9 Lub Luag Pw Tsaug Zog Uas Yuav Pab Tau Koj Thaum Kaw Qhov Muag

Zoo Siab

• 1. Melatonin
• 2. Valerian cag
• 3. Hlau nplaum
• 4. Paj yeeb
• 5. Mob siab dhau
• 6. Glycine
• 7–9. Lwm yam tshuaj ntxiv
• Lwm cov kev yuav ntawm txee (OTC) kev xaiv
• Kev phom sij thiab kev ceev faj
• Hauv qab kab
• Cov khoom yuav sim
• Khoom Noj Khoom Haus Daws Zog: Pw Tsaug Zog Zoo

Peb suav nrog cov khoom uas peb xav tias tseem ceeb rau peb cov nyeem. Yog tias koj yuav los ntawm cov txuas hauv nplooj ntawv no, peb yuav khwv tau nyiaj me me. Ntawm no yog peb cov txheej txheem.

Tau txais lub sijhawm pw tsaug zog zoo yog qhov tseem ceeb rau koj kev noj qab haus huv.

Kev pw tsaug zog pab koj lub cev thiab lub hlwb ua haujlwm zoo. Kev pw tsaug zog zoo hmo tuaj yeem txhim kho koj txoj kev kawm, nco, txiav txim siab, thiab txawm tias koj muaj tswv yim (, 2, 3, 4).

Dab tsi ntxiv, kev pw tsaug zog tsis txaus tau txuas nrog qhov kev pheej hmoo ntau dua ntawm cov mob xws li mob plawv, ntshav qab zib, thiab rog rog (5).

Dua li ntawm qhov no, kev pw tsaug zog zoo thiab ntau ntau nyob rau ntawm txhua lub sijhawm tsawg, nrog ntau thiab ntau tus neeg tau pw tsaug zog tsis zoo ().

Nco ntsoov tias kev pw tsaug zog zoo feem ntau pib nrog kev ua haujlwm pw tsaug zog zoo thiab kev coj ua. Txawm li cas los xij, rau qee qhov, qhov ntawd tsis txaus.

Yog tias koj xav tau kev pab me me kom tau txais kev pw tsaug zog zoo hmo, xav txog sim 9 qhov kev pab txhawb kev pw tsaug zog zoo.

1. Melatonin

Melatonin yog hom tshuaj uas koj lub cev tsim tawm hauv nruab nrog cev, thiab nws taw qhia rau koj lub hlwb tias nws txog sijhawm tsaug zog ().

Qhov no lub cev tawm ntawm kev tsim tawm thiab tso tawm yog cuam tshuam los ntawm lub sijhawm nruab hnub - cov theem melatonin ib txwm nce thaum yav tsaus ntuj thiab poob thaum sawv ntxov.

Vim li no, cov tshuaj ntxiv melatonin tau dhau los ua cov pab pw tsaug zog, tshwj xeeb tshaj yog thaum cov teeb meem melatonin cuam tshuam, xws li dav hlau lag luam (8).

Dab tsi ntxiv, ntau cov kev tshawb fawb qhia tias melatonin txhim kho kev pw tsaug zog nruab hnub thiab lub sijhawm ntev. Qhov no tau txais txiaj ntsig tshwj xeeb rau cov tib neeg uas nws lub sijhawm xav kom lawv tsaug zog thaum nruab hnub, xws li cov ua haujlwm hloov ua haujlwm (9).

Ntxiv mus, melatonin tuaj yeem txhim kho kev pw tsaug zog zuag qhia tag nrho hauv cov neeg uas muaj kev ntxhov siab pw tsaug zog. Tshwj xeeb, melatonin zoo li txo lub sijhawm uas tib neeg yuav tsum tau pw tsaug zog (paub zoo li lub caij pw tsaug zog) thiab nce lub sijhawm pw tag nrho (,).

Thaum tseem muaj kev tshawb fawb uas tsis pom tias melatonin muaj txiaj ntsig zoo rau kev pw tsaug zog, lawv feem ntau muaj tsawg leej. Cov uas tau saib xyuas muaj txiaj ntsig zoo feem ntau muab cov neeg koom nrog 3-10 milligrams (mg) ntawm melatonin ua ntej yuav mus pw.

Cov tshuaj melatonin tshwm sim muaj kev nyab xeeb rau cov neeg laus thaum siv rau lub sijhawm luv lossis sijhawm ntev ().

Cov tshuaj melatonin tuaj yeem txhim kho kev pw tsaug zog zoo. Lawv zoo li pab tshwj xeeb tshaj yog tias koj muaj dav hlau lag luam lossis ua haujlwm hloov ua haujlwm.

2. Valerian cag

Valerian yog tshuaj ntsuab ib txwm muaj rau Asia thiab Europe. Nws lub hauv paus feem ntau siv los ua kev kho mob rau cov tsos mob ntawm kev ntxhov siab, kev ntxhov siab, thiab lawm.

Valerian hauv paus kuj tseem yog ib qho ntawm cov neeg feem coob nyiam pw tsaug zog-txhawb kev noj tshuaj ntsuab hauv Tebchaws Meskas thiab Tebchaws Europe ().

Txawm li cas los xij, kev tshawb pom cov ntaub ntawv tsis sib xws.

Cov poj niam menopausal thiab postmenopausal tau pom lawv pw tsaug zog zoo thiab pw tsaug zog cov tsos mob zoo dua tom qab noj valerian, raws li kev tswj hwm tau sim (,).

Ob qhov kev sau ntawv laus dua tseem ceeb toom tias 300–900 mg ntawm valerian, coj ua ntej mus pw, tuaj yeem txhim kho tus kheej kev ntsuas pw tsaug zog zoo (,).

Txawm li cas los xij, txhua qhov pom tau txhim kho hauv cov kev sim no thiab cov kev tshawb fawb tau muaj kev xav tau. Lawv tso siab rau cov neeg tuaj koom xav txog kev pw tsaug zog zoo dua li cov hom phiaj ntsuas thaum lub sijhawm pw, xws li lub hlwb khiav ceev lossis lub plawv dhia.

Lwm yam kev tshawb fawb tau xaus lus tias valerian cov txiaj ntsig zoo yog qhov tsis zoo nyob rau qhov zoo tshaj plaws. Piv txwv li, nws yuav ua rau kev txhim kho me me hauv kev pw tsaug zog latency (,,).

Txawm li cas los xij, kev ncua sij hawm luv luv ntawm valerian hauv paus tshwm sim muaj kev nyab xeeb rau cov neeg laus, nrog kev mob me, tshwm sim tsis zoo ().

Txawm hais tias tsis muaj lub hom phiaj ntsuas kev ntsuas tom qab valerian, cov neeg laus tuaj yeem xav sim nws rau lawv tus kheej.

Txawm li cas los xij, kev nyab xeeb tseem tsis meej rau siv sijhawm ntev thiab nyob rau hauv cov neeg tshwj xeeb xws li cov pojniam cev xeeb tub lossis lactating.

Valerian hauv paus yog cov khoom noj nrov uas yuav txhim kho kev pw tsaug zog zoo thiab cov tsos mob pw tsaug zog, tsawg kawg hauv qee tus neeg. Cov kev kawm ntxiv yog xav tau ntawm kev nyab xeeb ntawm kev siv lub sijhawm ntev.

3. Hlau nplaum

Magnesium yog cov ntxhia pob zeb koom nrog hauv ntau pua cov txheej txheem hauv tib neeg lub cev, thiab nws yog qhov tseem ceeb rau lub hlwb kev ua haujlwm thiab lub siab.

Tsis tas li ntawd, cov hlau nplaum yuav pab ua kom lub siab thiab lub cev nqig, ua rau nws tsaug zog yooj yim dua (20).

Cov kev tshawb fawb qhia tau tias cov txiaj ntsig relaxing magnesium ib nrab vim nws lub peev xwm los tswj cov melatonin ntau lawm. Magnesium yog paub tias mus so cov leeg thiab ua kom tsaug zog ().

Ib txoj kev tshawb nrhiav tau pom tias kev sib xyaw ntawm magnesium, melatonin, thiab vitamin B ua tau zoo hauv kev kho lub cev tsis tsaug zog tsis hais qhov ua rau. ()

Magnesium tseem pom ntxiv rau theem ntawm gamma aminobutyric acid (GABA), tus neeg xa xov hauv lub hlwb nrog cov teebmeem zoo ().

Kev tshawb fawb qhia tias qib tsis txaus ntawm cov magnesium nyob rau hauv koj lub cev yuav cuam tshuam nrog kev ntxhov siab pw tsaug zog thiab pw tsaug zog ().

Ntawm qhov tod tes, ua kom koj cov magnesium noj tsawg los ntawm kev noj tshuaj pab tuaj yeem pab koj kom zoo thiab qhov ntau ntawm koj kev pw tsaug zog.

Ib txoj kev tshawb nrhiav tau muab 46 tus neeg koom nrog 500 mg ntawm magnesium los yog cov placebo txhua hnub rau 8 lub lis piam. Cov nyob hauv cov pab pawg magnesium muaj txiaj ntsig los ntawm kev pw tsaug zog zoo dua qub. Pab pawg no tseem muaj ntshav siab ntau dua ntawm melatonin thiab renin, ob qho tshuaj hormones uas tswj kev pw tsaug zog ().

Hauv lwm qhov kev tshawb nrhiav me me, cov koom nrog muab cov tshuaj ntxiv uas muaj 225 mg ntawm magnesium pw zoo dua li cov uas tau muab cov placebo. Txawm li cas los xij, cov lus qhia ntxiv kuj tseem muaj 5 mg ntawm melatonin thiab 11.25 mg ntawm zinc, ua rau nws nyuaj rau cwj pwm ntawm cov nyhuv rau magnesium ib leeg ().

Nws yog tsim nyog teev tias ob qho kev tshawb fawb tau ua rau cov neeg laus dua, uas tej zaum yuav muaj cov roj ntsha qis dua yuav tsum tau pib nrog. Nws tsis paub tseeb tias cov teebmeem no yuav zoo npaum li cas rau cov tib neeg uas noj zaub mov kom zoo.

Magnesium muaj cov txiaj ntsig so ntawm lub cev thiab lub hlwb, uas yuav pab txhim kho kev pw zoo.

4. Paj yeeb

Lub lavender tsob nroj tuaj yeem nrhiav tau ntawm yuav luag txhua lub teb chaws. Nws tsim cov paj xim paj ntoo uas, thaum ziab, muaj ntau yam khoom siv hauv tsev.

Ntxiv mus, lavender's mos ntxhiab tsw yog ntseeg kom txhim kho pw tsaug zog.

Qhov tseeb, ntau txoj kev tshawb fawb qhia tias tsuas yog hnov ​​ntxhiab lavender roj ua ntej pw tsaug zog yuav muaj txiaj ntsig txhim kho pw kom txaus. Cov nyhuv no zoo nkaus li muaj zog nyob hauv cov neeg muaj mob tsis tsaug zog, tshwj xeeb yog poj niam thiab cov tub ntxhais hluas (,).

Kev tshawb nrhiav me me hauv cov neeg laus uas muaj dementia tseem qhia tias lavender aromatherapy ua tau zoo ntawm kev txhim kho cov tsos mob pw tsaug zog. Lub sijhawm pw tsaug zog tag nrho. Cov neeg tsawg dua tau sawv thaum ntxov (ntawm 3 a.m.) thiab pom lawv tus kheej tsis tuaj yeem rov qab mus pw tsaug zog ().

Lwm txoj kev tshawb nrhiav tau muab 221 tus neeg muaj kev ntxhov siab tsis haum 80 mg ntawm lavender roj ntxiv lossis muab cov placebo ib hnub.

Thaum kawg ntawm kev kawm 10 lub lim tiam, ob pawg neeg tau muaj kev txhim kho zoo dua qub thiab lub sijhawm pw tsaug zog. Txawm li cas los xij, pab pawg lavender tau ntsib 14 %24% ntau dua cov kev cuam tshuam uas tsis muaj kev tshaj qhia txog kev phiv ().

Txawm hais tias lavender aromatherapy yog suav tias yog kev nyab xeeb, qhov ncauj qhov ncauj ntawm lavender tau txuas rau xeev siab thiab mob plab hauv qee kis. Tseem ceeb roj yog npaj rau tshuaj tsw qab thiab tsis noj ntawm qhov ncauj ().

Nws tseem tsim nyog pom tias tsuas yog qee qhov kev tshawb nrhiav pom ntawm cov txiaj ntsig ntawm lavender pabcuam ntawm kev pw tsaug zog. Yog li, xav tau kev tshawb fawb ntxiv ua ntej yuav muaj kev txiav txim siab muaj zog.

Lavender aromatherapy tuaj yeem pab txhim kho pw tsaug zog. Cov kev kawm ntxiv rau lavender pabcuam ntxiv yog xav tau los ntsuas lawv cov kev ua haujlwm thiab kev nyab xeeb.

5. Mob siab dhau

Mob siab rau, tseem hu ua Lub paj ntawm passiflora los yog maypop, yog qhov nrov tshuaj ntsuab rau insomnia.

Cov hom ntawm passionflower txuas nrog kev txhim kho pw tsaug zog yog ib txwm nyob rau North America. Tam sim no lawv tseem muab cog rau hauv Tebchaws Europe, Asia, Africa, thiab Australia.

Pom kev ua kom qhov teebmeem txog kev pw tsaug zog zoo tau pom hauv kev tshawb nrhiav tsiaj. Txawm li cas los xij, nws cov teebmeem hauv tib neeg tshwm sim nyob ntawm daim foos (,).

Ib txoj kev tshawb nrhiav hauv tib neeg piv cov kev cuam tshuam ntawm cov tshuaj yej passionflower nrog cov ntawm cov tshuaj yej placebo ua los ntawm cov nplooj ntoo nplooj ().

Cov neeg koom tau haus txhua qhov dej tshuaj yej txog 1 teev ua ntej yuav pw rau lub sijhawm 1 lub lim tiam, noj sijhawm li 1-lub lim tiam ntawm ob teas. Txhua lub hnab ntim tau tso cai rau ntxhab rau 10 feeb, thiab cov kws tshawb fawb tau ntsuas lub hom phiaj ntsuas kev pw tsaug zog zoo.

Thaum kawg ntawm kev kawm 3 lub lim tiam, kev ntsuas lub hom phiaj qhia tau tias cov neeg koom tsis tau ntsib kev txhim kho pw tsaug zog.

Txawm li cas los xij, thaum lawv tau hais kom ntsuas lawv cov pw tsaug zog zoo ntsiab lus, lawv tau ntsuas nws nyob ib ncig 5% siab dua tom qab passionflower tshuaj yej lub lim tiam piv nrog rau lub lim tiam tshuaj yej parsley ().

Hauv kev tshawb nrhiav tsis ntev los no ntawm cov neeg muaj insomnia, cov neeg uas coj passionflower extract ntau dua 2-lub lis piam-lub sijhawm pom pom muaj kev txhim kho ntau hauv qee qhov kev pw tsaug zog thaum piv nrog cov placebo pawg ().

Cov tsis muaj:

• lub sijhawm pw tsaug zog tag nrho
• efficiency pw, los yog qhov feem pua ​​ntawm cov sij hawm siv pw tsaug zog as opposed to pw tsaug zog hauv txaj
• tsa tau lub sijhawm tom qab pw tsaug zog pib

Ntawm qhov tod tes, ib txoj kev tshawb nrhiav xyoo 1998 tau sib piv cov txiaj ntsig ntawm kev siv 1.2-gram passionflower ntxiv, cov tshuaj noj kom tsaug zog, thiab cov placebo. Cov kws tshawb nrhiav pom tsis muaj qhov sib txawv ntawm cov tshuaj pab cuam passionflower thiab cov placebo ().

Tseem muaj cov kev kawm ntxiv, tab sis nws tsim nyog sau cia tias kev mob siab rau kev noj haus feem ntau muaj kev nyab xeeb rau cov neeg laus. Txog rau tam sim no, nws zoo li passionflower yuav muab ntau cov txiaj ntsig thaum noj raws li tshuaj yej lossis extract raws li txwv tsis pub ntxiv.

Passionflower tshuaj yej los yog extract yuav pab me ntsis txhim kho pw tsaug zog zoo hauv qee tus neeg. Txawm li cas los xij, cov ntaub ntawv pov thawj tau sib xyaw thiab qee qhov kev tshawb fawb pom tsis muaj kev cuam tshuam.Yog li, xav tau kev tshawb fawb ntxiv.

6. Glycine

Glycine yog ib qho amino acid uas ua lub luag haujlwm tseem ceeb hauv cov leeg hlwb. Kev tshawb fawb pom tias nws tseem tuaj yeem pab txhim kho kev pw tsaug zog.

Raws nraim li cas qhov no ua haujlwm tsis paub, tab sis glycine yog xav ua qee qhov los ntawm kev txo lub cev qhov kub ntawm lub sijhawm thaum mus pw, taw qhia tias nws yog lub sijhawm tsaug zog (,).

Hauv ib txoj kev tshawb nrhiav 2006, cov neeg tuaj koom nrog pw tsaug zog tsis zoo noj 3 grams glycine lossis cov placebo ua ntej mus pw.

Cov uas nyob hauv cov pab pawg neeg glycine tau tshaj tawm tias lawv tsis muaj kev rog rau tag kis. Lawv kuj tau hais tias lawv txoj kev ua neej, peppiness, thiab meej-hau tau siab dua rau tag kis sawv ntxov (37).

Kev tshawb nrhiav xyoo 2007 tseem tshawb nrhiav qhov tshwm sim ntawm glycine hauv cov neeg koom nrog kev pw tsaug zog tsis zoo. Cov kws tshawb nrhiav tau ntsuas kev ntsuas ntawm lawv lub hlwb tsis, lub plawv dhia, thiab ua pa thaum lawv pw.

Cov neeg koom uas tau noj 3 gram glycine ua ntej yuav mus pw yuav qhia tau cov hom phiaj ntawm kev pw tsaug zog zoo dua piv nrog cov pab pawg placebo. Glycine pabcuam pabcuam kuj tseem pab cov neeg koom nrog tsaug zog sai dua (38).

Glycine kuj tseem txhim kho kev ua haujlwm nruab hnub rau hauv cov neeg uas tsis tsaug zog ib ntus, raws li kev tshawb fawb me me.

Cov neeg koom tau muab lawv lub sijhawm pw tsaug zog 3 hmo ua ke. Txhua hmo, ua ntej yuav mus pw, lawv tau haus 3 gram glycine lossis 3 gram ntawm cov placebo. Cov pab pawg glycine tau tshaj tawm txog kev txo qis ntau zog thiab qaug zog thaum nruab hnub ().

Koj tuaj yeem yuav glycine hauv daim ntawv ncoo lossis ua hmoov uas tuaj yeem yaj hauv dej. Kev siv txog 0.8 grams / kg ntawm lub cev hnyav hauv ib hnub zoo li muaj kev nyab xeeb, tab sis xav tau kev tshawb fawb ntxiv. Ntau cov pw tsaug zog kawm koom tsuas siv 3 grams ib hnub ().

Koj kuj tseem tuaj yeem nce koj cov glycine kom tsawg los ntawm kev noj cov zaub mov muaj nplua nuj nyob hauv lub cev, suav nrog:

• tsiaj cov khoom lag luam xws li pob txha nqaij, nqaij, qe, nqaij qaib, thiab ntses
• taum
• zaub ntsuab
• kale
• zaub qhwv
• txiv hmab txiv ntoo zoo li txiv tsawb thiab kiwis

Kev noj glycine tam sim ntawd ua ntej yuav mus pw yuav pab tau kom koj tsaug zog sai dua qub thiab txhim kho qhov zoo ntawm koj kev pw tsaug zog.

7–9. Lwm yam tshuaj ntxiv

Muaj ntau yam ntxiv rau kev qhia txog kev pw tsaug zog hauv khw. Txawm li cas los xij, tsis yog txhua txhua tau txais kev txhawb nqa los ntawm cov kev tshawb fawb muaj zog.

Cov npe hauv qab no piav qhia qee qhov kev pabcuam ntxiv uas yuav muaj txiaj ntsig zoo rau kev pw tsaug zog tab sis xav tau kev tshawb xyuas tseeb dua.

• Tryptophan: Ib txoj kev tshawb nrhiav tshaj tawm hais tias noj ntau npaum li 1 gram ib hnub ntawm qhov tseem ceeb amino acid yuav pab txhim kho kev pw tsaug zog zoo. Qhov ntau npaum no kuj tseem tuaj yeem pab koj tsaug zog sai dua (,).
• Ginkgo biloba: Raws li kev tshawb fawb laus, kev siv ib ncig ntawm 240 mg ntawm cov tshuaj ntsuab no 30-60 feeb ua ntej lub txaj yuav pab txo kev ntxhov siab, txhim kho kev so, thiab txhawb kev pw tsaug zog. Kev tshawb xyuas tsiaj kuj tseem muaj kev cia siab (,, 45).
• L-theanine: Kev siv cov tshuaj txhua hnub uas muaj txog li 400 mg ntawm cov amino acid no yuav pab txhim kho kev pw tsaug zog thiab so. Kev tshawb nrhiav tsiaj pom tias nws yuav ua tau zoo dua thaum ua ke nrog GABA (,).

Kava yog lwm cov nroj tsuag uas tau txuas rau kev txhawb pw tsaug zog hauv qee qhov kev tshawb fawb. Nws muaj lub hauv paus los ntawm South Pacific Islands, thiab nws cov cag yog ib txwm npaj ua tshuaj yej. Nws kuj tseem tuaj yeem noj nyob hauv daim foos ntxiv.

Txawm li cas los xij, kava siv kuj tau txuas rau lub siab ua rau lub siab puas, uas yog vim muaj kev tsim khoom tsis zoo lossis ua tsis zoo. Qee lub tebchaws, xws li Canada thiab qee thaj chaw ntawm Tebchaws Europe, tseem tau txwv nws txoj siv (,).

Taug kev nrog kev ceev faj ntxiv ua ntej siv kava. Tsuas yog yuav cov tshuaj ntxiv uas tau muaj ntawv pov thawj los ntawm lub koom haum thib peb uas muaj koob npe nrov.

Tryptophan, ginkgo biloba, thiab L-theanine kuj tseem yuav pab txhawb nqa kev pw tsaug zog. Txawm li cas los xij, lawv zoo li muaj kev tshawb nrhiav tsawg dua los pab txhawb lawv, yog li ntawd yuav tsum muaj kev tshawb fawb ntxiv ua ntej yuav ua qhov kev txiav txim siab tsis muaj zog. Siv ceev faj ua ntej sim kava rau pw.

Lwm cov kev yuav ntawm txee (OTC) kev xaiv

Lwm cov khoom siv pw tsaug zog uas koj tuaj yeem nrhiav ntawm cov txee yog diphenhydramine thiab doxylamine succinate. Lawv yog ob qho tib si antihistamines.

Diphenhydramine yog cov tshuaj ua kom nquag plias hauv kev siv tshuaj tiv thaiv ua xua txhua yam xws li Benadryl. Diphenhydramine's siv thawj tsis yog cov tshuaj tsaug zog, tab sis nws ua rau tsaug zog thiab tau siv los txhawb kev pw tsaug zog.

Diphenhydramine kuj tseem pom hauv ZzzQuil, Unisom SleepGels, thiab Unisom SleepMelts. Doxylamine succinate yog cov muaj txiaj ntsig hauv kev pabcuam pw tsaug zog Unisom SleepTabs.

Cov ntaub ntawv pov thawj nyob rau hauv kev pom zoo ntawm lawv siv raws li kev pab tsaug zog tsis muaj zog. Ntau tus kws tshaj lij pom zoo tiv thaiv diphenhydramine thiab doxylamine succinate, nrog qee qhov hais tias lawv txo qis kev pw tsaug zog (,, 51).

Lwm qhov kev phiv tuaj yeem suav nrog kiv taub hau, tsis meej pem, thiab qhov ncauj qhuav ().

Kev siv sijhawm ntev ntev ntawm cov tshuaj OTC pab ua rau pw tsaug zog tuaj yeem ua rau thev taus tshuaj. Sij hawm dhau mus, kev siv tshuaj tiv thaiv anticholinergics, xws li antihistamines, tuaj yeem ua rau koj muaj kev pheej hmoo ntawm dementia zoo li (52,).

Yog tias koj xav nyob hauv sim cov khoom siv tsaug zog zoo li no, koj yuav tsum ua raws li qee lub sijhawm. Lawv yuav tsum tsis txhob siv ntau tshaj 2 lub lis piam hauv ib zaug (54).

Txawm li cas los xij, cov tib neeg uas muaj tus mob ua pa, ntshav siab, lossis mob plawv yuav tsum zam ob qho tib si ntawm cov tshuaj no. Lawv yuav ua rau lub paj hlwb cov tshuaj tiv thaiv ua rau tachycardia, lossis ua kom lub plawv dhia siab ().

Cov neeg laus dua, tshwj xeeb yog cov muaj teeb meem mob siab lossis raum, tsis txhob siv cov tshuaj diphenhydramine. Lawv muaj kev pheej hmoo siab txog nws cov kev mob tshwm sim tsis zoo (52).

Cov tshuaj tiv thaiv antihistamines diphenhydramine thiab doxylamine succinate tuaj yeem pab koj tsaug zog, txawm hais tias qhov ntawd tsis yog lawv lub hom phiaj tseem ceeb. Xav tau cov pov thawj muaj zog ntxiv. Tsis tas li, yuav tsum paub txog cov kev mob tshwm sim tuaj yeem ua ntej siv cov tshuaj no.

Kev phom sij thiab kev ceev faj

Koj yuav tsum sab laj nrog koj tus kws kho mob ua ntej siv cov tshuaj ntsuab los yog tshuaj OTC rau kev pw tsaug zog, tshwj xeeb tshaj yog vim muaj peev xwm ua rau muaj kev sib txuam nrog tshuaj nrog cov tshuaj xws li ntshav ntshav nyias.

Tsis tas li, qhia rau koj tus kws kho mob paub yog tias koj pw tsaug zog teeb meem ntev dua 2 lub lim tiam.

Ntau cov tshuaj OTC pab pw tsaug zog tsuas yog ua rau muaj kev mob tshwm sim me me xwb. Txawm li cas los xij, nws yog ib qho tseem ceeb kom ceev faj, txij li kev paub me me txog kev cuam tshuam ntev lub sij hawm ntawm lawv.

Cov kev mob tshwm sim uas tau cuam tshuam nrog cov kev pab pw tsaug zog tau teev hauv qab no. Qee qhov kev mob tshwm sim no tsuas yog tshaj tawm tsis xws luag lossis qee qhov kev tshawb fawb, lossis lawv tsuas yog pom hauv cov neeg uas tau txais kev txhaj tshuaj ntau:

• Melatonin: cov kev mob tshwm sim me, xws li mob taub hau, xeev siab, thiab kiv taub hau ()
• Valerian paus: raws plab, mob taub hau, xeev siab, thiab plawv dhia (,)
• Magnesium: raws plab, xeev siab thiab ntuav, thaum noj ntau ()
• Paj yeeb: xeev siab thiab kem plab ()
• Mob siab rau: kiv tob hau thiab tsis meej pem, muaj qee lub sijhawm ()
• Glycine: cov quav muag thiab mob plab, rau qee lub sijhawm (59)
• Tryptophan: mob xeev siab, qhov ncauj qhuav, kiv taub hau, thiab tshee tshee ()
• Ginkgo biloba: cov kev mob tshwm sim me thiab tsawg, xws li mob raws plab, mob taub hau, xeev siab thiab ua pob ()
• L-theanine: tsis lees paub lossis phiv ncaj qha thaum noj ib leeg; zawv plab thiab mob plab thaum sib xyaw nrog L-cystine (61)

Feem ntau, cov poj niam cev xeeb tub los yog pub niam mis yuav tsum tham nrog lawv tus kws kho mob ua ntej sim cov tshuaj no lossis lwm yam tshuaj ntxiv. Cov tshuaj pab feem ntau yuav tsum raug zam vim tias muaj kev tshawb nrhiav me ntsis kom paub tseeb tias lawv muaj kev nyab xeeb rau cov neeg no.

Magnesium, glycine, thiab tryptophan yog txhua yam tseem ceeb hauv kev txhim kho me nyuam hauv plab thiab tsis tas yuav zam yog tias koj cev xeeb tub lossis pub mis niam. Txawm li cas los xij, koj tus kws kho mob tseem yuav tsum tau qhia koj txog kev noj tshuaj kom tsim nyog txhawm rau zam kom tsis txhob muaj kev mob tshwm sim ((63,).

Ntau cov tshuaj OTC pab pw tsaug zog tsuas yog ua rau muaj kev mob tshwm sim me me thaum siv lub sijhawm luv. Koj tseem yuav tsum sab laj nrog koj tus kws kho mob ua ntej siv cov tshuaj ntsuab los yog tshuaj OTC rau kev pw tsaug zog. Zam rau feem ntau ntawm cov khoom no yog tias koj cev xeeb tub lossis pub niam mis.

Hauv qab kab

Yog koj xav siv qhov no, koj tuaj yeem pom feem ntau ntawm cov lus saum toj no hauv qee daim foos online.

Nco ntsoov tias kev pw tsaug zog zoo tsuas yog qhov tseem ceeb rau kev noj qab haus huv ib yam li kev noj zaub mov zoo thiab kev tawm dag zog tsis tu ncua.

Txawm li cas los xij, ntau tus neeg muaj teeb meem tsis tsaug zog, sawv sai, lossis tsis tuaj yeem sawv los so. Qhov no ua rau nws nyuaj rau kev tswj hwm kev noj qab haus huv thiab lub dag zog.

Ua ntej noj ib qho tshuaj twg, sim ua kom muaj kev ua kom tsaug zog zoo rau koj txoj kev ua neej, xws li khaws cov khoom siv hluav taws xob tawm ntawm chav pw thiab txwv kev noj haus caffeine ua ntej mus pw.

Cov tshuaj pabcuam saum toj no yog ib txoj hauv kev los ua kom muaj kev pheej hmoo ntawm kev ua tiav kev pw tsaug zog. Uas tau hais tias, lawv tau zoo tshaj plaws thaum siv nrog kev ua kom zoo pw tsaug zog thiab kev coj ua zoo.

Cov khoom yuav sim

Cov kev pabcuam pw tsaug zog no los ntawm ntau hom, xws li tshuaj ntsuab, hmoov, thiab teas. Mus yuav lawv online:

• melatonin
• valerian cag
• tshuaj nplaum
• paj yeeb
• paj zaub thoj
• glycine
• tryptophan
• ginkgo biloba
• L-theanine

Khoom Noj Khoom Haus Daws Zog: Pw Tsaug Zog Zoo