wachidwi. Kuwunikanso kwamankhwala osagwiritsa ntchito mankhwala a kusowa tulo kukuwonetsa mphamvu ya biofeedback pochiza kusowa tulo.⁹. Mwa maphunziro 9 omwe adawunikidwa, 2 yokha sinawonetse zotsatira zabwino zochiritsira kuposa placebo. Zotsatira za biofeedback zitha kufananizidwa ndi zomwe zimapezedwa pogwiritsa ntchito njira zanthawi zonse zopumula. Mwina ndi chifukwa chake, kwa zaka khumi ndi zisanu zapitazi, chiwerengero cha mayesero a zachipatala pa nkhaniyi chakhala chikucheperachepera: biofeedback imafuna nthawi yochuluka kusiyana ndi kupumula popanda kupereka ubwino woyamikirika.⁹.

 Melatonin. Melatonin, yomwe imadziwikanso kuti "hormone ya tulo", ndi mahomoni opangidwa ndi pineal gland. Amatulutsidwa popanda kuwala (nthawi zambiri usiku), ndipo amachititsa kuti thupi lipume. Zimakhudzidwa kwambiri ndi kayendetsedwe ka kudzuka ndi kugona.

Ndemanga ziwiri za kafukufuku zinatsimikizira kuti melatonin imathandiza bwino kuteteza kapena kuchepetsa zotsatira za kutopa kwapaulendo wandege^5,34. Kuchita bwino kwa mankhwalawa kumawonekera kwambiri poyenda kum'mawa kupyola madera 5 kapena kupitilira apo. Ndikofunikira kwambiri kumwa melatonin panthawi yoyenera, apo ayi zotsatira za jet lag zitha kukulirakulira (onani zonse patsamba la Melatonin).

Mlingo

Mukuyenda, tengani 3 mpaka 5 mg pogona popita, mpaka kugona kubwezeretsedwa (masiku 2 mpaka 4).

Kuphatikiza apo, mu 2007, Komiti Yowona Zamankhwala Zogwiritsa Ntchito Anthu (Europe) idavomereza mankhwalawa. kuzungulira®, yomwe ili ndi melatonin yowonjezereka, kwa chithandizo chanthawi yochepa cha kusowa tulo kwa okalamba zaka 55 ndi more³⁵. Komabe, zotsatira zake zingakhale zochepa.

Mlingo

Tengani 2 mg, 1 mpaka 2 maola asanagone. Mankhwalawa amapezedwa ndi mankhwala ku Europe kokha.

 Nyimbo zamankhwala. Kukhazika mtima pansi kwa nyimbo zofewa (zoyimba kapena zoyimba, zojambulidwa kapena zamoyo) zawonedwa pazaka zonse za moyo.^{10-15 , 36}. Malinga ndi zotsatira za maphunziro azachipatala ochitidwa ndi okalamba, chithandizo cha nyimbo chingathandizekugona, kuchepetsa kuchuluka kwa kudzutsidwa, kukonza kugona bwino ndikuwonjezera nthawi yake komanso kuchita bwino. Komabe, maphunziro owonjezera akuyenera kuchitidwa kuti atsimikizire zotsatira zabwinozi.

 Yoga. Maphunziro angapo asayansi omwe amayang'ana kwambiri zotsatira za yoga pa kugona asindikizidwa. Kafukufuku woyambirira adapeza kuti kuchita yoga kungasinthe khalidwe la kugona anthu omwe ali ndi vuto losagona tulo³⁷. Maphunziro ena^38-40 , zokhudzana ndi okalamba, zimasonyeza kuti machitidwe a yoga angakhale ndi zotsatira zabwino pa khalidwe lawo la kugona, pa nthawi yogona komanso pa chiwerengero cha maola ogona.

 Kupangidwanso. Pakadali pano, maphunziro ambiri achitika ku China. Mu 2009, kuwunika mwadongosolo kwamaphunziro azachipatala kuphatikiza maphunziro atatu onse adawonetsa kuti kutema mphini nthawi zambiri kumakhala ndi phindu lalikulu kuposa kusalandira chithandizo.²⁹. Ponena za pafupifupi nthawi yogona, zotsatira za acupuncture zinali zofanana ndi za mankhwala a kusowa tulo. Kuti muwone bwino momwe acupuncture amathandizira, pakufunika kuyesa mwachisawawa ndi placebo.

 Mankhwala owala. Kudziwonetsa nokha ku zoyera, zomwe zimatchedwa kuwala kwamtundu uliwonse tsiku ndi tsiku, kungathandize kuchepetsa mavuto a kusowa tulo okhudzana ndi matenda a circadian rhythm (jet lag, ntchito yausiku), malinga ndi maphunziro osiyanasiyana^16-20 . Kafukufuku wina akuwonetsa kuti chithandizo chopepuka chingathandizenso anthu omwe amasowa tulo pazifukwa zina^21-24 . Kuwala kumagwira ntchito yofunika kwambiri pakuwongolera kayimbidwe ka circadian. Ikalowa m'maso, imagwira ntchito yopanga mahomoni osiyanasiyana omwe amakhudzidwa ndi kudzuka ndi kugona komanso kukhala ndi mphamvu pamalingaliro. Chithandizo chokhazikika chomwe chimawunikidwa m'mayesero azachipatala ndikuwonetsa kuwala kwa 10 lux kwa mphindi 000 tsiku lililonse. Kuti mumve zambiri, onani tsamba lathu la Light Therapy.

 melatonin. Pamene melatonin ntchito kuchizakusowa tulo, umboni wonse umasonyeza kuchepetsedwa nthawi yakugona (nthawi ya latency). Komabe, pa nkhani ya nyengo ndi Zosiyana Kugona, kusintha kumakhala kochepa kwambiri^6,7. Chithandizochi chimagwira ntchito ngati munthu ali ndi melatonin yochepa.

Mlingo

Tengani 1 mpaka 5 mg kwa mphindi 30 mpaka ola limodzi musanagone. Mlingo woyenera kwambiri sunakhazikitsidwe, chifukwa wasiyana kwambiri panthawi ya maphunziro.

 Tai-chi. Mu 2004, kafukufuku wachipatala wosadziwika anayerekezera zotsatira za tai chi ndi njira zina zotsitsimula (kutambasula ndi kupuma) pa khalidwe la kugona.²⁵. Anthu zana limodzi ndi khumi ndi zisanu ndi chimodzi a zaka zapakati pa 60 akuvutika ndi vuto la kugona mokwanira adatenga nawo mbali, katatu pa sabata, kwa miyezi 3, mu ola la 6 tai chi kapena magawo opuma. Ophunzira a gulu la tai chi adanena kuti kuchepa kwa nthawi yogona (ndi mphindi 1 pafupifupi), kuwonjezeka kwa nthawi ya kugona (ndi mphindi 18 pafupifupi), komanso kuchepetsa kugona kwawo. nthawi za kugona masana.

 Kumasuka kuyankha. Anthu zana limodzi ndi khumi ndi atatu omwe ali ndi vuto la kusowa tulo adatenga nawo gawo pa kafukufuku woyesa pulogalamu ya kusowa tulo kuphatikiza kuyankha pakupumula.³⁰. Ophunzira adapezekapo pamagulu 7 pamilungu 10. Anaphunzitsidwa mmene angachitire zinthu momasuka, mmene angakhalire ndi moyo umene umalimbikitsa kugona bwino, ndi mmene angachepetsere pang’onopang’ono mankhwala awo a kusowa tulo. Kenako adachita kuyankha kwa 20 kwa mphindi 30 tsiku lililonse kwa masabata a 2: 58% ya odwala adanena kuti kugona kwawo kwasintha kwambiri; 33%, kuti idakula bwino; ndi 9%, kuti zidasintha pang'ono. Kuphatikiza apo, 38% ya odwala adasiya kwathunthu mankhwala awo, pomwe 53% adachepetsa.

 Chamomile waku Germany (matricaria recutita). Commission E imazindikira mphamvu ya maluwa a chamomile aku Germany pochiza kusowa tulo kochepa komwe kumachitika chifukwa cha mantha komanso kusakhazikika.

Mlingo

Pangani kulowetsedwa ndi 1 tbsp. (= tebulo) (3 g) maluwa owuma mu 150 ml ya madzi otentha kwa mphindi 5 mpaka 10. Imwani 3 kapena 4 pa tsiku. Bungwe la World Health Organization likuwona kuti mlingo wa tsiku ndi tsiku wa 24 g ndi wotetezeka.

 Chiyembekezo (Humurus lupulus). Commission E ndi ESCOP amazindikira mphamvu ya ma hop strobiles polimbana ndi chipwirikiti, nkhawa ndi tulo mavuto. Kuzindikirika kwa kugwiritsa ntchito mankhwalawa kumatengera chidziwitso champhamvu: mayesero azachipatala pa ma hop okha kulibe. Mayesero ochepa achipatala agwiritsa ntchito kukonzekera komwe kuli valerian ndi hops.

Mlingo

Onani fayilo yathu ya Hops.

 Lavender (Lavender angustifolia). Commission E imazindikira mphamvu ya maluwa a lavenda pochiza kusowa tulo, kaya ndi lavenda wouma kapena mafuta ofunikira.³¹. Ena amagwiritsa ntchitoMafuta ofunikira monga mafuta osisita, omwe amawoneka kuti amakuthandizani kuti mupumule ndikugona. Onaninso fayilo yathu ya Aromatherapy.

Mlingo

- Thirani madontho 2 mpaka 4 amafuta ofunikira mu diffuser. Ngati palibe diffuser, tsanulirani mafuta ofunikira mu mbale yayikulu yamadzi otentha. Phimbani mutu wake ndi chopukutira chachikulu ndikuchiyika pamwamba pa mbaleyo, kenaka muyamwe nthunzi zomwe zimatuluka. Chitani inhalation panthawi yogona.

- Musanagone, ikani madontho 5 amafuta a lavenda pamikono ndi pa solar plexus (pakati pamimba, pakati pa fupa la pachifuwa ndi mchombo).

 melissa (melissa officinalis). Chomerachi chakhala chikugwiritsidwa ntchito ngati kulowetsedwa pochiza zovuta zamanjenje, kuphatikizapo kukwiya komanso kusowa tulo. Commission E ndi ESCOP amazindikira mankhwala ake pakugwiritsa ntchito ngati atengedwa mkati. Odwala azitsamba nthawi zambiri amagwiritsa ntchito mankhwala a mandimu kuphatikiza ndi valerian pochiza kusowa tulo pang'ono.

Mlingo

Thirani 1,5 mpaka 4,5 g wa masamba owuma a mandimu mu 250 ml ya madzi otentha ndikumwa kawiri kapena katatu patsiku.

Mfundo. Zomwe zimagwiritsidwa ntchito ndi mandimu zimakhala zosasunthika, kulowetsedwa kwa masamba owuma kuyenera kuchitidwa mu chidebe chotsekedwa; apo ayi, ndi bwino kugwiritsa ntchito masamba atsopano.

 Valerian (Valerian officinalis). Muzu wa valerian wakhala ukugwiritsidwa ntchito pochiza kusowa tulo ndi nkhawa. Commission E ikuvomereza kuti zitsambazi zimathandizira kuthana ndi kusokonezeka kwamanjenje komanso kusokonezeka kwa kugona. Zotsatira zake za sedative zimazindikiridwanso ndi World Health Organisation. Komabe, mayesero ambiri azachipatala omwe apangidwa kuti atsimikizire kugwiritsa ntchito uku apereka zotsatira zosakanikirana, ngakhale zotsutsana.

Mlingo

Onani fayilo yathu ya Valériane.

 Chinese Pharmacopoeia. Pali zokonzekera zachikhalidwe zingapo zomwe zingagwiritsidwe ntchito pakagwa kusowa tulo kapena kugona kosakhazikika: Mian Pian, Gui Pi Wan, Suan Zao Ren Wan (mbewu ya jujube), Tian Wang Bu Xin Wan, Zhi Bai Di Huang Wan. Onani masamba a gawo la Chinese Pharmacopoeia ndi fayilo ya Jujube. M'mankhwala achi China, zipatso za schisandra (zipatso zofiira zouma) ndi reishi (bowa) zimagwiritsidwanso ntchito pochiza kusowa tulo.