Kodi Zothandizira Kugona Zimagwira Ntchito?

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Gona. Ambiri aife tikufuna kudziwa momwe tingapezere zambiri, kuzichita bwino, ndikuti zikhale zosavuta. Ndipo pazifukwa zomveka: Munthu wamba amakhala nthawi yoposa gawo limodzi mwa magawo atatu a moyo wawo akugwira Zzs. Posachedwapa tidasindikiza mndandanda wa njira 27 zogona bwino, zodzaza ndi malangizo monga kulemba, kuchita masewera olimbitsa thupi, kumwa khofi masana, ndi kununkhiza lavenda. Chimodzi mwazolembacho chikuwonetsa kuti pakhale chowonjezera cha magnesium musanayambe kugona kuti muchepetse tulo. Sindinamvepo za maluso awa m'mbuyomu, ndipo ndimafuna kudziwa kuti mgwirizanowu ndi chiyani ndi zida zina zogona. Kodi ndi othandiza? Kodi ndingasunthire kudzera pa alamu anga? Dzukani kumverera ngati kuti ndikhoza kukwapula anthu osabwereza?

Koma ndisanayese-kuyendetsa makapisozi ochepa opangitsa kugona, tiyi, zakumwa (komanso mankhwala opaka milomo) kuchokera pabedi langa, ndinali ndi chidwi chofuna kudziwa zomwe kafukufukuyu ananena. Pezani zomwe ndimagona zomwe zidandipatsa mphamvu m'mawa komanso zomwe zimandipangitsa kukhala ngati zombie ndisanagwire ntchito.

Chodzikanira: Mayeso otsatirawa ogwiritsira ntchito tulo ndikuphatikiza kwanga, zokumana nazo zazifupi kwambiri. Ndidatenga zothandizirazi pafupipafupi kwa milungu itatu, ndikuziyesa kwausiku umodzi uliwonse, nthawi zambiri pafupifupi mphindi 30 musanagone. Ndikofunika kukumbukira kuti mayesero afupiafupiwa anali mayesero aumwini ndipo sizinali zoyendetsedwa ndi kafukufuku wachipatala. Nkhaniyi sinayang'aniridwe pa zakudya kapena mankhwala ena. Chonde funsani wothandizira zaumoyo wanu musanayambe njira zina zowonjezera.

1. Melatonin

Sayansi: Melatonin ndi timadzi tambiri timene timapezeka mwachibadwa m’thupi, ndipo timathandiza kusintha mawotchi amkati mwa thupi. Melatonin yomwe imagwiritsidwa ntchito ngati chithandizo chogona nthawi zambiri imapangidwira labu. Ngakhale maphunziro ambiri amalumikiza chithandizocho kuti chikhale ndi nthawi yocheperako tulo, kugona kwapamwamba, komanso kufufuza zochulukirapo pakufunika kuti mudziwe chitetezo cha melatonin chowonjezera kwakanthawi. Ndipo ngakhale kafukufuku akuwonetsa kuti ndizotetezeka ndikugwiritsa ntchito kwakanthawi kochepa, palibe umboni wotsimikizira kuti ndi chithandizo chanthawi yayitali.

Zotsatira zakanthawi yayitali zowonjezerapo melatonin sizikudziwika kwenikweni. Nkhani yotsutsana yokhudza melatonin imakhudzana ndi kuthekera kotsika-kutanthauza kuti thupi limayamba kutulutsa melatonin yocheperako chifukwa imaganiza kuti ili ndi zokwanira kuchokera ku zowonjezera zomwe zikubwera. Monga momwe zimakhalira ndi ma hormoni ambiri, kutsika-kuwongolera ndizovuta zovomerezeka. Komabe, pali umboni wina wazachipatala wosonyeza kuti melatonin ya kanthawi kochepa (tikulankhula masabata ochepa chabe) sizingapangitse kuti thupi lizitha kupanga zokha.

NatureMade VitaMelts Kugona

Nditasungunula piritsi limodzi laling'ono la mamiligalamu atatu lilime langa (opanda madzi), sindinathe kungoganiza kuti ndingadye zinthu monga maswiti ndi kununkhira kwawo kokoma kwa chokoleti. Kupatula kuyesa kukoma, ndinganene kuti ndinagona mosavuta ndikudzuka popanda kugona komwe ndimachita. Komabe, ndidadzuka pakati pausiku ndikuyetsemula, ngakhale zikhala chinsinsi ngati zidalumikizidwa kapena ayi.

Natrol Melatonin Fast Sungunulani

Mapiritsiwa anasungunuka palilime nawonso (palibe madzi ofunikira). Ndinali wofunitsitsa kudziwa momwe mapiritsiwa angandithandizire kumva kuti amapangidwa ngati "kutulutsidwa mwachangu," ndipo mamiligalamu 6, ali ndi mphamvu zowirikiza kawiri za melatonin ina yomwe ndinayesa. Piritsi lokoma la sitiroberi linakoma kwambiri, ndipo ndikutha kunena motsimikiza kuti ndinali nditatopa ndikazimitsa magetsi kuposa momwe ndimakhalira usiku uliwonse pomwe sindinagwiritse ntchito yogona. Ndinagona tulo tofa nato usiku wonse, koma ndinadzuka nditatopa kwambiri komanso ndili ndi nkhawa. Ndinayesa kuŵerenga m’sitimayo koma ndinakomoka patatha pafupifupi mphindi 15. M'mawa wonse kunali chifunga, chifunga chogona ngakhale ndinagona maola 7 ndi theka.

2. Muzu wa Valerian

Sayansi: Chomera chotalika, chamaluwa, valerian imatha kukonza magonedwe osakhala ndi zotsatirapo zoyipa. Anthu ena amagwiritsa ntchito therere pofuna kuthana ndi nkhawa komanso kukhumudwa. Asayansi alibe chitsimikizo momwe valerian imagwirira ntchito, koma ena amakhulupirira kuti imakulitsa kuchuluka kwa mankhwala muubongo wotchedwa gamma aminobutyric acid (GABA), yomwe imakhazikitsa bata. Ngakhale pali maphunziro ambiri onena kuti valerian ndi njira yothandiza komanso yotetezeka yogona, kafukufuku wofufuza akuwonetsa kuti umboniwo ndiwosadziwika.

Vitamini Shoppe Muzu wa Valerian

Ngakhale zida zina zambiri zogona zidandilangiza kuti ndidye mankhwalawa mphindi 30 musanagone, kapena "tisanagone," mankhwalawa akuti amatenga makapisozi amodzi kapena atatu tsiku lililonse, makamaka ndi chakudya. Pambuyo pofufuza mozungulira kafukufuku, zikuwoneka ngati mulingo sadziwika, ndipo Valerian akuwoneka wogwira ntchito atatengedwa pafupipafupi kwa milungu iwiri kapena kupitilira apo. Mu usiku umodzi ndimayesa chowonjezera ichi, sindinganene kuti ndazindikira kusiyana kwakukulu. Ndipo monga cholembera cham'mbali, makapisozi anali ndi fungo loyipa kwambiri.

3. Magnesium

Sayansi: Anthu ambiri aku America ali ndi vuto la magnesium (nthawi zambiri chifukwa cha michere ya magnesium pazakudya zawo), vuto lomwe limamangidwa chifukwa chogona mokwanira, ngakhale sizikudziwika ngati kuchuluka kwa magnesiamu kumayambitsa kapena kugona moperewera. Ngakhale ndi magnesium yomwe imadziwika chifukwa cha kugona, ndinayesanso ZMA, chowonjezera chokhala ndi magnesiamu chodziwika bwino polimbikitsa kupumula. Pogwiritsidwa ntchito limodzi ndi melatonin, kafukufuku wocheperako adapeza kuti zinc ndi magnesium zimawoneka kuti zikuthandizira kugona kwa okalamba omwe ali ndi tulo.

Natural Vitality Natural Calm

Wotchedwa "anti-stress chakumwa," chowonjezera ichi cha magnesium chimabwera mu mawonekedwe a ufa (oyambitsa ma ola 2-3 m'madzi). Ndidayambitsa malo anga ogona opangidwa ndi magnesium ndi calcium-ndipo ndidamwetsa ndisanagone (ngakhale chizindikirocho chikuwonetsa kugawa magawo awiri kapena atatu tsiku lonse kuti mupeze zotsatira zabwino). Poyesera chowonjezera ichi kwa usiku umodzi wokha, sindinganene kuti ndinazindikira chilichonse chokhwima.

Wothamanga Wowona ZMA wokhala ndi Theanine

Pamene ndinatenga makapisozi awiri ola limodzi ndisanagone (mlingo wovomerezeka wa amayi), ndinalibe kumverera komweko "Ooo ndikugona kwambiri" monga momwe ndinkachitira ndi zina zothandizira kugona. Ndinagona usiku wonse osadzuka (zomwe ndimakonda kuchita), koma izi zitha kulumikizana ndi kusowa tulo komwe ndidakhala nawo masiku angapo apitawo. Ndinadzuka mosatopa, ngakhale ndinagona m'sitima kwa mphindi 40 ngakhale ndinali nditagona maola opitilira asanu ndi atatu. ZMA iyi imagulitsidwa ngati chothandizira kupititsa patsogolo masewera othamanga, ngakhale oweruzawa sangakwanitse kupititsa patsogolo maphunziro.

4. L-Theanine

Sayansi: Amino acid osungunuka m'madzi omwe amapezeka mu bowa ndi tiyi wobiriwira, L-theanine amadyedwa chifukwa chotsitsimula (komanso kuchuluka kwa antioxidants). Ngakhale amino acidyu amachotsedwa pamasamba obiriwira a tiyi, chomera chomwe chimadziwika kuti chimatha kupatsa mphamvu ndikutsitsimutsanso, L-theanine imatha kuletsa kusangalatsa kwa caffeine. Ndipo mwa anyamata opezeka ndi ADHD (vuto lodziwika kuti limasokoneza kugona) L-theanine idapezeka kuti ndi yotetezeka komanso yothandiza pakuwongolera mbali zina za kugona.

NatureMade VitaMelts Khazikani Mtima

Mapiritsi osungunuka awa, mu kukoma kwa tiyi wobiriwira, analidi okoma. Ndi dzina ngati "Relax," chowonjezera ichi ndi chochepa chokhudza kutaya mphamvu yotsegula maso, komanso zambiri zokhudzana ndi kukhala omasuka. Zomwe mwa ine, zidagwira. Nditamwa mapiritsi anayi aja (mamiligalamu 200), ndinadumphira pabedi ndipo nthawi yomweyo thupi langa linakhala bata kwambiri. Ndikadakhala ndikuwerenga kwakanthawi, koma lingaliro lodzuka kupita ku bafa kapena kutseka nyali limawoneka ngati chinthu chakuthupi sindikanakonda kuchita nawo.

Vitamini Shoppe L-Theanine

Kapisozi mmodzi amatulutsa mamiligalamu 100 a L-Theanine kuti apititse patsogolo kupumula. Mofananamo ndi VitaMelts ya NatureMade, ndimamva ngati mankhwalawa apangitsa thupi langa kumva kutopa komanso kumasuka, koma osati mofanana ndi momwe melatonin idapangitsira maso anga ndi mutu kugona.

5. Rutaecarpine

Sayansi: Rutaecarpine, yomwe imapezeka mu chipatso cha Evodia (yomwe imachokera kumtengo wochokera ku China ndi Korea), yapezeka kuti imagwirizana ndi ma enzymes m'thupi kuti awononge kafeini ndi kuchepetsa kuchuluka kwake komwe timakhala nako m'matupi athu panthawi yomwe timagunda. thumba. M'maphunziro awiri amphaka, rutaecarpine idapezeka kuti imachepetsa kwambiri magawo a caffeine m'magazi ndi mkodzo.

Rutaesomn

Izi sizothandiza ngati ena mwa omwe ali mndandandandawu. M'malo mopangitsa anthu kugona, ntchito yake yayikulu ndikuchotsa caffeine m'dongosolo. M'malo mwake, ndidalangizidwa ndi m'modzi mwa omwe adapanga Rutaesomn kuti ndimwe caff yowonjezera mochedwa masana asanayese chitsanzo. Zinkawoneka ngati zopenga, makamaka chifukwa khofi nthawi yamadzulo mosakayikira amandipumitsa nthawi yogona nthawi zonse.Koma sindinakhale ndi vuto lililonse. Monga momwe ndimayembekezera, ndimagona tulo ngati momwe ndimakhalira usiku wina pambuyo pa tsiku lalitali, koma panalibe tulo tina.

6. Zothandizira Kugona Pazinthu Zosiyanasiyana

Loto Madzi

Dream Water amati amachepetsa nkhawa, amathandizira kugona, komanso kukonza kugona. Botolo laling'ono lili ndi zinthu zitatu zomwe zimagwira ntchito - 5 hydroxytryptophan, melatonin, ndi GABA. L 5-hydroxytryptophan, mankhwala m'thupi omwe amatha kusintha kugona, kusinthasintha, kuda nkhawa, kulakalaka, komanso kumva kupweteka, apezekanso kuti azithandiza kugona kwa ana omwe nthawi zambiri amadzuka ku zoopsa za kugona. Ndipo kuphatikiza ndi GABA, neurotransmitter yomwe imalepheretsa kuwombera mopitirira muyeso kwa maselo a mitsempha, 5-hydroxytryptophan yasonyezedwa kuti ichepetse nthawi yogona, ndikuwonjezera nthawi ndi ubwino wa kugona. Sindinali wokonda kwambiri momwe zinthuzi zimakondera, mwina chifukwa ndinali nditangotsuka mano. Ndinamvadi tulo tofa nato mkati mwa mphindi 20 ndikumwa botolo. Nditadzuka ndidamva kunjenjemera pang'ono mpaka khofi wanga wapakati pa m'mawa.

Kubwezeretsa Natrol 'N Kubwezeretsa

Kugulitsa kwakukulu pazothandizira kugona izi, kupatula kulimbikitsa kugona mozama, kopumira, ndikuti ili ndi kuphatikiza kwa ma antioxidants omwe amatha kukonza ma cell. Sindinamve ngati wokhumudwa m'mawa mwake monga pomwe ndimatenga melatonin molunjika (ngakhale kapisoziyo anali ndi mamiligalamu atatu). Kupitilira valerian ndi melatonin, chithandizo chogonachi chimaphatikizapo vitamini-E, L-Glutamine, calcium, ndi chotsitsa cha mphesa. Vitamini E, antioxidant, amatha kuteteza thupi ku nkhawa yomwe imabwera chifukwa chogona. Ndipo kwa anthu omwe amadwala matenda obanika kutulo, kudya kwa antioxidant kumatha kupititsa patsogolo kugona. Mafuta amphesa amadziwikanso chifukwa cha antioxidants ake amphamvu, makamaka vitamini E, ndi flavonoids.

Mafuta a Badger

Malinga ndi Badger, mankhwala ogona samapangitsa anthu kugona. Kupaka mankhwala pamilomo, akachisi, khosi, ndi / kapena nkhope akuti kumathandizira malingaliro abata ndikuwongolera malingaliro. Ndi mafuta ofunikira-rosemary, bergamot, lavender, balsam fir ndi ginger-chinthucho chimapangidwa, malinga ndi Badger, "mausiku omwe simungathe kuyimitsa maganizo." Pomwe Badger (ndi mafuta ena ofunikira) akuti rosemary imadziwika kuti imalimbikitsa kulingalira bwino, begamot imalimbikitsa m'maganizo, ginger imalimbikitsa komanso imalimbikitsa chidaliro, komanso mafuta a basamu amatsitsimutsa, pali maphunziro ochepa asayansi omwe amathandizira izi. Kafukufuku wocheperako akuwonetsa kuti lavender, komabe, itha kukhala yopindulitsa kwa iwo omwe ali ndi vuto la kugona ndi kupsinjika, ndipo amakhala ndi zotsatira zotsitsimula. Kunena zowona, ndimakondanso zonunkhira za mankhwalawa ndipo tsopano ndimawagwiritsa ntchito usiku uliwonse ndisanagone. Amanunkhira bwino, koma sindikutsimikiza kuti amatha kuchotsa malingaliro ndikupumula malingaliro.

Tiyi Yogonera Yogi

Ndinayesa zokoma ziwiri: Soothing Caramel Bedtime, yomwe imaphatikizapo maluwa a Chamomile, skullcap, California poppy, L-Theanine, ndi tiyi ya Rooiboos (yomwe mwachilengedwe imakhala yopanda tiyi kapena khofi), ndi Nthawi Yogona, yomwe imaphatikizapo valerian, chamomile, skullcap, lavender, ndi passionflower . Ndinkakonda kwambiri momwe tiyi wa caramel amakondera-wotsekemera komanso zonunkhira. Komabe, tiyi wamba Wanthawi Yogona sanali wokoma. Ponena za kumasuka, kuchita kumwa tiyi kumanditsitsimula poyamba, zosakaniza zopangitsa kugona kapena ayi. Kafukufuku wina akuwonetsa kuti maluwa osangalatsa, ngati tiyi, amatha kupindulitsa pang'ono pogona. Ngakhale chamomile ndi mankhwala omwe amagwiritsidwa ntchito kwambiri pochiza matenda ogona, palibe kafukufuku wambiri wokhudza momwe amagwirira ntchito. Mankhwala ang'onoang'ono apezeka kuti athetse nkhawa, pamene mlingo waukulu ukhoza kulimbikitsa kugona. Skullcap ndi California poppy-zitsamba ziwiri zomwe zakhala zikugwiritsidwa ntchito ngati mankhwala azitsamba-zilibe kafukufuku wambiri wasayansi wochirikiza kuthekera kwawo kulimbikitsa kapena kugona.

Zakudya Zakumwamba Snooz

Ndikuphatikiza kuphatikiza kuchotsa mizu ya valerian, L-theanine, ndi melatonin, Snooz ali ndi zida zitatu zazikulu zogona zomwe ndimayesa mosiyana. Chamomile, mandimu, ma hop, ndi mbewu za jujube zimatulutsa gawo lomwe limapangitsa kugona. Pophatikizana ndi valerian, ma hops adapezeka kuti amathandizira kukonza kugona. Ngakhale mafuta a jujube awonetsa mbewa, kafukufuku wa mankhwala a mandimu ndi chamomile ndi ochepa kwambiri. Zakumwa zazing'onozi zimabwera muzokometsera zitatu-mabulosi, ginger wa mandimu, ndi pichesi. Kukoma kwake kunali kwabwino, koma kotsekemera kwambiri momwe ndimakondera (ndi magalamu asanu ndi limodzi a shuga). Nditangomaliza kumwa kamodzi, ndimakhala womasuka, pafupifupi ngati ndimakhala m'madzi tsiku lonse ndipo nthawi yogona ndimamvanso ngati mafunde akundigunda (ndikudziwa, ndikudziwa).

The Takeaway

Kumapeto kwa milungu ingapo yoyesedwa yothandizira kugona, ndikuganiza kuti nditsatira njira zanga zakale zogwiritsa ntchito Zzs zolimbitsa thupi, kutembenuzira foni yanga kuti "isasokoneze," ndikusunga zamagetsi kuchipinda . Sindingapewe zothandizira kutulo zivute zitani, ndipo ndimawona kufunika kutembenukira kwa kamodzi kamodzi kwakanthawi, koma sindikuganiza kuti ndikufunika kuti iwo agone ndikukhala mtulo. Kuti mukhale osakhazikika kwakanthawi, ndinganene Sleepytime Snooz kapena Dream Water. (Ndimangokonda momwe amandithandizira.) Ndine wokondwa kuti ndinali ndi mwayi woyesa zida zodziwika bwino zogonera ndikufufuza sayansi yomwe ili ndi zolemba zawo. Ndipo ngakhale zinali kuyesa kosangalatsa, ndidaphunzira kuti sindiyenera kudalira mapiritsi, tiyi, kapena zakumwa zopatsa tulo kuti ndikhale ndi kugona kwabwino.

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