisisiki, hypnosis inogona kuunza kuchinja kwemuviri mumuviri wakadai sekuderera kwepfungwa yemwoyo, kurwara kweropa, uye alpha maitiro emakoto maitiro, zvakafanana nekufungisisa uye mamwe marudzi ekusununguka kwakadzama. Hypnosis inogona kubatsira mukusimudzira kubudirira kwekunzwisisa-maitiro ehutano uye nzira dzokuzorodza. Asi zvidzidzo zvakaitwa iye zvino hazvisi zvakagadzirwa zvakanaka.
Acupuncture
Kugadziriswa uye acupressure kunogona kubatsira nekushaya hope. Zvidzidzo zvakaratidza humwe uchapupu hwokuti hunogona kubatsira, asi zvidzidzo ndezvehurombo hwakasayiri hwehutano.
Aromatherapy
Kuongororwa kwegore ra2011 kwakawana pasina zvidzidzo zvakanyatsokwana kupa humwe uchapupu hwearomatherapy kubatsira kurara. Kunhuhwira kweChirungu lavender aromatherapy mafuta kwave kushandiswa kwenguva refu segadziriro yevanhu kubatsira vanhu kurara. Iyo imwe yemafuta akanyanya kukosha anokosha. Edza kuisa sache ya lavender pasi pemutsiro wako kana kuisa imwe madonhwe maviri elavender mafuta anokosha mumushangweki. Kana kuwedzera madonhwe akawandisa emafuta e-lavender kushambidza-gonho muhutano hwemuviri mushure mekushambidza kushambidza kunobatsira nehope. Mamwe aromatherapy mafuta anotenda kubatsira nehope chamomile uye ylang-ylang .
Zvokudya uye Kudya
Zvamunodya uye zvausingaiti zvinogona kuita kuti iwe uwane kukwanisa kurara uye kuramba wakarara.
- Deredza Zvaunofunga Nekasefi, Doro, uye Nicotini: Caffeine uye nicotine zvinogona kunge zvakagadziriswa pamubhedha, zvichikonzera kusuruvara uye kusagadzikana. Mukuwedzera kune kofi, tei, uye zvinwiwa zvinotapira, tsvaka mhepo yakavanzika ye caffeine yakadai sekotikiti, chifukidziro uye mishonga inotonhorera, uye imwe mishonga inopfuura-in-counter. Doro kushandiswa kunogona kuguma nekumuka usiku.
- Dzorera Mushuga: Kunyange shuga inogona kupa simba rakawanda, rinopedza nguva pfupi uye rinogona kukonzera ushuga husina kukodzera ropa. Izvi zvinogona kuvhiringidza kurara pakati peusiku sezvo mazinga ega shuga anowira.
- Idya Zvokudya Zvinokubatsira Kurara: Tryptophan inowanzoitika-amino acid iyo inopedzisira yava serotonin, iyo inoshandurirwa ku melatonin. Idya makatekodhadha ezvokudya zvakadai sezvipuka zvakakwana zvezviyo vasati vavata. Uyewo sanganisira zvokudya zvakazara mu vitamini B6, zvinowanikwa mugorosi germ, mbeu yezuva, uye bhanana, izvo zvinowedzera kutendeuka kwemuedzo we tryptophan. Cherechedza kuti L-tryptophan supplement hazvikurudzirwi sezvo dzakabatanidzwa ne eosinophilia-myalgia syndrome.
- Idya Magnesium-Rich Zvokudya: Maminerari emagesi anodikanwa. Kushaya simba kwemagesium kunogona kukonzera kunetseka kurara, kuvimbiswa, kudengenyeka kwemasumbu kana kuputika, kufunganya, kusagadzikana, uye kurwadziwa. Zvokudya zvakapfuma mu magnesium zvinomera uye mbeu, mashizha mashizha mashizha, gorosi gorosi, maarmond, cashews, blackstrap molasses, mbiriso yewachiremba, uye mbeu yose. Mukuwedzera pakusanganisira izvi zvese zvekudya mune zvaunodya, unogonawo kuedza juicing mashizha mashizha miriwo.
Vitex Agnus Castus
Mishonga yeVitex agnus castus (yakachena muti) inogona kubatsira kusuruvara panguva yekuenda kumwedzi kana kuti kusuruvara iyo inokonzerwa nehutachiona hwepremenstrual syndrome (PMS). Mune rumwe ruzivo, vakadzi vane muongorori kune zvakanyanya premenstrual syndrome vaibatwa pamwe nevitex agnus castus kubviswa kana placebo kwemitambo mitatu yekuenda kumwedzi. Vaparidzi vakabvunzwa kuti varatidze zviratidzo zvavo ne diary PMS nekarongwa hwezuva nezuva hwezviratidzo 17. Vakataura zvishoma nezviratidzo, kunyanya kusuruvara uye kusagadzikana, asi maronda avo haana kuwedzera. Zvisinei, chasteberry haifaniri kushandiswa nemumwe munhu ane kuberekwa kwepiritsi, hormone replacement therapy, kana mishonga inobatanidza dopamine, maererano neNational Center for Complementary uye Integrative Health.
Valerian
Valerian ( Valeriana officinalis ) mishonga yemishonga yemishonga, yakarohwa seyi kana inotorwa sechiwedzera, iyo inowanzoshandiswa kuderedza kushungurudzika, kunatsiridza kurara kwehutano, uye kuita shanduko. Mishonga yemakiriniki ye valerian yakave nemigumisiro isinganzwisisiki yekushaya hope. Zvidzidzo kuenzanisa marara ekurara hazvina kuwana mutsauko pakati pevanhu vanotora valerian nevaya vanotora placebo. Zvisinei, nhamba yakawanda yevanhu vari muzvidzidzo izvi zvinorondedzera kuti kubata kwavo kwakagadziridzwa ne valerian.
Valerian inofungidzirwa kuti inogona kukanganisa maitiro eimwe yezvinonyaradza zvinonzi neurotransmitter mumuviri, gamma-aminobutyric acid (GABA). Iyo inobatsirawo kusununguka kwemaviri emusana uye inofungidzirwa kubatsira kubatsira kuderedza nguva yekuenda kwenguva kurwadziwa. Valerian inowanzotorwa awa imwe isati yarara. Muyero wakadzika ndiwo 450 mg. Kana ikatorwa masikati, valerian inogona kukonzera kurara-inowanzotorwa muviri kusvika matatu matatu mg maitiro nechingwa.
Lemon Balm
Melissa officinalis ( Lemon balm ) inonzi tea uye herbal supplement iyo inonzi inoderedza kushungurudzika uye inodzivisa marwadzo. Iyo inogona kuonekwa mune zvekuwedzera zvinosanganisirawo valerian. Kunyange imwe dzidzo yakaona kuti inobatsira, kuongororwa kwezviongorori hazvina kuwana humwe uchapupu hwemuti balm kana mamwe maruva "sleep formula" anowedzera.
Traditional Chinese Medicine
Muchizvarwa cheChina mishonga , kusuruvara kazhinji kunowanzobva kune zvinetso zvekushaya simba . Iyi syndrome haisi iyo yakabatana nechirwere chepfungwa muWestern medicine. Zviratidzo zvishomanana zveputsvo simba rekushaya simba ndeyomukoko wakadzika pasi, kuneta uye kuneta, uye kuputika kwesimba anenge anenge 11 masikati manheru. Vakadzi pakusimuka kwavo vanowanzoona rudzi urwu rwekushaya hope. Vanhu vari kutora anti-estrogenic zvinodhaka zvakadai sa tamoxifen vanewo rudzi urwu rwekushaya hope, zvisinei, havafanire kutora mishonga yemishonga yakadai semishonga yemiti yemu lii wei di huang inogona kuwedzera maitiro ewesrogen.
Ayurveda
Murapi yeAyurvedic , kusuruvara kunowanzobatanidzwa nekusawirirana kwevata. Vata anoronga kufema uye kuparadzirwa. Vanhu vane kusawirirana kwevata kazhinji vanoona kusagadzikana, kushushikana, uye kutya nehope. Imwe Ayurvedic kurapwa iko kushandiswa kwamafuta pamusoro uye patsoka. Nokuda kwemhando yegomba, chipfungaidzo chemukoni kokonati ye mafuta inoshandiswa, nokuda kwerudzi rwemavata, kushambidza swesame mafuta rinoshandiswa, uye nokuda kwema kapha, mafungu emafuta emufodhi anowanzoshandiswa.
Chamomile Tea
Zvirwere zvemakirini hazvina kuratidza chamomile kuti zvive zvakakosha zvekusarara. Chamomile imiriwo inowanzoshandiswa kuderedza kushungurudzika kwemasumbu, kugadzirisa kudya, uye kuderedza kuzvidya mwoyo, izvo zvingabatsira kubata hope. Sip mukombe wekupisa chamomile tei mushure mekudya kwemanheru, asi usanonwa zvakare pedyo nemubhedha kana iwe unofanirwa kumuka pakati peusiku kuenda kuchivanze. Hops , passionflower, uye ashwagandha mamwe mishonga inowanzoshandiswa pakusarara. Sezvo ne chamomile, ivo havana kuratidza kubudirira kwavo mune zvidzidzo.
Zvimwe Zvirwere Zvemhuka
- Nokupisa kunopisa, tsvina, yakadzika inoputika mitsipa inonzi pillow insert, inonzi Chillow, inogona kubatsira kuporesa musoro usiku hwose.
- Mwoyo munyoro, unononoka ndewemwe mushonga unogona kubatsira kuvandudza kurara. Murapi wekurapa wakawanikwa kuvandudza hutano hwekurara, kuderedza usiku kusimuka, kunonoka nguva yekurara, uye kuwedzera kugutsikana nehope.
- Kunyange zvazvo kava dzimwe nguva inokurudzirwa kushaya hanya nehutano, United States Chakudya uye Drug Administration (FDA) yakapa zano kune vatengi pamusoro pekukanganisa kwekukuvadzwa kwakakomba kwechiropa kunobva pakushandiswa kwezvokudya zvinowedzera zvine kava.
- Kusava nekurovedza muviri kunogona kuita kuti urege kurara zvakanaka. Kusagadzikana kwemashure uye kushungurudzika kunovaka mumuviri. Kuita muviri kunogona kukurudzira kurara kwakadzika usiku ihwohwo. Zvisinei, kurovedza muviri kwakanyanya kuswedera kumubhedha kunogona kuwedzera adrenaline mazinga, zvichiita kuti urembe.
Kuvandudza Kamuri Yako Yekurara Feng Shui
Feng shui, iyo inotangira muChina chizivi cheTaoism, inorayira nzira yekugadzirisa makamuri, fenicha, mahofisi, dzimba, nezvimwe zvirongwa kuti kuwedzere simba rakanaka rinoyerera munzvimbo dzose dzehupenyu. Iwe unogona kushandisa mazano feng shui eimba yako yekuvata.
Shoko Rinobva
Usati watanga mishonga ipi zvayo yepanyama, bvunza chiremba wako. Kurara kwekusingaperi kunogona kuva chiratidzo cheimwe mamiriro ezvinhu, akadai sokuora mwoyo, chirwere chemwoyo, kurwara kwepabonde, chirwere chemapapu, kupisa kunopisa, kana chirwere cheshuga. Funga nezvekusuruvara se "kumhanya-mhanya" uye uone kuti iwe unotanga kurapwa kwekutanga kune mamiriro ezvinhu akaoma.
Zvinonzwisisika: Mashoko anowanikwa pane ino yepaiti inoitirwa zvinangwa zvekudzidzisa chete uye haisi kutsiva mazano, kuongororwa kana kurapwa nechiremba ane chiremba. Hazvirevi kuvhara zvose zvinogona kumira, kushamwaridzana kwezvinodhaka, mamiriro ezvinhu kana zvinetso zvakashata. Iwe unofanirwa kutsvaga kurapwa nokukurumidza mune zvehutano kune chero hutano hwehutano uye bvunza chiremba wako usati washandisa mamwe mushonga kana kuita shanduko kune regimen yako.
> Sources:
> Kusimbisa M, MacDonald R, Fuchs E, et al. Kutungamira kweAsomnia Disorder [Internet]. Rockville (MD): Sangano rekutsvakurudza kwehutano nehutano (US); 2015 Dec. (Kuenzanisa Kubudirira Kuongorora, Nha. 159.) Mashoko Okuwedzera F, Kutsigira Mathesi: Kubudirira kweKubhadhara uye Mimwe Mishonga Mishonga yekugadzirisa Dambudziko reIndomnia. https://www.ncbi.nlm.nih.gov/books/NBK343492/.
> Lyseng-Williamson KA. Melatonin Yakareba Kusunungurwa. Zvinodhaka nekukwegura . 2012; 29 (11): 911-923. doi: 10.1007 / s40266-012-0018-z.
> Ong JC, Manber R, Segal Z, et al. Chiedzo chinongorongedzwa zvisingatarisirwi chekufungisisa kwepfungwa nekurara kwekusingaperi. Kurara . 2014; 37 (9): 1553-1563.
> Sarris J, Byrne GJ. Kuongorororwa kwakarongeka kwehope uye kuwedzera kwemishonga. Kurara Mishonga Ongororo . 2011; 15 (2): 99-106. doi: 10.1016 / j.smvv.2010.04.001.
> Matambudziko okurara: Mukudzika. National Centre for Complementary and Integrative Health. https://nccih.nih.gov/health/sleep/ataglance.htm.