Kafin ganin wadannan Nasihun Guda 9 Don Yaki da Rashin bacci, ina gayyatarku da ku kalli wannan bidiyon mai taken "Yadda ake bacci mai kyau da tashi don cin duniya."
A cikin wannan bidiyon suna ba mu bayanai tare da mabuɗan kimiyya don mu sami damar haɓaka ƙimar barcinmu kuma mu sami fa'ida daga kwanciyar hankali:
[mashashare]"El rashin barci shi ba mai kyau shawara bane. Abinda kawai zai baka damar gani sarai shine sakamakon rashin bacci, kuma wannan bayyane yana warware tunani da ji.”Carlos Monsivais
Rashin barci cuta ce ta bacci wanda ke tattare da wahalar farawa da kiyaye bacci na aƙalla dare 3 a mako. ya bambanta a tsawon lokacin da yake ɗauka da kuma yadda yake faruwa sau da yawaA cikin gajeren lokaci ana kiran shi rashin barci mai tsanani kuma idan ya dade na tsawon lokaci ana kiran sa rashin bacci mai ɗorewa, wanda shine lokacin da mutum yake da rashin bacci aƙalla dare uku a mako na wata ɗaya ko fiye.
Wasu daga cikin alamun sune: wahalar yin bacci, yawan tashi a cikin dare da kuma wahalar dawowa bacci, farkawa da sassafe, jin kasala yayin farkawa, da sauransu.
Rashin bacci iri biyu ne: rashin bacci na farko da rashin bacci na biyu.
Rashin barci na farko: yana nufin cewa mutum yana fama da matsalolin bacci waɗanda ba su da alaƙa kai tsaye da wani yanayin lafiya ko matsala.
Rashin bacci na Secondary: yana nufin mutum yana samun matsalar bacci saboda wani abu, kamar yanayin lafiya, ciwo, magungunan da suke sha, ko kuma wani abu da suke amfani da shi.
Sanadin rashin bacci
Abubuwan da ke haifar da rashin barci na iya haɗawa da: mahimmancin damuwa na rayuwa, rashin lafiya, motsin rai ko damuwa ta jiki, abubuwan da ke cikin muhalli kamar hayaniya, haske ko matsanancin yanayin zafi, wasu magunguna, tsangwama tare da tsarin bacci na yau da kullum, ɓacin rai da / ko damuwa.
Wasu dabaru don hana rashin bacci sune:
1. Kula da awanni na yau da kullun: Je zuwa gado kuma tashi a kusan lokaci guda kowace rana, wannan zai tsara jiki yayi bacci mai kyau.
2. Createirƙiri yanayin kwanciyar hankali: Dole ne a kiyaye ɗakin don hutawa da barci, ba don wasu ayyuka ba, dole ne mu kiyaye shi yadda ya kamata mai shuru da duhu mai yuwuwa kuma a yanayin zafi na yau da kullun. Dole ne kuma mu tabbatar cewa gado mai dadi ne, katifa ba ta da taushi ko tauri.
3.Kullum ka nuna kanka ga rana da rana: Wannan yana taimakawa wajen motsa sakin melatonin, wanda shine hormone wanda ke taimakawa daidaita ƙirar circadian.
4. Guji yawan shan ruwa ko abinci kafin bacci, kasancewar hakan yana wahalar yin bacci.
5. A yawaita cin abinci mai wadatar sinadarai masu guba (kamar su koren ganye) da fruitsa fruitsan itace (kamar su blueberries, pomegranate, da cherries). Abincin da ke dauke da carbohydrates da ƙarancin furotin da mai na iya haɓaka samarwar serotonin da melatonin, sinadaran kwakwalwa wadanda suke hade da bacci. Cin abinci mai yawa na carbohydrates kafin kwanciya zai iya taimakawa (granola, hatsin da ba a ƙoshi ba, ko kuki tare da madara)
6. Motsa jiki a kai a kai: Motsa jiki na yau da kullun, matsakaici (mintuna 30 a rana kwana 5 a mako) na iya taimakawa dan magance wasu tashin hankali da aka gina da rana, Ana ba da shawarar yin ta kafin cin abincin dare kuma bai kamata a yi ta kusa da lokacin barci ba (aƙalla awanni 3 kafin haka), tunda in ba haka ba, akasin hakan na iya faruwa.
7. Ingest shayin Valerian (Valeriana sp.) Daidaitaccen tsantsa, 200-400 MG a lokacin kwanciya, don Don yin barci.
8. Guji kallon agogo: Wannan yana inganta damuwa da yawan damuwa da lokaci.
9. Gwada shakatawa kafin ka kwanta: saboda wannan zaka iya sauraron kiɗa, karanta, aiwatar da dabarar tunani ko yin tunani.
Maganin rashin bacci
Rashin barci mai yawa bazai buƙatar maganiDon wannan, yana da mahimmanci a mai da hankali kan hanyoyin rigakafin, saboda ana iya kiyaye shi ko warkewa ta hanyar yin kyawawan halayen bacci.
Don maganin rashin bacci mai dorewa dole ne da farko ka gano ko akwai wasu cututtuka masu asali ko matsalolin kiwon lafiya da ke haifar da rashin bacci kuma idan haka ne, ya kamata a magance wannan cutar.
Har ila yau ana amfani da tsabtace bacci ga mutanen da ke fama da rashin bacci, Wannan ya ƙunshi canje-canje na rayuwa da hanyoyin kariya waɗanda suka haɗa da halaye masu kyau na bacci.
Hanyoyin kwantar da hankali mai haske, rage damuwa danniya suna taimakawa sosai, har ila yau acupuncture da acupressure suna da dadaddiyar al'adar magance rashin bacci cikin nasaraHakanan ana amfani da bitamin tare da maganin maganin gargajiya da na ganye, musamman a cikin tsofaffi.
Magunguna
Idan canje-canje a tsabtar bacci bai taimaka ba, Magungunan likita (gami da benzodiazepines) na iya dacewa. Benzodiazepines sun hada da temazepam (Restoril), flurazepam (Dalmane), estazolam (ProSom), da triazolam (Halcion). Ya kamata ku yi hankali kuma ku ɗauki waɗannan magunguna tare da kulawar gwani, tunda benzodiazepines pZasu iya haifar da dogaro na hankali da na zahiri.
Ramelteon (Rozerem) na cikin wani sabon rukunin magungunan da ake kira agonists na melatonin., Yana inganta ƙaddamar da bacci, levelsara yawan matakan melatonin na halitta, wanda ke taimakawa daidaitaccen yanayin juzu'i da motsawar bacci.
Fahimtar halayyar fahimi na iya zama da taimako ƙwarai, kamar yadda hanyoyin halayyar ke taimakawa canza dabi'un da zasu iya sa rashin bacci ya yi mummunan koyon sababbin halaye don inganta bacci. Wannan maganin an yi shi ne don dawo da tsarin bacci mai kyau, yana taimaka wa mutum ya jimre da matsalar bacci.
Hanyar halayyar-halayya, da ake kira "niyya mai rikitarwa," na taimakawa sake kafa tsarin bacci ta yi akasin halin da ke haifar da tashin hankali, tun kafin bacci, misali, mutumin da rashin bacci daga damuwa na rashin iya bacci, ya kamata ya shirya ya kasance a farke, wato aikata akasin abin da ke neman cimmawa.
Wata dabarar halayyar fahimta, da ake kira "dakatar da tunani," na taimaka rage damuwar da ke tattare da kwanciya, sannan kuma yana rage yuwuwar yawan damuwa da bacci a wasu lokuta.
Harshen Fuentes:
http://www.webmd.com/sleep-disorders/guide/insomnia-symptoms-and-causes
http://www.nhs.uk/Livewell/insomnia/Pages/insomniatips.aspx
http://umm.edu/health/medical/altmed/condition/insomnia
Ba shi da mahimmanci a ce acupoint da acupressure magunguna ne masu tasiri don rashin bacci…. Babu wata hujja ta kimiyya game da wannan, yana ɓatar da takaddar da tayi kama da sake sabunta bayanan intanet. Kwarai da gaske.
Maganin gargajiyar gargajiyar kasar Sin, shekaru dubu uku da suka gabata, ya dogara ne da hikimar al'adun da ba ta da shakku. Ilimin kimiyya ne mai ƙwarewa kamar Ilimin halin ɗan adam da sauran ingantattun ilimin kimiyya. Kuma ba don yana da tabbaci ba, yana da ƙimar ƙasa kuma yakamata a manta da gudummawar da yake bayarwa. Yana da mahimmanci a tambayi epistemology din mu lokaci-lokaci.
Na gode sosai Dolores don raba wannan labarin mai ban mamaki, yana nufin magance rashin bacci a cikin mutane.
Zan iya tabbatar da cewa shawarwarinsu suna da inganci kuma harma suna iya magance damuwa yayin da suke ba da damar shakata jiki, hankali da ruhu. Duk ya dogara da halin da kowannensu ya gabatar game da lamarin.
Amsarku dangane da gaskiyar cewa akwai mutanen da ba su dace da wannan maganin ba yana da inganci sosai, tunda duk ƙwayoyin halitta daban-daban kuma abubuwa daban-daban suna iya rinjayar su, amma gabaɗaya shawarwari ne da suka shafi jikin mutane.
A:
Arley Castro Castillo ne adam wata
Barka dai Arely, na gode sosai da bayaninka
gaisuwa