Kuhlala ixesha elingakanani eMelatonin emzimbeni wakho, ukusebenza ngokukuko, kunye neengcebiso zedosi

Umxholo

• Isebenza njani i-melatonin?
• Ithatha ixesha elingakanani ukusebenza?
• Ukukhululwa kwe-melatonin vs. melatonin eqhelekileyo
• Idosi efanelekileyo
• Nini ukuthatha melatonin
• Ihlala ixesha elingakanani emzimbeni wakho?
• Iziphumo ebezingalindelekanga ze-melatonin kunye nokuthintela
• Yise kude

I-Melatonin yincindi yedlala elawula isingqisho sakho sokujikeleza. Umzimba wakho uyenza xa usengozini yobumnyama. Njengoko amanqanaba akho e-melatonin esanda, uqala ukuziva uzolile kwaye ulele.

E-United States, i-melatonin iyafumaneka njenge-over-the-counter (OTC) yokulala. Ungayifumana kwindawo ekuthengiswa kuyo iziyobisi okanye kwivenkile yokutya. Isongezelelo siya kuhlala emzimbeni wakho malunga neeyure ezi-5.

Abanye abantu badinga i-melatonin eyongezelelweyo ukulawula isingqisho sabo sokujikeleza. Isetyenziselwa ukunceda ukuphazamiseka kwesingqisho kwi-circadian kwi:

• abahambi abanejet lag
• abasebenzi beeshifti
• abantu abaziimfama
• abantu abanesifo sengqondo esixhalabisayo
• abantu abathatha amayeza athile
• abantwana abaneengxaki ze-neurodevelopmental, ezinje nge-autism spectrum disorder

Kodwa i-melatonin ayisiyokulala ngcono kuphela. Kwakhona kusetyenziselwa i-migraine, i-ADHD, kunye ne-bowel syndrome (IBS).

Makhe sihlolisise ukuba isebenza njani i-melatonin, kunye nokuba ihlala ixesha elingakanani kunye nexesha elifanelekileyo lokuyithatha.

Isebenza njani i-melatonin?

I-Melatonin iveliswa yipineal gland, ebekwe embindini wengqondo yakho.

I-pineal gland ilawulwa yi-suprachiasmatic nucleus (SCN). I-SCN liqela lee-neurons, okanye iiseli zemithambo-luvo, kwi-hypothalamus yakho. Ezi neurons zilawula iwotshi yomzimba wakho ngokuthumela imiqondiso komnye nomnye.

Ebudeni bemini, iretina esweni ithatha ukukhanya ize ithumele imiqondiso kwi-SCN. I-SCN ixelela i-pineal gland yakho ukuba iyeke ukwenza i-melatonin. Oku kukunceda uhlale uphaphile.

Okuchasene kwenzeka ebusuku. Xa ubonakaliswe ebumnyameni, i-SCN isebenze i-pineal gland, ekhupha i-melatonin.

Njengoko amanqanaba akho e-melatonin esanda, ubushushu bomzimba wakho kunye noxinzelelo lwegazi luyehla. I-melatonin iphinda ibuyele kwi-SCN kwaye icothise ukudubula kwe-neuronal, okulungiselela umzimba wakho ukuba ulale.

Ithatha ixesha elingakanani ukusebenza?

I-Melatonin ifunxwa ngokukhawuleza ngumzimba. Emva kokuba uthathe isongezelelo somlomo, i-melatonin ifikelela kwinqanaba layo eliphakamileyo malunga neyure e-1. Unokuqala ukuziva ulele ngeli nqanaba.

Kodwa njengawo onke amayeza, i-melatonin ichaphazela wonke umntu ngokwahlukileyo. Kungathatha ixesha elininzi okanye elincinci ukuba uzive iziphumo.

Ukukhululwa kwe-melatonin vs. melatonin eqhelekileyo

Amacwecwe e-melatonin aqhelekileyo aphuma ngokukhawuleza. Bayanyibilika kwakamsinya nje ukuba uthathe, ethi ikhuphe kwangoko i-melatonin kwigazi lakho.

Kwelinye icala, ukukhutshwa okwandisiweyo kwe-melatonin kuyanyibilika kancinci. Ikhupha kancinci i-melatonin ekuhambeni kwexesha, enokulinganisa indlela umzimba wakho owenza ngayo i-melatonin ubusuku bonke. Oku kucingelwa ukuba kungcono ngokulala ebusuku.

Ukukhululwa kwe-melatonin ikwabizwa ngokuba yi:

• ukukhululwa kancinci melatonin
• Ukukhululwa ngokuqhubekayo kwe-melatonin
• ixesha lokukhululwa kwe-melatonin
• ukukhululwa ixesha elide i-melatonin
• ukukhululwa kwe-melatonin

Ugqirha unokukunceda uthathe isigqibo sokuba ngaba kufuneka uthathe rhoqo okanye ukhululwe i-melatonin.

Idosi efanelekileyo

Ngokubanzi, idosi efanelekileyo ye-melatonin yi-1 ukuya kwi-5 mg.

Kuyacetyiswa ukuba uqale ngeyona dosi iphantsi kunokwenzeka. Unokwandisa kancinci ukutya kwakho ukumisela eyona idosi ekunceda ukuba ulale ngaphandle kokubangela iziphumo ezibi.

Emva kwayo yonke loo nto, ukuthatha i-melatonin eninzi kunokuba yinto engenziwanga. Ukugqithisa kwe-melatonin kunokuphazamisa isigqi sakho se-circadian kwaye kubangele ukulala emini.

Kubalulekile ukuba uqaphele ukuba i-melatonin ayilawulwa ngokungqongqo yi-Food and Drug Administration (FDA). Kungenxa yokuba i-melatonin ayithathwa njengechiza. Ke ngoko, inokuthengiswa njengesongezelelo sokutya njengeevithamini kunye neeminerals, ezingagadwanga ngokusondeleyo yi-FDA.

Kuba imithetho yahlukile kwizongezo zokutya, umenzi unokudwelisa idosi engalunganga ye-melatonin kwiphakheji. Kukho nolawulo lomgangatho omncinci kakhulu.

Nangona kunjalo, ngumbono olungileyo ukulandela imiyalelo kwiphakheji. Ukuba awuqinisekanga ukuba ungathatha malini, thetha nogqirha.

Nini ukuthatha melatonin

Kuyacetyiswa ukuba uthathe i-melatonin kwimizuzu engama-30 ukuya kwengama-60 ngaphambi kokulala. Kungenxa yokuba i-melatonin iqalisa ukusebenza emva kwemizuzu engama-30, xa amanqanaba egazini lakho enyuka.

Nangona kunjalo, elona xesha lilungileyo lokuthatha i-melatonin lahlukile kumntu ngamnye. Wonke umntu ufunxa amayeza ngamaxabiso ahlukeneyo. Ukuqala, thabatha i-melatonin imizuzu engama-30 ngaphambi kokulala. Ungahlengahlengisa ixesha ngokuxhomekeke ekubeni kuthatha ixesha elingakanani ukuze ulale.

Yintoni ebaluleke kakhulu kukuba uphephe ukuthatha i-melatonin okanye emva kwexesha lakho lokulala. Oku kunokutshintsha iwotshi yakho yomzimba kwicala elingalunganga, okukhokelela kukulala emini.

Ihlala ixesha elingakanani emzimbeni wakho?

I-Melatonin ayihlali emzimbeni ixesha elide. Inobomi obunesiqingatha semizuzu engama-40 ukuya kuma-60. Isiqingatha sobomi lixesha elithathayo ukuze umzimba uphelise isiqingatha seziyobisi.

Ngokwesiqhelo, kuthatha isiqingatha sobomi ukuya kwisihlanu sobomi ukuba ichiza lisuswe ngokupheleleyo. Oku kuthetha ukuba i-melatonin iya kuhlala emzimbeni malunga neeyure ezi-5.

Ukuba uhlala uphaphile ngeli xesha, kunokwenzeka ukuba uzive iziphumo ezinje ukozela. Yiyo loo nto kucetyiswa ukuba uphephe ukuqhuba okanye ukusebenzisa oomatshini abanzima kwisithuba seeyure ezi-5 zokuthatha.

Kodwa khumbula, wonke umntu uhambisa iziyobisi ngokwahlukileyo. Ixesha elipheleleyo elithathwayo ukucacisa liya kwahluka kumntu ngamnye. Kuxhomekeka kwizinto ezininzi, kubandakanya:

• ubudala
• ukutya kwe-caffeine
• nokuba uyatshaya icuba
• imeko yezempilo iyonke
• ukwakhiwa komzimba
• Usebenzisa kangaphi imelatonin
• ukuthatha ukukhutshwa okwandisiweyo ngokuchasene ne-melatonin eqhelekileyo
• amanye amayeza

Awunakufane uzive "unesibetho" ukuba uthatha i-melatonin ngexesha elifanelekileyo. Ukuba uthatha kade, usenokuziva usozela okanye ugrogog kusuku olulandelayo.

Iziphumo ebezingalindelekanga ze-melatonin kunye nokuthintela

Ngokubanzi, i-melatonin ithathwa njengekhuselekileyo. Inokubangela ukulala ikakhulu, kodwa oku kuyinjongo yayo hayi isiphumo esibi.

Iziphumo eziqhelekileyo ezichaphazelekayo ze-melatonin zincinci. Oku kunokubandakanya:

• intloko ebuhlungu
• isicaphucaphu
• isiyezi

Iziphumo eziqhelekileyo ezinokubakho zibandakanya:

• ixhala elincinci
• Ukungcangcazela kancinci
• amaphupha amabi
• ukunciphisa ukulumkisa
• imvakalelo yethutyana yoxinzelelo
• uxinzelelo lwegazi olungaqhelekanga

Kungenzeka ukuba ube neziphumo ebezingalindelekanga ukuba uthatha i-melatonin eninzi.

Ngaphandle kweprofayili ephezulu yokhuseleko, i-melatonin ayinguye wonke umntu. Kuya kufuneka uphephe i-melatonin ukuba:

• ukhulelwe okanye uyancancisa
• unesifo somzimba
• unesifo sokuthimba
• unesifo sezintso okanye sentliziyo
• uxinezeleko
• bathatha izinto zokucwangcisa okanye zokuzikhusela kwizifo
• bathatha iziyobisi kuxinzelelo lwegazi okanye isifo seswekile

Njengalo naluphi na uncediso, thetha nogqirha ngaphambi kokuyithatha. Banokufuna ukuba uthathe amanyathelo okhuseleko ngelixa usebenzisa i-melatonin.

Yise kude

Ngokubanzi, kuya kufuneka uthathe i-melatonin kwimizuzu engama-30 ukuya kwengama-60 ngaphambi kokulala. Kuthatha imizuzu engama-30 ukuqala ukusebenza. I-Melatonin inokuhlala emzimbeni wakho malunga neeyure ezingama-5, nangona ixhomekeke kwizinto ezifana nobudala bakho kunye nenqanaba lempilo ngokubanzi.

Kuyenzeka ukuba ugqithise kwi-melatonin, ke qala ngeyona dosi iphantsi inokwenzeka. Ukusebenzisa i-melatonin eninzi kunokuphazamisa isigqi sakho se-circadian.