Ngaba iMelatonin ilungile okanye imbi kuXinezeleko?

Umxholo

• Ngaba i-melatonin ingabangela uxinzelelo?
• Ngaba i-melatonin inokwenza uxinzelelo ngakumbi?
• Ngaba i-melatonin inganceda ngeempawu zoxinzelelo?
• Ngaba ndingayidibanisa i-melatonin nolunye unyango lonyango?
• Ndiza kuthatha malini?
• Umgca wezantsi

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

I-Melatonin yincindi yedlala eveliswa kwincindi yepineal kwingqondo yakho. Ukuveliswa kwayo kulawulwa yiwotshi yomzimba wakho, efumaneka kwi-nucleus ye-suprachiasmatic.

Ngexesha lasemini, amanqanaba akho e-melatonin asezantsi. Kodwa xa kurhatyela, imithambo-luvo yakho yemithambo ithumela imiyalezo kwiwotshi eyintloko, ebonisa ukuba ingqondo iqala ukuvelisa imelatonin. Uqala ukuziva usozela ngenxa yokwanda kwe-melatonin egazini lakho.

Ngenxa yesakhono sayo sokulawula umjikelo wokulala kwakho, i-melatonin iye yaba sisongezo esidumileyo sokuphucula ukulala nokunyanga imiba eyahlukeneyo enxulumene nokulala, kubandakanya:

• ijet lag
• ukuphuthelwa
• Ukutshintsha ingxaki yokulala emsebenzini
• ukulibaziseka kwexesha lesigaba sokulala
• isingqisho sokujikeleza kwengxaki yokujikeleza
• ukuphazamiseka kokulala

Kodwa ngaba ezi ziphumo zokulawula zinokuba nefuthe kwiimpawu zoxinzelelo? Ijaji isaphumile.

Ngaba i-melatonin ingabangela uxinzelelo?

Akukho bungqina bokuba i-melatonin ibangela uxinzelelo kubantu abangenayo imbali yayo. Uphengululo luka-2016 lophando lwakutsha nje lwe-melatonin alufumananga ziphumo zibi zinxulunyaniswa nokusetyenziswa kwe-melatonin.

Kodwa abanye abantu bafumana iziphumo ebezingalindelekanga. Ngokwesiqhelo, oku kubandakanya ukuba nesiyezi, isicaphucaphu, okanye ukozela. Kodwa kwiimeko eziqhelekileyo, abanye abantu banamava:

• ukudideka
• ukucaphuka
• uxinzelelo lwexesha elifutshane

Ukuza kuthi ga ngoku, ukuvumelana kubonakala ngathi ukuthatha i-melatonin kunokubangela iimpawu zexeshana zokudakumba. Kodwa ayizukubangela ukuba umntu abonise iimpawu ezinde ezibonisa ukuxilongwa kwesifo esikhulu soxinzelelo.

Ngaba i-melatonin inokwenza uxinzelelo ngakumbi?

Ikhonkco phakathi kwe-melatonin kunye noxinzelelo esele lukhona aluqondwa ngokupheleleyo.

Isiphakamiso sokuba abantu abanexinzelelo banokuba namanqanaba aphezulu e-melatonin. Kwaye uphononongo luka-2006 lwezifundo ezininzi lubonisa ukuba iingqondo zabantu abanexinzelelo zihlala zivelisa i-melatonin ngakumbi ebusuku.

Khumbula, i-melatonin inceda umzimba wakho ukulungiselela ukulala. Kukwenza uzive ungenamandla, ekwayimpawu eqhelekileyo yoxinzelelo. Ukuba ufumana amandla asezantsi njengeempawu zokudakumba, ukuthatha i-melatonin kunokwenza mandundu.

Ngelixa iimvakalelo zexesha elifutshane zokudakumba ziyinto enqabileyo kodwa enokubakho yecala le-melatonin, akucaci nokuba kungadala ukwanda kweempawu kumntu osele efumanekile enokudakumba. Kwaye, uninzi lwabantu oluthatha i-melatonin-kubandakanya abo banayo kwaye ngaphandle koxinzelelo-abayifumani le mpembelelo yecala.

Ngaba i-melatonin inganceda ngeempawu zoxinzelelo?

Ukwenza izinto zidideke ngakumbi, kukwakho ubungqina bokuba i-melatonin inokuwunciphisa umngcipheko woxinzelelo kumaqela athile kunye nokuphucula iimpawu zokudakumba kwabanye.

Umzekelo, ucebisa ukuba i-melatonin inokunciphisa umngcipheko woxinzelelo kwiinyanga ezintathu emva kotyando lomhlaza wamabele.

Uphengululo luka-2017 lwezilingo ezisibhozo zeklinikhi lufumanise ukuba i-melatonin iphuculwe iimpawu zoxinzelelo ngaphezulu kwe-placebo, kodwa hayi kakhulu. Kwafunyanwa ngokufanayo ukuba i-melatonin yanceda ukunciphisa iimpawu zoxinzelelo kwabanye abantu.

Ukongeza, uphononongo oluncinci luka-2006 lubonisa ukuba i-melatonin inokuba luncedo ngakumbi kukuphazamiseka okwenzeka ngamaxesha athile onyaka (i-SAD), ebandakanya uxinzelelo olulandela ipateni yexesha elithile. Ngokomzekelo, abaninzi abantu abane-SAD bafumana uxinzelelo ngexesha leenyanga ezibandayo, xa iintsuku zifutshane.

Abaphandi emva kophononongo bafumanise ukuba isingqisho esingachazwanga esifanelekileyo sasiyinto ebalulekileyo kuxinzelelo lwamaxesha onyaka. Ukuthatha iidosi ezisezantsi ze-melatonin kubonakala ngathi kuyanceda ukujongana nokungalungelelani kunye nokunciphisa iimpawu.

Ngelixa lonke olu phando luthembisa, akukabikho bungqina baneleyo bokuqinisekisa ukuba ngaba ukuthatha i-melatonin kuyanceda na kwiimpawu zoxinzelelo. Izifundo ezikhulu kakhulu ziyafuneka.

Nangona kunjalo, ukuba unoxinzelelo kwaye ufumanisa ukuba iimpawu zakho zibi kakhulu xa ungalali ngokwaneleyo, i-melatonin inokuba yinto elungileyo ukuhlala ujikeleze. Ngelixa i-melatonin ingenakujongana ngqo noxinzelelo lwakho, inokukunceda ukuba ufumane ishedyuli yokulala yesiqhelo, enokukunceda ukuphucula ezinye zeempawu zakho.

Ngaba ndingayidibanisa i-melatonin nolunye unyango lonyango?

Ukuba okwangoku unyangwa uxinzelelo, i-melatonin kunokuba kulunge ukuzama ngaphandle kolunye unyango olumiselweyo.

Nangona kunjalo, kunokuba kukhuselekile ukweqa i-melatonin ukuba uthatha amayeza athile, kubandakanya:

• Ukudakumba kwenkqubo ye-nervous system, kubandakanya i-diazepam (Valium)
• ifluvoxamine (iLuvox)
• iziyobisi zonyango lwe-immunosuppressive, kubandakanya i-prednisone, methylprednisolone, hydrocortisone, cortisone, dexamethasone, kunye ne-codeine

Ukuba uthatha amayeza oxinzelelo kwaye uzama ukuphonononga ezinye iinketho zendalo, qiniseka ukwenza kancinci kwaye phantsi kweliso lomboneleli wakho wezempilo. Ukuyekisa ngesiquphe amayeza, ngakumbi i-anti-depressants, kunokubangela iziphumo ebezingalindelekanga ezimandundu.

Ndiza kuthatha malini?

Ukuba ufuna ukuzama ukusebenzisa i-melatonin yeempawu zokudakumba, qalisa ngedosi esezantsi, ihlala iphakathi kwe-1 kunye ne-3 milligrams. Qiniseka ukuba ujonga imiyalelo yomenzi kwiphakheji kuqala. Ungathenga i-melatonin kwiAmazon.

Njengoko uyithatha, naka ingqalelo kwiimpawu zakho. Ukuba uqaphela ukuba zinokuba zibi ngakumbi, yeka ukuthatha i-melatonin.

Umgca wezantsi

Ubudlelwane phakathi kwe-melatonin kunye neempawu zokudakumba akucaci. Abanye kubonakala ngathi iyanceda, kodwa kwabanye inokwenza izinto zibe mbi ngakumbi. Ukuba ufuna ukuzama, qiniseka ukuba uqala ngethamo eliphantsi kwaye ujonge ingqondo kunye nomzimba wakho ngelixa uwuthathayo.

Ngelixa i-melatonin inokunceda ngeempawu zoxinzelelo, abukho ubungqina bokuba i-melatonin iyodwa inokunyanga uxinzelelo. Qiniseka ukuba uqhubeka nolunye unyango xa uzama i-melatonin, kubandakanya amayeza kunye nonyango.