Nongedzo kune zvekurara zvinobatsira: Ndezvipi zvaunogona kusarudza?

Dzidzo yehutano

Ndi3 mangwanani uye wanga uchikanda nekutendeuka kwemaawa. Inguva yechitatu svondo rino kuburitswa nemweya nehope uye wave kupererwa nekumwe kutsamwa kwakasimba.

Hausi wega.

80% dzevanhu vanoti vane dambudziko rekurara kamwechete pasvondo, sekureva kwa2018 Consumer Reports kuongorora. Nevakawanda kwazvo vachirwira neziso rekuvhara, hazvifanirwe kuuya sekushamisika kukuru, saka, izvo zvekubatsira kurara ibhizimusi riri kuwedzera. Vatengi veUS vanoshandisa makumi emabhiriyoni emadhora gore rega rega pazvinhu zvese kubva kumakwenzi ekuwedzera kumishonga yekurara yekurapa mukutsvaga kwekurara zvirinani.

Kushaikwa kwekurara idambudziko rakakomba, asi nyanzvi dzinoyambira kuti kune zvayakanakira nezvayakaipira kune yega yekurara rubatsiro rwakashambadzirwa. Vazhinji havana yakawanda yesainzi data inoratidza kushanda kwavo. Zvakare vamwe vanoshanda, asi nemhedzisiro - senge grogginess yemangwanani. Uye kazhinji nguva yekurara inobatsira kuita seBand-Aid, masking, asi isingatombosvika pamudzi chaiwo wedambudziko rako rekurara. Inogona kunge iri nyaya yehutano senge yekudzivirira kurara kufema (chirwere chekurara-chine chekuita nekufema) kana kusagadzikana kwemakumbo chirwere (chirwere chinosangana nekurara). Dzimwe dambudziko rekurara dzinoda kuongororwa kwechiremba uye, kazhinji, kupindira kwekurapa kwakanangidzirwa kuchinetso.

Iko hakuna yekurara rubatsiro iri 100% pasina njodzi, anodaro Scott Kutscher, MD , purofesa wehukama wepurofesa wepfungwa uye hunhu hwesaenzi pa Stanford Kurara Sayenzi Center . Iyi mishonga inogona kukonzera kuwedzeredza, kana, zvinonzwisisika, kuita kuti vanhu vanzwe sekuti havagone kurara zvachose. Munhu wese akasiyana. Uye izvo zvatisingakwanise iko kunzwisiswa kwemunhu wega neuro chemistry uye kugona kuti, 'Zvakanaka, ichi ndicho chisarudzo chakanakira iwe.'

Ndeipi nzira yakanakisa isina zvinodhaka yekushaya hope?

Kushaya hope kunotsanangurwa sekusanetseka kudonha kana kuramba wakarara nekukotsira kwemazuva anotevera. Inotaridzirwa kusingaperi kushaya hope kana kukaitika husiku hutatu kana kupfuura pavhiki kwemwedzi mitatu kana kupfuura. Nyanzvi dzekurara kwekurara dzinowanzo kupa pfungwa yekuziva maitiro ekurapa kune vanhu vanotambura nekushaya hope uye vasiri kuzorora kuzorora. Itinoita kunge inowana mhedzisiro yakafanana neyekurara mapiritsi pasina izvo zvinogona kuitika mhedzisiro, anodaro Vishesh Kapur, MD , purofesa wezvekurapa muchikamu chemapapu, kutarisirwa kwakanyanya, uye mushonga wekurara ku Yunivhesiti yeWashington Chikoro cheMishonga .Iyo kurapa inosanganisira:

• Kuchinja nzira yaunofunga nezve kurara (semuenzaniso, pachinzvimbo chekufunganya nezvekushayikwa kwekurara, nzwisisa kuti munhu wese ane dambudziko rekurara nguva nenguva).
• Kudzidzira kurapwa kwekuzorora , sekufema kwakadzika.
• Kudzidza kwakanaka kurara hutsanana , izvo zvinogona kuita kuti zvive nyore kuti iwe uwane kurara kwakanaka kweusiku. Semuenzaniso, usanwa caffeine manheru uye chengeta imba yako yekurara pane tembiricha yakanaka.

Iyo yekurapa inowanzo kupihwa nekiriniki psychologist. Zviri nani kutsvaga imwe ine kumashure mukubatsira kushandura maitiro ekurara.

Ndeipi rubatsiro rwekurara rwechisikirwo rwakanyanya?

Izvo zvakaoma kupindura. Makuru, akagadzirwa-zvakanaka masainzi ekuongorora nezvezvisikwa zvekurara-izvo zvinonyanya kuve zvine chekudya uye zvemakwenzi zvinowedzera - mashoma uye ari kure. Zvizhinji zvezvidzidzo kunze uko zvine zvisingawanikwe zviwanikwa.

Zvakakoshawo kuti uzive kuti zvekubatsira kurara zvakasikwa hazvitenderwe neU.S.Food and Drug Administration (FDA), zvinoreva kuti havaiti kuyedzwa kwakasimba kwekuchengetedza pamwe nekubudirira semamwe madhiragi. Uye sezvo zvisina kutemerwa mutemo, mafomati uye zviumbwa zvinogona kusiyana kubva kune mumwe mugadziri kuenda kune mumwe uye kunyangwe rimwe batch kune rimwe.

Nhau dzakanaka: Mishonga yakawanda yepanyama, iyo inowanikwa zviri nyore pazvinodhaka, muzvitoro, uye muzvitoro zvekudya zvehutano, inoonekwa seyakachengeteka kushandisa kwenguva pfupi, uye mhedzisiro inowanzo kuve isingawanzo. Kana zvikaitika, zvinonyanya kuuya nenzira yekutemwa nemusoro uye nenyaya dzekugaya, sekusvotwa, kurwadza, uye manyoka.

Vanhu vazhinji vanogona kukwanisa kushandisa yekurara rubatsiro kwenguva pfupi pasina mhedzisiro, anodaro Dr. Kapur.Asi izvo hazvireve kuti zvinoreva kuti kwenguva refu hapana mhedzisiro. Ngozi dzenguva refu kazhinji hadzina kuongororwa.

Kana iwe uchida kupa chaiyo yekurara rubatsiro kuyedza, iwe unofanirwa kugara uchitaura nachiremba wako kutanga, asi heano mashoma mashoma anozivikanwa sarudzo.

Valerian mudzi

Valerian mudzi iyo miti inotangira kubva kune valerian chirimwa chakakura muEurope, North America, uye Asia. A kudzokorora kwezvidzidzo kutarisa kurara uye valerian, yakaburitswa mumagazini Kurara Mushonga Ongororo, havana kuwana misiyano yakakosha pakati pevalerian uye placebo, kungave kune vanhu vane hutano kana mune vanhu vane kukanganisika kwekurara kana kushaya hope.

Zvakadaro, vamwe vanhu vanoona valerian ichibudirira-kazhinji pakuvabatsira kurara nekukurumidza. Hapana anonyatsoziva kuti ingashanda sei (kana ichinge yaita), asi vaongorori vanofunga kuti inogona kuwedzera kemikari muuropi iyo inogadzikana. Midzi yeValerian haina kukurudzirwa kune vakadzi vane nhumbu kana vanoyamwisa kana kune avo vanotora mishonga yekuzorodza seanodzvinyirira uye anodzvinyirira zvinodhaka.

Melatonin

Melatonin ihormone inowanzoitika inogadzirwa nehuropi. Inowedzera husiku, mukupindura kune rima, uye inoderera masikati. Inobatsira muviri kudzora kurara-wake kutenderera (kunodaidzwa kunzi circadian mutinhimira), ndosaka zvinowedzera melatonin zvinoita senge zvinobudirira muvanhu vane matambudziko ekurara ane chekuita nejet lag kana shift basa. Izvo zvinoita sekunge zvinoshanda mushe kune vanhu vane dambudziko rekurara (inonzi sleep latency), vanodaro nyanzvi pa Penn Mushonga muPhiladelphia. Asi nekuti ine hupenyu hupfupi, zvichireva kuti muviri unougadzirisa nekukurumidza, zvinogona kunge zvisina kunaka kune vanhu vanomuka zvakanyanya panguva yehusiku, anodaro Dr. Kutscher.

Melatonin inogona kusangana nenhamba yakakwana yemishonga. Usazvitore kana uri kutora mapiritsi ekurara, nonsteroidal anti inflammatories (NSAIDs), corticosteroids, kuwonda kweropa, antipsychotic, uye / kana zvinodhaka zvinoshandiswa kurapa kushushikana, kushushikana, kana BP. Nekuti chinhu chayo chinoshanda ihormone, inogona kuve nemhedzisiro pamahomoni ekubereka. Melatonin ndizvo haina kukurudzirwa kuti ishandiswe muvana kana mune vakadzi vane nhumbu kana vanoyamwisa vasina mvumo yachiremba.

Magnesium

Magnesium chikafu chekudya chinowanikwa mumashizha emashizha, nzungu, bhinzi, zviyo zvakakwana, uye zvimwe zvekudya. Izvo zvakakosha kune yakaurayiwa yemabasa emuviri, kusanganisira kurara. Kutsvagisa nezvekushandiswa kwemagesium ekuwedzera semubatsiri wekurara ishoma, asi mune imwe kudzidza kubva 2012, vanhu vakura vachitora 500 mg ye magnesium oxide husiku hwoga hwega kwevhiki sere vakakwanisa kurara nekukurumidza uye kuramba vakarara kwenguva refu kupfuura zvidzidzo zvinotora nzvimbo inonyorwa.

Izvo zvinofungidzirwa kuti kushomeka kwemagesium kunogona kukonzera matambudziko mumuviri wemu circadian mutinhimira uye kudzikisa mazinga e melatonin. Magnesium inobatsirawo kuwedzera iyo neurotransmitter GABA, iyo inobatsira iwe kuti unzwe wakasununguka uye wakadzikama. Magnesium yekuwedzera inogona kukanganisa kupinza kwemishonga yakadai semishonga inorwisa mabhakitiriya, uye inogona kusangana nevamwe, senge mishonga yeropa. Enderera nokungwarira.

Ndeipi yakanakisa pamusoro-pe-counter kurara rubatsiro?

Mazhinji ekurapa-e-counter ekurapa mishonga anongodzokororwazve antihistamines, dzimwe nguva nemarwadzo ekudzivirira akadai seacetaminophen kana ibuprofen (funga Tylenol PM uye Zvakaipa PM ). Antihistamines mishonga inowanzo shandiswa kurapa zviratidzo zvekurwiswa asi iinewo mamwe maratidziro. Ivo vanobatsira kusimudzira kukotsira nekuvharira kemikari inonzi histamine, iyo inoita chinzvimbo mukugadzirisa kumuka. Idzi idzi rubatsiro rwekurara kweOTC dzinowanikwa zviri nyore kuzvitoro zvemishonga nezvitoro.

Vazhinji vanachiremba vanoti hapana chakaipa nekutora antihistamine nguva nenguva kuti ikubatsire kurara. Asi, ivo vanonyevera kuti iwe haugone kuwana kurara kwemhando yepamusoro kushandisa imwe. Iwe unogona kutambura nemhedzisiro, kusanganisira anotevera-zuva grogginess (aka, yekurara hangover), yakaoma muromo, kunzwa kwekushushikana, kurara kufamba, uye kuvhiringidzika, kunyanya kana iwe wakura. Vanhu vazhinji vanokurumidza kuvaka kushivirira kune iyo sedating mhedzisiro yeantihistamines, dzimwe nguva mune imwe vhiki yemavhiki.

Mimwe yeanopfuura-the-counter antihistamines anowanzo shandiswa pakurara ndeaya:

• Diphenhydramine,inowanikwa mu Benadryl , Zzzquil , uye Aleve PM , pakati pevamwe
• Doxylamine inotapira, inowanikwa mu Unisom , Nyquil , nevamwe

Antihistamines haifanire kushandiswa nevana vari pasi pematanhatu kana nechero munhu ane nyaya dzekufema senge asthma, glaucoma, matambudziko kuita weti (semuenzaniso, kubva pakuwedzera kweprostate), chirwere chemwoyo, BP, kana zvinetso zvetachiona. Kana iwe ukasarudza kutora imwe nguva antihistamine yekurara, chengetedza zvigadzirwa nezvakawedzerwa marwadzo ekudzora kunze kwekunge iwe uchida imwe.

Chii icho chiremba acharaira kushaya hope?

Usati wanyora piritsi yekurara, wako mupi wezvehutano anoda kuzokuongorora. Chiremba wako anogona kukukumbira kuti ugadzire danda rekurara kuti uone kuti unorara zvakadii, zvinotora nguva yakareba sei kuti ubate hope, nezvimwe. Unogona kunge uine ropa rakakweverwa kuti uone kana uine dambudziko rekurapa rinounza matambudziko ekurara, senge chirwere chetachiona. . Iwe unogona kutoita yehusiku kurara kudzidza, kubatsira kuongorora nyaya senge yekurara kufema.

Kana mushandi wako wezvehutano achifunga kuti piritsi yekurara yakakunakira iwe, iye achazopa imwe zvichibva nezviratidzo zvako. Mamwe mapiritsi ekurara, akadai se Ambien uye Sonata, shanda zvirinani kune avo vane dambudziko rekurara. Vamwe, vakadai Lunesta uye Restoril , yakanakira avo vane nyaya dzekurara.

Kazhinji, kurara mapiritsi ndeyekushandisa kwenguva pfupi, zvine musoro kwemavhiki asingasviki maviri.Chiratidzo chakajeka ndechechinetso chiri chenguva pfupi, anodaro Dr. Kapur. Semuenzaniso, kana paine kushushikana kana kushushikana kwakatenderedza riri kuuya basa nguva yekupedzisira. Kushandiswa kwenguva refu kunogona kukonzera kutsamira, izvo zvinoita kuti zvive zvakaoma kupfuura nakare kurara zvakanaka pasina kushandisa mapiritsi. Mapiritsi ekurara haasi asina mhedzisiro, ayo anogona kusanganisira kukotsira masikati, dzungu, uye, kashoma, kurara kufamba / kutyaira / kudya. Aya anotevera mapiritsi ekurara anowanzo gadzwa.

Benzodiazepines

Iyi mishonga yave ichishandiswa kwemakumi emakore kubatsira kubata matambudziko ekurara. Ivo vanoshanda pane iyo neurotransmitter GABA, iyo inogona kuve nekudzikamisa mhedzisiro kuuropi. Mienzaniso inosanganisira:

• Halcion
• Restoril
• Dalmane

Asiri-benzodiazepine hypnotics

Kunyangwe zvinorehwa nezita iri, mishonga iyi inoshanda zvakafanana kune benzodiazepines, ichibatsira kusimudza mazinga eGABA muuropi. Ivo vanonamira zvakanyanya GABA zvinogamuchirwa kupfuura benzodiazepines, saka vanowanzove nemhedzisiro mhedzisiro. Mamwe mazita ezita anosanganisira:

• Sonata
• Lunesta

Orexin vanogamuchira vanopokana

Aya ndiwo mukirasi mutsva wemishonga ichangobvumidzwa neDFA yezvinhu zvekurara. Vanobatsira kuvhara orexin, kemikari yeuropi inoita kuti unzwe wakangwarira. Kunge asiri-benzodiazepine hypnotics, ivo vanonyanya kusarudza mukutarisa kwavo, saka vanouya nemhedzisiro mishoma. Wega orexin receptor antagonist parizvino aripo Belsomra (suvorexant).

Chii chinowanzoitika kwete yakatemwa kushaya hope? Anti-kunetseka mishonga senge Xanax kana Ativan . Ivo pavanenge vachigara, ivo vanowanzo kuve vane tsika-yekuumba uye iwe unogona kuvaka kushivirira kwavari. Ivo zvakare vanowanzo shandura kurara kwemunhu kuvaka, anodaro Dr. Kutscher. Ivo vanodzvinyirira REM uye yakadzika wave kurara, nhanho mbiri dzakakosha kune hutano hwemuviri nepfungwa.

Chii chekufunga usati watora yekurara rubatsiro

Zvinhu zvekurara zvinogona kuve sarudzo yakanaka yekushandisa kwenguva pfupi, asi zviri nani kuti utore chiremba wako nhungamiro uye nhungamiro usati waedza imwe.

Funga zvimwe zvinowedzera uye mishonga yauri kutora -Kunyangwe vari OTC. Kubatanidza rubatsiro rwekurara nemishonga inotonhora, yakadai seNyquil, kana zvimwe zvinodzvinyirira zvinogona kukonzera kuwedzeredza kune njodzi.

Vanhu vanotora zvinokurudzira senge Adderall , yaishandiswa kurapa hanya deficit disorder (ADD) uye narcolepsy —kurara masikati zvakanyanya — kazhinji inonyunyuta nezvematambudziko ekurara. Chiremba wako anogona kuraira yekurara rubatsiro kana kushandura iyo nguva yeanosimudzira kudzikisa husiku mhedzisiro. Mune mamwe mazwi, chiremba wako angangoda kutora mishonga yako uye madheji avo.

Bvunza kana zera rako kana mamiriro anomutsa njodzi yako . Yakawanda yekubatsira yekurara inoshanda pamahormone uye makemikari ehuropi, saka vakadzi vane nhumbu kana kuyamwisa, vana, uye vakwegura vanofanirwa kungwarira. Kunyangwe iwe ukawira mune chimwe chezvikamu izvi, iwe unogona achiri kukwanisa kutora yekurara rubatsiro.

Kune huwandu hwesarudzo huripo, anodaro Dr. Kutscher. Chinokosha kunzwisisa kuti ndeipi mishonga ine kudyidzana kushoma nezvinhu zviri kutotorwa uye kuve nechokwadi chekuti murwere anoziva nezve zvingangoitika mhedzisiro. Nokurapa kwakanaka, iwe unenge wakarara zvirinani munguva pfupi.