Zinthu zisanu ndi chimodzi zomwe zimakupatsani tulo tofa nato

Zinthu zisanu ndi chimodzi zomwe zimakupatsani tulo tofa nato

Kugona bwino usiku n’kofunika kwambiri pa thanzi la munthu. Koma pamene akuvutika ndi kusowa tulo, kugona kungawoneke ngati kosatheka ndikusiya wina akumva kukhumudwa, makamaka ngati wina wayesera kale njira zamakono monga kuwerenga buku ndi kuzimitsa nyali za buluu ola limodzi asanagone. N’kutheka kuti m’bandakucha m’mawa, maganizo ndi thupi zimamva zotsatira za kusowa tulo ndipo amathera maola ambiri akuyang’ana padenga la chipindacho, malinga ndi lipoti lofalitsidwa ndi CNET.

Ngati munthu akufufuza pa intaneti mankhwala achilengedwe a vuto la kugona, mankhwala owonjezera a melatonin nthawi zambiri amakhala malingaliro oyamba. Koma ngati akufuna kutembenukira ku mankhwala achilengedwe ndipo akukayika za kuthekera kapena zotsatira za mankhwala owonjezera kapena mankhwala, ndiye kuti akhoza kutsatira chimodzi mwa zisanu ndi chimodzi zothandizira kugona kwachilengedwe ndi njira zothandizira kuthetsa kusowa tulo:

1. Tiyi wa zitsamba

Kumwa tiyi ndi mchitidwe wakale, makamaka tiyi wa chamomile ndi magnolia, omwe ali m'gulu la tiyi omwe akhala akugwiritsidwa ntchito kwambiri ngati mankhwala achilengedwe a nkhawa, kupsinjika maganizo, ndi kusowa tulo. Kapu ya tiyi ya zitsamba ikhoza kutengedwa osachepera maola XNUMX-XNUMX musanagone, kulola nthawi yopumula, kusangalala ndi tiyi ndikugwiritsa ntchito bafa magetsi asanazime. Koma akatswiri amalangiza kuti muyenera kuonetsetsa kuti mwayang'ana zomwe zili mkatimo kuti muwonetsetse kuti palibe caffeine yomwe yawonjezeredwa kuzinthuzo.

2. Mafuta a lavenda pa pilo

Koma ngati tiyi si njira yabwino yopumulira musanagone, zonunkhira zamaluwa ndi zitsamba zitha kukhala njira zabwino zothandizira kugona. Ena mwa mafuta ofunikira kwambiri othandizira kugona ndi lavender, chamomile, ndi bergamot. Akatswiri amachenjeza kuti asadye mafuta ofunikira konse, koma dontho laling'ono limatha kuyikidwa pa pilo usiku. Mafuta ofunikira amathanso kufalikira mumlengalenga kapena lavenda wouma atha kugwiritsidwa ntchito kupanga tiyi.

3. Mafuta a CBD

CBD kapena CBD mafuta amachokera ku zomera za hemp. CBD imatengedwa kuti ndi yotetezeka komanso yothandiza pochiza kusowa tulo, ndipo ilibe pafupifupi THC, chinthu chomwe chili mu chamba chomwe chimasintha malingaliro amunthu. Kafukufuku wambiri akuwonetsa kuti mafuta a CDB ndi othandiza kwambiri polimbikitsa kugona komanso kuchepetsa nkhawa. CDB ikhoza kupezeka m'njira zambiri, monga mafuta ndi zonona.

4. Madzi a chitumbuwa cha tart

Madzi a chitumbuwa amatha kuwonjezera kupanga melatonin mwa anthu omwe amamwa asanagone. Zotsatira za kafukufuku zinati kumwa madzi a chitumbuwa musanagone kumalimbana ndi kusowa tulo ndipo kumathandiza kupambana nthawi yayitali pabedi komanso kugona bwino.

5. Zouma Passionflower

Passionflower ndi mpesa womwe ukukula mwachangu womwe umatulutsa maluwa owoneka bwino. Duwali ndi lokongola ndipo limathandiza kuthana ndi kusowa tulo mwina podya zouma ngati tiyi wa zitsamba kapena zonona pogwiritsa ntchito mafuta ochotsedwamo. Pokumbukira kuti amayi apakati sayenera kugwiritsa ntchito njirayi.

6. Yoga ndi kusinkhasinkha musanagone

Njira yosavuta, yosavuta, komanso yosasokoneza kuchita yoga kapena kusinkhasinkha musanagone m'malo mochita masewera olimbitsa thupi musanagone. Mu yoga, mutha kuyang'ana pakuchita masewera olimbitsa thupi komanso kutambasula, komanso pokhudzana ndi kusinkhasinkha, pali masewera olimbitsa thupi ambiri omwe angagwiritsidwe ntchito kuthetsa kusowa tulo komanso kugona bwino.