biofeedback. Bitar magungunan marasa magani don rashin barci yana nuna tasirin biofeedback wajen magance rashin barci.⁹. Daga cikin binciken 9 da aka bincika, kawai 2 bai nuna sakamako mafi kyau na warkewa ba fiye da placebo. Tasirin biofeedback zai kasance daidai da wanda aka samu ta amfani da hanyoyin shakatawa na al'ada. Wataƙila saboda wannan dalili, a cikin shekaru goma sha biyar da suka gabata, adadin gwajin gwaji akan wannan batu yana raguwa: biofeedback yana buƙatar ƙarin lokaci fiye da shakatawa ba tare da gabatar da fa'idodi masu dacewa ba.⁹.

 Melatonin. Melatonin, wanda kuma aka sani da "hormone na barci", hormone ne wanda glandan pineal ya samar. Ana ɓoye ta ne idan babu haske (yawanci a cikin dare), kuma yana sa jiki ya huta. Yana da hannu sosai a cikin ƙa'idar farkawa da hawan barci.

Biyu na binciken sun kammala cewa melatonin a fili yana taimakawa hana ko rage tasirin jet lag^5,34. An fi bayyana tasirin maganin yayin tafiya gabas ta yankuna 5 ko fiye da haka. Yana da matukar muhimmanci a sha melatonin a lokacin da ya dace, in ba haka ba illar jet lag na iya yin muni (duba duk cikakkun bayanai a cikin takardar Melatonin).

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Yayin tafiya, ɗauki 3 zuwa 5 MG a lokacin kwanta barci a wurin da ake nufi, har sai an dawo da yanayin barci (2 zuwa 4 days).

Bugu da ƙari, a cikin 2007, Kwamitin Magunguna don Amfani da Dan Adam (Turai) ya amince da samfurin. ciradin®, wanda ya ƙunshi m-sakin melatonin, don maganin rashin barci na gajeren lokaci a cikin tsofaffi Shekaru 55 da da³⁵. Tasirin, duk da haka, zai zama matsakaici.

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Ɗauki 2 MG, 1 zuwa 2 hours kafin lokacin kwanta barci. Ana samun wannan magani ta takardar sayan magani a Turai kawai.

 Kiɗa na kiɗa. An lura da tasirin kwantar da hankali na kiɗa mai laushi (kayan aiki ko waƙa, rikodi ko kai tsaye) a duk shekarun rayuwa.^{10-15 , 36}. Dangane da sakamakon binciken asibiti da aka gudanar tare da tsofaffi, magungunan kiɗa na iya sauƙaƙebarci, rage yawan farkawa, inganta ingancin barci da kuma ƙara tsawon lokaci da ingancinsa. Koyaya, ana buƙatar ƙarin karatu don tabbatar da waɗannan sakamako masu ban sha'awa.

 Yoga. An buga ƴan binciken kimiyya waɗanda ke mai da hankali musamman kan tasirin yoga akan bacci. Wani bincike na farko ya gano cewa yin yoga zai inganta ingancin barci batutuwa masu fama da rashin barci na kullum³⁷. Sauran karatu^38-40 , dangane da tsofaffi, suna nuna cewa aikin yoga zai yi tasiri mai kyau akan ingancin barci, a lokacin barci da kuma yawan adadin lokutan barci.

 Acupuncture. Ya zuwa yanzu, an yi yawancin nazarin a kasar Sin. A cikin 2009, nazari na yau da kullum na nazarin asibiti ciki har da jimillar batutuwa 3 ya nuna cewa acupuncture gabaɗaya yana da tasiri mai amfani fiye da babu magani.²⁹. Game da matsakaicin lokacin barci, tasirin acupuncture yayi kama da na kwayoyi don rashin barci. Don mafi kyawun tantance tasirin acupuncture, zai zama dole don gudanar da gwajin bazuwar tare da placebo.

 Hasken haske. Fitar da kanka ga fari, abin da ake kira cikakken haske a kullum, zai iya taimakawa wajen rage matsalolin rashin barci masu alaka da circadian rhythm cuta (jet lag, aikin dare), bisa ga bincike daban-daban^16-20 . Wani bincike ya nuna cewa maganin haske yana iya amfanar mutanen da ke fama da rashin barci saboda wasu dalilai^21-24 . Haske yana taka muhimmiyar rawa a cikin daidaita tsarin rhythms na circadian. Lokacin da ya shiga cikin ido, yana aiki akan samar da hormones daban-daban da ke cikin farkawa da hawan barci da kuma yin tasiri akan yanayi. Daidaitaccen magani da aka kimanta a cikin gwaje-gwajen asibiti shine hasken haske na 10 lux na mintuna 000 kowace rana. Don ƙarin bayani, duba takardar mu Hasken Therapy.

 Melatonin. Lokacin da ake amfani da melatonin don maganirashin barci, duk shaidun suna nuna raguwa a cikin lokacin barci (lokacin latency). Duk da haka, game da zamani da Musamman na barci, inganta yana da matsakaici a mafi kyau^6,7. Wannan maganin yana da tasiri ne kawai idan matakin melatonin na mutum yayi ƙasa.

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Ɗauki 1 zuwa 5 MG minti 30 zuwa awa 1 kafin lokacin kwanta barci. Ba a kafa mafi kyawun sashi ba, saboda ya bambanta da yawa a tsawon lokacin karatun.

 Tai-chi. A cikin 2004, nazarin asibiti bazuwar idan aka kwatanta tasirin tai chi tare da wasu fasahohin shakatawa (miƙewa da sarrafa numfashi) akan ingancin bacci.²⁵. Mutane dari da goma sha shida masu shekaru sama da 60 masu fama da matsananciyar matsalar barci sun halarci, sau 3 a mako, tsawon watanni 6, a cikin awa 1 tai chi ko zaman shakatawa. Mahalarta rukunin tai chi sun ba da rahoton raguwar lokacin da suke yin barci (da mintuna 18 a matsakaici), ƙaruwar tsawon lokacin barcin da suke yi (da mintuna 48 akan matsakaita), da kuma raguwar bacci. lokutan barcin rana.

 Amsar annashuwa. Mutane dari da goma sha uku masu fama da rashin barci sun shiga wani bincike don gwada shirin rashin barci ciki har da martanin shakatawa.³⁰. Mahalarta taron sun halarci zaman rukuni na 7 a cikin makonni 10. An koya musu martanin annashuwa, yadda za su rungumi salon rayuwar da ke inganta barci mai kyau, da yadda za su rage magungunan rashin barci a hankali. Daga nan sai suka aiwatar da amsawar shakatawa na minti 20 zuwa 30 a kowace rana don makonni 2: 58% na marasa lafiya sun ruwaito cewa barcin su ya inganta sosai; 33%, cewa ya inganta matsakaici; da 9%, cewa ya ɗan inganta. Bugu da kari, kashi 38% na marasa lafiya sun daina maganin gaba daya, yayin da kashi 53% suka rage.

 Jamus chamomile (Matricaria karantawa). Hukumar E ta gane ingancin furannin chamomile na Jamus wajen magance ƙananan rashin barci da ke haifar da jin tsoro da rashin natsuwa.

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Yi jiko tare da 1 tbsp. (= tebur) (3 g) na busassun furanni a cikin 150 ml na ruwan zãfi na minti 5 zuwa 10. Sha sau 3 ko 4 a rana. Hukumar Lafiya ta Duniya ta yi la'akari da cewa adadin yau da kullun na 24 g ba shi da lafiya.

 Hop (humulus lupulus). Hukumar E da ESCOP sun fahimci tasirin hop strobiles wajen magance tashin hankali, damuwa da damuwa matsalolin barci. Fahimtar waɗannan amfani na warkewa yana dogara ne akan ingantaccen ilimi: gwaji na asibiti akan hops kaɗai ba su wanzu. Wasu gwaje-gwaje na asibiti, duk da haka, sun yi amfani da shirye-shiryen da ke dauke da valerian da hops.

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Tuntuɓi fayil ɗin Hops ɗin mu.

 lavender (Lavender angustifolia). Hukumar E ta gane tasirin furen lavender wajen magance rashin barci, ko ta hanyar busasshen lavender ko man mai.³¹. Wasu suna amfani daMahimman mai a matsayin man tausa, wanda da alama zai taimaka maka shakatawa da barci. Hakanan tuntuɓi fayil ɗin Aromatherapy ɗin mu.

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- Zuba digo 2 zuwa 4 na mahimmancin mai a cikin diffuser. Idan babu diffuser, zuba man mai a cikin babban kwano na ruwan zãfi. Rufe kansa da babban tawul a sanya shi a kan kwanon, sannan a tsotse tururin da ke fitowa. Yi numfashi a lokacin kwanta barci.

– Kafin lokacin kwanta barci, sai a shafa man lavender digo 5 masu muhimmanci akan goshin goshi da hasken rana (a tsakiyar ciki, tsakanin kashin nono da cibiya).

 melissa (melissa officinalis). An dade ana amfani da wannan shuka azaman jiko don magance rashin lafiya mai sauƙi na tsarin juyayi, gami da rashin ƙarfi da rashin bacci. Hukumar E da ESCOP sun san kaddarorin magani don wannan amfani lokacin da aka ɗauke su a ciki. Masu shaye-shaye sukan yi amfani da lemun tsami a haɗe tare da valerian don magance ƙarancin rashin bacci.

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Azuba busasshen ganyen lemun tsami 1,5 zuwa 4,5 a cikin ruwan tafasasshen ruwa 250 ml a sha sau 2 ko 3 a rana.

Notes. Abubuwan da ke aiki na lemun tsami balm suna da ƙarfi, jiko na busassun ganye dole ne a yi a cikin akwati da aka rufe; in ba haka ba, yana da kyau a yi amfani da sabbin ganye.

 Valerian (valerian officinalis). An yi amfani da tushen Valerian a al'ada don magance rashin barci da damuwa. Hukumar E ta yarda cewa wannan ganyen yana taimakawa wajen magance tashin hankali da damuwan barci masu alaƙa. Hukumar Lafiya ta Duniya ma ta gane illolinsa na kwantar da hankali. Koyaya, yawancin gwaje-gwajen asibiti da aka gudanar don inganta wannan amfani sun ba da sakamako gauraye, har ma da sabani.

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Tuntuɓi fayil ɗin mu na Valériane.

 Pharmacopoeia na kasar Sin. Akwai shirye-shiryen gargajiya da yawa waɗanda za a iya amfani da su a lokuta na rashin barci ko rashin hutawa: Wani Pian, Gui Wan, Suan Zao Ren Wan (the tsaba of the jujube tree), Tian Wang Bu Xin Wan, Zhi Bai Di Huang Wan. Tuntuɓi sassan sashen Pharmacopoeia na kasar Sin da fayil ɗin Jujube. A cikin maganin gargajiya na kasar Sin, ana amfani da berries na schisandra (bushen jajayen berries) da reishi (naman kaza) don magance rashin barci.