1 -
Nzira Dzisina Mishonga yekuwana Doro Rakanaka Kuti Uvete - Pasinei Nechembambo Yako kana Huru DzakareKo kurwadziwa kwako kunokutambudza uye kutendeuka usiku hwose here? Asi zvakangofanana chete, iwe unomanikidza pfungwa yekutora mapiritsi okurara? Kana iwe unovatora asi unoda kumira?
Kunyange zvazvo tsvakurudzo shoma dzave dzichiitwa pamishonga yakakwana iyo inoshanda kune zvose zvinorwadza uye kusuruvara, imwe chivimbiso inosvika pakuonekwa. Shingairira kuti udzidze pamusoro penzira dzingangodaro dzinogona kukubatsira kuti uwane kurara kwakanaka kweusiku -pasinei nehuro kana kurwadziwa shure.
2 -
Valerian yeBnight Night Yokurara Paunenge Uine Upenyu HusingaperiValerian ishizha rekare rave rakashandiswa pakurara kubvira muzana remakore rechipiri apo chiremba Galen akazvinyora nokuda kwevarwere vake vasina hope. Pamwe nekushaya hope, valerian inoshandiswawo kubvisa kushungurudzika, kupererwa musoro kwepfungwa uye kubata mamwe mamiriro ezvinhu, zvakare, maererano neThe National Center for Complementary and Integrative Health (NCCIH).
Valerian inogona kutorwa seyei. Iyo inowanikawo sechinhu chinoshandiswa mumvura uye muhwendefa uye mumufomu we capsule. Zvinogona kunge zvakachengeteka kutora kwenguva pfupi (masikati 4 kusvika ku6). Valerian yemazuva ekuchengetedza purogiramu haazivikanwi.
Zvimwe zvinokonzerwa nemigumisiro inogona kunge ine unyoro, maererano neCNCIH uye inosanganisira kuve wakaneta mangwanani mushure mekushandisa kwauri, kutora misoro, chizivo, uye / kana kugumburwa mudumbu.
Kunyange zvazvo valerian inowanzotorwa semishonga isina kugadzikana yokurara , NCCIH inoshuma kuti hazvina kukwana uchapupu hwakanaka, kureva kuti uchapupu hwasvika pakudzidza kwakanyatsogadziriswa, hunoonekwa kuti hunosimbisa kuti hunobatsira zvechokwadi kune izvi (kana zvimwe) dambudziko. Asi havatongi kunze, kana.
Kusvika ikozvino, NCCIH inoshuma, zvidzidzo izvo zvave zvichiitwa kana zviri kuitwa iye zvino pane valerian zvinotarisa pamigumisiro yaro pane kurara kwevakuru vakuru vakwegura, uye kune vanhu vane chirwere chePasinson. Zvimwe zvidzidzo zvinotarisa zvinogona kuitwa naValerian (pamwe chete nezvinogona kune mamwe maruva) kubvisa zviratidzo zvekuenda kumwedzi.
3 -
Melatonin Supplements Kana Urombo Kunokanganisa Kurara KwakoMelatonin inonzi hormone inobatanidzwa mukurara nehuwandu hwe melatonin muuropi hwako huchikwirira usiku uye hunoita mangwanani.
Nokudaro, nguva yezuva iwe unotora melatonin inogona kuisa mutsauko kune chero zvipi zvaunogona kuita nekuda kwekudaro. Somuenzaniso, kuchengetedza mwenje usiku kunogona kudzivisa kuburitsa kwe melatonin , iyo, zvakare, inogona kutadzisa kuedza kwako kurara. Muchidimbu, melatonin inobata maawa yako chaiwo.
NCCIH inoshuma kuti tsvakurudzo dzinoverengeka dzichitarisa zvinokonzera melatonin pahope - kunyanya mumamiriro ejet kana chirongwa chekurara chevashandi vekushanduka kweusiku - kuratidza kuti izvi zvinowedzera zvinogona kubatsira. Izvozvo zvakati, zvidzidzo pamusoro pekusarara, kunyanya, zvakabereka migumisiro yakavhenganiswa.
ICCIH inoti zvakawanda zvinowedzera hazvina kuongororwa pavakadzi vane pamuviri, vana vanoyamwisa kana vana. Kana iri iwe kana mwana wako uye uri kutarisa melatonin, zvakanakisisa kutaura nachiremba wako kutanga. (Zvishoma zvidzidzo zve melatonin zvakaitwa kuvana asi ivo vaiva vaduku uye havana kuongororwa nemigumisiro yenguva refu, NCCIH inoti.)
Zvechokwadi, kune vanhu vose, nepo melatonin ingave yakave yakachengeteka kushandiswa kwenguva pfupi, purogiramu yaro yekuchengetedza kwenguva refu haina kuongororwa.
Sezvokuwedzera, melatonin haisi iyo inotsiva mushonga wekubata paunenge uchida. Kana iwe usingaregi kuramba uye / kana iwe une zvimwe zviratidzo, taura nachiremba wako. Pakati pemitsetse imwecheteyo, melatonin inotungamirirwa neDFA, asi nenzira isiri yakasimba kudarika mishonga kana mishonga yakawanda, iyo NCCIH inoti. Vanonyevera kuti melatonin inogona kuyanana nemimwe mishonga yaunogona kutora, kana inogona kuwedzera njodzi yako yehutano nyaya dzine chokuita nekuvhiyiwa, iwe unofanira kunge wakaronga.
4 -
Kufungisisa Kufungisisa Kwekurara NekutambudzikaChimwe chiitiko chinogadziriswa chakaitwa kumagumo ezuva chingakubatsira iwe kurara uye ugare zvakadaro kweusiku humwe hwose. Maererano neCNCIH, humwe uchapupu hunotsvakurudzwa panyaya iyi hunoratidza nzvimbo yekugadzirisa mafambiro sechikamu chegadziriro yekuvandudza kurara kunepo. Zvakanaka, NCCIH inoshuma, iwe unobatanidza tsika yako yekuzorora uye dzimwe nzira dzekuchenesa dzakadai sekuchengeta nguva yekurara nguva dzose, kurara murugare, nzvimbo yerima, uye kudzivisa zvinokurudzira zvakadai se caffeine, zvokudya zvakakomba, doro, uye kurovedza muviri nguva pfupi asati avata .
A 2011 kudzidza naGross, et al. rakabudiswa mu Explore (NY) richifananidza mishonga yokurara nemafungiro e-based stress reduction uye yakawana pfungwa-based based stress kuderedza kushandiswa kwemishonga. Panyaya yekudzikinura kubva pakusarara kwakashata, vanyori vanoti: "Kunyange zvazvo zvisingaverengeki zvakakosha, zvinonakidza kuziva kuti maitiro ekudzikinura kubva pakusarara kwakashata ... akanga akakwirira zvakanyanya kutevera pfungwa-based stress kuperesa kupfuura pharmacology pamavhiki masere uye pamwedzi-5. "
Chii Chinonzi Kufungisisa Kufungisisa?
Kunyatsofungisisa kufungisisa ihurongwa hwemavhiki masere-mapfumbamwe inodzidzisa vatori vechikamu maitiro ekufungisisa, kuongorora muviri, uye yoga. Inoshandiswa kune zvirwere zvakasiyana-siyana zvinosanganisira kurwadziwa kusingaperi pamwe nekushaya hope. Kuti udzidze zvakawanda, ona zvinyorwa zvinotevera:
Mamwe marudzi eRelaxation Techniques
Dzimwe nzira dzekuzorora dzakadzidzwa pamwe chete asi dzakavhiringidzika uye dzisingagoneki. Izvi zvinosanganisira biofeedback, mifananidzo yakatungamirirwa, hypnotherapy, nezvimwe. Izvi hazvirevi kuti maitiro akadaro haazokosha mukuedza kwekurara kwakanaka kweusiku, asi kusvika ikozvino, kusagadzikana kwekuongorora svesayenzi hakuvatauri sekurapa.
Sources:
Gross, CR, Kreitzer, MJ, Reilly-Spong, M., Wall, M., Winbush, NY, Patterson, R., Mahowald, M., Cramer-Bornemann, M, Mindfulness-Based Stress Reduction Vers Pharmacotherapy for Chronic Kunyunyuta Kunokosha: Randedzed Controled Clinical Trial. Ongorora (NY). 2011; 7 (2): 76-87.
> Melatonin: Zvaunoda Kuziva. National Centre for Complementary and Integrative Health website. Yakagadziriswa: May 2015. https://nccih.nih.gov/health/melatonin
> NIH. Matambudziko Okurara. National Center for Complimentary and Integrative Health website. https://nccih.nih.gov/health/sleep Rakagadziridzwa: Gumiguru 2015.
> Valerian. National Centre for Complementary and Integrative Health website. Yakapedzisira kushandurwa: April 2012.