Miningi kakhulu imikhiqizo yokulala emakethe, kungaba nzima ukusho ukuthi yimiphi eyiqiniso nokuthi iyiphi i-B.S. Ingabe lelo tiye ngempela ikusiza ukuthi ulale ngaphambi kwesikhathi? Kuthiwani ngesifihla-buso esithembisa ukukusiza ukuthi ulale ubusuku bonke? Ukuze sihlukanise amagugu ku-gimmicks, siphendukele kwabachwepheshe: ochwepheshe bokulala. Nansi imikhiqizo eyishumi yokulala abayincomayo ngempela.
OKUhlobene: 7 Okufanele Ube nakho Ukuze Ulale Kahle Ngobusuku, Ngokusho Kwabakade Bengaqwasha
Ibhavu Lokulala Nangaphezulu1. Ingubo Yokwelapha Ehlehliswayo enesisindo
Akukona nje ukuqondana ukuthi uphuma kusofa njalo lapho uthokomele ngengubo yakho enesisindo. Ngokusho kwe I-National Sleep Foundation , lokho kungenxa yokuthi banciphisa ukukhathazeka, bakhuphule amazinga e-serotonin futhi banciphise ukungahlaliseki kwabanye abantu. Ngibe nenani leziguli ezibika ukuhlomula kulokhu, kuqinisekisa uDkt. Alex Dimitrio, M.D., ogunyazwe kabili ebhodini lezokwelapha zengqondo nezokulala kanye nomsunguli we I-Menlo Park Psychiatry & Nemithi Yokulala . Le ngubo yokulala ihlanganise izibuyekezo zezinkanyezi ezinhlanu ezingaphezu kuka-200 ku-Bed Bath & Beyond, eziningi zazo ezithi zixazulule izinkinga zabo zokulala.
Dermstore2. Lokhu Kusebenza Deep Sleep Pillow Spray
I-lavender, i-vetiver kanye nowoyela we-chamomile bajoyina amandla ukukuyisa ezweni lamaphupho kulesi sifutho somcamelo esizolile. Umkhiqizo uthi iphunga elimnandi lizokusiza ujabulele ukulala okujulile, okuzolile futhi uvuke uqabulekile. Nakuba engaqinisekisi ngokuqondile ukuthi lo mkhiqizo uzokhuthaza ukulala, uDkt. Dimitrius uphakamisa ukuthi ungakusiza uphumule ngaphambi kokulala. Kunobunye ubufakazi bokuthi i-lavender inomphumela wokupholisa, okungenzeka ukuthi unciphise izinga lokushaya kwenhliziyo futhi ibangele ukuphumula, uthi.
Zungeza3. I-Hum Nutrition Beauty zzZz Isengezo Sokulala
Ingabe ukhathazekile ngezithasiselo? Nathi futhi. Kodwa uDkt. Dimitriu uthi i-melatonin ikufanele ukuzama ngoba ingasiza abanye abantu ukuba balale ngokushesha. Ukuhluka kwe-Hum Nutrition kuqukethe i-3mg yosizo lokulala oludumile, kanye no-10mg wevithamini B6 ukusiza ekukhiqizeni i-serotonin, okucatshangwa ukuthi ilawula amaphethini okulala. Kodwa kungakhathaliseki ukuthi uzama i-gummy, i-patch noma isifutho, ifomu eliqondile alikafakazelwa ukuthi lenza umehluko okwamanje, uDkt Dimitrius uyagcizelela. Ukuze usize umzimba wakho ukhiqize eyawo i-melatonin, kufanele ukhanyise izibani ngaphambi kokulala, ugweme izikrini futhi ubeke isikhathi sokulala esivamile.
Verishop4. Umshini Womsindo Omhlophe we-SNOOZ
Eminye imishini yomsindo emhlophe ingcono kuneminye, futhi lena kunamahemuhemu okuthi iyona engcono kunazo zonke. Lokho kungenxa yokuthi ine-fan ngaphakathi kuyo, ngakho-ke inikeza umsindo onokuthula, wangempela kunokuba i-loping track. UDkt. Joshua Tal, Ph.D., isazi sokusebenza kwengqondo esizinze eNew York City onguchwepheshe bokuqwasha uphawula ukuthi nakuba kwakuzodingeka azizwele yena ngaphambi kokukugunyaza ngokugcwele, SNOOZ kuzwakala kuthembisa njengoba imishini yomsindo omhlophe esekwe kubalandeli ithathwa njengesebenza kakhulu.
Felix Gray5. Izibuko Ezikhanyayo Eziluhlaza Ezimpunga zikaFelix
Siqaphele ukuthi siba nesikhathi esinzima sokulala lapho sibuka iziqephu ezimbalwa Ukulandelana ngaphambi kokulala, futhi ucwaningo luyasekela. Ngokusho kuka-a funda eyenziwa yi-Harvard University, ukuchayeka ekukhanyeni okuluhlaza okwesibhakabhaka kucindezela ukukhiqizwa kwe-melatonin yomzimba isikhathi esiphindwe kabili kunomunye umthombo wokukhanya oqhathanisekayo. Iphinde yashintsha isigqi se-circadian ngokuphindwe kabili, okusho ukuthi ilahle umjikelezo wokuvuka wemvelo womzimba. Futhi nakuba ikhambi elingcono kakhulu ukugwema ukukhanya okwesibhakabhaka emahoreni ngaphambi kokulala, ngezinye izikhathi thina nje isidingo ukubheja kweNetflix. Isixazululo? Izibuko ezikhanyayo eziluhlaza okwesibhakabhaka . Bahlunga imisebe yokukhanya eluhlaza okwesibhakabhaka ukuze bavikele amehlo akho emithelela engemihle yesikhathi sesikrini.
I-Nordstrom6. Inkampani Ethembekile I-Ultra Calming Bubble Bath
Sizosebenzisa noma yiziphi izaba ukuze sigeze ngebhamuza—kodwa lesi siyakholisa kakhulu. A 2019 funda ishicilelwe ku Ukubuyekezwa Kwemithi Yokulala ithole ukuthi imizuzu eyi-10 kuye kweyi-15 ekugezeni okufudumele ngaphambi kokulala yasiza ababambiqhaza ukuthi balale imizuzu eyi-10 ngokushesha ngokwesilinganiso. Futhi njengoba uDkt. Dimitriu ashilo ekuqaleni, i-lavender kule fomula ingase isize ekuphumuleni, yenze kube lula ukubamba ama-zzz ngemva kokusetshenziswa.
I-Amazon7. I-Manta Sleep Mask
Hamba, imaski yamehlo kasilika. I Manta Sleep Mask ngokuyisisekelo kuwumthunzi omnyama wezinhlamvu zamehlo akho. Izinkomishi zamehlo eziyingqayizivele zenzelwe ukubumba ebusweni bakho futhi zivimbele ukukhanya okungamaphesenti ayi-100. Yonke le nto iyalungiseka ngokugcwele, ngoba kusiza ngani imaski yamehlo engakhululekile ekugcina uphapheme ebusuku? Lena ibonakala sengathi iklanywe kahle, kuqinisekisa uDkt. Tal. Uchaza ukuthi ukuvimba ukukhanya kugcina isigqi sakho se-circadian (inqubo yangaphakathi elawula umjikelezo wokuvuka komzimba wakho) silungile, kukusize ekugcineni uthole ukuthizela okungaphazanyiswa.
I-Amazon8. Idivayisi ye-Dodow Sleep Aid
Uma umqondo wokuphefumula okuqondisiwe uzwakala uwusizo, zama i-Dodow . Iveza isiyingi sokukhanya ophahleni - donsa umoya lapho umbuthano ukhula, bese ukhipha umoya njengoba umbuthano ungena. Kwehlisa ukuphefumula kwakho kuze kufike ekuphefumuleni okuyisithupha ngomzuzu, okubonisa umzimba wakho ukuthi sekuyisikhathi sokuphumula. Lo msebenzi uwusizo ikakhulukazi kubantu abathola izingqondo zabo zigijima ebusuku, ngoba kukunikeza okuthile ongagxila kukho, kusho uDkt. Tal.
I-Amazon9. Izibuko ze-Ayo Premium Light Therapy
UDkt. Tal usanda kuncoma lezi zibuko zokwelapha ezigulini zakhe ezimbalwa. Zikulungele ngempela ukusetha kabusha isigqi sakho se-circadian, ukubhekana ne-jet lag kanye nokulwa nesifo se-seasonal affective disorder (SAD), uyachaza. Izibuko zisebenza njengebhokisi lokukhanya eliphathekayo, zikhuphula amazinga akho wamandla kanye nokuphaphama phakathi nosuku futhi zilungisa isigqi somzimba wakho ukuze ulale kangcono ebusuku.
I-Somnox10. Somnox Sleep Robot
Irobhothi lokulala? Kulungile. Ukugona le bot emise okukabhontshisi kuzokusiza ukuthi ulale ngokulingisa iphethini yokuphefumula ezolile ongavumelanisa kuyo umoya wakho. Lokhu kungaba usizo ikakhulukazi kumuntu ozuzayo endleleni yezinzwa—ngakho izingane noma othile othanda imicamelo eminingi, kusho uDkt. Tal. Ukuphefumula okujulile, okubhekisela kukho njengokuphefumula kwe-diaphragmatic, kungakusiza ulale ngokuvula impendulo yokuphumula komzimba.
OKUhlobene: Siyayibiza: Lawa Amabhokisi Okubhalisa Okuzinakekela Angcono Kakhulu ayi-12 ka-2020
