biofeedback. Ongororo yeasiri-emishonga marapirwo ekushaya hope anosimbisa kushanda kwebiofeedback mukurapa kushaya hope.⁹. Pakati pezvidzidzo zve9 zvakaongororwa, 2 chete haina kuratidza zviri nani maitiro ekurapa pane placebo. Mhedzisiro yebiofeedback ingafananidzwa neiyo inowanikwa uchishandisa yakajairwa kuzorora maitiro. Zvichida nekuda kweichi chikonzero, kwemakore gumi nemashanu apfuura, huwandu hwemiyedzo yekiriniki pachinhu ichi hwave huchidzikira: biofeedback inoda nguva yakawanda pane kuzorora pasina kuunza zvakanakira zvinoyemurika.⁹.

 Melatonin. Melatonin, inozivikanwawo se "homoni yekurara", ihomoni inogadzirwa nepineal gland. Inovanzwa mukushayikwa kwechiedza (kazhinji panguva yeusiku), uye inoita kuti muviri uzorore. Zvinonyanya kubatanidzwa mukugadzirisa kwekumuka uye kutenderera kwekurara.

Ongororo mbiri dzezvidzidzo dzakagumisa kuti melatonin inobatsira zvakajeka kudzivirira kana kuderedza mhedzisiro ye kuneta kukuru^5,34. Kubudirira kwekurapa kunonyanya kutaurwa kana uchifamba kumabvazuva kuburikidza ne5 kana kupfuura nguva dzenguva. Zvakakosha kutora melatonin panguva yakakodzera, zvikasadaro mhedzisiro yejet lag inogona kuwedzera (ona zvese zviri muMelatonin pepa).

Dosage

Paunenge uchifamba, tora 3 kusvika 5 mg panguva yekurara paunenge uchienda, kusvikira kutenderera kwekurara kwadzorerwa (2 kusvika 4 mazuva).

Pamusoro pezvo, muna 2007, Komiti yeMishonga Yekushandisa Kwevanhu (Europe) yakabvumidza chigadzirwa ichi. circadin®, iyo ine yakawedzera-kuburitswa melatonin, kuitira kurapwa kwenguva pfupi kwekushaya hope kune vakwegura Makore gumi nematanhatu uye ndinoiitawo³⁵. Mugumisiro wacho, zvisinei, waizova une mwero.

Dosage

Tora 2 mg, 1 kusvika 2 maawa asati avata. Mushonga uyu unowanikwa nekunyorera muEurope chete.

 Music therapy. Mhedzisiro yemimhanzi yakapfava (chiridzwa kana kuimbwa, kurekodhwa kana kurarama) yakacherechedzwa pamazera ese ehupenyu.^{10-15 , 36}. Zvinoenderana nemhedzisiro yezvidzidzo zvekiriniki zvakaitwa nevakwegura, mimhanzi therapy inogona kufambisakurara, kuderedza nhamba yekumuka, kunatsiridza kunaka kwekurara uye kuwedzera nguva uye kushanda kwayo. Nekudaro, zvimwe zvidzidzo zvinofanirwa kuitwa kusimbisa izvi zvinovimbisa mhedzisiro.

 Yoga. Zvishoma zvidzidzo zvesainzi zvinonangana zvakanyanya nemhedzisiro yeyoga pakurara zvakaburitswa. Chidzidzo chekutanga chakawana kuti kudzidzira yoga kwaizovandudza unhu hwekurara vanhu vane kushaya hope kwenguva refu³⁷. Zvimwe zvidzidzo^38-40 , maererano nevakwegura, inoratidza kuti tsika yeyoga inogona kuva nemigumisiro yakanaka pahutano hwavo hwekurara, panguva yekurara uye pahuwandu hwemaawa ekurara.

 Acupuncture. Parizvino, ruzhinji rwezvidzidzo zvakaitwa muChina. Muna 2009, ongororo yakarongeka yezvidzidzo zvekiriniki kusanganisira zvidzidzo zvitatu zvakaratidza kuti acupuncture inowanzova nemigumisiro inobatsira pane kusarapwa.²⁹. About the avhareji yekurara nguva, kushanda kweacupuncture kwakafanana nekwemishonga yekushaya hope. Kuti utarise zvirinani kushanda kweacupuncture, zvichave zvakafanira kuita zviyedzo zvisina kujairika ne placebo.

 Chiedza kurapwa. Kuzviratidzira kuchena, kunonzi kuzere-spectrum mwenje zuva nezuva, kunogona kubatsira kuderedza matambudziko nekushaya hope ane chekuita ne circadian rhythm kusagadzikana (jet lag, basa rehusiku), maererano nezvidzidzo zvakasiyana^16-20 . Imwe tsvagiridzo inoratidza kuti kurapwa kwakareruka kunogona kubatsira vanhu vanoshaya hope nekuda kwezvimwe zvikonzero^21-24 . Chiedza chinoita basa rakakosha mukudzorwa kwe circadian rhythms. Kana ichipinda muziso, inoita pakugadzirwa kweakasiyana mahormone anosanganisirwa mukumuka uye kutenderera kwekurara uye kuve nemhedzisiro pamanzwiro. Kurapa kwakajairwa kunoongororwa mumakiriniki ekuyedzwa kuratidzwa kwakareruka kwegumi lux kwemaminetsi e10 zuva nezuva. Kuti uwane rumwe ruzivo, ona yedu Chiedza Therapy sheet.

 melatonin. Kana melatonin inoshandiswa kurapakutadza kurara, ufakazi hwose hunoratidza kuderedzwa nguva yekurara (nguva yekunonoka). Zvisinei, maererano ne nguva uye zvinoshamisa pakurara, kuvandudzika kune mwero pane zvakanakisa^6,7. Kurapa uku kunoshanda chete kana mwero wemelatonin wemunhu wakadzikira.

Dosage

Tora 1 kusvika 5 mg 30 maminitsi kusvika 1 awa usati warara. Iyo yakakwana dosage haina kusimbiswa, sezvo yakasiyana zvakanyanya mukati mezvidzidzo.

 Tai-chi. Muna 2004, chidzidzo chekiriniki chisina kujairika chakaenzanisa mhedzisiro ye tai chi nedzimwe nzira dzekuzorodza (kutambanudza nekudzora kufema) pahutano hwekurara.²⁵. Vanhu vane zana negumi nevatanhatu vanopfuura makore makumi matanhatu vanotambura nekusagadzikana kwekurara kwakadzikama vakapinda, katatu pasvondo, kwemwedzi mitanhatu, muawa imwe tai chi kana kuzorora. Vatori vechikamu muboka re tai chi vakarondedzera kuderera kwenguva yaitora kurara (nemaminitsi e60 paavhareji), kuwedzera kwenguva yekurara kwavo (nemaminitsi e3 paavhareji), pamwe nekuderedza kurara kwavo. nguva dzekurara kwemasikati.

 Mhinduro yekuzorora. Vanhu zana negumi nevatatu vane kushaya hope vakapinda muchidzidzo chekuyedza chirongwa chekushaya hope kusanganisira mhinduro yekuzorora.³⁰. Vatori vechikamu vakapinda misangano yeboka re7 pamavhiki e10. Vakadzidziswa mhinduro yekuzorora, maitiro ekuita mararamiro anokurudzira kurara zviri nani, uye nzira yekudzikisa zvishoma nezvishoma mushonga wavo wekushaya hope. Vakabva vaita mhinduro yekuzorora kwe20 kusvika kumaminitsi e30 pazuva kwevhiki dze2: 58% yevarwere vakarondedzera kuti kurara kwavo kwakavandudza zvikuru; 33%, kuti yakanga yavandudzika zvine mwero; uye 9%, kuti yakanga yavandudza zvishoma. Pamusoro pezvo, 38% yevarwere vakamira zvachose mishonga yavo, nepo 53% vakaideredza.

 Chamomile yeGerman (matricaria recutita) Komisheni E inoziva kushanda kweGerman chamomile maruva mukurapa kwekurara kudiki kunokonzerwa nekutya uye kusagadzikana.

Dosage

Ita infusion ne 1 tbsp. (= tafura) (3 g) yemaruva akaomeswa mu 150 ml yemvura inopisa kwemaminitsi mashanu kusvika gumi. Inwa katatu kana kane pazuva. Sangano reWorld Health Organization rinoona kuti zuva rega rega re5 g rakachengeteka.

 Hop (humulus lupulus) Komisheni E uye ESCOP inoziva kushanda kwehop strobiles mukurwisa kushushikana, kusagadzikana uye matambudziko ekurara. Kucherechedzwa kwekushandiswa kwekurapa uku kunonyanya kuenderana neruzivo rwezvekuita: miedzo yekiriniki pahops chete haipo. Miedzo mishoma yemakiriniki, zvisinei, yakashandisa gadziriro ine valerian uye hops.

Dosage

Tarisa faira redu reHops.

 Lavender (Lavender angustifolia) Komisheni E inoona kushanda kweruva relavender mukurapa kushaya hope, ingave iri muchimiro chelavender yakaomeswa kana mafuta akakosha.³¹. Vamwe vanoshandisaInokosha mafuta semafuta ekukwizwa, anoita seanokubatsira kuzorora uye kurara. Uyewo bvunza yedu Aromatherapy faira.

Dosage

-Dururira madonhwe maviri kusvika mana emafuta akakosha mune diffuser. Kana pasina diffuser, dururira mafuta anokosha mundiro huru yemvura inopisa. Fukidza musoro wayo netauro hombe woiisa pamusoro pendiro, wozoyamwa mumhute inobuda. Ita inhalation panguva yekurara.

– Usati warara, isa madonhwe mashanu emafuta anokosha elavender pamaoko uye solar plexus (pakati pedumbu, pakati pepfupa rezamu neguvhu).

 melissa (melissa officinalis) Chirimwa ichi chakagara chichishandiswa senge infusion kurapa zvinyoro zvinyoro zvetsinga system, kusanganisira kushatirwa uye kushaya hope. Komisheni E uye ESCOP inoziva mishonga yayo yekushandiswa iyi kana yatorwa mukati. Varapi vemishonga vanowanzoshandisa lemon balm pamwe chete ne valerian kurapa kushaya hope.

Dosage

Simbisa 1,5 kusvika 4,5 g yemashizha akaomeswa lemon balm mu 250 ml yemvura inopisa uye tora 2 kana katatu pazuva.

Notes. Zvishandiso zvinoshanda zvebharisamu yeremoni zvinoshanduka, kuiswa kwemashizha akaomeswa kunofanira kuitwa mumudziyo wakavharwa; kana zvisina kudaro, zviri nani kushandisa mashizha matsva.

 Valerian (Valerian officinalis) Valerian mudzi wagara uchishandiswa kurapa kushaya hope uye kusagadzikana. Commission E inobvuma kuti mushonga uyu unobatsira kurapa kusagadzikana kwekutya uye kukanganiswa kwekurara kwakabatana. Mishonga yayo yekunyaradza inozivikanwa zvakare neWorld Health Organisation. Nekudaro, akawanda emakiriniki ekuedza akaitwa kusimbisa kushandiswa uku akapa zvakasanganiswa, kunyangwe zvinopesana, mhedzisiro.

Dosage

Tarisa yedu Valériane faira.

 Chinese Pharmacopoeia. Kune akati wandei echinyakare gadziriro ayo anogona kushandiswa muzviitiko zvekushaya hope kana kurara kusinga zorora: An Mian Pian, Gui Pi Wan, Suan Zao Ren Wan (mhodzi yejujube), Tian Wang Bu Xin Wan, Zhi Bai Da Di Huang Wan. Tarisa mapepa echikamu cheChinese Pharmacopoeia uye faira reJujube. Muchivanhu cheChinese Medicine, schisandra berries (mabheri akaomeswa) uye reishi (howa) anoshandiswawo kurapa kushaya hope.