9 Natural Kurara Aids Iyo Inogona Kukubatsira Iwe Kuwana Imwe Yekuvhara-Ziso

Zvemukati

• 1. Melatonin
• 2. Mudzi weValerian
• 3. Magnesium
• 4. Lavender
• 5. Pasifuruva
• 6. Glycine
• 7–9. Zvimwe zvinowedzera
• Dzimwe sarudzo pamusoro peiyo-the-counter (OTC)
• Njodzi uye matanho
• Chinokosha
• Zvigadzirwa zvekuyedza
• Kugadzira Chikafu: Kurara zvirinani

Isu tinosanganisira zvigadzirwa zvatinofunga zvinobatsira kuvaverengi vedu. Kana iwe ukatenga kuburikidza nehukama pane ino peji, isu tinogona kuwana diki komisheni. Heano maitiro edu.

Kuwana huwandu hwakawanda hwekurara kwakakosha zvakanyanya kune hutano hwako.

Kurara kunobatsira muviri wako nepfungwa kushanda zvakanaka. Kurara kwakanaka kwehusiku kunogona kuvandudza kudzidza kwako, ndangariro, kuita sarudzo, uye kunyangwe kugona kwako (, 2, 3, 4).

Zvakare, kuwana kukwana kurara kwakabatanidzwa nenjodzi yakakwira yemamiriro akaita sehosha yemwoyo, chirwere cheshuga, uye kufutisa (5).

Kunyangwe izvi, hunhu hwekurara uye huwandu hwacho hwese-hwakadzika nguva, uye vanhu vazhinji uye vakawanda vachirara zvisina tsarukano ().

Ramba uchifunga kuti kurara kwakanaka kazhinji kunotanga neakanaka maitiro ekurara uye maitiro. Zvisinei, kune vamwe, izvo hazvina kukwana.

Kana iwe uchida rubatsiro rwekuwedzera kuti uwane kurara kwakanaka kwehusiku, funga kuyedza zvinotevera 9 zvakasikwa zvekurara-zvinowedzera zvinowedzera.

1. Melatonin

Melatonin ihormone inogadzirwa nemuviri wako zvakasununguka, uye inoratidza kuuropi hwako kuti inguva yekurara ().

Iyi hormone kutenderera kwekugadzirwa uye kuburitswa kunoitiswa nenguva yezuva - mamelatonin mazinga anowanzo simuka manheru uye anodonha mangwanani.

Nechikonzero ichi, zvinowedzera melatonin zvazova chinhu chakakurumbira chekurara, kunyanya muzviitiko zvinokanganiswa ne melatonin, senge jet lag (8).

Uyezve, ongororo dzinoverengeka dzinoshuma kuti melatonin inovandudza hunhu hwekurara masikati. Izvi zvinonyanya kubatsira kune vanhu vane marongero anoda kuti vavate masikati, sevashandi vemashifiti (9).

Uyezve, melatonin inogona kuvandudza huwandu hwekurara muvanhu vane matambudziko ekurara. Kunyanya, melatonin inoita senge kudzora iyo nguva vanhu yavanoda kurara (inozivikanwa sekurara latency) uye kuwedzera iyo yakazara huwandu hwenguva yekurara (,).

Nepo paine zvakare zvidzidzo zvisina kucherechedza melatonin yaive nemhedzisiro yekurara, ivo vaiwanzove vashoma muhuwandu. Ivo avo vakaona zvinobatsira zvinowanzo kupa vatori vechikamu 3 - 10 mamirigiramu (mg) emelatonin nguva yekurara isati yarara.

Melatonin zvinowedzera zvinoita kunge zvakachengeteka kune vakuru kana zvichishandiswa kwenguva pfupi kana yakareba kwenguva ().

Melatonin inowedzera inogona kuvandudza mhando yekurara. Vanotaridza senge vanonyanya kubatsira kana uine jet lag kana uri kuita basa rekuchinja.

2. Mudzi weValerian

Valerian imiriwo yekuAsia neEurope. Midzi yawo inowanzo shandiswa senzira yekurapa kwezviratidzo zvekushushikana, kushushikana, uye kupera kuenda kumwedzi.

Midzi yeValerian ndeimwe yeanonyanya kushandiswa kurara-kukurudzira mishonga yekuwedzera muUnited States neEurope ().

Nekudaro, mhedzisiro yekudzidza inoramba isingaenderane.

Menopausal uye postmenopausal vakadzi vaona yavo yekurara mhando uye kurara chirwere zviratidzo zvinovandudzika mushure mekutora valerian, zvinoenderana nemaitiro akasarudzika anotongwa (,).

Maviri ekare mabhuku eongororo zvakare akataura kuti 300-900 mg yeValerian, inotorwa nguva chaiyo isati yarara, inogona kuvandudza yako-yakatarwa yekurara mhando (,).

Zvakangodaro, zvese zvakagadziridzwa zvakagadziriswa mune izvi zviedzo uye zvidzidzo zvaive kuzviisa pasi. Vaivimba nemaonero evatori vechikamu ehunhu hwekurara kwete pane zviyero zvine chinangwa zvakatorwa panguva yekurara, senge mafungu ehuropi kana kurova kwemoyo.

Zvimwe zvidzidzo zvakagumisa kuti zvibereko zvakanaka zvevalerian hazvina basa zvakanyanya. Semuenzaniso, zvinogona kutungamira mukuvandudzika kudiki kwekurara latency (,,).

Zvisinei, kutora-kwenguva pfupi kwemidzi yeValerian inoita kunge yakachengeteka kune vanhu vakuru, ine zvidiki, zvisingawanzoitika mhedzisiro ().

Kunyangwe kushomeka kwezvinangwa zviyero kuseri kweValerian, vanhu vakuru vanogona kufunga kuzviyedza vega.

Nekudaro, chengetedzo inoramba isina chokwadi chekushandisa kwenguva refu uye mune yakasarudzika vanhu senge vakadzi vane nhumbu kana vanonwisa.

Valerian mudzi unowedzeredzwa unozivikanwa uyo unogona kuvandudza hunhu hwekurara uye kurara kusagadzikana zviratidzo, zvirinani kune vamwe vanhu. Zvimwe zvidzidzo zvinodiwa pane kuchengetedzwa kwekushandisa kwenguva refu.

3. Magnesium

Magnesium inyoro inobatanidzwa mumazana enzira mumuviri wemunhu, uye yakakosha kune basa rehuropi uye hutano hwemwoyo.

Uye zvakare, magnesium inogona kubatsira kunyaradza pfungwa nemuviri, zvichiita kuti zvive nyore kurara (20).

Zvidzidzo zvinoratidza kuti magnesium yekuzorora mhedzisiro inogona kunge iri chikamu nekuda kwekugona kwayo kugadzirisa kugadzirwa kwemelatonin. Magnesium inozivikanwa kuzorodza mhasuru uye inokonzeresa kurara ().

Imwe ongororo yakawana kuti musanganiswa wemagnesium, melatonin, uye vhitamini B zvaivepo pakurapa kushaya hope zvisinei nechikonzero. ()

Magnesium zvakare inoita kunge inowedzera mazinga e gamma aminobutyric acid (GABA), mutumwa wehuropi ane mhedzisiro inodzikamisa ().

Zvidzidzo zvinorondedzera izvo zvisina kukwana mazinga emagesium mumuviri wako anogona kusunganidzwa nekutambudzika kurara uye kushaya hope ().

Kune rimwe divi, kuwedzera yako magnesium kutora nekutora zvinowedzera zvinogona kubatsira iwe kukwidziridza mhando uye huwandu hwekurara kwako.

Imwe ongororo yakapa makumi mana neshanu vatori vechikamu 500 mg ye magnesium kana placebo zuva nezuva kwemavhiki masere. Vaya vari muboka remagniziyamu vakabatsirwa nehutano hwakanaka hwekurara. Iri boka raivewo nemazinga eropa akakwirisa e melatonin ne renin, ese ari maviri mahormone anodzora kurara ().

Mune kumwe kudzidza kudiki, vatori vechikamu vakapihwa chinowedzera chine 225 mg ye magnesium vakarara zvirinani pane avo vakapihwa placebo. Nekudaro, iyo yekuwedzera yaive zvakare 5 mg ye melatonin uye 11.25 mg ye zinc, zvichiita kuti zvive zvakaoma kupa mhedzisiro kune magnesium chete ().

Izvo zvakakosha kuti uzive kuti zvese zvidzidzo zvakaitwa kune vakura vakuru, vangangodaro vaive neakaderera eropa magnesium mazinga kutanga nawo. Hazvina chokwadi kana mhedzisiro iyi ingave yakasimba kune vanhu vane chikafu chakanaka chemagnesium.

Magnesium ine chinozorodza pamuviri uye nehuropi, izvo zvinogona kubatsira kuvandudza mhando yekurara.

4. Lavender

Muti we lavender unogona kuwanikwa munenge makondinendi ese. Inogadzira maruva epepuru ayo, kana akaomeswa, ane akasiyana mashandisiro emumba.

Zvakare, kunhuhwirira kunozorodza kwelavender kunofungidzirwa kuti kunowedzera kurara.

Muchokwadi, ongororo dzinoverengeka dzinoratidza kuti kungonhuwirira mafuta elavender nguva pfupi usati warara kunogona kukwana kuti uvandudze hunhu. Mhedzisiro iyi inoratidzika kunge yakasimba kune avo vane kushomeka kushoma, kunyanya vakadzi nevanhu vadiki (,).

Chidzidzo chidiki muvanhu vakura vane dementia zvakare vanotaura kuti lavender aromatherapy inoshanda mukuvandudza zviratidzo zvekukanganisa kurara. Yese nguva yekurara yakawedzera. Vashoma vanhu vakamukawo mangwanani-ngwanani (na3 mangwanani) uye vakazviwana vatadza kudzoka kuzorara ().

Chimwe chidzidzo chakapa vanhu makumi maviri nevaviri vane kusagadzikana kusagadzikana 80 mg ye lavender mafuta ekuwedzera kana placebo pazuva.

Pakupera kwechidzidzo chevhiki gumi, ese mapoka maviri akange aona kuvandudzwa kwehunhu uye nekureba kwekurara. Nekudaro, iro boka re lavender rakawana 14-24% yakakura mhedzisiro pasina chero yakashumwa isingafadzi mhedzisiro ().

Kunyangwe lavender aromatherapy ichinzi yakachengeteka, iyo yekumwa yekudyiwa ye lavender yanga ichibatanidzwa nekusvotwa uye kurwadziwa mudumbu mune zvimwe zviitiko. Mafuta akakosha anoitirwa aromatherapy uye kwete yekumedza kumedza ().

Izvo zvakare zvakakosha kuti uzive kuti chete yakaganhurirwa huwandu hwezvidzidzo hunogona kuwanikwa pamhedzisiro ye lavender yekuwedzera pane kurara. Nekudaro, kumwe kutsvagurudza kunodiwa pasati paitwa mhedziso dzakasimba.

Lavender aromatherapy inogona kubatsira kuvandudza kurara. Zvimwe zvidzidzo zve lavender zvinowedzera zvinodiwa kuti zviongorore kushanda pamwe nekuchengetedza.

5. Pasifuruva

Passionflower, inozivikanwawo se Passiflora incarnata kana maypop, mushonga unozivikanwa wemakwenzi wekushaya hope.

Mhando dzeruchiva dzinobatanidzwa nekuvandudzwa kwekurara dzinowanikwa kuNorth America. Izvo zvakare zvirimwa kuEurope, Asia, Africa, neAustralia.

Kurara kwePassionflower-inosimudzira mhedzisiro yakaratidzirwa muzvidzidzo zvemhuka. Nekudaro, mhedzisiro yaro muvanhu inoita kunge inoenderana nefomu rakadyiwa (,).

Kumwe kufunda muvanhu kwakafananidza mhedzisiro yeiyo passionflower tii neiyo yeiyo placebo tii yakagadzirwa kubva kumaparsley mashizha ().

Vatori vechikamu vakanwa tii yega yega nezve 1 awa vasati varara kwenguva ye1 vhiki, vachitora zororo re1-vhiki pakati peti mbiri. Bhegi roga roga raibvumirwa kukwira kwemaminetsi gumi, uye vaongorori vakatora zviyero zvehunhu hwekurara.

Pakupera kweiyo 3-vhiki yekudzidza, zviyero zvechinangwa zvakaratidza kuti vatori vechikamu havana kuona kuvandudzwa muhope.

Nekudaro, ivo pavakakumbirwa kuyera mhando yavo yekurara vakazvimiririra, vakaiyera kutenderedza 5% yepamusoro zvichitevera passionflower tii svondo uchienzaniswa neparsley tiki svondo ().

Mune ongororo ichangoburwa yevanhu vane hope, avo vakatora sutu remuruva rinopfuura kwe2-vhiki-nguva vakaona kuvandudzwa kwakakura mune mamwe mararameter ekurara kana vachienzaniswa neboka re placebo ().

Idzo parameter dzaive:

• nguva yekurara yakazara
• kugona kurara, kana muzana yenguva yakashandiswa pakurara zvinopesana nekurara wakarara pamubhedha
• nguva yekumuka mushure mekurara kutanga

Kune rimwe divi, ongororo ya1998 yakafananidza mhedzisiro ye1.2-gramu passionflower yekuwedzera, akajairwa mapiritsi ekurara, uye placebo. Vatsvaguriri havana kuwana mutsauko pakati peanoshuvira anowedzera uye iyo placebo ().

Dzimwe dzidzo dzinodiwa, asi zvakakosha kuti uzive kuti kudyiwa kweshuzha kunowanzo chengeteka muvakuru. Parizvino, zvinoita sekunge shungu dzeruva dzinogona kupa mamwe mabhenefiti kana dzikashandiswa seti kana dhisiki zvinopesana nekuwedzera.

Passionflower tii kana dhizaini inogona kubatsira zvishoma kuvandudza hunhu hwekurara mune vamwe vanhu. Nekudaro, humbowo hwakasanganiswa uye zvimwe zvidzidzo hazvina kuwana mhedzisiro.Nekudaro, zvimwe zvidzidzo zvinodiwa.

6. Glycine

Glycine iamino acid iyo inoita basa rakakosha muhurongwa hwekutya. Zvidzidzo zvinoratidza kuti zvinogona zvakare kubatsira kuvandudza kurara.

Chaizvoizvo izvi zvinoshanda hazvizivikanwe, asi glycine inofungidzirwa kuita muchikamu nekudzikisa tembiricha yemuviri panguva yekurara, zvichiratidza kuti inguva yekurara (,).

Mune imwe ongororo ya2006, vatori vechikamu vane husimbe hwekurara vakadya magiramu matatu eglycine kana placebo nguva pfupi vasati varara.

Avo vari muboka reglycine vakashuma kunzwa kusaneta zvakanyanya mangwanani akatevera. Ivo zvakare vakati kurarama kwavo, mhiripiri, uye kuchena kwemusoro kwakakwira kumusoro mangwanani akatevera (37).

Chidzidzo che2007 chakaongororawo zvinoitika zveglycine mune vatori vechikamu vanowana kusarara zvakanaka. Vatsvakurudzi vakatora kuyerwa kwemafungu ehuropi hwavo, kurova kwemoyo, uye kufema pavanenge vakarara.

Vatori vechikamu vakatora magiramu matatu eglycine nguva yekurara vakaratidza kunatsiridza matanho ehunhu hwekurara uchienzaniswa neboka re placebo. Glycine anowedzera zvakare akabatsira vatori vechikamu kurara nekukurumidza (38).

Glycine inovandudza mashandiro emasikati mune vanhu vane nguva yekurara-vasina, maererano nechimwe chidiki kudzidza.

Vatori vechikamu vakaita kuti kurara kwavo kurambidzwe kwe3 akateedzana husiku. Husiku hwese, vasati vavata, vaitora chero magiramu matatu eglycine kana magiramu matatu eiyo placebo. Glycine boka rakarondedzera kuderedzwa kukuru mukuneta uye kurara masikati ().

Unogona kutenga glycine mupiritsi fomu kana sehupfu hunogona kusanganiswa mumvura. Kutora kusvika ku0.8 gramu / kg yehuremu hwemuviri pazuva zvinoita kunge yakachengeteka, asi zvimwe zvidzidzo zvinodiwa. Vazhinji vatori vechikamu vevadzidzi vehope vakangotora magiramu matatu pazuva ().

Iwe unogona zvakare kuwedzera yako glycine yaunodya nekudya chikafu chakapfuma mune chinovaka, kusanganisira:

• zvigadzirwa zvemhuka senge muto wepfupa, nyama, mazai, huku, uye hove
• bhinzi
• sipinashi
• kare
• kabichi
• michero yakaita semabhanana uye kiwis

Kudya glycine nekukurumidza usati warara kunogona kukubatsira kurara nekukurumidza uye nekuvandudza hunhu hwese hwekurara kwako.

7–9. Zvimwe zvinowedzera

Kune akawanda akawanda ekuwedzera ekurara-anowedzera zvinowedzera pamusika. Nekudaro, havazi vese vanotsigirwa nehunyanzvi hwakasimba hwesainzi.

Chinyorwa chiri pazasi chinotsanangura mashoma ekuwedzera zvinowedzera izvo zvinogona kubatsira kurara asi zvinoda kumwe kuongorora kwesainzi.

• Tryptophan: Imwe yedzidzo inoshuma kuti madosi akaderera se1 gramu pazuva reiyi yakakosha amino acid inogona kubatsira kuvandudza mhando yekurara. Iyi dosi inogona zvakare kubatsira iwe kurara nekukurumidza (,).
• Ginkgo biloba: Zvinoenderana nedzidzo dzekare, kunwa zvakapoteredza 240 mg yemiriwo yechisikigo 30-60 maminetsi usati warara kunogona kubatsira kudzikamisa kushushikana, kuwedzera zororo, uye kukurudzira kurara. Zvidzidzo zvezvipfuyo zviri kuvimbisawo (,, 45).
• L-theanine: Kudya chinowedzerwa chezuva nezuva chine anosvika 400 mg yeiyi amino acid inogona kubatsira kuvandudza kurara uye kuzorora. Zvidzidzo zvemhuka zvinoratidza kuti zvinogona kushanda zvakanyanya kana zvabatanidzwa neGABA (,).

Kava chimwe chirimwa chakabatanidzwa nekurara-kukurudzira mhedzisiro mune zvimwe zvidzidzo. Iyo inotangira kubva kuzvitsuwa zveSouth Pacific, uye mudzi wayo unogadzirirwa setsika. Inogona zvakare kudyiwa mune yekuwedzera fomu.

Nekudaro, kushandiswa kwekava zvakare kwakabatana nekukuvara kwakakomba kwechiropa, zvingangoitika nekuda kwekugadzirwa kwepasi-mhando kana hupombwe. Dzimwe nyika, seCanada uye zvikamu zveEurope, zvakatorambidza kushandiswa kwayo (,).

Enderera nekungwarira usati washandisa kava. Ingotenga zvekuwedzera izvo zvakaverengerwa nesangano repamutemo-rechitatu-bato.

Tryptophan, ginkgo biloba, uye L-theanine inogona zvakare kubatsira kusimudzira kurara. Nekudaro, ivo vanowanzove nezvidzidzo zvishoma zvinovatsigira, saka kumwe kutsvagurudza kunodiwa pasati paitwa mhedziso dzakasimba. Shandisa chenjedzo usati waedza kava yekurara.

Dzimwe sarudzo pamusoro peiyo-the-counter (OTC)

Zvimwe zvekubatsira zvekurara zvaunogona kuwana pamusoro pekambani idiphenhydramine uye doxylamine inotapira. Ivo vese ma antihistamines.

Diphenhydramine ndicho chinhu chinoshingairira mumishonga inozivikanwa neakasiyana siyana seBenadryl. Kushandiswa kwekutanga kweDiphenhydramine hakusi semushonga wekurara, asi kunokonzeresa uye kwave kuchishandiswa kusimudzira kurara.

Diphenhydramine inowanikwawo muZzzQuil, Unisom SleepGels, uye Unisom SleepMelts. Doxylamine inotapira ndicho chinhu chinoshanda mune yekubatsira yekurara Unisom KuraraTabs.

Humbowo hunotsigira kushandiswa kwavo semubatsiro wekurara hauna simba. Nyanzvi zhinji dzinokurudzira kupikisa diphenhydramine uye doxylamine succinate, nevamwe vachiti ideredza hunhu hwekurara (,, 51).

Mimwe mhedzisiro inogona kusanganisira dzungu, kuvhiringidzika, uye kuoma muromo ().

Kushandiswa kwenguva refu kweOTC ekurara zvinobatsira kunogona kutungamira mukutsungirira kwezvinodhaka. Nekufamba kwenguva, kushandiswa kweanticholinergics, senge antihistamines, kunogona kuwedzera njodzi yako yekuora mwoyo pamwe (52,).

Kana iwe uchifarira kuyedza iyi yekubatsira yekurara, iwe unofanirwa kunamatira kune dzimwe nguva kushandiswa. Haatombofaniri kushandiswa kweanopfuura mavhiki maviri panguva imwe (54).

Zvisinei, vanhu vane mamiriro ekufema, kukwira kweropa, kana chirwere chemwoyo vanofanirwa kudzivirira zvese izvi zvinodhaka zvachose. Dzinogona kukonzera kutyaira kwehurongwa hwekutungamira uko kunotungamira kune tachycardia, kana kukwidziridzwa kwemwoyo ().

Vakwegura vakuru, kunyanya avo vane chiropa kana itsvo nyaya, havafanire kushandisa diphenhydramine. Ivo vari panjodzi yakawedzera yemigumisiro yaro yakaipa (52).

Iyo antihistamines diphenhydramine uye doxylamine succinate inogona kukubatsira iwe kurara, kunyange hachisi icho chinangwa chavo chikuru. Humbowo hwakasimba hunodiwa. Zvakare, ziva zvinogona kuitika mhedzisiro usati watora iyi mishonga.

Njodzi uye matanho

Iwe unofanirwa kubvunza chiremba wako usati washandisa chero mahebhu kana OTC mishonga yekurara, kunyanya sezvo paine mukana wekupindirana kwezvinodhaka nemishonga yakadai seanoonda ropa.

Zvakare, rega chiremba wako azive kana ako ekurara matambudziko anogara kwenguva yakareba kupfuura mavhiki maviri.

Mazhinji ekurara kweOTC anongoguma nemhedzisiro. Zvisinei, zvakakosha kuti uchenjere, sezvo zvishoma zvichinyatsozivikanwa nezve mhedzisiro yenguva refu yevamwe vavo.

Mhedzisiro iyo yanga ichibatanidzwa neakakosha ekurara zvinoiswa pazasi. Mimwe yemhedzisiro iyi yaingotaurwa zvisina tsarukano kana muzvidzidzo zvishoma, kana ivo vaingotariswa kune vanhu vakagamuchira mizinga yakakwira:

• Melatonin: madiki mhedzisiro, senge kutemwa nemusoro, kuda kurutsa, uye dzungu ()
• Valerian mudzi: manyoka, kutemwa nemusoro, kuda kurutsa, uye kurovera moyo (,)
• Magnesium: manyoka, kuda kurutsa, uye kurutsa, kana zvichitorwa muzvikamu zvepamusoro ()
• Lavender: kushungurudza uye indigestion ()
• Passionflower: dzungu nekuvhiringidzika, pazviitiko zvisingawanzoitika ()
• Glycine: zvituru zvakapfava uye kurwadziwa nemudumbu, pazviitiko zvisingawanzoitika (59)
• Tryptophan: kusvotwa zvinyoro, muromo wakaoma, dzungu, uye kudedera ()
• Ginkgo biloba: zvinyoro uye zvisingawanzo mhedzisiro, senge manyoka, kutemwa nemusoro, kuda kurutsa, uye mapundu ()
• L-theanine: hapana mhedzisiro yakasimbiswa kana yakanangana kana yatorwa yega; manyoka uye kurwadziwa kwepamuviri kana zvasangana neL-cystine (61)

Kazhinji, vakadzi vane pamuviri kana kuyamwisa vanofanira kutaura navanachiremba vasati vaedza izvi kana zvimwe zvekuwedzera. Zvizhinji zvekuwedzera zvinofanirwa kudzivirirwa sezvo paine kushomeka kutsvagisa kwekusimbisa kuti vakachengeteka kune huwandu hwevanhu.

Magnesium, glycine, uye tryptophan zvese zvakakosha kukura kwe fetus uye hazvifanirwe kudzivirirwa kana iwe uri nepamuviri kana kuyamwisa. Nekudaro, chiremba wako acharamba achida kukuraira nezveyero yakakodzera kuti udzivise zvinogona kuitika ((63,).

Mazhinji ekurara kweOTC anongoguma nemhedzisiro madiki kana achishandiswa kwenguva pfupi. Iwe unofanirwa achiri kubvunza chiremba wako usati washandisa chero mahebhu kana OTC mishonga yekurara. Dzivisa mazhinji ezvigadzirwa izvi zvachose kana iwe uri nepamuviri kana kuyamwisa.

Chinokosha

Kana iwe uchifarira kuyedza izvi kunze, unogona kuwana zvakawanda zvepamusoro mune imwe fomu online.

Ramba uchifunga kuti kurara kwemhando yepamusoro kwakakosha kune hutano hwakakwana sekudya zvakanaka uye kurovedza muviri nguva dzose.

Zvakangodaro, vanhu vazhinji vane dambudziko rekurara, kumuka kazhinji, kana kutadza kumuka vachinzwa kuzorora. Izvi zvinoita kuti zvive zvinonetsa kuchengetedza hutano hwakakwana uye kugara zvakanaka.

Usati watora chero mishonga, edza kusanganisa maitiro akanaka ekurara mune ako maitiro, sekuchengeta zvemagetsi kunze kwekamuri yekurara uye kudzikisira caffeine kunwa usati warara.

Zvinowedzerwa pamusoro apa ndeimwe nzira yekuwedzera mukana wekuzorora wakazorora. Izvo zvakati, vanogona kunge vanonyanya kushanda kana vachinge vachishandiswa pamwe neakanaka maitiro ekurara uye maitiro.

Zvigadzirwa zvekuyedza

Izvi zvekubatsira kurara zvinouya nenzira dzakasiyana, senge mapiritsi, hupfu, uye tii. Tenga ivo pamhepo:

• melatonin
• valerian mudzi
• magnesium
• lavender
• shungu
• glycine
• tryptophan
• ginkgo biloba
• L-theanine

Kugadzira Chikafu: Kurara zvirinani