Pali zinthu zambiri zogona pamsika, zimakhala zovuta kudziwa zomwe zili zenizeni komanso zomwe zili B.S. Kodi tiyi ameneyo kwenikweni kukuthandizani kugona kale? Nanga bwanji chigoba chamaso chomwe chimalonjeza kukuthandizani kugona usiku wonse? Kuti tilekanitse miyala yamtengo wapatali ku gimmicks, tinatembenukira ku zabwino: akatswiri ogona. Nazi mankhwala khumi ogona omwe amalangizadi.
Zogwirizana: 7 Zomwe Muyenera Kuzipeza Kuti Mugone Bwino Usiku, Malinga ndi Omwe Akale A Insomniacs
Bed Bath ndi Kupitilira1. Therapedic Reversible Weighted Blanket
Sizochitika mwangozi kuti mumatuluka pabedi nthawi iliyonse mukamasangalala ndi bulangeti lanu lolemera. Malinga ndi National Sleep Foundation , ndichifukwa chakuti amachepetsa nkhawa, amachulukitsa milingo ya serotonin komanso amachepetsa kusakhazikika kwa anthu ena. Ndakhala ndi odwala angapo omwe amafotokoza kuti amapindula ndi izi, akutsimikizira Dr. Alex Dimitrio, MD, awiri ovomerezeka ndi mankhwala okhudza matenda a maganizo ndi kugona komanso woyambitsa Menlo Park Psychiatry & Mankhwala Ogona . Chofunda ichi chawonjezera ndemanga 200 za nyenyezi zisanu pa Bed Bath & Beyond, ambiri omwe amati adathetsa mavuto awo ogona.
Dermstore2. Izi Zimagwira Ntchito Yotsikira Kugona Pilo
Lavender, vetiver ndi mafuta a chamomile amalumikizana kuti akutsogolereni ku dreamland mu utsi wodekha wa pilo. Mtunduwu umanena kuti fungo lonunkhira likuthandizani kuti muzigona mozama, mopumula komanso kudzuka mutatsitsimuka. Ngakhale kuti sakutsimikizira kuti mankhwalawa adzalimbikitsa kugona, Dr. Dimitrius akusonyeza kuti zingakuthandizeni kumasuka musanagone. Pali umboni wina wosonyeza kuti lavender imakhala ndi mphamvu yochepetsetsa, yomwe imatha kuchepetsa kugunda kwa mtima ndikupangitsa kupuma, akutero.
Kuzungulira3. Hum Nutrition Kukongola zzZz Sleep Support Supplement
Simusamala ndi zowonjezera? Ifenso. Koma Dr. Dimitrius ananena kuti melatonin ndi yofunika kuiyesa chifukwa ingathandize anthu ena kugona msanga. Kusiyanasiyana kwa Hum Nutrition kuli ndi 3mg ya chithandizo chodziwika bwino cha kugona, kuphatikizapo 10mg ya vitamini B6 kuti athandize kupanga serotonin, yomwe imaganiziridwa kuti imayang'anira kugona. Koma ngati mutayesa gummy, chigamba kapena kupopera, mawonekedwe enieniwo sanatsimikizidwe kuti akupanga kusiyana, Dr. Dimitrius akutsindika. Kuti muthandize thupi lanu kupanga melatonin yakeyake, muyenera kuyatsa magetsi musanagone, kupewa zowonera ndikukhazikitsa nthawi yogona.
Verishop4. SNOOZ White Noise Sound Machine
Makina ena oyera a phokoso ndi abwino kuposa ena, ndipo iyi imanenedwa kukhala yabwino koposa. Ndi chifukwa chakuti ili ndi fani mkati mwake, kotero imapereka phokoso lamtendere, lenileni osati phokoso lozungulira. Dr. Joshua Tal, Ph.D., katswiri wa zamaganizo wa ku New York City wodziwa za vuto la kusowa tulo ananena kuti ngakhale amayenera kudzimvera yekha asanavomereze. SNOOZ zimamveka zolimbikitsa popeza makina a phokoso oyera opangidwa ndi mafani amaonedwa kuti ndi othandiza kwambiri.
Felix Gray5. Magalasi a Felix Gray Blue Light
Tawona kuti timakhala ndi nthawi yovuta kugona tikamawonera magawo angapo a Kutsatira musanagone, ndipo kafukufukuyo amathandizira. Malinga ndi a kuphunzira yochitidwa ndi Harvard University, kuwala kwa buluu kumapondereza kupanga melatonin m'thupi kwautali wowirikiza kawiri kuposa gwero lina la kuwala kofananako. Idasinthanso ma circadian rhythm kuwirikiza kawiri, kutanthauza kuti idataya kudzuka kwachilengedwe kwa thupi. Ndipo ngakhale njira yabwino ndiyo kupewa kuwala kwa buluu mu maola asanagone, nthawi zina timangoti chosowa kusaka kwa Netflix. Njira yothetsera vutoli? Magalasi owala a buluu . Amasefa kunyezimira kwa buluu kuti ateteze maso anu ku zovuta zoyipa za nthawi yowonekera.
Nordstrom6. The Honest Company Ultra Calming Bubble Bath
Tigwiritsa ntchito chowiringula chilichonse kuti tisambitse thovu - koma iyi ndi yokhutiritsa kwambiri. A 2019 kuphunzira lofalitsidwa mu Ndemanga Zamankhwala Ogona anapeza kuti 10 kwa mphindi 15 mu kusamba ofunda asanagone anathandiza ophunzira kugona 10 mphindi mofulumira pafupifupi. Komanso monga momwe Dr. Dimitrie anatchulira poyamba paja, lavenda mu njira imeneyi ingathandize kumasuka, kupangitsa kukhala kosavuta kugwira zzz ina mukaigwiritsa ntchito.
Amazon7. Manta Sleep Mask
Yendani, chigoba chamaso cha silika. The Manta Sleep Mask kwenikweni ndi mthunzi wakuda m'maso mwanu. Makapu apadera amaso amapangidwa kuti aziumba kumaso kwanu ndikutsekereza kuwala kwa 100%. Chinthu chonsecho ndi chosinthika kwathunthu, chifukwa ndi chiyani chomwe chimapangitsa chigoba chamaso chosasangalatsa chomwe chimakupangitsani kugona usiku? Izi zikuwoneka ngati zidapangidwa bwino, akutsimikizira Dr. Tal. Akufotokoza kuti kutsekereza kuwala kumapangitsa kuti circadian rhythm (njira yamkati yomwe imayang'anira kudzuka kwa thupi lanu), ndikukuthandizani kuti muzitha kugona mosadukiza.
Amazon8. Dodow Sleep Aid Chipangizo
Ngati lingaliro la kupuma motsogozedwa likumveka kothandiza, yesani ndi Dodow . Amapanga bwalo la kuwala pamwamba pa denga-kukokera mpweya pamene bwalolo likukulirakulira, ndiyeno nkutulutsa mpweya pamene bwalolo likuyenda. Zimachepetsa kupuma kwanu mpaka kupuma pafupifupi kasanu ndi kamodzi pa mphindi, zomwe zimasonyeza thupi lanu kuti ndi nthawi yopuma. Zochita izi ndizothandiza makamaka kwa anthu omwe amapeza malingaliro awo akuthamanga usiku, chifukwa amakupatsani chinthu choti muganizire, Dr. Tal akuti.
Amazon9. Magalasi a Ayo Premium Light Therapy
Dr. Tal posachedwapa analimbikitsa odwala ake ochepa magalasi amenewa. Ndibwino kuti mukhazikitsenso kayimbidwe kanu ka circadian, kuthana ndi vuto la jet ndikulimbana ndi vuto la nyengo (SAD), akufotokoza. Magalasi amagwira ntchito ngati bokosi lonyamulika, kukulitsa mphamvu zanu ndi kukhala tcheru masana ndikusintha kamvekedwe ka thupi lanu kuti mugone bwino usiku.
Somnox10. Somnox Sleep Robot
Loboti yogona? Ndichoncho. Kugwira boti yooneka ngati nyemba iyi kudzakuthandizani kugona tulo poyerekezera mpweya wodekha womwe mungathe kulunzanitsa mpweya wanu. Izi zingakhale zothandiza makamaka kwa munthu amene amapindula ndi njira yomvera-kotero ana kapena munthu amene amakonda mapilo ambiri, Dr. Tal akuti. Kupuma mozama, komwe amakutcha kuti kupuma kwa diaphragmatic, kungakuthandizeni kugona mwa kuyambitsa kuyankha kwa kupuma kwa thupi.
Zogwirizana: Tikuyitanira: Awa ndi Mabokosi 12 Odzisamalira Opambana a 2020
