Zviyamuro zvekurara Zvinonyatsoshanda?

Zvemukati

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Kurara. Vazhinji vedu tinoda kuziva nzira yekuwana yakawanda yacho, kuzviita zvirinani, uye kuita kuti zvive nyore. Uye nechikonzero chakanaka: Munhu wepakati anoshandisa inopfuura chetatu chehupenyu hwavo achibata Zzs. Munguva pfupi yapfuura isu takaburitsa runyorwa rwe makumi maviri neshanu nzira dzekurara zvirinani, izere nemazano akadai sekutepfenyura, kurovedza muviri, kudonhedza kofi panguva dzemanheru, uye kufembedza lavender. Chimwe chezvakanyorwa chakakurudzira kubuda kwemagnesium kuwedzera nguva yekurara kuunza kuhope. Ndakanga ndisati ndambonzwa nezvehunyanzvi uhu pamberi, uye ndaida kutsvaga kuti chii chibvumirano nezvimwe zvinobatsira pakurara. Dzinoshanda here? Ndaizofembedza nearamu yangu here? Muka uchinzwa senge ndinogona kurova kusingaperi reps yekudhonza-kumusoro?

Asi ndisati ndaedza-kutyaira mashoma ekurara-inducing capsules, teas, zvinwiwa (uye kunyange muromo wemuromo) kubva pamubhedha wangu, ndaida kuziva kuti tsvagiridzo yaida kuitei. Tsvaga kuti ndezvipi zvekurara zvakandisiya ndasimba mangwanani uye izvo zvakaita kuti ndinzwe kunge zombie ndisati ndatombosvika kubasa.

Disiki: Iyi inotevera miyedzo yerubatsiro yekurara mubatanidzwa wezvangu, zvipfupi zviitiko zvechiitiko. Ini ndakatora izvi zvinobatsira zvishoma nezvishoma pamusoro pe3-vhiki, uye ndakavaedza kweinosvitsa husiku humwe chete, kazhinji maminetsi makumi matatu nguva yekurara isati yasvika. Izvo zvakakosha kuti urangarire kuti aya mabvunzo mapfupi aive ega ega miedzo uye pasina nzira inodzorwa yekiriniki kudzidza. Ichi chinyorwa hachina kudzorwa nekuda kwekudya kana kumwe kuita kwezvinodhaka. Ndapota bvunza mutarisiri wako wehutano usati watanga chero chirongwa chekuwedzera.

1. Melatonin

Sayenzi: Melatonin ihomoni rinowanikwa zvagara riri mumuviri, uye rinobatsira kugadzirisa wachi yemukati yemuviri. Iyo melatonin inoshandiswa seyamuro yekurara inowanzogadzirwa mulab. Nepo zvidzidzo zvakawanda zvichisanganisa iyo rubatsiro kune yakavandudzwa nguva yekurara-shoma-nguva yekurara, yepamusoro yemhando yekurara, uye hwakawanda hwakawanda hwekurara-hwakawanda kutsvagurika kunodiwa kuona kuchengetedzwa kwemelatonin yekuwedzera pamusoro penguva refu. Uye kunyangwe zvidzidzo zvichiratidza kuti yakachengeteka nekushandiswa kwenguva pfupi, hapana humbowo hwekuti kurapa kunoshanda kwenguva refu.

Mhedzisiro-yenguva refu mhedzisiro yemelatonin yekuwedzera ichiri kunyanya kusazivikanwa. Imwe nyaya inokakavara yakakomberedza melatonin ine chekuita neinogona pasi -mirau-zvichireva kuti muviri unotanga kuburitsa kunyange mashoma melatonin nekuti inofunga kuti ine zvakakwana kubva kune inouya yekuwedzera. Sezvineiwo nemahomoni akawanda ekuwedzera, kudzika-mutemo kunetseka kuri pamutemo. Nekudaro, kune humwe humbowo hwekiriniki hunoratidza kuti pfupi-yenguva melatonin (isu tiri kungotaura mavhiki mashoma) zvingangokonzeresa kudonha kwakayera mukukwanisa kwemuviri kuzvigadzira.

NatureMade VitaMelts Kurara

Mushure mekuparadza ka3-milligram kahwendefa parurimi rwangu (isina mvura), ndakatadza kufunga kuti ndinogona kudya zvinhu zvakagadzirwa seswiti nechingwa chavo chinonaka chokoreti mint flavour. Kunze kwekuyedzwa kwekuravira, ndingati ndakarara zvakaringana uye ndakamuka ndisina mwero wekutsumwaira wandinowanzoita. Ndakaita, zvakadaro, ndakamuka pakati pehusiku nekutsvedza, kunyangwe zvicharamba zvakavanzika kuti zvaive zvakabatana here kana kuti kwete.

Natrol Melatonin Kurumidza Kuparara

Mahwendefa aya akanyungudika parurimi zvakare (hapana mvura inodiwa). Ini ndaive ndakanyanyisa kuda kuziva kuti mahwendefa aya aizoita kuti ndinzwe sei ndichifunga kuti akagadzirwa se "kukurumidza kuburitswa," uye pamamirigiramu matanhatu, ivo vangango peta simba reimwe melatonin yandakaedza. Iyo pirobheri yakatsviriridza piritsi yakaravira zvakanaka kwazvo, uye ndinogona kutaura nechivimbo kuti ndanga ndakanyanya kuneta pandakabatidza mwenje kunze kwandakanga ndiri pane chero husiku chaihwo pandakanga ndisingashandise rubatsiro rwekurara. Ndakavata zvakanaka mukati mehusiku, asi ndakamuka ndakaneta uye ndine groggy. Ndakaedza kuverenga muchitima asi ndakazofa mushure memaminetsi gumi nemashanu. Mangwanani acho ese kwaive nehututu, hutsi hwakarara kunyange ini ndakarara yakanaka 7-nehafu maawa.

2. Mudzi weValerian

Sayenzi: Iyo yakareba, ine maruva uswa chirimwa, valerian inogona kuvandudza hunhu hwekurara pasina kuburitsa zvinokuvadza mhedzisiro. Vamwe vanhu vanoshandisa herb kune mamiriro ane chekuita nekushushikana pamwe nekuora mwoyo. Masayendisiti haana chokwadi kuti valerian inoshanda sei, asi vamwe vanotenda kuti inowedzera huwandu hwekemikari muuropi inonzi gamma aminobutyric acid (GABA), iyo ine kudzikamisa maitiro. Kunyange paine zvidzidzo zvakawanda zvichitora valerian seyakanaka uye yakachengeteka yekurara rubatsiro, ongororo yekutsvaga inoratidza kuti humbowo hahuna kujeka.

Vitamin Shoppe Valerian Root

Nepo zvizhinji zvezvimwe zvekurara zvakandiraira kuti ndidye chigadzirwa maminetsi makumi matatu ndisati ndarara, kana kuti "ndisati ndarara," chigadzirwa ichi chakati chinotora kapules imwe kusvika kumatatu zuva nezuva, pamwe nekudya. Mushure mekuchera nekutenderera nekutsvaga, zvinoita sekunge muyero hauna kujeka, uye Valerian inoita senge inoshanda zvakanyanya mushure mekutorwa kazhinji kwevhiki mbiri kana kupfuura. Muhusiku humwechete ndakaedza kuwedzera uku, handikwanise kutaura kuti ndakaona musiyano mukuru. Uye sechinyorwa chepadivi, macapsules aive nekunhuhwirira kwakashata.

3. Magnesium

Sayenzi: Vazhinji vekuAmerica vane kushomeka kwe magnesium (kazhinji nekuda kwekuderera-kwemazinga e magnesium mukudya kwavo), mamiriro akasungirirwa kuhurombo hwekurara, kunyangwe zvisiri kujeka kana kuderera kwemagesium mazinga chiri chikonzero kana chibereko chekusarara zvakanaka. Kunyange iri iyo magnesium inozivikanwa nekubatsirwa kwayo kwekurara, ndakaedzawo ZMA, magnesium-ine yekuwedzera yakakurumbira mukusimudzira kuzorora. Payakashandiswa pamwe chete nemelatonin, imwe ongororo diki yakawana kuti zinc nemagnesium zvaiita kunge zvichivandudza kurara kwevakweguru vane kushaya hope.

Natural Vitality Natural Calm

Yakamisikidzwa "anti-kunwa chinwiwa," iyi magnesium yekuwedzera inouya iri yehupfu fomu (fambisa 2-3 maunzi mumvura). Ini ndakamutsa cocktail yangu yekurara-yakagadzirwa nemaviri magnesium necalcium-uye ndokuzvimonora ndisati ndarara (asi chinyorwa chakaratidza kuganhura kuita maviri kana matatu masevhisi mukati mezuva kuti zviwane mhedzisiro). Mukuyedza ichi chekuwedzera kwehusiku humwe chete, handingati ndakaona chero chinhu chakanyanyisa.

Mutambi Wechokwadi ZMA naTheanine

Pandakatora macapsuleti maviri awa nguva yekurara isati yasvika (iro rinokurudzirwa revakadzi), ndakanga ndisina "Ooo ndinobatwa nehope" zvakafanana sezvandakaita nezvimwe zvekuyamura. Ini ndakarara husiku hwese ndisina kumuka (izvo zvandaiwanzoita), asi izvo zvinogona kuve nehukama nekushayikwa kwekurara kwandakave nehusiku hushoma hwapfuura. Ndakamuka ndisinganyanyi kunetseka, kunyange zvazvo ndakarara muchitima kwemaminitsi 40 pasinei nokuti ndakanga ndangorara kwemaawa masere chete. Iyi ZMA inoshambadzirwa senge yekuwedzera kusimudzira mamitambo kupora, asi juri richiri kunze pakukwanisa kwaro kusimudzira mhedzisiro yekudzidziswa.

4. L-Theanine

Sayenzi: Mvura-inogadziriswa amino acid inowanikwa mune howa uye girini tii, L-theanine inodyiwa nekuda kwayo inozorodza mhedzisiro (pamwe neakakwira mazinga e antioxidants). Kunyangwe iyi amino acid yakabviswa kubva mugirinhi tii mashizha, chirimwa chinozivikanwa nekugona kwayo kupa simba uye kumutsidzira, L-theanine inogona kunyatso kuvharidzira mhedzisiro yecaffeine. Uye mune vakomana vanoonekwa vaine ADHD (chirwere chinozivikanwa kukanganisa kurara) L-theanine yakawanikwa yakachengeteka uye inoshanda mukuvandudza zvimwe zvehunhu hwekurara.

NaturalMade VitaMelts Zorora

Aya mahwendefa anonyungudika, mune green green mint flavour, ainyatso kunakidza. Iine zita rakaita se "Relax," ichi chinowedzera ishoma nezve kurasikirwa nemano ekuchengeta maziso ako akavhurika, uye zvakanyanya pamusoro pekunzwa wakasununguka mumuviri. Izvo mune yangu kesi, zvakashanda. Mushure mekutora mahwendefa mana (mazana maviri emamirigiramu), ndakasvetuka pamubhedha uye muviri wangu wakabva wanyatsonzwa kudzikama zvakanyanya. Ndingadai ndakagara ndikamboverenga, asi pfungwa yekusimuka kuti ndiende kuchimbuzi kana kuvhara chiedza chaiita sechinhu chepanyama chandaida kusaita.

Vitamin Shoppe L-Theanine

Imwe capsule inosvitsa mamirigiramu zana eL-Theanine kusimudzira zororo. Zvakafanana neNatureMade VitaMelts, ndainzwa kunge chigadzirwa ichi chakaita kuti muviri wangu unzwe kuneta uye kusununguka, asi kwete nenzira imwecheteyo iyo melatonin yakaita maziso angu nemusoro hope.

5. Rutaecarpine

Sayenzi: Rutaecarpine, inowanikwa mumuchero weEvodia (uyo unobva pamuti wakazvarwa kuChina neKorea), yakawanikwa ichidyidzana nema enzymes mumuviri kugadzirisa caffeine uye kudzikamisa huwandu hwayo yatinayo mumiviri yedu nenguva yatinorova sack. Muzvidzidzo zviviri pamakonzo, rutaecarpine yakawanikwa ichideredza zvakanyanya mazinga e caffeine muropa nemuweti.

Rutaesomn

Rubatsiro urwu hasi yeruyamuro rwehope sevamwe vevamwe vari pachirongwa ichi. Pane kuita kuti vanhu vanzwe vakarara, basa rayo guru nderekukanda caffeine kunze kwehurongwa. Muchokwadi, ini ndakanyatso kurairwa nemumwe wevagadziri vaRutaesomn kuti ndinwe imwe caff yakawedzera pakati pezuva ndisati ndaedza sampuli. Zvaiita kunge zvakapenga, kunyanya nekuti kofi panguva yekudya kwemanheru pasina mubvunzo yaizondisiya ndisina zororo nenguva yekurara mumamiriro ezvinhu akajairwa.Asi ini handina kunetseka kufunga. Sezvaitarisirwa, ndainzwa hope sezvandaizoita humwe husiku pashure pezuva refu, asi pakanga pasina kuwedzera kurara.

6. Multiple-Ingredient Kurara Aids

Kurota Mvura

Kurota Mvura inoti inoderedza kushushikana, inobatsira kukurudzira kurara, uye kugadzirisa kunaka kwekurara. Bhodhoro diki rine zvinhu zvitatu zvinoshanda-5 hydroxytryptophan, melatonin, uye GABA. L 5-hydroxytryptophan, kemikari mumuviri inogona kuva nemigumisiro yakanaka pakurara, mafungiro, kufunganya, kudya, uye kunzwa kurwadziwa, yakawanikwawo kuvandudza kurara kwevana vanogara vachimuka kubva kune zvinotyisa zvekurara. Uye mukubatana neGABA, iyo neurotransmitter iyo inodzivirira pamusoro-kupfura kwemaseru etsinga, 5-hydroxytryptophan yakaratidzirwa kudzikisa nguva inotora kurara, uye kuwedzera iyo nguva uye mhando yekurara. Ini ndaisave fan hombe yekuti zvinhu izvi zvinonaka sei, pamwe nekuti ini ndanga ndangopuruzira mazino angu. Ini zvechokwadi ndainzwa kumhanya kwekurara mukati memaminitsi makumi maviri ekunwa bhodhoro. Pandakapepuka ndakanzwa kakubatwa nekamwe kakubatwa nekofi.

Natrol Kurara 'N Kudzosera

Iyo huru inotengesa pane ino yekurara rubatsiro, kunze kwekusimudzira yakadzika, yekuzorodza kurara, ndeyekuti ine musanganiswa we antioxidants iyo inogona kufungidzirwa kugadzirisa masero. Handina kunzwa sekushushikana mangwanani akatevera senge pandakatora melatonin yakatwasuka (kunyangwe hazvo capsule yaive nemamirigiramu matatu). Kupfuura valerian uye melatonin, iyi rubatsiro rwekurara runosanganisira vhitamini-E, L-Glutamine, calcium, uye inobvisa mhodzi yemazambiringa. Vitamin E, antioxidant, inogona kuchengetedza muviri kurwisa oxidative kusagadzikana kunouya nekutadza kurara. Uye kune vanhu vane apnea ekurara, antioxidant kudya kunovandudza kunaka kwehope. Mafuta emuzambiringa zvakare akazivikanwa kune ayo ane simba antioxidants, kunyanya vhitamini E, uye flavonoids.

Badger Kurara Bharisami

Sekureva kwaBadger, mafuta ekurara haaite kuti vanhu vararame. Kusvina bharisamu pamiromo, tembere, mutsipa, uye / kana kumeso kunonzi kunobatsira kudzikamisa pfungwa nekujekesa pfungwa. Nemafuta anokosha-rosemary, bergamot, lavender, balsam fir uye ginger-chigadzirwa chacho chinogadzirwa, maererano naBadger, "kwehusiku apo iwe usingakwanisi kumisa pfungwa kutaura." Nepo Badger (uye zvimwe zvakakosha mafuta zviwanikwa) ichiti rosemary inozivikanwa nekusimudzira kufunga kwakajeka, begamot inovandudza pfungwa, ginger inosimbisa uye inovimbisa kuvimba, uye bharisamu fir inozorodza, pane zvishoma zvidzidzo zvesainzi zvinotsigira izvi zvirevo. Zvidzidzo zvidiki zvinoratidza kuti lavender, zvisinei, inogona kubatsira kune avo vane hope nekuora mwoyo, uye ine zororo zvinozorodza. Kutaura chokwadi, ndinonyatsoda iyo yekunyorovesa mhedzisiro yeiri bharamu uye ikozvino ndinoishandisa manheru ega ega ndisati ndarara. Inonhuhwirira, asi handina chokwadi nekugona kwayo kujekesa pfungwa nekuzorodza pfungwa.

Yogi Yekurara Tea

Ndakaedza zvinwiwa zviviri: Inonyaradza Caramel Nguva yekurara, iyo inosanganisira Chamomile ruva, skullcap, California poppy, L-Theanine, uye Rooiboos tii (inova isina caffeine-isina), uye Nguva yekurara, iyo inosanganisira valerian, chamomile, skullcap, lavender, uye passionflower . Ini ndaifarira chaizvo kuti caramel flavour tii yakaravira-inotapira uye inonhuwirira. Zvisinei, tii yenguva yekurara yakanga isinganakidze. Kana zviri zvekuzorora, chiito chekunwa tii chiri kundizorodza pakutanga, kurara-kunokanganisa zvigadzirwa kana kwete. Imwe ongororo inoratidza kuti passionflower, muchimiro chetii, inogona kuburitsa mabhenefiti enguva pfupi yekurara. Kunyangwe chamomile iriyo mishonga inonyanya kushandiswa pakusabatwa nehope, hapana tsvakiridzo yakawanda kunze uko pamusoro pekushanda kwayo. Mishonga midiki yakawanikwa yekubvisa kushushikana, nepo madosi epamusoro anogona kukurudzira kurara. Skullcap neCalifornia poppy-maviri mahebhu ayo ave achishandiswa muchinyakare mushonga seanonyaradza-haana hunyanzvi hwekutsvagisa kwesainzi kutsigira kugona kwavo kusimudzira kana kuchengetedza kurara.

Denga Remwaka Snooz

Iine musanganiswa unosanganisira valerian midzi inobvisa, L-theanine, uye melatonin, Snooz ine matatu emhando huru dzekurara dzandakaedza kunze. Chamomile, lemon balm, hops, uye jujube mbeu yemichero inotenderera iyo yekurara-inokanganisa chikamu chemidziyo yezvinyorwa. Kana zvabatanidzwa nevalerian, hoops yakawanikwa ichibatsira kuvandudza mhando yekurara. Nepo mafuta emajube aratidzira kugadzikana mumakonzo, tsvagurudzo yemonamu balm uye chamomisi yakatonyanya kushoma. Izvi zvidiki zvinwiwa zvinouya mune zvitatu zvinonaka-bheri, mandimu ginger, uye pichisi. Kuravira kwaive kwakanaka, asi kunotapira zvakanyanya pakuda kwangu (ine matanhatu magiramu eshuga). Nguva pfupi mushure mekuchera imwe, ndakanzwa ndakasununguka chaizvo, ndoda kuita kunge ndanga ndiri mugungwa zuva rese uye nenguva yekurara ndichiri kunzwa kunge mafungu airovera pandiri (zvakadzika, ndinoziva).

Iyo Yekutora

Pakupera kwevhiki dzinoverengeka dzekuyedza-yekurara kuyedzwa, ndinofunga ndinonamatira kune dzangu dzekare nzira dzekuunza Zzs-yakanaka yekurovedza muviri, kutenderedza foni yangu kuti "usakanganise," uye kuchengetedza zvemagetsi kunze kwemba yekurara. . Ini handidzivise zvekushandisa zvekurara zvachose, uye ndinoona kukosha kwekutendeukira kune imwe nguva nenguva, asi handifunge kuti ndinoda kuti varare uye varare. Nezvenguva pfupi yekusagadzikana, ndingangodaro ndoratidza Nguva yekurara Snooz kana Roto Mvura. (Ndaingofarira mashandire avaiita kwandiri.) Ndinofara kuti ndakava nemukana wekuedza zvimwe zvinoyamura kurara zvakakurumbira uye kuchera musainzi seri kwemavara ezvekushandisa. Uye apo yaive yekuyedza kuyedza, ndakadzidza kuti handifanirwe kuvimba nemapiritsi, tii, kana zvinwiwa zvekurara-zvinoita kuti uve nehunhu hwakatsetseka.

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