Ngaba ngenene ngaba usebenzisa iMelatonin Diffuser ngaphambi kokulala?

Umxholo

• Yintoni iMelatonin, kwakhona?
• Yintoni iMelatonin Diffuser, ngokuchanekileyo?
• Ngaba iiMelatonin Diffusers zikhuselekile ukuba zingasetyenziswa?
• Uphengululo lwe

I-United States yenye ye (ukuba akunjaloi) eyona marike inkulu yemelatonin emhlabeni. Kodwa oku akunakulothusa ukuba kunikwe malunga nama-50 ukuya kuma-70 ezigidi zaseMelika abanengxaki yokulala, ngokweZiko leSizwe lezeMpilo. Okwangoku, idatha evela kwifayile ye- Ingxelo yeSizwe yeziBalo zezeMpilo ibonisa ukuba ipesenti yabemi abasebenzisa i-melatonin iphindwe kabini phakathi kuka-2002 no-2012, kwaye ipesenti iyaqhubeka nokukhula, ngakumbi ngoku njengoko ubhubhane we-COVID-19 ubusenza ubuthongo. Kwaye ngelixa kukho iindlela ezahlukeneyo apho unokusebenzisa khona uncedo lokulala oluthandwayo- okt iipilisi ezithengiswa ekhawuntareni, iigummies ezinencasa yeziqhamo- kutsha nje, abantu bebephefumla (ewe, ukusezela) melatonin. Ukuba oko kukwenza uphakamise ishiya, awuwedwa.

Kwiinyanga ezimbalwa ezidlulileyo, i-melatonin diffusers-aka melatonin vaporizers okanye i-melatonin vape pens- bebesenza indlela yabo kumajelo onxibelelwano, bevela kwizikhundla zabaphembeleli be-IG kunye neeTikTok njengemfihlo ~ yokufumana ubusuku obuhle bokulala. Abantu babonakala beqinisekile ukuba ezi pens zevape zikunceda ulale ngokukhawuleza kwaye ulale ngokuvakalayo kuneepilisi ze-melatonin okanye izinto ezihlafunwayo. Kwaye i-melatonin diffuser brands ezifana ne-Cloudy kabini phantsi kweli bango, besithi kwindawo yabo yonke into ekufuneka uyenzile kukuthatha i-puffs ezimbalwa okanye ukubetha "kwisixhobo sanamhlanje se-aromatherapy" ukutshona ebuthongweni obuzolileyo.

Ivakala iphupha ngokwaneleyo. Kodwa ngaba ii-melatonin diffusers zisemthethweni-kwaye zikhuselekile? Phambili, yonke into omawuyazi malunga nokuphefumlela indlela yakho eya kwi-zzz phambi kokuba unike enye yezi zixhobo uhambe ngokwakho. Kodwa kuqala ...

Into ayihamba kakuhle. Impazamo yenzekile kwaye ungeniso lwakho alungeniswanga. Nceda zama kwakhona.

Yintoni iMelatonin, kwakhona?

"UMelatonin yincindi yedlala eveliswa kwingqondo elawula isingqisho somzimba kunye neendlela zokulala," utshilo uMichael Friedman, MD, ugqirha otolaryngologist kunye nengcali yamayeza okulala eChicago ENT. Ukuhlaziya ngokukhawuleza: isingqisho sakho se-circadian ngumzimba wakho wewotshi yangaphakathi yeeyure ezingama-24 elawula umjikelo wakho wokulala; ikuxelela xa ilixesha lokulala nelokuvuka. Ukuba isingqisho sakho se-circadian sizinzile, ingqondo yakho ngokwemvelo iya kugcina amanqanaba aphezulu e-melatonin njengoko ilanga litshona ebusuku. kunye namanqanaba asezantsi njengoko ilanga liphuma ekuseni, uyachaza. Kodwa akunjalo kuwo wonke umntu. Xa iwotshi yangaphakathi yomzimba wakho igqwethwa- nokuba kungenxa ye-jet lag, uxinzelelo olonyukayo, uxinzelelo lokulala, okanye nokuvezwa kukukhanya okuluhlaza okwesibhakabhaka ngaphambi kokuba ulale-kunokwenzeka ukuba ulwe nzima ukulala, uvuke ezinzulwini zobusuku, okanye ungalali tuu. Kwaye kulapho izongezo ze-melatonin zingena khona.

Kweyona nto isisiseko, isongezelelo se-melatonin luhlobo nje lokwenziwa kwehomoni, okuthetha ukuba yenziwe kwilebhu emva koko yenziwa ipilisi, igummy, okanye ulwelo. Kwaye ngelixa simisela indlela esempilweni, ezinzileyo yokulala (okt ukucima izixhobo ezinje ngeTV kunye neefowuni iyure elungileyo ngaphambi kokuba ulale) kubalulekile ekufumaneni amanqaku okulala ngokwaneleyo, i-OTC melatonin inokuba luncedo ngakumbi kubantu abasokola ukufumana ukuphumla okusemgangathweni, utshilo uGqirha Friedman .

"Izongezelelo zeMelatonin zinokunceda ukuququzelela ngempumelelo inguqu ukusuka ekuvukeni ukuya kulala," utshilo. "Ngokunceda ukwandisa amanqanaba e-melatonin ngokwendalo eveliswa emzimbeni, izongezo zikhuthaza ukulala okungaguquguqukiyo, okusemgangathweni, yiyo loo nto sikucebisa kwizigulana." Ngamanye amagama, ukongeza okungakumbi kwihomoni kwinkqubo yakho kunokuba nefuthe lokuhlala, elinokuthi, emva koko, likuncede ukhukhuleke uye kwilizwe lamaphupha nokuba, yithi, ungumzimba usacinga ukuba uku indawo yexesha elahlukileyo. Inqaku? Ukuze ekugqibeleni ubuyisele isigqi sakho se-circadian kwaye uqalise ukulala ngokuvakalayo wedwa. (Jonga kwakhona: Iimveliso zoKhathalelo lwe-Melatonin eziSebenza ngelixa ulele)

Kubalulekile ukuba uqaphele ukuba izongezo ze-melatonin-njengazo zonke izongezo zokutya, kunye nee-melatonin diffusers-azilawulwa luLawulo lwezoKutya kunye noLawulo lweziyobisi. Kodwa ukuthatha i-OTC melatonin ngaphezulu kwexesha elifutshane kuthathwa ngokuba "kukhuselekile ngokubanzi," ngokweKliniki yaseMayo. (Uphando olongezelelweyo lufunekayo ukuze unqume iziphumo, ukuba zikhona, kwixesha elide.) Sekunjalo, kufuneka ngokuqinisekileyo uthethe nodokotela wakho ngaphambi kokuba uthathe nantoni na - i-melatonin ifakiwe.

Ngokubhekisele kwi-melatonin enomphunga, njengaleyo ihanjiswa zi-melatonin diffusers? Ewe, bantu, ngumdlalo webhola ohlukileyo ngokupheleleyo.

Yintoni iMelatonin Diffuser, ngokuchanekileyo?

I-Melatonin diffusers intsha entsha kwihlabathi lezinto zokulala, kwaye zonke zahlukile kancinci; ngokubanzi, bagcina ulwelo (oluqulathe melatonin) olujika lube yinkungu okanye umphunga xa uphefumlelwa. Umzekelo, Inhale Health's Melatonin Lavender Dream Inhaler (Kodwa yona, $ 20, inhalehealth.com) ishushu ukuya kumaqondo obushushu afunekayo ukuze kuguqulwe ifomula engamanzi ibe ngumphunga ongenakufunyanwa, ngokwewebhusayithi yenkampani.

Ivakala iqhelekile? Kungenxa yokuba indlela yokuhambisa kwi-melatonin diffuser, enyanisweni, iyafana nayo nayiphi na i-e-cigarette endala okanye iJuul. Ngoku, ukuba nobulungisa, ukuphefumla i-melatonin kunjalo hayi ngokufanayo nokutshaya i-e-cigarette, equlathe inicotine, propylene glycol, flavouring, kunye nezinye iikhemikhali. Ngapha koko, i-melatonin diffuser brands i-Cloudy kunye ne-Inhale Health zombini zigxininisa kwiziza zabo ukuba iipeni zabo ziquka i-melatonin kunye neqaqobana lezinye izithako ezikhuseleke ngokufanelekileyo. Isixhobo sikaMafu (Yithenge, i-$ 20, i-trycloudy.com), umzekelo, iquka i-melatonin kuphela, i-lavender extract, isicatshulwa se-chamomile, isicatshulwa somdiliya, i-L-Theanine (i-de-stressor yendalo), i-propylene glycol (i-agent ekhuni okanye ulwelo), kunye nemifuno yeglycerin (isiraphu efana nolwelo).

Eyona ndawo ithengisa kakhulu ye-melatonin diffusers kukuba unokuziva iziphumo zazo ngokukhawuleza. Umbono kukuba xa imelatonin egxininisiweyo itsalwa, ifunxeka ngoko nangoko emiphungeni yakho ize ingene ngokukhawuleza egazini. Kwelinye icala, xa ithebhulethi ye-melatonin ifakwa, kufuneka iqale igcaywe okanye iphulwe sisibindi- yinkqubo yexesha kwaye, yiyo loo nto iingcali zicebisa ukuyithatha ukuya kuthi ga kwiiyure ezimbini ngaphambi kokulala, ngokwenqaku kwiThala leLizwe lezeMpilo laseMelika. (Okwangoku, unokuzama ukungatyibiliki ngokuhamba kweyoga okuzolileyo.)

Ukuba uthathiwe ekunene njengokuba ubetha ifula, iipilisi ze-melatonin okanye iigumies zinokuqhubeka zonakalisa iindlela zakho zokulala njengoko kuthatha iiyure ezininzi ukuba zisebenze, ucacisa uGqirha Friedman. Ke, ukuba uyithatha njengokuba uza kulala malunga nentsimbi ye-10 ebusuku, ungagqibela ngokunyusa imveliso yakho ye-melatonin ezinzulwini zobusuku ngelixa ulele, ngaloo ndlela ikwenza kube nzima ukuba uvuke ngentsimbi Ngokuchaseneyo, i-melatonin diffusers ngokwethiyori umngcipheko we-morning grogginess yinto yakudala ngokuzisa ezo zithomalalisayo, iziphumo zobuthongo phantse ngoko nangoko. Igama eliphambili apha ngokuba "litheyori" njengoko kuninzi isese-TBD malunga nezibaya zithandwayo.

Into ayihamba kakuhle. Impazamo yenzekile kwaye ungeniso lwakho alungeniswanga. Nceda zama kwakhona.

Ngaba iiMelatonin Diffusers zikhuselekile ukuba zingasetyenziswa?

Ungafuna ukumamela ukuba ithini ingcali malunga nokhuseleko lwe-melatonin diffuser phambi kokuba wenze naziphi na izigqibo.

UGqirha Friedman uthi: "Ukwenza nantoni na rhoqo kunemiphumela emibi." Ngokuqinisekileyo, uninzi lwee-melatonin diffusers azinazo iziyobisi (ezinje nge-nicotine yokulutha) okanye izithako eziyingozi ezihleli kwi-e-cigarettes (cinga: i-vitamin E acetate, isongezelelo esiqhelekileyo kwiimveliso ezinxibelelene nesifo semiphunga). Kodwa ii-vaporizers ngokubanzi zisandula ukuba yimixholo yezifundo- akukho nanye ejolise kwii-melatonin diffusers. (Eyeleleneyo: Ukusetyenziswa njani ukucamngca ngobuthongo ukulwa nokungalali)

Ungayichazanga eyokuphefumla nantoni na kwimiphunga yakho engeyiyo ioksijini enokuza neengozi. (Ngaphandle kokuba usebenzisa, yithi, i-nebulizer okanye i-legit inhaler ngenxa yezizathu zonyango ezifana ne-asthma.) Xa uthatha umoya onzulu womxube we-vaporized - nokuba uqulethe oko i-Inhale Health ithi "izithako zodidi lwamayeza" - wena. Ugqume imiphunga yakho ngenkungu esemthethweni, ukhuseleko, kunye nokusebenza kakuhle kuseyi-TBD. Iziphumo zezempilo zexesha elide zomphunga wokuphefumla, kungakhathaliseki ukuba zithini na, azikaqondwa kakuhle, utshilo uGqr. Friedman — kwaye yeyona ngxaki yokwenyani leyo. eyona nto ibaluleke kakhulu. Jonga: Ngaba ukuvota kuyayonyusa ingozi yakho ye-COVID?)

Omnye umba? Inyani yokuba ezi zixhobo ziyabizwa kwaye zibhalwe njenge "diffusers" kunye "nezixhobo zearomatherapy" ngokuchasene "neepeni" okanye "umphunga," ngokwenjenje kunokudala uhlobo lwezempilo. Okwangoku, kusekwe kakuhle ukuba i-vaping iyingozi. Kwaye ngelixa i-melatonin diffuser zisebenzisa iindlela ezintle ezifanayo njengeepens zevape, eli gama linokubenza babonakale ngathi basempilweni elinganayo ne-aromatherapy esasazekileyo kwaye ingaphantsi njengevaping. (Bona kwakhona: Yintoni iPopcorn Lung, kwaye ungayifumana kwiVaping?)

"Kukho idatha yesayensi ekhoyo kwi-vaping melatonin," uqhubeka. "Ke, ngokwembono yezonyango, ayisiyonto endinokuyincoma."

Okukwintsusa? Ukufaka i-melatonin kusenokuba yeyona ndlela ikhuselekileyo neyona inokubamba iso lokuvala ngokweengcali, kodwa, njengazo zonke izongezo, ayisiyompendulo kuye wonke umntu osokolayo. Ukuba awukwazi ukuvala amehlo akho ngaphandle kokubala iigusha, ncokola nogqirha wakho ukuze ubone indlela engcono yokubuyela kwi-zzzzone.

Uphengululo lwe

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