i-biofeedback. Ukubuyekezwa kwezokwelapha okungezona ezemithi zokuqwasha kugqamisa ukusebenza kahle kwe-biofeedback ekwelapheni ukuqwasha⁹. Ezifundweni ezingu-9 ezihlaziywe, zi-2 kuphela ezingabonisanga imiphumela engcono yokwelapha kune-placebo. Umphumela we-biofeedback ungaqhathaniswa nalowo otholakala kusetshenziswa izinqubo ezivamile zokuphumula. Mhlawumbe kungenxa yalesi sizathu ukuthi, kule minyaka eyishumi nanhlanu edlule, inani lezivivinyo zokwelashwa kule ndaba belilokhu lincipha: i-biofeedback idinga isikhathi esiningi kunokuphumula ngaphandle kokwethula izinzuzo ezincomekayo.⁹.

 I-Melatonin. I-Melatonin, eyaziwa nangokuthi "i-hormone yokulala", i-hormone ekhiqizwa yi-pineal gland. Ifihlwa lapho kungabikho ukukhanya (ngokuvamile ebusuku), futhi ikhuthaza umzimba ukuba uphumule. Ihileleke kakhulu ekulawuleni ukuphaphama kanye nemijikelezo yokulala.

Ukubuyekezwa okubili kocwaningo kuphethe ngokuthi i-melatonin isiza ngokucacile ukuvimbela noma ukunciphisa imiphumela i-jet lag^5,34. Ukusebenza kokwelashwa kugqama kakhulu uma uhamba uya empumalanga ngokusebenzisa izindawo zesikhathi ezi-5 noma ngaphezulu. Kubaluleke kakhulu ukuthatha i-melatonin ngesikhathi esifanele, ngaphandle kwalokho imiphumela ye-jet lag ingase ibe yimbi kakhulu (bheka yonke imininingwane eshidini le-Melatonin).

Isikali

Ngenkathi usohambweni, thatha u-3 kuya ku-5 mg ngesikhathi sokulala lapho uya khona, kuze kubuyiselwe umjikelezo wokulala (izinsuku ezi-2 kuya kwezi-4).

Ngaphezu kwalokho, ngo-2007, iKomidi Lemikhiqizo Yezokwelapha Yokusetshenziswa Kwabantu (eYurophu) lagunyaza umkhiqizo. I-Circadin®, equkethe i-melatonin yokukhululwa okunwetshiwe, yokwelashwa kwesikhashana kokuqwasha kwasebekhulile iminyaka engu-55 futhi more³⁵. Nokho, umphumela uyoba ophansi.

Isikali

Thatha 2 mg, 1 kuya 2 amahora ngaphambi kokulala. Lo muthi utholwa ngencwadi kadokotela eYurophu kuphela.

 Ukwelashwa komculo. Imiphumela epholile yomculo opholile (izinsimbi noma oculwa, oqoshiwe noma obukhoma) iye yabonwa kuyo yonke iminyaka yokuphila.^{10-15 , I-36}. Ngokwemiphumela yezifundo zomtholampilo ezenziwa nasebekhulile, ukwelashwa komculo kungase kube lulaukulala, yehlisa inani lokuvuka, ithuthukise ikhwalithi yokulala futhi ikhulise ubude bayo nokusebenza kahle kwayo. Kodwa-ke, izifundo ezengeziwe zidinga ukwenziwa ukuze kuqinisekiswe le miphumela ethembisayo.

 Yoga. Izifundo zesayensi ezimbalwa ezigxile ikakhulukazi emiphumeleni ye-yoga ekulaleni zishicilelwe. Ucwaningo lokuqala lwathola ukuthi ukuzijwayeza i-yoga kungathuthuka izinga lokulala abantu abanokuqwasha okungapheli³⁷. Ezinye izifundo^38-40 , eziphathelene nabantu asebekhulile, zibonisa ukuthi umkhuba we-yoga uzoba nomthelela omuhle eqophelweni labo lokulala, ngesikhathi sokulala kanye nasenani eliphelele lamahora okulala.

 I-Acupuncture. Kuze kube manje, iningi lezifundo sezenziwe eChina. Ngo-2009, ukubuyekezwa okuhlelekile kwezifundo zemitholampilo okuhlanganisa ingqikithi yezifundo ezi-3 kubonise ukuthi ukutshopa ngokuvamile kunemiphumela enenzuzo enkulu kunokungalashwa.²⁹. Mayelana ne- isikhathi sokulala esimaphakathi, umphumela we-acupuncture wawufana nowezidakamizwa zokuqwasha. Ukuhlola kangcono ukusebenza kwe-acupuncture, kuzodingeka ukuthi kwenziwe izivivinyo ezingahleliwe nge-placebo.

 Ukwelashwa okulula. Ukuziveza kumhlophe, okubizwa ngokuthi ukukhanya kwe-full-spectrum nsuku zonke, kungasiza ukunciphisa izinkinga zokuqwasha ezihlobene i-circadian rhythm disorder (i-jet lag, umsebenzi wasebusuku), ngokusho kwezifundo ezahlukahlukene^16-20 . Olunye ucwaningo lubonisa ukuthi ukwelashwa okulula kungase futhi kuzuze abantu abanenkinga yokuqwasha ngenxa yezinye izizathu^21-24 . Ukukhanya kudlala indima ebalulekile ekulawuleni isigqi sokujikeleza. Uma ingena esweni, yenza umsebenzi wokukhiqizwa kwamahomoni ahlukahlukene ahilelekile emijikelezweni yokuvuka nokulala futhi ibe nomthelela emuzweni. Ukwelashwa okujwayelekile okuhlolwe ezivivinyweni zomtholampilo ukuchayeka okulula okungu-10 lux imizuzu engu-000 nsuku zonke. Ukuze uthole ulwazi olwengeziwe, bheka ishidi lethu le-Light Therapy.

 melatonin. Lapho i-melatonin isetshenziselwa ukwelaphaukuqwasha, bonke ubufakazi bukhomba ekuncipheni isikhathi sokulala (isikhathi sokulinda). Nokho, mayelana ne- Isikhathi futhi okuhlukile kokulala, ukuthuthuka kusezingeni eliphansi kakhulu^6,7. Lokhu kwelashwa kusebenza kuphela uma izinga le-melatonin lomuntu liphansi.

Isikali

Thatha 1 kuya ku-5 mg imizuzu engama-30 kuya kwehora eli-1 ngaphambi kokulala. Umthamo ophelele awusungulwa, njengoba ushintshile kakhulu phakathi nezifundo.

 I-Tai-chi. Ku-2004, ucwaningo lomtholampilo olungahleliwe luqhathanise umphumela we-tai chi nezindlela ezithile zokuphumula (ukulawula ukwelula nokuphefumula) kukhwalithi yokulala.²⁵. Abantu abayikhulu neshumi nesithupha abangaphezu kweminyaka engu-60 abahlushwa ukuphazamiseka kokulala okulinganiselwe babambe iqhaza, izikhathi ezingu-3 ngesonto, izinyanga ezingu-6, ngehora elingu-1 tai chi noma izikhathi zokuphumula. Abahlanganyeli beqembu le-tai chi babike ukwehla kwesikhathi esithathayo sokulala (ngemizuzu engu-18 ngokwesilinganiso), ukwanda kwesikhathi sokulala kwabo (ngemizuzu engu-48 ngokwesilinganiso), kanye nokunciphisa ubuthongo babo. izikhathi zokulala emini.

 Impendulo yokuphumula. Abantu abayikhulu neshumi nantathu abanenkinga yokuqwasha babambe iqhaza ocwaningweni lokuhlola uhlelo lokuqwasha okubandakanya impendulo yokuphumula.³⁰. Abahlanganyeli bahambele izikhathi zeqembu ze-7 emavikini angu-10. Bafundiswa indlela yokuphumula, indlela yokuphila ekhuthaza ukulala okungcono, nendlela yokunciphisa kancane kancane imithi yabo yokuqwasha. Babe sebeqhuba impendulo yokuphumula ye-20 kumaminithi we-30 ngosuku ngamaviki e-2: I-58% yeziguli ibike ukuthi ubuthongo babo buthuthuke kakhulu; 33%, ukuthi isithuthuke ngokusesilinganisweni; kanye no-9%, ukuthi isithuthuke kancane. Ngaphezu kwalokho, u-38% weziguli wawuyeka ngokuphelele umuthi wazo, kwathi u-53% wehlisa.

 Chamomile waseJalimane (I-Matricaria recutita). I-Commission E ibona ukusebenza kahle kwezimbali ze-chamomile zaseJalimane ekwelapheni ukuqwasha okuncane okubangelwa ukwethuka nokungahlaliseki.

Isikali

Yenza ukumnika nge-1 tbsp. (= ithebula) (3 g) yezimbali ezomisiwe ku-150 ml wamanzi abilayo imizuzu emi-5 kuya kweyi-10. Phuza izikhathi ezi-3 noma ezi-4 ngosuku. I-World Health Organization ibheka ukuthi umthamo wansuku zonke we-24 g uphephile.

 I-Hop (I-Humulus lupulus). Ikhomishini E kanye ne-ESCOP ibona ukusebenza kahle kwama-hop strobiles ekulweni nokuyaluza, ukukhathazeka kanye izinkinga zokulala. Ukuqashelwa kwalokhu kusetshenziswa kokwelapha kusekelwe olwazini olunamandla: izivivinyo zomtholampilo kuma-hops zizodwa azikho. Izivivinyo ezimbalwa zomtholampilo, nokho, zisebenzise ukulungiswa okuqukethe i-valerian nama-hops.

Isikali

Bheka ifayela lethu le-Hops.

 Lavender (I-Lavender angustifolia). I-Commission E ibona ukuphumelela kwembali ye-lavender ekwelapheni ukuqwasha, noma ngabe kuyindlela ye-lavender eyomisiwe noma uwoyela obalulekile.³¹. Abanye basebenzisa i-Amafutha abalulekile njengamafutha okugcoba, okubonakala sengathi akusiza ukuba uphumule futhi ulale. Futhi bheka ifayela lethu le-Aromatherapy.

Isikali

– Thela amaconsi amabili kuya kwamane kawoyela abalulekile emshinini wokuthungatha. Uma singekho i-diffuser, thela amafutha abalulekile endishini enkulu yamanzi abilayo. Vala ikhanda layo ngethawula elikhulu bese ulibeka phezu kwesitsha, bese umunca umhwamuko ovelayo. Yenza ukuhogela ngesikhathi sokulala.

– Ngaphambi kokulala, gcoba amaconsi angu-5 kawoyela we-lavender ezikhwameni zangaphambili kanye ne-solar plexus (maphakathi nesisu, phakathi kwethambo lesifuba nenkaba).

 melissa (UMelissa officinalis). Lesi sitshalo sekuyisikhathi eside sisetshenziswa njengendlela yokumnika ukwelapha ukuphazamiseka okuncane kwesimiso sezinzwa, okuhlanganisa ukucasuka nokuqwasha. Ikhomishini E kanye ne-ESCOP ibona izindawo zayo zokwelapha kulokhu kusetshenziswa uma zithathwa ngaphakathi. Amakhambi avame ukusebenzisa i-lemon balm ehlanganiswe ne-valerian ukwelapha ukuqwasha okuncane.

Isikali

Gcoba u-1,5 kuya ku-4,5 g wamaqabunga omisiwe kalamula kalamula ku-250 ml wamanzi abilayo futhi uthathe izikhathi ezimbili noma ezintathu ngosuku.

Amanothi. Izithako ezisebenzayo ze-lemon balm ziguquguqukayo, ukumnika kwamaqabunga omisiwe kufanele kwenziwe esitsheni esivaliwe; kungenjalo, kungcono ukusebenzisa amaqabunga amasha.

 UValerian (I-Valerian officinalis). Izimpande ze-Valerian ngokuvamile zisetshenziselwa ukwelapha ukuqwasha nokukhathazeka. I-Commission E iyavuma ukuthi leli khambi lisiza ukwelapha ukuphazamiseka kwemizwa nokuphazamiseka kokulala okuhlobene. Imiphumela yayo yokulalisa nayo ibonwa yi-World Health Organization. Kodwa-ke, izivivinyo eziningi zomtholampilo ezenziwe ukuze kuqinisekiswe lokhu kusetshenziswa zinikeze imiphumela exubile, noma ephikisanayo.

Isikali

Bheka ifayela lethu le-Valériane.

 I-Chinese Pharmacopoeia. Kunamalungiselelo amaningana endabuko angasetshenziswa ezimeni zokuqwasha noma ukulala okungaphumuli: I-Mian Pian, UGui Pi Wan, Suan Zao Ren Wan (imbewu yomuthi wejube), UTian Wang Bu Xin Wan, UZhi Bai Di Huang Wan. Bheka amaphepha esigaba se-Chinese Pharmacopoeia kanye nefayela le-Jujube. Emithi Yendabuko YamaShayina, amajikijolo e-schisandra (amajikijolo abomvu omisiwe) kanye ne-reishi (ikhowe) nawo asetshenziselwa ukwelapha ukuqwasha.