9 Zothandizira Kugona Mwachilengedwe Zomwe Zitha Kukuthandizani Kutseka-Diso

Zamkati

• 1. Melatonin
• 2. Mzu wa Valerian
• 3. Magnesium
• 4. Lavenda
• 5. Maluwa achangu
• 6. Glycine
• 7-9. Zowonjezera zina
• Zosankha zina za pa-counter (OTC)
• Zowopsa ndi zodzitetezera
• Mfundo yofunika
• Zida zoyesera
• Kukonza Zakudya: Kugona Bwino

Timaphatikizapo zinthu zomwe timaganiza kuti ndizothandiza kwa owerenga athu. Ngati mutagula maulalo omwe ali patsamba lino, titha kupeza ndalama zochepa. Nayi njira yathu.

Kugona mokwanira ndikofunikira kwambiri paumoyo wanu.

Kugona kumathandiza thupi lanu ndi ubongo kugwira bwino ntchito. Kugona bwino usiku kumatha kupititsa patsogolo kuphunzira kwanu, kukumbukira, kupanga zisankho, komanso luso lanu (, 2, 3, 4).

Kuphatikiza apo, kugona mokwanira kumalumikizidwa ndi chiopsezo chachikulu cha zinthu monga matenda amtima, matenda ashuga, ndi kunenepa kwambiri (5).

Ngakhale izi, kugona ndi kuchuluka kumakhala kotsika kwambiri, pomwe anthu ochulukirapo sagona tulo ().

Kumbukirani kuti kugona tulo nthawi zambiri kumayambira ndi machitidwe abwino ogona. Komabe, kwa ena, sikokwanira.

Ngati mukufuna thandizo lowonjezera kuti mugone bwino usiku, lingalirani kuyesa zowonjezera 9 zotsatirazi zolimbikitsira kugona.

1. Melatonin

Melatonin ndi mahomoni omwe thupi lanu limatulutsa mwachilengedwe, ndipo limazindikiritsa ubongo wanu kuti ndi nthawi yogona ().

Kutulutsa kwa hormone iyi ndikupanga ndikutulutsa kumakhudzidwa ndi nthawi yamasana - milingo ya melatonin mwachilengedwe imadzuka madzulo ndikugwa m'mawa.

Pachifukwa ichi, zowonjezera ma melatonin zakhala chida chodziwika bwino chogona, makamaka munthawi yomwe kusungunuka kwa melatonin kwasokonekera, monga jet lag (8).

Kuphatikiza apo, kafukufuku wambiri amafotokoza kuti melatonin imapangitsa kuti kugona nthawi yayitali komanso nthawi yayitali. Izi ndizothandiza makamaka kwa anthu omwe ndandanda zawo zimawafuna kuti agone masana, monga ogwira ntchito osinthana (9).

Kuphatikiza apo, melatonin imatha kupititsa patsogolo kugona kwathunthu mwa anthu omwe ali ndi vuto logona. Makamaka, melatonin imawoneka kuti imachepetsa nthawi yomwe anthu amafunika kugona (yotchedwa latency yogona) ndikuwonjezera nthawi yonse yogona (,).

Ngakhale kulinso maphunziro omwe sanawone melatonin anali ndi zotsatira zabwino pogona, nthawi zambiri anali ochepa. Omwe adawona zopindulitsa nthawi zambiri amapatsa ophunzira ma 3 milligrams (mg) a melatonin asanagone.

Zowonjezera za Melatonin zimawoneka ngati zotetezeka kwa akulu zikagwiritsidwa ntchito kwakanthawi kochepa kapena kwakanthawi ().

Mavitamini a Melatonin amatha kupititsa patsogolo kugona. Zikuwoneka ngati zothandiza makamaka ngati muli ndi jet kapena mukugwira ntchito yosintha.

2. Mzu wa Valerian

Valerian ndi zitsamba zaku Asia ndi Europe. Muzu wake umagwiritsidwa ntchito ngati chithandizo chachilengedwe cha zizindikiro za nkhawa, kukhumudwa, ndi kusamba.

Muzu wa Valerian ndi umodzi mwamankhwala azitsamba omwe amagwiritsidwa ntchito kwambiri ku United States ndi Europe ().

Komabe, zotsatira zowerengera sizikugwirizana.

Azimayi otha msinkhu komanso omwe amatha kutha msinkhu awona kugona kwawo komanso matenda akutha kugona atalandira valerian, malinga ndi mayesero omwe amayesedwa mosiyanasiyana (,).

Kuwunikiranso mabuku awiri akale kunanenanso kuti 300-900 mg ya valerian, yomwe imamutenga asanagone, imatha kupititsa patsogolo kugona bwino (,).

Komabe, kusintha konse komwe kunayesedwa m'mayeserowa ndi maphunziro awo kunali kokhazikika. Iwo amadalira malingaliro a omwe akutenga nawo mbali pa kugona tulo m'malo modalira magawo omwe adatengedwa atagona, monga mafunde amubongo kapena kugunda kwa mtima.

Kafukufuku wina watsimikizira kuti zotsatira zabwino za valerian ndizochepa kwambiri. Mwachitsanzo, zitha kubweretsa kusintha pang'ono pakuchepetsa kugona (,,).

Mosasamala kanthu, kudya kwakanthawi kwa mizu ya valerian kumawoneka ngati kotetezeka kwa achikulire, okhala ndi zovuta zazing'ono, zomwe zimachitika pafupipafupi ().

Ngakhale alibe valerian, akulu angaganize zodziyesa okha.

Komabe, chitetezo sichikhala chotsimikizika kuti chingagwiritsidwe ntchito kwakanthawi komanso mwa anthu apadera monga azimayi apakati kapena oyamwa.

Muzu wa Valerian ndiwowonjezera womwe ungathandize kuti munthu azigona mokwanira komanso azisowa tulo, makamaka mwa anthu ena. Kafukufuku wowonjezereka amafunikira pachitetezo cha kugwiritsa ntchito kwakanthawi.

3. Magnesium

Magnesium ndi mchere womwe umakhudzidwa ndi njira zambiri m'thupi la munthu, ndipo ndikofunikira pakugwira ntchito kwa ubongo ndi thanzi la mtima.

Kuphatikiza apo, magnesium imatha kutontholetsa malingaliro ndi thupi, kuti zikhale zosavuta kugona (20).

Kafukufuku akuwonetsa kuti kupumula kwa magnesium kumatha kukhala mwina chifukwa chokhoza kuwongolera kupanga kwa melatonin. Magnesium amadziwika kuti imatsitsimula minofu ndikupangitsa kugona ().

Kafukufuku wina adapeza kuti kuphatikiza kwa magnesium, melatonin, ndi vitamini B kunali kothandiza pochiza tulo mosasamala kanthu komwe kumayambitsa. ()

Magnesium ikuwonekeranso kuti ikuchulukitsa kuchuluka kwa gamma aminobutyric acid (GABA), mthenga waubongo wokhala ndi zotsatira zoziziritsa kukhosi ().

Kafukufuku akuti kusakwanira kwa magnesium mthupi lanu kumatha kulumikizidwa ndi kugona tulo komanso kusowa tulo ().

Kumbali inayi, kuwonjezera chakudya chanu cha magnesium potenga zowonjezera kumatha kukuthandizani kuti muzitha kugona mokwanira.

Kafukufuku wina anapatsa ophunzira 46 mg 500 wa magnesium kapena placebo tsiku lililonse kwa milungu 8. Omwe ali mgulu la magnesium adapindula ndi kugona mokwanira. Gulu ili lilinso ndi milingo yambiri yamagazi a melatonin ndi renin, mahomoni onse omwe amayang'anira kugona ().

Pakafukufuku wina wocheperako, ophunzira omwe adapatsidwa chowonjezera chomwe chili ndi 225 mg ya magnesium adagona bwino kuposa omwe adapatsidwa malowa. Komabe, chowonjezeracho chinali ndi 5 mg wa melatonin ndi 11.25 mg wa zinc, zomwe zimapangitsa kuti zikhale zovuta kunena kuti mphamvu ya magnesium yokha ().

Ndikoyenera kudziwa kuti maphunziro onsewa adachitidwa kwa achikulire, omwe mwina anali ndi magulu am'magazi ochepa kwambiri poyambira. Sizikudziwika ngati zotsatirazi zingakhale zamphamvu mwa anthu omwe ali ndi zakudya zabwino zama magnesium.

Magnesium imapereka mpumulo pathupi ndi ubongo, zomwe zingathandize kukonza kugona.

4. Lavenda

Chomera cha lavender chimapezeka pafupifupi kumayiko onse. Imapanga maluwa ofiira omwe, akauma, amagwiritsidwa ntchito zosiyanasiyana m'nyumba.

Komanso, amakhulupirira kuti fungo lokoma la lavenda limalimbikitsa kugona.

M'malo mwake, kafukufuku wowerengeka akuwonetsa kuti kungonunkhira mafuta a lavenda kutatsala pang'ono kugona kungakhale kokwanira kukulitsa kugona. Izi zimawoneka ngati zamphamvu kwambiri kwa iwo omwe ali ndi vuto losowa tulo, makamaka akazi ndi achinyamata (,).

Kafukufuku wocheperako mwa achikulire omwe ali ndi matenda a dementia amanenanso kuti lavender aromatherapy ndiyothandiza kuthana ndi zododometsa. Nthawi yonse yogona idawonjezeka. Ndi anthu ochepa okha omwe adadzuka m'mawa kwambiri (3 koloko m'mawa) ndipo adapezeka kuti sangathe kugona ().

Kafukufuku wina adapatsa anthu 221 omwe ali ndi vuto la nkhawa 80 mg wamafuta owonjezera a lavender kapena placebo patsiku.

Pakutha paphunziro la sabata la 10, magulu onse awiriwa adakumana ndi kusintha kwakuthupi komanso kugona. Komabe, gulu la lavender lidakumana ndi zotsatira za 14-24% zazikulu popanda zovuta zina zomwe zidanenedwa ().

Ngakhale lavender aromatherapy amaonedwa kuti ndi yotetezeka, kumwa lavender m'kamwa kumalumikizidwa ndi mseru komanso kupweteka m'mimba nthawi zina. Mafuta ofunikira amapangidwira aromatherapy osati kumeza pakamwa ().

Ndiyeneranso kudziwa kuti maphunziro owerengeka okha ndi omwe amapezeka pazotsatira za lavender zowonjezera kugona. Chifukwa chake, kafukufuku wambiri amafunikira asanapange mayankho olimba.

Lavender aromatherapy itha kuthandizira kukonza kugona. Kafukufuku wowonjezera pazowonjezera lavender amafunikira kuti awone momwe angachitire ndi chitetezo chawo.

5. Maluwa achangu

Passionflower, yemwenso amadziwika kuti Passiflora incarnata kapena maypop, ndi mankhwala azitsamba otchuka a tulo.

Mitundu ya maluwa osangalatsa omwe amalumikizidwa ndi kukonza tulo amapezeka ku North America. Komanso akulimidwa ku Europe, Asia, Africa, ndi Australia.

Zotsatira zolimbikitsa kugona kwa Passionflower zawonetsedwa m'maphunziro a nyama. Komabe, zotsatira zake mwa anthu zimawoneka kuti zimadalira mawonekedwe omwe amadyedwa (,).

Kafukufuku wina mwa anthu anayerekezera zotsatira za tiyi wokonda kwambiri ndi tiyi wa placebo wopangidwa ndi masamba a parsley ().

Ophunzira adamwa tiyi pafupifupi ola limodzi asanagone kwakanthawi 1, ndikupuma sabata limodzi pakati pa tiyi awiriwo. Thumba lililonse la tiyi limaloledwa kutsetsereka kwa mphindi 10, ndipo ofufuza adatenga miyezo yolondola yogona.

Pamapeto pa kafukufuku wamasabata atatu, mayesedwe ake adawonetsa kuti ophunzirawo sanakumanepo ndi tulo.

Komabe, atafunsidwa kuti azigwiritsa ntchito tulo moyenera, adavotera pafupifupi 5% kupitilira sabata la tiyi wa passionflower poyerekeza ndi sabata la parsley sabata ().

Pakafukufuku waposachedwa wa anthu omwe ali ndi vuto la kugona, omwe adatenga kachilomboka kumapeto kwa sabata ziwiri adawona kusintha kwakanthawi pamiyeso ina poyerekeza ndi gulu la placebo ().

Magawo amenewo anali:

• Nthawi yonse yogona
• Kugona bwino, kapena kuchuluka kwa nthawi yomwe mumagona mosiyana ndi kugona tulo pabedi
• nthawi yake atagona

Kumbali inayi, kafukufuku wa 1998 adayerekezera zotsatira za zowonjezera za gramu 1.2, mapiritsi ogona wamba, ndi placebo. Ofufuzawo sanapeze kusiyana kulikonse pakati pa zowonjezera za passionflower ndi placebo ().

Kafukufuku wowonjezereka amafunikira, koma nkoyenera kudziwa kuti kudya kwa mpendadzuwa nthawi zambiri kumakhala kotetezeka mwa akulu. Pakadali pano, zikuwoneka kuti passionflower itha kupindulitsanso kwambiri mukamamwa ngati tiyi kapena chotsitsa m'malo mowonjezera.

Tiyi ya Passionflower kapena chotsitsa chitha kuthandiza kusintha pang'ono kugona kwa anthu ena. Komabe, umboniwo ndi wosakanikirana ndipo kafukufuku wina sanapeze zotsatira.Chifukwa chake, maphunziro ena amafunikira.

6. Glycine

Glycine ndi amino acid omwe amachita gawo lofunikira mumanjenje. Kafukufuku akuwonetsa kuti zingathandizenso kukonza tulo.

Momwe izi zimagwirira ntchito sizikudziwika, koma glycine imaganiziridwa kuti imachita pang'ono pochepetsa kutentha kwa thupi nthawi yogona, kuwonetsa kuti ndi nthawi yogona (,).

Mu kafukufuku wina wa 2006, ophunzira omwe anali ndi tulo tofa nato adadya magalamu atatu a glycine kapena placebo nthawi yogona asanagone.

Omwe ali mgulu la glycine akuti sanatope m'mawa mwake. Anatinso kudzikongoletsa kwawo, tsabola wawo, komanso kuwoneka bwino kwawo kunali kwakukulu m'mawa mwake (37).

Kafukufuku wa 2007 adafufuzanso zotsatira za glycine mwa omwe sankagona bwino. Ofufuzawo adayeza kuyeza kwa maubongo awo, kugunda kwa mtima, komanso kupuma atagona.

Ophunzira omwe adatenga magalamu atatu a glycine asanagone adawonetsa njira zabwino zogonera poyerekeza ndi gulu la placebo. Zowonjezera za Glycine zidathandizanso ophunzira kuti agone mwachangu (38).

Glycine imathandizanso magwiridwe antchito masana mwa anthu omwe sagona tulo kwakanthawi, malinga ndi kafukufuku wina.

Ophunzirawo sanagone mokwanira masiku atatu motsatizana. Usiku uliwonse, asanagone, amatenga magalamu atatu a glycine kapena magalamu atatu a placebo. Gulu la glycine lidanenanso zakuchepa kwakukulu kutopa komanso kugona tulo masana ().

Mutha kugula glycine mu mapiritsi kapena ngati ufa womwe ungasungunuke m'madzi. Kutenga magalamu 0.8 / kg ya kulemera kwa thupi patsiku kumawoneka ngati kotetezeka, koma maphunziro ena amafunika. Ophunzira ambiri ogona amangotenga magalamu atatu patsiku ().

Muthanso kuwonjezera kuchuluka kwa glycine mwa kudya zakudya zokhala ndi michere, kuphatikiza:

• zopangidwa ndi nyama monga msuzi wa mafupa, nyama, mazira, nkhuku, ndi nsomba
• nyemba
• sipinachi
• kale
• kabichi
• zipatso monga nthochi ndi kiwis

Kugwiritsa ntchito glycine nthawi yomweyo musanagone kungakuthandizeni kuti mugone msanga komanso kuti mugone bwino.

7-9. Zowonjezera zina

Pali zowonjezera zowonjezera zowonjezera kugona pamsika. Komabe, si onse omwe amathandizidwa ndi kafukufuku wamphamvu wasayansi.

Mndandanda womwe uli pansipa ukufotokoza zowonjezera zowonjezera zomwe zingakhale zothandiza kugona koma zimafunikira kafukufuku wasayansi.

• Yesani: Kafukufuku wina adafotokoza kuti Mlingo wotsika ngati 1 gramu patsiku la amino acid wofunikirawu ungathandize kuti tulo tithe. Mlingowu ungakuthandizeninso kuti mugone msanga (,).
• Ginkgo biloba: Malinga ndi kafukufuku wakale, kumwa mozungulira 240 mg wa zitsamba zachilengedwe 30-60 mphindi musanagone zingathandize kuchepetsa kupsinjika, kupumula, komanso kulimbikitsa kugona. Maphunziro azinyama nawonso akulonjeza (,, 45).
• L-theanine: Kugwiritsa ntchito chowonjezera tsiku lililonse chokhala ndi 400 mg ya amino acid iyi kumatha kuthandiza kugona ndi kupumula. Kafukufuku wazinyama akuwonetsa kuti zitha kukhala zothandiza kwambiri mukaphatikizidwa ndi GABA (,).

Kava ndi chomera china chomwe chalumikizidwa ndi zotsatira zolimbikitsa kugona m'maphunziro ena. Amachokera kuzilumba za South Pacific, ndipo mizu yake imakonzedwa ngati tiyi. Itha kugwiritsidwanso ntchito mu mawonekedwe owonjezera.

Komabe, kugwiritsa ntchito kava kumalumikizidwanso ndi kuwonongeka kwakukulu kwa chiwindi, mwina chifukwa cha kupanga kotsika kapena chigololo. Mayiko ena, monga Canada ndi madera ena aku Europe, aletsanso kugwiritsa ntchito (,).

Chitani mosamala musanagwiritse ntchito kava. Ingogulani zowonjezera zomwe zatsimikiziridwa ndi gulu lodziwika bwino lachitatu.

Tryptophan, ginkgo biloba, ndi L-theanine amathanso kuthandizira kulimbikitsa kugona. Komabe, amakhala ndi maphunziro ochepa omwe amawathandizira, chifukwa chake kafukufuku amafunika asanapange mayankho olimba. Samalani musanayese kava kugona.

Zosankha zina za pa-counter (OTC)

Zithandizo zina zakugona zomwe mungapeze pakauntala ndi diphenhydramine ndi doxylamine succinate. Onsewo ndi antihistamines.

Diphenhydramine ndi chinthu chogwiritsidwa ntchito popanga mankhwala monga ziwombankhanga za Benadryl. Ntchito yoyamba ya Diphenhydramine siyili ngati mankhwala ogona, koma imayambitsa kugona ndipo yakhala ikugwiritsidwa ntchito kulimbikitsa kugona.

Diphenhydramine imapezekanso mu ZzzQuil, Unisom SleepGels, ndi Unisom SleepMelts. Doxylamine succinate ndiye chinthu chogwira ntchito yothandizira ogona Unisom SleepTabs.

Umboni wokomera kugwiritsa ntchito kwawo ngati zothandizira kugona ndi wofooka. Akatswiri ambiri amalimbikitsa motsutsana ndi diphenhydramine ndi doxylamine succinate, pomwe ena amati amachepetsa kugona (,, 51).

Zotsatira zina zimaphatikizira chizungulire, chisokonezo, ndi pakamwa pouma ().

Kugwiritsa ntchito kwa nthawi yayitali zothandizira OTC kumatha kubweretsa kulekerera mankhwala osokoneza bongo. Popita nthawi, kugwiritsa ntchito anticholinergics, monga antihistamines, kumakulanso pachiwopsezo chodwala matenda amisala (52,).

Ngati mukufuna kuyesa zothandizira kugona izi, muyenera kutsatira zomwe mumagwiritsa ntchito nthawi zina. Siziyenera kugwiritsidwa ntchito kupitilira milungu iwiri nthawi imodzi (54).

Komabe, anthu omwe ali ndi vuto la kupuma, kuthamanga kwa magazi, kapena matenda amtima ayenera kupewa mankhwala onsewa palimodzi. Amatha kuyambitsa machitidwe amanjenje omwe amatsogolera ku tachycardia, kapena kugunda kwamtima ().

Okalamba okalamba, makamaka omwe ali ndi vuto la chiwindi kapena impso, sayenera kugwiritsa ntchito diphenhydramine. Ali pachiwopsezo chowonjezeka cha zovuta zake zoyipa (52).

Mankhwala a antihistamine diphenhydramine ndi doxylamine succinate atha kukuthandizani kugona, ngakhale sichoncho cholinga chawo chachikulu. Umboni wamphamvu kwambiri umafunikira. Komanso, dziwani zovuta zomwe zingachitike musanamwe mankhwalawa.

Zowopsa ndi zodzitetezera

Muyenera kufunsa dokotala musanagwiritse ntchito zitsamba zilizonse kapena mankhwala a OTC ogona, makamaka popeza pali kuthekera kophatikizana ndi mankhwala monga mankhwala ochepetsa magazi.

Komanso, dokotala wanu adziwe ngati mavuto anu ogona amatha kwa nthawi yayitali kuposa milungu iwiri.

Zothandizira zambiri zogona za OTC zimangobweretsa zovuta zochepa. Komabe, m'pofunika kukhala osamala, chifukwa ndizochepa zomwe zimadziwika pokhudzana ndi zomwe ena mwa iwo amapeza pambuyo pake.

Zotsatira zoyipa zomwe zakhudzana ndi zothandizira kugona mokwanira zalembedwa pansipa. Zina mwa zotsatirazi zimangotchulidwa mwachisawawa kapena m'maphunziro angapo, kapena zimangowonedwa mwa anthu omwe adalandira milingo yayikulu:

• Melatonin: zovuta zazing'ono, monga kupweteka mutu, mseru, ndi chizungulire ()
• Muzu wa Valerian: Kutsekula m'mimba, kupweteka mutu, kunyoza, ndi kugunda kwa mtima (,)
• Mankhwala enaake a: kutsegula m'mimba, mseru, ndi kusanza, akamamwa kwambiri ()
• Lavenda: nseru ndi kudzimbidwa ()
• Maluwa okongola: chizungulire ndi chisokonezo, nthawi zina ()
• Glycine: zotchinga zofewa ndi kupweteka m'mimba, nthawi zina (59)
• Yesani: nseru pang'ono, pakamwa pouma, chizungulire, ndi kunjenjemera ()
• Ginkgo biloba: Zotsatira zoyipa komanso zosawerengeka, monga kutsegula m'mimba, kupweteka mutu, mseru, ndi kuthamanga ()
• L-theanine: palibe zotsimikizika kapena zoyipa zoyipa mukamamwa nokha; kutsegula m'mimba ndi kupweteka m'mimba mukaphatikiza ndi L-cystine (61)

Kawirikawiri, amayi omwe ali ndi pakati kapena akuyamwitsa ayenera kulankhula ndi madokotala asanayese izi kapena zina zowonjezera. Zowonjezera zambiri ziyenera kupewedwa popeza pali kafukufuku wochepa wotsimikizira kuti ali otetezeka kwa anthuwa.

Magnesium, glycine, ndi tryptophan zonse ndizofunikira pakukula kwa mwana ndipo siziyenera kupewedwa ngati muli ndi pakati kapena mukuyamwitsa. Komabe, dokotala wanu adzafunikabe kukulangizani za mlingo woyenera kuti mupewe mavuto omwe angakhalepo (, 63,).

Zothandizira zogona zambiri za OTC zimangobweretsa zovuta zochepa zikagwiritsidwa ntchito kwakanthawi. Muyenerabe kufunsa dokotala musanagwiritse ntchito zitsamba zilizonse kapena mankhwala a OTC kuti mugone. Pewani zambiri mwazinthu izi ngati muli ndi pakati kapena mukuyamwitsa.

Mfundo yofunika

Ngati mukufuna kuyesa izi, mutha kupeza zambiri mwazomwe zili pamwambapa pa intaneti.

Kumbukirani kuti kugona bwino ndikofunikira pamoyo wathu wonse monga kudya bwino komanso kuchita masewera olimbitsa thupi pafupipafupi.

Komabe, anthu ambiri amavutika kugona, kudzuka pafupipafupi, kapena kulephera kudzuka atapumula. Izi zimapangitsa kuti zikhale zovuta kukhalabe ndi thanzi labwino.

Musanamwe mankhwala aliwonse, yesetsani kuphatikiza njira zabwino zogonera munthawi zonse, monga kusunga zamagetsi kunja kwa chipinda chogona komanso kuchepetsa kumwa kwa khofi musanagone.

Zowonjezera pamwambapa ndi njira imodzi yokulitsira mwayi wopezera kugona mokwanira. Izi zati, mwina amakhala othandiza kwambiri akagwiritsidwa ntchito limodzi ndi machitidwe abwino ogona komanso zizolowezi.

Zida zoyesera

Zinthu zachilengedwe zothandiza tulozi zimabwera m'njira zosiyanasiyana, monga mapiritsi, ufa, ndi tiyi. Agulitseni pa intaneti:

• melatonin
• mizu ya valerian
• magnesium
• lavenda
• chililabombwe
• glycine
• alireza
• ginkgo biloba
• L-theanine

Kukonza Zakudya: Kugona Bwino