Indlela iMelatonin enokukunceda ngayo ukuba ulale kwaye uzive ungcono

Umxholo

• Yintoni i-melatonin?
• Ingaba isebenza kanjani?
• Inokukunceda ulale
• Ezinye izibonelelo zempilo
• Ngamana unokuxhasa impilo yamehlo
• Ngamana unokunceda ukunyanga izilonda zesisu kunye nesitshisa
• Ngaba unokunciphisa iimpawu ze-tinnitus
• Ngamana unokunceda ukwandisa amanqanaba okukhula kwehomoni emadodeni
• Ungayithatha njani i-melatonin
• Ukhuseleko kunye neziphumo ebezingalindelekanga
• I-Melatonin kunye notywala
• I-Melatonin kunye nokukhulelwa
• I-Melatonin kunye neentsana
• IMelatonin nabantwana
• I-Melatonin kunye nabantu abadala abadala
• Umgca wezantsi
• Ukulungiswa kokutya: Ukutya ukuze ulale ngcono

Sibandakanya iimveliso esicinga ukuba ziluncedo kubafundi bethu. Ukuba uthenga amakhonkco kweli phepha, sinokufumana ikhomishini encinci. Nantsi inkqubo yethu.

Izigidi ezingama-50-70 zamaMelika zichaphazeleka kukungalali kakuhle. Ngapha koko, ngokolunye uphando, ukuya kuthi ga kwiipesenti ezingama-30 zabantu abadala eUnited States baxela ukuba balale ixesha elingaphantsi kweeyure ezingama-6 busuku ngabunye. (,).

Nangona kuyingxaki eqhelekileyo, ukulala kakubi kunokuba nemiphumo emibi.

Ukulala kakubi kunokuwanciphisa amandla akho, kunciphise imveliso yakho, kwaye kwandise umngcipheko wezifo ezifana noxinzelelo lwegazi kunye neswekile ().

I-Melatonin yincindi yedlala exelela umzimba wakho xa ilixesha lokuya kulala. Iphinde yaba sisongezelelo esidumileyo phakathi kwabantu abasokolayo ukulala.

Eli nqaku lichaza indlela esebenza ngayo i-melatonin kunye nokukhuseleka kwayo kunye nokuba ungathatha malini.

Yintoni i-melatonin?

I-Melatonin yincindi yedlala eyenziwa ngumzimba wakho ngokwendalo.

Iveliswa yincindi yepineyini kwingqondo, kodwa ikwafumaneka nakwezinye iindawo, ezinjengamehlo, umongo wethambo, kunye namathumbu ().

Ihlala ibizwa ngokuba yi "hormone yokulala," njengoko amanqanaba aphezulu anokukunceda ulale.

Nangona kunjalo, i-melatonin ngokwayo ayiyi kukukhupha. Yenza umzimba wakho wazi ukuba kusebusuku ukuze uphumle kwaye ulale lula ().

Izongezo zeMelatonin ziyathandwa phakathi kwabantu abanolala kunye nejet lag. Unokufumana i-melatonin kumazwe amaninzi ngaphandle kommiselo.

I-Melatonin nayo ine-antioxidant enamandla, enokubonelela ngezinye iintlobo zezibonelelo.

Ngapha koko inokunceda:

• xhasa impilo yamehlo
• phatha izilonda zesisu kunye nesilungulela
• ukunciphisa iimpawu ze-tinnitus
• nyusa amanqanaba okukhula kwehomoni emadodeni

I-Melatonin yihommoni eyenziwe ngokwendalo yipineal gland. Kuyanceda ukuba ulale ngokuzolisa umzimba ngaphambi kokuba ulale.

Ingaba isebenza kanjani?

I-Melatonin isebenza kunye nesingqisho somzimba wakho.

Ngamagama alula, isingqisho se-circadian yiwotshi yangaphakathi yomzimba wakho. Iyakwazisa xa ilixesha lokuba:

• lala
• vuka
• yitya

I-Melatonin ikwanceda ukulawula ubushushu bomzimba wakho, uxinzelelo lwegazi, kunye namanqanaba amanye amahomoni (,,).

Amanqanaba eMelatonin aqala ukunyuka emzimbeni wakho xa kumnyama ngaphandle, ebonisa umzimba wakho ukuba lixesha lokulala ().

Ikwabopha kwii-receptors emzimbeni kwaye inokukunceda uphumle.

Umzekelo, i-melatonin ibophelela kwii-receptors kwingqondo ukunceda ukunciphisa umsebenzi we-nerve.

Inokunciphisa amanqanaba e-dopamine, ihomoni ekunceda uhlale uphaphile. Ikwabandakanyeka kwezinye iinkalo zomjikelo wobusuku basemini wamehlo akho (,, 11).

Nangona indlela eyiyo ye-melatonin ekunceda ulale ayicacanga, uphando lubonisa ukuba ezi nkqubo zinokukunceda ulale.

Kwelinye icala, ukukhanya kuyayicinezela imveliso ye-melatonin. Le yenye yeendlela umzimba wakho owaziyo ukuba lixesha lokuba uvuke ().

Njengoko i-melatonin inceda umzimba wakho ulungiselele ukulala, abantu abangawenzi ngokwaneleyo ebusuku banokuba nengxaki yokulala.

Zininzi izinto ezinokubangela amanqanaba aphantsi e-melatonin ebusuku.

Uxinzelelo, ukutshaya, ukubonakaliswa kukukhanya okuninzi ebusuku (kubandakanya ukukhanya okuluhlaza okwesibhakabhaka), ukungafumani kukhanya kwendalo okwaneleyo emini, umsebenzi wokutshintsha, kunye nokuguga konke kuchaphazela ukuveliswa kwe-melatonin (,,,).

Ukuthatha isongezelelo se-melatonin kunokunceda ekuphikiseni amanqanaba asezantsi kunye nokuqhelanisa iwotshi yakho yangaphakathi.

I-Melatonin isebenza ngokusondeleyo nesingqisho somzimba wakho ukunceda ukulungiselela ukulala. Amanqanaba ayo anyuka ebusuku.

Inokukunceda ulale

Ngelixa uphando olongezelelweyo lufunekayo, ubungqina obukhoyo ngoku bubonisa ukuba ukuthatha i-melatonin ngaphambi kokulala kunokukunceda ulale (17,,,).

Umzekelo, uhlalutyo lwezifundo ezili-19 kubantu abaneengxaki zokulala zafumanisa ukuba i-melatonin incede ukunciphisa ixesha elithathiweyo ukulala ngomyinge wemizuzu esi-7.

Kwezi zifundo, abantu bachaze nomgangatho wokulala ongcono kakhulu.

Ukongeza, i-melatonin inokunceda nge-jet lag, ingxaki yokulala okwethutyana.

I-jet lag yenzeka xa iwotshi yangaphakathi yomzimba wakho ingahambelani nendawo entsha yexesha. Abasebenzi beShift banokuba namava e-jet lag iimpawu kuba basebenza ngexesha eliqhelekileyo eligcinelwe ukulala ().

IMelatonin inokunceda ukunciphisa i-jet lag ngokuvumelanisa iwotshi yakho yangaphakathi kunye notshintsho lwexesha ().

Umzekelo, uhlalutyo lwezifundo ezisithoba luphonononge iimpembelelo ze-melatonin kubantu abahamba kwimimandla emihlanu okanye nangaphezulu yexesha. Oososayensi bafumanise ukuba i-melatonin yayisebenza ngokuphawulekayo ekunciphiseni iimpembelelo ze-jet lag.

Uhlalutyo lufumanise ukuba zombini iidosi ezisezantsi (i-0.5 milligrams) kunye needosi eziphezulu (5 mg) zazisebenza ngokulinganayo ekunciphiseni i-jet lag ().

Ubungqina bubonisa ukuba i-melatonin inokukunceda ulale ngokukhawuleza. Ukongeza, inokunceda abantu abane-jet lag ukuba balale.

Ezinye izibonelelo zempilo

Ukuthatha i-melatonin kunokubonelela ngezinye izibonelelo zempilo ngokunjalo.

Ngamana unokuxhasa impilo yamehlo

Amanqanaba aphilileyo e-melatonin anokuxhasa impilo yamehlo.

Inezibonelelo ezinamandla zokulwa ne-antioxidant ezinokukunceda ukunciphisa umngcipheko wezifo zamehlo, ezinje ngokuhla kwe-macular degeneration (AMD) (24).

Kwisifundo esinye, oososayensi bacele abantu abali-100 abane-AMD ukuba bathathe i-3 mg ye-melatonin ngaphezulu kweenyanga ezi-6 ukuya kwezi-24. Ukuthatha i-melatonin mihla le kunceda ukukhusela ii-retina kunye nokulibaziseka komonakalo ovela kwi-AMD, ngaphandle kweziphumo ebezingalindelekanga ().

Ngamana unokunceda ukunyanga izilonda zesisu kunye nesitshisa

Iipropathi zokulwa ne-melatonin inokunceda ekunyangeni izilonda zesisu kunye nokunciphisa ukubola (,).

Isifundo esenziwe kunye nabathathi-nxaxheba abangama-21 bafumanisa ukuba ukuthatha i-melatonin kunye ne-tryptophan kunye ne-omeprazole kuncede izilonda zesisu ezibangelwa yintsholongwane H. pylori uphilise ngokukhawuleza.

I-Omeprazole liyeza eliqhelekileyo le-acid reflux kunye nesifo se-reflux se-gastroesophageal (GERD) (28).

Kwesinye isifundo, abantu abangama-36 abane-GERD banikwa i-melatonin, i-omeprazole, okanye indibaniselwano yazo zombini ukunyanga i-GERD kunye neempawu zayo.

I-Melatonin yanceda ukunciphisa isitshisa kwaye yayisebenza ngakumbi xa idityaniswa ne-omeprazole ().

Izifundo ezizayo ziya kunceda ukucacisa ukuba isebenza njani i-melatonin ekunyangeni izilonda zesisu kunye nesitshisa.

Ngaba unokunciphisa iimpawu ze-tinnitus

I-Tinnitus yimeko ebonakaliswa kukukhala rhoqo ezindlebeni. Ihlala iba mandundu xa kukho ingxolo encinci engemva, njengaxa uzama ukulala.

Into enomdla kukuba, ukuthatha i-melatonin kunokunceda ukunciphisa iimpawu ze-tinnitus kwaye kukuncede ulale ().

Kwisifundo esinye, abantu abadala abangama-61 abane-tinnitus bathathe i-3 mg ye-melatonin ngaphambi kokulala kangangeentsuku ezingama-30. Incede ukunciphisa ifuthe le-tinnitus kwaye yaphucula kakhulu umgangatho wokulala ().

Ngamana unokunceda ukwandisa amanqanaba okukhula kwehomoni emadodeni

Ukukhula komntu ihomoni (HGH) ngokwendalo kukhutshwa ngexesha lokulala. Kumadoda aselula asempilweni, ukuthatha i-melatonin kunokunceda ukunyusa amanqanaba e-HGH.

Izifundo zibonise ukuba i-melatonin inokwenza i-pituitary gland, ilungu elikhupha i-HGH, liqwalasele ngakumbi i-hormone ekhupha i-HGH (,).

Ukongeza, uphononongo lubonakalisile ukuba zombini ezantsi (0.5 mg) kunye nangaphezulu (5 mg) imithamo ye-melatonin iyasebenza ekuvuseleleni ukukhutshwa kwe-HGH ().

Olunye uphononongo lufumanise ukuba i-5 mg ye-melatonin edityaniswe noqeqesho lokuxhathisa yonyusa amanqanaba e-HGH emadodeni ngelixa ithoba amanqanaba e-somatostatin, ihomoni ethintela i-HGH (33).

I-Melatonin inokuxhasa impilo yamehlo, ukunciphisa iimpawu ze-tinnitus, ukunyanga izilonda zesisu kunye nokuqaqamba kwentliziyo, kunye nokwandisa amanqanaba okukhula kwehomoni emadodeni amancinci.

Ungayithatha njani i-melatonin

Ukuba ungathanda ukuzama i-melatonin, qala ngesongezelelo sedosi esezantsi.

Umzekelo, qala nge-0.5 mg (i-500 micrograms) okanye i-1 mg imizuzu engama-30 ngaphambi kokuba ulale. Ukuba oko akubonakali kukunceda ulale, zama ukwandisa idosi yakho kwi-3-5 mg.

Ukuthatha i-melatonin ngaphezulu koku akunakukunceda ulale ngokukhawuleza. Injongo kukufumana idosi ephantsi eya kukunceda ulale.

Nangona kunjalo, kungcono ukulandela imiyalelo eza nesongezelelo sakho.

IMelatonin ifumaneka ngokubanzi eMelika. Uzakufuna iphepha likagqirha le-melatonin kwezinye iindawo, ezifana ne-European Union ne-Australia.

Ukuba ufuna ukuzama i-melatonin, qala nge-0.5 mg (i-500 micrograms) okanye i-1 mg imizuzu engama-30 ngaphambi kokulala. Ukuba ayisebenzi, zama ukuyinyusa iye kwi-3-5 mg okanye ulandele imiyalelo ekwisongezelelo.

Ukhuseleko kunye neziphumo ebezingalindelekanga

Ubungqina obukhoyo ngoku bucebisa ukuba izongezo ze-melatonin zikhuselekile, azinabungozi, kwaye azikho likhoboka (, 35).

Oko kuthethiweyo, abanye abantu banokuba neziphumo ebezingalindelekanga ezinobulali, ezinje:

• isiyezi
• intloko ebuhlungu
• isicaphucaphu

I-Melatonin inokusebenzisana namayeza ahlukeneyo. Oku kubandakanya (36, 37,,,,, 42, 43):

• izixhobo zokulala okanye iindlela zokuthomalalisa
• abacoci gazi
• ii-anticonvulsants
• uxinzelelo lwegazi amayeza
• iziyobisi
• izinto zokucwangcisa ngomlomo
• amayeza seswekile
• imichiza yokucinezeleka komzimba

Ukuba unempilo okanye uthathe naliphi na kula mayeza angentla, kungcono ujonge ugqirha ngaphambi kokuba uqalise isongezelelo.

Kukho inkxalabo yokuba ukuthatha i-melatonin eninzi kuya kumisa umzimba wakho ekubeni uyenze ngokwendalo.

Nangona kunjalo, izifundo ezininzi zifumanise ukuba ukuthatha i-melatonin akuyi kuchaphazela amandla omzimba wakho wokuzenzela (,, 46).

Izifundo ezikhoyo zibonisa ukuba i-melatonin ikhuselekile, ayinabungozi kwaye ayisiyomlutha. Nangona kunjalo, inokusebenzisana namayeza, anje ngokuncipha kwegazi, amayeza oxinzelelo lwegazi, kunye noxinzelelo.

I-Melatonin kunye notywala

Idiphu kwi-melatonin zinokwenzeka emva kokuhlwa kotywala. Olunye uphononongo kubantu abadala abangama-29 bafumanisa ukuba ukusela utywala iyure e-1 ngaphambi kokulala kunokunciphisa amanqanaba e-melatonin ukuya kuthi ga kwi-19% (47).

Amanqanaba asezantsi e-melatonin afunyenwe nakubantu abanengxaki yokusebenzisa utywala (AUD).

Ngapha koko, amanqanaba e-melatonin anyuka ngokuthe chu kubantu abaxhomekeke kotywala, oko kuthetha ukuba kunokuba nzima ukulala (,).

Nangona kunjalo, ukongezwa kwe-melatonin akuphuculi ukulala kwezi meko. Uphononongo lwabantu abane-AUD lufumanise ukuba, xa kuthelekiswa ne-placebo, ukufumana i-5 mg ye-melatonin ngosuku kangangeeveki ezi-4 khange kuphucule ukulala ().

Kucetyisiwe ukuba ifuthe le-antioxidant ye-melatonin inokunceda ukuthintela okanye ukunyanga izifo ezinxulumene notywala. Nangona kunjalo, uphando olongezelelweyo luyafuneka ukuvavanya eli bango ().

Ukusela ngaphambi kokulala kunokunciphisa amanqanaba akho e-melatonin kwaye kunokuchaphazela ukulala.

Ngelixa amanqanaba asezantsi e-melatonin abonakala kwabo banengxaki yokusebenzisa utywala (AUD), ukongezwa kwe-melatonin akubuphuculi ubuthongo babo.

I-Melatonin kunye nokukhulelwa

Amanqanaba akho endalo e-melatonin abalulekile ngexesha lokukhulelwa. Ngapha koko, amanqanaba e-melatonin ayatshintsha-tshintsha ekukhulelweni (,).

Ngexesha lekota yokuqala neyesibini, ubude bexesha le-melatonin liyancipha.

Nangona kunjalo, njengoko umhla wokugqibela usondela, amanqanaba e-melatonin aqala ukunyuka. Ngexesha, amanqanaba e-melatonin afikelela ubuninzi. Baza kubuyela kumanqanaba okukhulelwa kwangaphambili emva kokubeleka ().

I-melatonin yoomama igqithiselwa kumntwana osakhulayo apho inegalelo kuphuhliso lwesingqisho somjikelezo kunye neenkqubo zeemvakalelo kunye ne-endocrine (,).

I-Melatonin ikwabonakala ngathi inefuthe lokhuselo kwinkqubo yeemveku ezingekazalwa. Kukholelwa ukuba iimpawu ze-antioxidant ze-melatonin zikhusela inkqubo ye-nervous ekhulayo kumonakalo ngenxa yoxinzelelo lwe-oxidative ().

Ngelixa kucacile ukuba i-melatonin ibalulekile ngexesha lokukhulelwa, zimbalwa izifundo kwizongezo ze-melatonin ngexesha lokukhulelwa (55).

Ngenxa yoku, okwangoku akukhuthazwa ukuba abasetyhini abakhulelweyo basebenzise izongezo ze-melatonin ().

Amanqanaba eMelatonin ayatshintsha ngalo lonke ixesha lokukhulelwa kwaye abalulekile kwimveku esakhulayo. Nangona kunjalo, ukongezwa kwe-melatonin akukacetyiswa okwangoku kubafazi abakhulelweyo.

I-Melatonin kunye neentsana

Ngexesha lokukhulelwa, i-melatonin yoomama igqithiselwa kumntwana osakhulayo. Nangona kunjalo, emva kokuzalwa, i-pineal gland yomntwana iqala ukwenza i-melatonin yayo ().

Kwiintsana, amanqanaba e-melatonin asezantsi kwiinyanga ezintathu zokuqala emva kokuzalwa. Emva kweli xesha, bayanda, ngokunokwenzeka ngenxa yobukho be-melatonin kubisi lwebele ().

Amanqanaba e-melatonin oomama aphezulu kakhulu ebusuku. Ngenxa yoku, kukholelwa ukuba ukuncancisa ngokuhlwa kunokunceda ekwenzeni igalelo kuphuhliso lwesingqisho somntwana ().

Ngelixa i-melatonin iyinto yendalo yobisi lwebele, akukho datha ikhoyo kukhuseleko lwe-melatonin supplementation ngelixa uncancisa. Ngenxa yoku, kuhlala kucetyiswa ukuba oomama abancancisayo baphephe ukusebenzisa izongezo ze-melatonin (,).

Nangona abantwana beqala ukuvelisa eyabo i-melatonin emva kokuzalwa, amanqanaba ekuqaleni asezantsi kwaye ngokwendalo ayongezwa ngobisi lwebele. Izongezo zeMelatonin azikhuthazwa ngoomama abangabongikazi.

IMelatonin nabantwana

Kuqikelelwa ukuba ukuya kuthi ga kwi-25% yabantwana abasempilweni nakwishumi elivisayo banengxaki yokulala.

Eli nani liphezulu ukuya kuthi ga kwiipesenti ezingama-75-kubantwana abaneengxaki zokuphazamiseka kwengqondo, ezinje nge-autism spectrum disorder (ASD) kunye nokuchaphazeleka kwengqwalaselo yokuphazamiseka kwengqondo (ADHD) ().

Ukusebenza kwe-melatonin ebantwaneni nakwishumi elivisayo kusaphandwa.

Olunye uphononongo loncwadi lujonge kwizilingo ezisixhenxe zokusetyenziswa kwe-melatonin kwaba bantu.

Ngokubanzi, kwafumanisa ukuba abantwana abafumana i-melatonin njengonyango lwexeshana elincinci babelala ngcono kunabantwana abafumana i-placebo. Oku kuthetha ukuba kubathatha ixesha elincinci ukulala ().

Isifundo esincinci salandelwa kubantu ababesebenzisa i-melatonin ukusukela ebuntwaneni, kangangesithuba seminyaka eli-10. Kufumanise ukuba umgangatho wabo wokulala wawungafani ngokwahlukileyo neqela lolawulo elingazange lisebenzise i-melatonin.

Oku kuphakamisa ukuba umgangatho wokulala kubantu ababesebenzise i-melatonin njengabantwana njengesiqhelo ngokuhamba kwexesha ().

Izifundo ze-melatonin zabantwana abaneengxaki ze-neurodevelopmental, ezinje nge-ASD kunye ne-ADHD, ziyaqhubeka, kwaye iziphumo ziye zahluka.

Ngokubanzi, bafumanise ukuba i-melatonin inokunceda abantwana ukuba bafumane isifo se-neurodevelopmental disorder balale ixesha elide, balale ngokukhawuleza, kwaye babe nokulala okungcono (,,).

I-Melatonin iyanyamezeleka ebantwaneni. Nangona kunjalo, kukho inkxalabo yokuba ukusetyenziswa kwexesha elide kunokulibazisa ukufikisa, njengoko ukwehla kwendalo kwamanqanaba e-melatonin yangokuhlwa kunxulunyaniswa nokuqala kobuntwana. Izifundo ezingaphezulu ziyafuneka ukuphanda oku (43,).

Izongezo zeMelatonin zabantwana zihlala zifumaneka gummies.

Ukuba unika umntwana i-melatonin, jolisa ukubanika imizuzu engama-30 ukuya kwengama-60 ngaphambi kwexesha lokulala. Idosi inokwahluka ngokobudala kunye nezindululo ezithile kubandakanya i-1 mg yeentsana, i-2.5 ukuya kwi-3 mg yabantwana abadala, kunye ne-5 mg yabantu abadala abancinci ().

Ngokubanzi, uphando oluthe kratya luyafuneka ukumisela idosi efanelekileyo kunye nokusebenza ngokukuko kokusetyenziswa kwe-melatonin ebantwaneni nakwishumi elivisayo.

Ukongeza, kuba abaphandi abayiqondi imiphumo yexesha elide yokusetyenziswa kwe-melatonin kolu luhlu lwabantu, kungangcono ukuzama ukwenza iindlela ezilungileyo zokulala ngaphambi kokuzama i-melatonin (,, 67).

IMelatonin inokunceda ekuphuculeni ukuqala kokulala ebantwaneni kunye nezinto ezahlukeneyo zomgangatho wokulala kubantwana abanengxaki yokuphazamiseka kwengqondo.

Nangona kunjalo, iziphumo zexesha elide zonyango lwe-melatonin ebantwaneni azikaziwa.

I-Melatonin kunye nabantu abadala abadala

Ukhuseleko lweMelatonin luyancipha njengoko uneminyaka yobudala. Oku kwehla kwendalo kunokubangela ukulala kakubi kubantu abadala (,).

Njengamanye amaqela eminyaka, ukusetyenziswa kwe-melatonin supplementation kubantu abadala kusaphandwa. Izifundo zibonakalisa ukuba ukongezwa kwe-melatonin kunokuphucula ukuqala kokulala kunye nexesha lokuya kubantu abadala abadala (70).

Olunye uphononongo loncwadi lufumanise ukuba kukho ubungqina bokusebenzisa i-melatonin yedosi esezantsi kubantu abadala abanengxaki yokulala. Nangona kunjalo, uphando oluninzi luyafuneka ().

I-Melatonin inokunceda nakubantu abanokuphazamiseka kwengqondo okuncinci (MCI) okanye isifo se-Alzheimer's.

Olunye uphononongo lubonakalisile ukuba i-melatonin inokubuphucula ubungakanani bokulala, iimvakalelo 'zokuphumla,' kunye nokulumkisa kusasa kubantu abanesifo. Uphando kwesi sihloko luyaqhubeka (,).

Ngelixa i-melatonin inyamezelwa kakuhle kubantu abadala, kukho iinkxalabo malunga nokwanda kwasemini ukozela. Ukongeza, iimpembelelo ze-melatonin zinokwandiswa kubantu abadala (74).

Olona hlobo lululo lwe-melatonin kubantu abadala alukamiselwa.

Ingcebiso yamva nje icebisa ukuba ubuninzi be-1 ukuya kwi-2 mg kuthathwe iyure e-1 ngaphambi kokulala. Kukwacetyiswa ukuba iipilisi ezikhutshwa kwangoko zisetyenziselwe ukuthintela amanqanaba amade e-melatonin emzimbeni (, 74, 75).

Amanqanaba eMelatonin ancipha ngokwendalo njengoko usiya ukhula. Ukongezwa kwedosi ephantsi kunye nokukhupha i-melatonin kwangoko kunokunceda ekuphuculeni umgangatho wokulala kubantu abadala abadala.

Umgca wezantsi

I-Melatonin isongezelelo esisebenzayo esinokukunceda ulale, ngakumbi ukuba ulele okanye ulele. Inokuba nezinye izibonelelo zempilo ngokunjalo.

Ukuba ungathanda ukuzama i-melatonin, qala ngedosi esezantsi ye-0.5-1 mg, uthathe imizuzu engama-30 ngaphambi kokulala. Ukuba ayisebenzi, unganyusa idosi yakho iye kwi-3-5 mg.

I-Melatonin ngokubanzi iyanyamezeleka, nangona kukho ukubakho kweziphumo ebezingalunganga. Amanye amayeza anokusebenzisana ne-melatonin.

Thetha nogqirha wakho ukuba uthatha la mayeza.

Thenga i-melatonin kwi-intanethi.

Ukulungiswa kokutya: Ukutya ukuze ulale ngcono