Pehea e paʻi ai i ka Insomnia ma Menopause

Anter

• Hoʻoponopono hale no ka hiamoe ma menopause
• Nā Pono
• Hoʻomākaukau hoʻomākaukau
• Nā ʻōlelo aʻoaʻo ʻē aʻe e kaua i ka hiamoe ʻole

ʻO ka insomnia ma ka menopause he mea maʻamau a pili i nā loli hormonal maʻamau o kēia pae. No laila, hiki i kahi synthetic a i ʻole kūlohelohe hormon replacement therapy ke lilo i hopena maikaʻi e lanakila ai i ka hiamoe a me nā ʻōuli maʻamau o kēia ʻano e like me nā uila wela, ka hopohopo a me ka huhū.

Eia hou, e hakakā i ka hiamoe ʻole a hōʻoia i ka hiamoe maikaʻi o ka pō, e hana ana i kekahi ʻano o ka hana hoʻomaha i loko o 30 mau minuke ma mua o ka hiamoe e like me ka heluhelu ʻana i kahi puke i kahi kukui uila kahi hopena maikaʻi loa, hiki ke kōkua i nā hihia he nui.

E nānā hoʻi pehea e hiki ai i ka papaʻai ke kōkua i ke kōkua ʻana i nā hōʻailona menopause maʻamau.

Hoʻoponopono hale no ka hiamoe ma menopause

ʻO kahi lapaʻau home maikaʻi e hakakā i ka hiamoe ʻole i ka manawa o ka menopause ka inu ʻana i ke kī momona i ka pō, 30 a 60 mau minuke, ma mua o ka hiamoe ʻana no ka mea he hasfower, kahi mea i loaʻa nā lāʻau sedative e makemake i ka hiamoe.

Nā Pono

• 18 gram o nā lau hua kuko;
• 2 mau kīʻaha o ka wai paila.

Hoʻomākaukau hoʻomākaukau

E hoʻomoʻi i nā lau hua aloha i ʻokiʻoki ʻia i ka wai e hoʻolapalapa ana a uhi ma kahi o 10 mau minuke, kānana a inu ma hope. Paipai ʻia e inu ma kahi o 2 mau kīʻaha o kēia tī i kēlā me kēia lā.

ʻO kahi koho ʻē aʻe e lawe i nā capsule Passiflora, no ka mea makemake lākou i ka hiamoe a ʻae maikaʻi ʻia ia e ke kino me ka ʻole o ka hilinaʻi. E aʻo hou aʻe e pili ana i kēia ʻano capsule a pehea e lawe ai iā lākou.

Nā ʻōlelo aʻoaʻo ʻē aʻe e kaua i ka hiamoe ʻole

ʻO kekahi mau ʻōlelo aʻoaʻo ʻē aʻe e kaua aku i ka hiamoe i ka manawa o ka menopause:

• E moe mau i lalo a ala i ka manawa like, ʻoiai inā ʻaʻole ʻoe i hiamoe nui;
• Hōʻalo i ka lawe naps i ke ao;
• Hōʻalo i ka lawe ʻana o ka caffeine ma hope o ka hola 6 o ke ahiahi;
• E ʻai i ka pāʻina hope loa o ka lā, ma ka liʻiliʻi he 2 mau hola ma mua o ka hiamoe ʻana a mai hōʻalo nui iā ia;
• E hōʻalo i ka loaʻa ʻana o kahi kīwī a kamepiula paha i ka lumi moe;
• Hana i ka hoʻoikaika kino maʻamau, akā pale i ka hana ma hope o 5 pm.

ʻO kekahi kihi maikaʻi loa no ka hiamoe maikaʻi ʻana i ka pō e lawe i 1 kīʻaha o ka waiū bipi mehana ma mua o ka hiamoe ʻana no ka mea ʻo ka tryptophan ka mea, kahi mea makemake i ka hiamoe.

Inā ma hope o ka hahai ʻana i kēia mau ʻōlelo aʻoaʻo āpau e hoʻomau ka insomnia, hiki i ke kauka ke koi i ka hoʻohana ʻana i ka waihona melatonin, no ka laʻana. Hoʻomaikaʻi ka melatonin synthetic i ka maikaʻi o ka hiamoe a no laila maikaʻi loa i ka ala ʻana i ka pō. Hiki ke hoʻololi i ka mahele lāʻau i ʻōlelo ʻia o melatonin ma waena o 1 a 3 mg, 30 mau minuke ma mua o ka hiamoe.

E ʻike pehea e hiki ai i ka meaʻai ke kōkua iā ʻoe e hiamoe maikaʻi: