Ngaba ungathatha iMelatonin kunye nolawulo lokuzalwa ngaxeshanye?
Umxholo
Ukuba unengxaki yokulala ebusuku, unokuba nomdla wokuthatha into ukukunceda uphumle. Olunye uncedo lokulala yi-melatonin. Le yihormoni onokuyithatha ukonyusa amanqanaba akhoyo e-melatonin emzimbeni wakho. I-melatonin yendalo kunye neyokwenziwa inceda ukulungiselela umzimba wakho ukulala ebusuku. Ukuba uthatha iipilisi zokulawula ukuzalwa, nangona kunjalo, ukuthatha i-melatonin eyongezelelweyo kunokunciphisa ukusebenza kwezi pilisi.
Yintoni iMelatonin?
IMelatonin yincindi yendalo eyenzeka emzimbeni wakho. Le hormone ikunceda ukuba ulale kwaye ulale ebusuku. Iveliswa yipineal gland. Le yindlala encinci ngasentla embindini wengqondo yakho.
Xa ilanga litshona, umzimba wakho uvelisa i-melatonin, ikwenze uzive usozela. Ngokwemvelo i-melatonin iqala ukusebenza malunga nentsimbi ye-9. Amanqanaba ayo aya kuhlala ephakanyisiwe malunga neeyure ezili-12. Nge-9 kusasa, amanqanaba e-melatonin emzimbeni wakho abonakale.
Ukuba unengxaki yokulala, ungathatha i-melatonin yokwenziwa yokunyusa amanqanaba asele efumanekile emzimbeni. IMelatonin inokuba luncedo kwiimeko ezininzi, ezinje:
- ukulibaziseka kwesigaba sesifo sokulala
- Ukuphuthelwa ebantwaneni nasebekhulile
- ijet lag
- iingxaki zokulala
- ukuphucula ukulala kwabo basempilweni
IMelatonin iyafumaneka ekhawuntarini. Ngenxa yokuba ithathwa njengesongezelelo sokutya, i-U.S. Oku kuthetha ukuba into efumanekayo kwintengiso iyahluka ngokubanzi. Oku kunokuthetha ukuba into edweliswe kwileyibhile ayinakuba ichanekile. Kuyacetyiswa ukuba uthenge izongezo zentengiso ze-melatonin eziveliswe elebhu ukunciphisa umngcipheko woku.
Ukuthatha i-melatonin kunokukunceda ukuba ulale ngokukhawuleza okanye uhlengahlengise isingqisho sakho se-circadian, eliwotshi yendalo yomzimba wakho. Ukuba usebenzisa iipilisi zokulawula ukuzalwa, kufuneka uqhagamshelane nodokotela wakho ngaphambi kokusebenzisa i-melatonin.
IMelatonin kunye nolawulo lokuzalwa
Ukuba uthabatha ulawulo lokuzalwa, kuya kufuneka uxoxe ngoncedo lwakho lokulala kunye nogqirha wakho. Ukudityaniswa kolawulo lokuzalwa kunye ne-melatonin kunokutshintsha ukusebenza kweepilisi zokulawula ukuzalwa. Iipilisi zolawulo lokuzalwa zonyusa i-melatonin yendalo emzimbeni wakho. Xa zisetyenziswa ngokudibanisa ne-melatonin, amanqanaba akho e-melatonin anokuba phezulu kakhulu.
I-Melatonin inokusebenzisana namanye amayeza, kubandakanya abacoci gazi, ii-immunosuppressants, kunye namayeza eswekile.
Ukuthetha noGqirha wakho
Ukuba usebenzisa ulawulo lokuzalwa kwaye unengxaki yokulala, thetha nogqirha wakho ngaphambi kokuba uthathe amayeza amatsha okanye izongezo. Ugqirha wakho kufuneka avavanye ukusebenza kolawulo lwakho lokuzalwa kunye namayeza ongezelelweyo. Ugqirha wakho unokuchaza naziphi na iindlela zokuzikhusela ekufuneka uzenzile ukuthintela ukukhulelwa.
Ugqirha wakho unokukunika ulwazi ngezinye izinto ezinokubangela ukuba ulale, kunye nokukuyalela iidosi ezichanekileyo. Kubalulekile ukuthatha inani elifanelekileyo layo nayiphi na into yokulala ukunqanda ukuphazamisa umjikelo wakho wokulala wendalo.
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