Pane zvakawanda zvinogadzirwa zvekurara pamusika, zvinogona kuoma kutaura kuti ndezvipi chaizvo uye ndezvipi B.S. Ko tea iyoyo chaizvo kukubatsira kurara kare? Zvakadiniko nezvemask yeziso inovimbisa kukubatsira kurara husiku hwese? Kuti tiparadzanise matombo kubva kune gimmicks, takatendeukira kune zvakakosha: nyanzvi dzekurara. Heano zvigadzirwa gumi zvekurara izvo zvavanokurudzira chaizvo.
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Bed Bath and Beyond1. Therapedic Reversible Weighted Blanket
Hazvina kuitika kuti iwe unopera pamubhedha pese paunozorora negumbeze rako rakaremerwa. Maererano ne National Sleep Foundation , imhaka yekuti vanoderedza kusagadzikana, kuwedzera serotonin mazinga uye kuderedza kusagadzikana kune vamwe vanhu. Ndakave nenhamba yevarwere inoshuma kubatsirwa kubva kune izvi, inosimbisa Dr. Alex Dimitrio, MD, kaviri bhodhi-yakasimbiswa mune zvepfungwa uye mishonga yekurara uye muvambi we Menlo Park Psychiatry & Mushonga wekurara . Iri gumbeze rakakwenya pamusoro pe200 shanu-nyeredzi wongororo paBed Bath & Beyond, vazhinji vacho vanoti yakagadzirisa nhamo dzavo dzekurara.
Dermstore2. Izvi zvinoshanda Deep Sleep Pillow Spray
Lavender, vetiver uye chamomile mafuta vanobatana kukuendesa ku dreamland mune ino inodzikamisa pillow spray. Mucherechedzo uyu unoti kunhuhwirira kuchakubatsira iwe kunakidzwa nekuzorora kwakadzikama uye kumuka uchizorora. Kunyange zvazvo asina kunyatsosimbisa kuti chigadzirwa ichi chichakurudzira kurara, Dr. Dimitrius anoratidza kuti inogona kukubatsira kuti uzorore usati warara. Pane humwe humbowo hwekuti lavender ine kudzikamisa mhedzisiro, ine imwe mukana wekudzikisa kurova kwemoyo uye kukurudzira kuzorora, anodaro.
Revolve3. Hum Nutrition Runako zzZz Kurara Kutsigira Kuwedzera
Kunetseka nezvekuwedzera? Nesuwo. Asi Dr. Dimitriu vanoti melatonin yakakosha kuyedzwa nekuti inogona kubatsira vamwe vanhu kurara nekukurumidza. Kusiyana kweHum Nutrition kune 3mg yeyamuro yakakurumbira yekurara, pamwe ne10mg yevhitamini B6 kubatsira mukugadzirwa kweserotonin, iyo inofungidzirwa kudzora maitiro ekurara. Asi kana iwe ukaedza gummy, chigamba kana kupfapfaidza, iyo chaiyo fomu haina kuratidzwa kuita mutsauko zvakadaro, Dr. Dimitrius anosimbisa. Kuti ubatsire muviri wako kugadzira melatonin yayo, iwe unofanirwa kudzima mwenje usati warara, dzivirira masikirini uye isa nguva yekurara.
Verishop4. SNOOZ White Noise Sound Machine
Mimwe michina yeruzha chena iri nani pane mimwe, uye iyi ine runyerekupe kuti ndiyo yakanyanya kunaka. Imhaka yekuti ine feni mukati mayo, saka inopa runyararo, ruzha chairwo pane kutenderera track. Dr. Joshua Tal, Ph.D., chiremba wezvepfungwa ari muNew York City anorapa kushaya hope anoti kunyangwe aifanira kuzvinzwira ega asati atsigira zvizere, SNOOZ inonzwika inovimbisa sezvo fan-based white ruzha michina ichionekwa seyakanyanya kushanda.
Felix Gray5. Felix Grey Blue Light Magirazi
Takaona kuti tine nguva yakaoma yekukotsira patinoona zvikamu zviviri zve Succession vasati varara, uye tsvakurudzo inoitsigira. Maererano ne kudzidza yakaitwa neHarvard University, kuratidzwa kwechiedza chebhuruu kunodzvanya kugadzirwa kwe melatonin kwemuviri kwenguva yakapetwa kaviri seimwe sosi yemwenje yekupenya kwakafanana. Yakashandurawo circadian rhythms nekaviri zvakapetwa kaviri, zvichireva kuti yakarasa kutenderera kwemuviri kwekurara-kumuka. Uye nepo mhinduro yakanakisa ndeyekudzivisa mwenje webhuruu mumaawa asati avata, dzimwe nguva isu tinongoita need kurumwa neNetflix. Mhinduro yacho? Magirazi echiedza chebhuruu . Ivo vanosefa mwenje weblue mwenje kudzivirira maziso ako kubva kune yakaipa kukanganisa kweiyo skrini nguva.
Tenga Izvo (Kubva pamadhora makumi mapfumbamwe nemashanu)
Nordstrom6. The Honest Company Ultra Calming Bubble Bath
Tichashandisa chero chikonzero chekugeza bubble-asi iyi inogutsa. A 2019 kudzidza rakabudiswa mukati Kurara Mushonga Wongororo akawana kuti 10 kusvika 15 maminetsi mukugezesa inodziya pamberi pekurara akabatsira vatori vechikamu kurara maminitsi gumi nekukurumidza paavhareji. Kuwedzera sezvakataurwa naDr. Dimitriu pakutanga, lavender iri mufomula iyi inogona kubatsira mukuzorodza, zvichiita kuti zvive nyore kubata dzimwe zzz mushure mekushandisa.
Amazon7. Manta Sleep Mask
Enda pamusoro, silk eye mask mask. The Manta Kurara Mask ndiwo mumvuri wakasviba webhora reziso rako. Iwo ega ega makapu emeso akagadzirirwa kuumba kumeso kwako uye kuvhara 100 muzana yechiedza. Chinhu chose chinogadzirisika zvizere, nekuti chii chakanaka chisingafadzi chifukidziro cheziso chinokuchengetedza iwe usiku? Iyi inoita seyakanyatsogadzirwa, inosimbisa Dr. Tal. Anotsanangura kuti kuvharidzira kunze kwechiedza kunochengeta yako circadian rhythm (yemukati maitiro anodzora kutenderera kwemuviri wako-wake kutenderera) mukutarisa, zvichikubatsira iwe pakupedzisira kuwana kusinga vhiringike snooze.
Amazon8. Dodow Sleep Aid Device
Kana pfungwa yekufema inotungamirirwa ichinzwika kubatsira, edza iyo Dodow . Inogadzira denderedzwa rechiedza padenga - inhale kana denderedzwa richiwedzera, wozofemera kunze sezvo denderedzwa rinobvumirana. Inoderedza kufema kwako kusvika pakufema kunenge kutanhatu paminiti, izvo zvinoratidzira kumuviri wako kuti yave nguva yekuzorora. Ichi chiito chinonyanya kubatsira kune vanhu vanowana pfungwa dzavo dzichimhanya usiku, nokuti zvinokupa chimwe chinhu chekutarisa, Dr. Tal anodaro.
Amazon9. Ayo Premium Chiedza Therapy Magirazi
Dr. Tal achangobva kukurudzira magirazi ekurapa emwenje kune vashoma vevarwere vake. Ivo vakanyanya kunaka kugadzirisa yako circadian rhythm, kubata nejet lag uye kurwisa mwaka affective disorder (SAD), anotsanangura. Magirazi anoshanda sebhokisi remwenje rinotakurika, achiwedzera simba rako uye kusvinura mukati mezuva uye kugadzirisa rhythm yemuviri wako kuti urare zvirinani husiku.
Somnox10. Somnox Kurara Robot
Robhoti rekurara? Ndizvozvo. Kubata iyi bhinzi-yakaita bot ichakubatsira iwe kurara nekutevedzera yakadzikama kufema maitiro iwe unogona kuyananisa kufema kwako. Izvi zvingave zvakanyanya kubatsira kune mumwe munhu anobatsirwa nemanzwiro-saka vana kana mumwe munhu anofarira mapiro akawanda, Dr. Tal anoti. Kufema kwakadzika, kwaanoreva sekufema kwediaphragmatic, kunogona kukubatsira kurara nekuita kuti muviri udzore mhinduro.
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