Ma Tiyi 6 Opambana Ogona Omwe Amakuthandizani Kugona

Zamkati

• 1. Chamomile
• 2. Mzu wa Valerian
• 3. Lavenda
• 4. Mafuta a mandimu
• 5. Maluwa achangu
• 6. Makungwa a Magnolia
• Mfundo yofunika
• Kukonza Zakudya: Zakudya Zogona Mokwanira

Kugona bwino ndikofunikira pamoyo wanu wonse.

Tsoka ilo, pafupifupi 30% ya anthu amavutika ndi kusowa tulo, kapena kulephera kwakanthawi kugona, kugona tulo, kapena kukwaniritsa kugona, kugona kwapamwamba (,).

Tiyi azitsamba ndimakonda kusankha zakumwa ikafika nthawi yopuma ndi kupumula.

Kwa zaka mazana ambiri, akhala akugwiritsidwa ntchito padziko lonse lapansi ngati mankhwala ogona mwachilengedwe.

Kafukufuku wamakono amathandizanso kuti tiyi azitsamba azitha kuthandiza kugona.

Nkhaniyi ikufufuza tiyi 6 wabwino kwambiri nthawi yogona kuti agwire ena z.

1. Chamomile

Kwa zaka zambiri, tiyi wa chamomile wakhala akugwiritsidwa ntchito ngati njira yachilengedwe yochepetsera kutupa ndi nkhawa komanso kuchiza tulo.

M'malo mwake, chamomile amadziwika kuti ndi wofatsa kapena wofewetsa tulo.

Zotsitsimutsa zake zimatha kukhala chifukwa cha antioxidant yotchedwa apigenin, yomwe imapezeka mu tiyi wa chamomile wambiri. Apigenin amamangiriza kuzipangizo zinazake mu ubongo wanu zomwe zingachepetse nkhawa ndikuyambitsa kugona ().

Kafukufuku m'midzi yosamalira okalamba 60 adapeza kuti iwo omwe amalandira 400 mg ya chamomile yotulutsa tsiku lililonse anali ndi tulo tabwino kwambiri kuposa omwe sanalandire ().

Kafukufuku wina wokhudzana ndi azimayi obereka pambuyo pobereka omwe anali ndi vuto la kugona mokwanira adapeza kuti omwe adamwa tiyi wa chamomile kwa milungu iwiri amawonetsa kugona bwino kuposa omwe samamwa tiyi wa chamomile ().

Komabe, kafukufuku wokhudza anthu omwe ali ndi vuto losowa tulo kwanthawi yayitali adapeza kuti omwe adalandira 270 mg ya chamomile yotulutsa kawiri tsiku lililonse kwa masiku 28 sanapeze phindu lililonse ().

Ngakhale umboni wothandizira phindu la chamomile ndi wosagwirizana komanso wofooka, kafukufuku wowerengeka wapereka zotsatira zolimbikitsa. Maphunziro owonjezera amafunikira kuti atsimikizire zotsatira za tiyi wa chamomile pa tulo.

Chidule Tiyi wa Chamomile amakhala ndi antioxidant yotchedwa apigenin, yomwe imatha kuyambitsa kugona. Komabe, umboni wotsimikizira zabwino za chamomile ndi wosagwirizana.

2. Mzu wa Valerian

Valerian ndi zitsamba zomwe zakhala zikugwiritsidwa ntchito kwazaka zambiri kuthana ndi mavuto monga kusowa tulo, mantha, ndi kupweteka mutu.

M'mbuyomu, idagwiritsidwa ntchito ku England panthawi ya nkhondo yachiwiri yapadziko lonse kuti athetse nkhawa komanso nkhawa zomwe zimachitika chifukwa chowukira mlengalenga (7).

Masiku ano, valerian ndi imodzi mwazinthu zodziwika bwino zothandizira zitsamba ku Europe ndi United States ().

Amapezeka ngati chowonjezera chazakudya mu kapisozi kapena mawonekedwe amadzimadzi. Muzu wa Valerian nawonso umayanika komanso kugulitsidwa ngati tiyi.

Ochita kafukufuku sakudziwa momwe mizu ya valerian imagwirira ntchito kuti igwirizane ndi tulo.

Komabe, lingaliro lina ndiloti kumawonjezera kuchuluka kwa ma neurotransmitter otchedwa gamma-aminobutyric acid (GABA).

GABA ikapezeka m'magulu ambiri, imatha kuwonjezera kugona. M'malo mwake, ndi momwe mankhwala ena oletsa nkhawa monga Xanax amagwirira ntchito ().

Kafukufuku wina wocheperako amathandizira mizu ya valerian ngati chothandizira kugona mokwanira.

Mwachitsanzo, kafukufuku m'modzi mwa anthu 27 omwe ali ndi vuto la kugona adapeza kuti 89% mwa omwe adatenga nawo gawo adanenanso kuti kugona bwino ndikamachotsa mizu ya valerian.

Kuphatikiza apo, palibe zovuta zoyipa, monga kugona m'mawa, zomwe sizinawoneke atatenga chotsitsa ().

Mofananamo, kafukufuku mu anthu 128 adapeza omwe adalandira 400 mg ya mizu ya valerian yomwe idasimbidwa idatinso kuchepa kwakanthawi komwe kudawatengera kugona, komanso kugona bwino kwambiri, poyerekeza ndi omwe sanalandire ().

Kafukufuku wachitatu adawunika zotsatira zake za nthawi yayitali. Phunziroli, kuwonjezera ndi 600 mg ya mizu yowuma ya valerian tsiku lililonse kwa masiku 28 kumakhala ndi zotsatira zofananira ndi kumwa 10 mg ya oxazepam - mankhwala omwe amaperekedwa kuti athetse vuto la kugona ().

Ndikofunika kuzindikira kuti izi zapezeka potengera zomwe ophunzira akutenga nawo mbali, zomwe ndizomvera. Kafukufukuyu sanayese kuwunika komwe kumakhudzana ndi kugona, monga kugunda kwa mtima kapena zochitika zaubongo.

Kumwa tiyi wa valerian kumathandiza kuthandizira kugona bwino popanda zovuta zina, koma akatswiri ambiri azaumoyo amaganiza kuti umboniwo ndiwosakwanira.

Chidule Mizu ya Valerian imatha kukulitsa tulo powonjezera kuchuluka kwa ma neurotransmitter otchedwa GABA. Kafukufuku wocheperako akuwonetsa kuti mizu ya valerian imatha kupititsa patsogolo kugona kwathunthu pochepetsa nthawi yomwe timagona ndikuchepetsa kudzuka usiku.

3. Lavenda

Lavender ndi zitsamba zomwe nthawi zambiri zimamveka kafungo kabwino komanso kotonthoza.

M'nthawi zakale, Agiriki ndi Aroma nthawi zambiri anali kuthira lavenda m'mabafa awo ndikupuma kafungo kabwino.

Tiyi ya lavenda imapangidwa kuchokera kumaluwa ang'onoang'ono ofiira a maluwawo.

Poyambirira kwawo kudera la Mediterranean, tsopano wakula padziko lonse lapansi ().

Anthu ambiri amamwa tiyi ya lavenda kuti apumule, kukhazika mtima pansi, komanso kuthandizira kugona.

M'malo mwake, pali kafukufuku wothandizira mapindu omwe akuti awa.

Kafukufuku yemwe adachitika pakati pa amayi 80 aku Taiwan obereka pambuyo pake adawonetsa kuti omwe adatenga nthawi kuti amve fungo la tiyi ya lavenda ndikumwa tsiku lililonse kwa milungu iwiri sanatope kwenikweni, poyerekeza ndi omwe sanamwe tiyi ya lavender. Komabe, sizinakhale ndi vuto lililonse pa kugona ().

Kafukufuku wina mwa azimayi 67 omwe ali ndi tulo adapeza kuchepa kwa kugunda kwa mtima komanso kusinthasintha kwa kugunda kwa mtima, komanso kusintha kwa tulo patatha mphindi 20 lavender inhalation kawiri sabata 12 ().

Kafukufuku wasonyezanso kuti Silexan, mafuta ogulitsa lavender, amachepetsa nkhawa ndikuwonjezera kugona kwa anthu omwe ali ndi nkhawa kapena zovuta zokhudzana ndi nkhawa (,).

Ngakhale pali umboni wochepa wosonyeza kuti lavenda imathandizira kugona bwino, fungo lake losangalatsa lingakuthandizireni kupumula, kukupangitsani kuti mukhale osavuta kugona.

Chidule Lavender amadziwika bwino chifukwa cha fungo labwino. Komabe, umboni wotsimikizira kuti tiyi wa lavenda amapindulitsa pa kugona ndi wofooka.

4. Mafuta a mandimu

Mafuta a mandimu ndi amtundu wa timbewu tonunkhira ndipo amapezeka padziko lonse lapansi.

Ngakhale masamba omwe amagulitsidwa pafupipafupi kuti agwiritsidwe ntchito mu aromatherapy, masamba a mandimu amaumitsanso kupanga tiyi.

Zitsamba zonunkhira, zonunkhira zakhala zikugwiritsidwa ntchito pochepetsa kupsinjika ndikuthandizira kugona kuyambira Middle Ages.

Umboni ukusonyeza kuti mandimu imachulukitsa milingo ya GABA mu mbewa, zosonyeza kuti mankhwala a mandimu atha kukhala ngati opatsirana ().

Kuphatikiza apo, kafukufuku wocheperako waumunthu adawonetsa kuchepa kwa 42% kwa zizindikiritso pambuyo poti ophunzira atalandira 600 mg ya mankhwala a mandimu patsiku kwa masiku 15. Komabe, kafukufukuyu sanaphatikizepo gulu lolamulira, zomwe zidapangitsa kuti zotsatirazi zikayikire ().

Ngati mukukumana ndi mavuto atulo, kumwa tiyi wa mandimu musanagone kungathandize.

Chidule Mafuta a mandimu ndi zitsamba zonunkhira zomwe zimakulitsa milingo ya GABA muubongo wa mbewa, motero zimayambitsa sedation. Kumwa tiyi wa mandimu kungachepetse zizindikiro zokhudzana ndi tulo.

5. Maluwa achangu

Teyi ya Passionflower imapangidwa ndi masamba owuma, maluwa, ndi zimayambira za Passiflora chomera.

Pachikhalidwe, chimagwiritsidwa ntchito kuchepetsa nkhawa komanso kupititsa patsogolo kugona.

Posachedwapa, kafukufuku wasanthula kuthekera kwa tiyi wa mpendadzuwa kuti athetse vuto la kugona ndi kugona.

Mwachitsanzo, kafukufuku wina mwa achikulire athanzi a 40 adapeza kuti omwe amamwa tiyi wamasamba tsiku lililonse kwa sabata imodzi adanenanso za kugona bwino kwambiri, poyerekeza ndi omwe sanamwe tiyi ().

Kafukufuku wina anayerekezera kuphatikiza kwa mizu yakukondera ndi mizu ya valerian ndi ma Ambien, mankhwala omwe amadziwika kuti athetse tulo.

Zotsatira zidawonetsa kuti kuphatikiza kwa passionflower kunali kothandiza monga Ambien pakupititsa patsogolo kugona ().

Chidule Kumwa tiyi wa chilakolako cha maluwa kumathandiza kuti munthu azigona mokwanira. Komanso, chidwi cha maluwa molumikizana ndi mizu ya valerian ndi ma hop amatha kuchepetsa zizindikilo za kugona tulo.

6. Makungwa a Magnolia

Magnolia ndi chomera chomwe chakhala chikuchitika kwazaka zopitilira 100 miliyoni.

Tiyi wa Magnolia amapangidwa makamaka kuchokera ku khungwa la chomeracho komanso amakhala ndi masamba owuma ndi zimayambira.

Pachikhalidwe, magnolia idagwiritsidwa ntchito ngati mankhwala achi China kuti achepetse zizindikilo zosiyanasiyana, kuphatikiza kusapeza m'mimba, kuchulukana kwammphuno, komanso kupsinjika.

Tsopano akuwonedwa padziko lonse lapansi chifukwa chotsutsana ndi nkhawa komanso kusokoneza.

Mphamvu zake zokhazika mtima pansi zimachitika chifukwa cha komponi ya honokiol, yomwe imapezeka yambiri mu zimayambira, maluwa, ndi makungwa a chomera cha magnolia.

Honokiol akuti imagwira ntchito posintha ma GABA receptors muubongo wanu, zomwe zimatha kuwonjezera kugona.

M'maphunziro angapo mu mbewa, magnolia kapena honokiol yotengedwa kuchokera ku chomera cha magnolia idachepetsa nthawi yomwe timagona ndikuwonjezera kutalika kwa kugona (,,).

Ngakhale kufufuza kwina kuli kofunika kuti zitsimikizire izi mwa anthu, kafukufuku woyambirira akuwonetsa kuti kumwa tiyi wa makandulo a magnolia kumatha kuthandiza kugona.

Chidule M'maphunziro a mbewa, tiyi wa makandulo a magnolia awonetsedwa kuti amachepetsa nthawi yomwe amagona ndikuchulukitsa kugona kwathunthu posintha ma GABA receptors muubongo. Komabe, kufufuza kwina kumafunikira kuti zitsimikizire izi mwa anthu.

Mfundo yofunika

Ma tiyi azitsamba ambiri, kuphatikiza chamomile, mizu ya valerian, ndi lavender, amagulitsidwa ngati zothandizira kugona.

Zitsamba zambiri zomwe zimagwira ntchito poonjezera kapena kusintha ma neurotransmitter omwe amatenga nawo mbali poyambitsa kugona.

Ena mwa iwo atha kukuthandizani kuti mugone mwachangu, kuchepetsa kudzuka usiku, ndikukhalitsa ndi kugona kwanu konse. Komabe, umboni wamaubwino awo mwa anthu nthawi zambiri amakhala wofooka komanso wosagwirizana.

Komanso, kafukufuku waposachedwa adagwiritsa ntchito zitsambazi mu mawonekedwe owonjezera kapena owonjezera - osati tiyi wazitsamba wokha.

Popeza mankhwala azitsamba ndi zowonjezera ndizitsamba zakuya kwambiri, gwero lopukutidwa ngati tiyi mwina silikhala logwira ntchito.

Kafukufuku wowonjezereka wokhudzana ndi kukula kwazitsanzo zazikulu amafunika kuti mumvetsetse kuthekera kwa tiyi wazitsamba kuti athe kugona mokwanira.

Kuonjezerapo, popeza zitsamba zambiri ndi zowonjezera zimatha kuyanjana ndi mankhwala ndi mankhwala owonjezera, nthawi zonse funsani wothandizira zaumoyo wanu musanawonjezere tiyi wazitsamba pazomwe mumachita usiku uliwonse.

Ngakhale zotsatira zimatha kusiyanasiyana payekhapayekha, tiyi wazitsamba uyu akhoza kukhala woyenera kuyesera iwo omwe akufuna kuti azigona mokwanira usiku mwachilengedwe.

Kukonza Zakudya: Zakudya Zogona Mokwanira