Nā mea e hiamoe ai: Natural a me ka hale kūʻai lāʻau

Anter

• Nā Hana Moe Kūlohelohe
• 1. Valerian
• 2. Chamomile
• 3. Lavender
• 4. ʻO Passionflower
• 5. Lāʻau lemi
• ʻO nā lāʻau lapaʻau lāʻau lapaʻau over-the-counter
• 1. Melatonin
• 2. Nā Antihistamines
• Nā lāʻau lapaʻau e pono ai ke kuhikuhi
• 1. ʻO Benzodiazepines
• 2. Non-benzodiazepines
• 3. Melatonin analogues
• Pehea e hoʻohana ai i nā lāʻau me ka palekana

Nui a hewahewa nā koho no ka poʻe i paʻakikī i ka hiamoe, e like me nā lāʻau kūlohelohe, e like me valerian, passionflower a chamomile paha, nā lāʻau e pono ʻole ai i kahi palapala e like me melatonin a i ʻole doxylamine, a i ʻole nā ​​hypnotics a me nā mea hoʻohiamoe, i kuhikuhi ʻia e ke kauka ʻo kahi ala hope loa, ke holo ʻole kahi hana.

I mea e hoʻomaikaʻi ai i ka hiamoe, pono mau nā ʻano olakino e pono mau, e like me ka meaʻai maikaʻi, hoʻoikaika kino maʻamau a me nā hana hoʻomaha no nā lāʻau. E aʻo pehea e hoʻōla ai i ka hiamoe ʻole me ka lawe ʻole ʻana i ka lāʻau.

Nā Hana Moe Kūlohelohe

Pono nā koho kūlohelohe i koho mua ke pilikia ʻoe i ka hiamoe. ʻO nā laʻana o nā koho i hiki ke kōkua i ka hoʻomaikaʻi ʻana i ka hiamoe ʻo:

1. Valerian

Loaʻa kahi aʻa a Valerian i kahi hana hoʻomaliʻi, hōʻemi i ka hopohopo a hoʻomaikaʻi i ka maikaʻi o ka hiamoe. E aʻo i nā pono āpau o kēia mea kanu.

ʻO Valerian kahi mea kanu i hoʻohana ākea ʻia, hiki ke loaʻa i loko o kekahi mau mea hoʻopili, e like me Valdorm, Valerimed, Valmane a i ʻole Calman, no ka laʻana. ʻO nā lāʻau i ʻōlelo ʻia mai 45 a 450 mg, ma kahi o 30 mau minuke ma mua o ka hiamoe.

2. Chamomile

ʻO Chamomile kahi mea kanu e kōkua i ka mālie, hoʻomaha a hoʻoliʻiliʻi i ke koʻikoʻi a me ka hopohopo, ʻo ia mau kumu pinepine i lilo i ka hiamoe. No ka leʻaleʻa i kona pono, hiki iā ʻoe ke kī ma mua o ka hiamoe. E ʻike pehea e hoʻomākaukau ai i kahi tī chamomile a me nā pono ʻē aʻe e hiki ke loaʻa.

3. Lavender

ʻO Lavender kahi mea kanu pua lila, maʻalahi e ʻike, a he nui nā pono. E kōkua iā ʻoe e hiamoe a hoʻomaikaʻi i kou maikaʻi hiamoe, honi wale i kahi mau kulu o ka aila pono lavender ma kahi o 30 mau minuke ma mua o ka hiamoe.

Hoʻohui ʻia, hiki iā ʻoe ke hana i kahi uluna me ka lavender a i ʻole ka hui ʻana o nā mea kanu a hoʻohana iā ia i ka pō. Eia pehea e hana ai i kahi uluna ʻono.

4. ʻO Passionflower

ʻO Passionflower kahi mea kanu i hoʻohana nui ʻia i ka hiamoe, ka hopohopo a me nā maʻi ʻē aʻe o ka ʻōnaehana ʻōnaehana waena, no ka mea waiwai i nā flavonoids a me nā alkaloids, kahi e hoʻēmi ai i ka hana kaʻa, he hana sedative, anxiolytic a me antispasmodic a kōkua e hoʻolōʻihi i ka hiamoe.

Hiki ke loaʻa hoʻokahi ʻo Passionflower a i ʻole hui pū ʻia me nā lāʻau lapaʻau ʻē aʻe, i nā mea hoʻopili e like me Pasalix, Passiflorine, Ritmoneuran, Tensart a i ʻole Calman, no ka laʻana a i ʻole ke ʻano tī. I ka hihia o nā mea hoʻopihapiha, hiki ke hoʻololi i ka lāʻau i koi ʻia ma kahi o 100 a 200 mg ma mua o ka hiamoe.

5. Lāʻau lemi

ʻO Lemon balm kahi mea kanu me nā mea hōʻoluʻolu e hoʻomaikaʻi ai i ka maikaʻi o ka hiamoe. No ka leʻaleʻa i kēia mau pono, e hana wale i kahi tī me kona lau. E ʻike pehea e hoʻomākaukau ai i kahi tī balema a me nā pono olakino ʻē aʻe i loaʻa.

E nānā i ka wikiō aʻe a ʻike i nā laʻana hou aʻe o nā tranquilizers kūlohelohe e kōkua ai i ka hōʻemi ʻana i ka hopohopo a me ka hiamoe maikaʻi ʻana.

ʻO nā lāʻau lapaʻau lāʻau lapaʻau over-the-counter

Inā ʻaʻole maikaʻi kekahi o nā hana kūlohelohe i ka hoʻomaikaʻi ʻana i ka hiamoe, hiki i kekahi ke koho i nā lāʻau lapaʻau, ʻaʻole pono kēia e kūʻai i kahi kuhikuhi. Eia nō naʻe, ʻaʻole pono e hoʻomāinoino ʻia kāna hoʻohana a ʻoi aku ka maikaʻi o ke kamaʻilio ʻana me ke kauka ma mua o ka lawe ʻana.

1. Melatonin

ʻO Melatonin kahi mea i hana ʻia e ke kino ponoʻī, nona ka hana e hoʻoponopono ai i ka lepe circadian, e hana maʻamau. Hoʻopili ʻia ka hana ʻana o melatonin e ka hōʻike ʻana i nā pōʻaiapuni o ka mālamalama a me ka pouli, e hoʻouluulu ʻia ana i ka auwina lā a kaohi ʻia i ka lā.

No laila, hiki ke kōkua i ka lawe ʻana i melatonin exogenous i nā maʻi o ka hiamoe a me nā loli i ka circadian rhythm, e like me ka mea i loaʻa i ka poʻe memāluhiluhi ma hope o ka lele 'ana, ka poʻe e hana ana i nā loli i ka pō, a i ʻole nā ​​mea ʻeha i nā maʻi psychiatric. I kēia mau hanana, makemake ka melatonin e hoʻopili hou i kēia mau pōʻai, e hana pū i ka hopena hypnotic a me ka sedative, no laila ke hāpai nei i ka hoʻokomo a me ka mālama ʻana o ka hiamoe.

ʻO ka lāʻau i makemake ʻia o melatonin mai 1 a 2 mg, a no ke kūʻai ʻana i nā kiʻekiʻena kiʻekiʻe, pono paha e hōʻike i kahi kauka. E aʻo hou aʻe e pili ana i nā pono olakino o melatonin.

2. Nā Antihistamines

ʻO Doxylamine kahi lāʻau i loaʻa kahi hana antihistamine ikaika a hiki ke hoʻohana ʻia i nā hanana sporadic, kahi e paʻakikī ai ke kanaka e hiamoe a mālama paha i ka hiamoe mau. ʻO ka lāʻau i koi ʻia o doxylamine mai 12 a 25 mg a pono e lawe ʻia ma kahi o ka hapalua hola ma mua o ka hiamoe.

I mea e hōʻalo ai i nā hopena i makemake ʻole ʻia i ka lā aʻe, e like me ka māluhiluhi, hiamoe a i ʻole ʻeha poʻo, pono ke kanaka e hiamoe ma 8 mau hola.

Nā lāʻau lapaʻau e pono ai ke kuhikuhi

ʻO kēia mau lāʻau lapaʻau, i kapa ʻia he hypnotics a me nā mea hoʻohiamoe, ʻo ia ke koho hope loa e kōkua iā ʻoe e hiamoe a pono e hōʻalo ʻia i nā manawa a pau e hiki ai,

1. ʻO Benzodiazepines

ʻO nā benzodiazepines kūpono loa no ka mālama ʻana i ka hiamoe ʻo estazolam, flurazepam (Dalmadorm) a me temazepam. Aia ke ana ma muli o ke kanaka, ke koʻikoʻi o ka hiamoe a pono e paipai mau ʻia e ke kauka.

2. Non-benzodiazepines

ʻO kēia mau hoʻoponopono hou aku a ʻoi aku ka liʻiliʻi o nā hopena ma mua o ka benzodiazepines a me ka liʻiliʻi o ka hilinaʻi, akā naʻe, pono e hoʻohana ʻia me ka akahele a ma lalo o ka mālama olakino. ʻO nā mea i kuhikuhi pinepine ʻia he zaleplon (Sonata) a me zolpidem (Stilnox), no ka laʻana.

3. Melatonin analogues

ʻO Rozerem kahi pila moe e loaʻa ana ka ramelteone i loko o kāna ʻano, kahi mea hiki ke hoʻopaʻa i nā mea loaʻa melatonin i ka lolo a hana i kahi hopena e like me ka hana o kēia hormone, ka mea e kōkua iā ʻoe e hiamoe a mālama i kahi hiamoe a me ka maikaʻi o ka hiamoe. .

ʻO ka lāʻau i koi ʻia ʻo 1 8 mg papa, ma kahi o 30 mau minuke ma mua o ka hiamoe.

Pehea e hoʻohana ai i nā lāʻau me ka palekana

I ka wā o ka mālama ʻana me nā lāʻau e kōkua iā ʻoe e hiamoe, pono ʻoe e hōʻalo i ka inu ʻana i nā mea inu ʻona a i ʻole nā ​​lāʻau hoʻohiamoe ʻē aʻe kokoke i ka manawa o ka lawe ʻana, pono ʻoe e hiamoe ma kahi o 8 mau hola, e pale ai i ke ala ʻana me ka hiamoe i ka lā aʻe a ʻaʻole pono ʻoe e inu i ka mea inu. . keu lāʻau ma ke aumoe.

Eia hou, pono e hoʻomaka mau kekahi i ka lāʻau lapaʻau me ka mahele lāʻau haʻahaʻa loa, e pale i ka hoʻohana pinepine ʻana i hiki a mai hoʻokele a hana i nā mīkini i ka hopena o ka lāʻau.

Eia kekahi mau ʻōlelo aʻoaʻo e hiki ke kōkua iā ʻoe e hiamoe maikaʻi: