Ngaba iMelatonin inokukunceda ulale ngcono?
Umxholo
Ukuba unengxaki yokungalali ebusuku, mhlawumbi uzame lonke unyango olukule ncwadi: iibhafu ezishushu, umthetho othi 'akukho zixhobo zombane kwigumbi lokulala', indawo yokulala epholileyo. Kodwa kuthekani ngezongezo ze-melatonin? Bona kufuneka ube ngcono kuneepilisi zokulala ukuba umzimba wakho sele wenza ihomoni ngokwemvelo, akunjalo? Kulungile, uhlobo.
Xa ilanga liqala ukutshona, uvelisa ihommon melatonin, exelela umzimba wakho ukuba lixesha lokulala, utshilo uW. Christopher Winter, MD, ingcali yokulala kunye nomlawuli wezonyango kwiziko lamayeza okulala kwisibhedlele iMartha Jefferson eCharlottesville, VA.
Kodwa ngelixa ukongeza i-melatonin encinci kwinkqubo yakho kwifom yeepilisi inokuba nefuthe lokuhlala, izibonelelo zisenokungabi nkulu ngendlela onethemba ngayo: I-Melatonin ayizukuyenza ngakumbi umgangatho lala, utsho uBusika. Inokukwenza ukuba ulale-kakuhle. (Nantsi into ekufuneka uyidlile ukuze ulale ngcono.)
Enye ingxaki: Thatha ubusuku ngabunye, kwaye i-med inokuphulukana nokusebenza kwayo, utshilo uBusika. Ngokuhamba kwexesha, idosi yasebusuku inokutyhala isigqi sakho se-circadian kamva kwaye kamva. "Ukhohlisa ingqondo yakho ngokucinga ukuba ilanga liyatshona xa uza kulala-hayi xa ilanga litshona," utshilo uBusika. Oku kunokuba negalelo kwiingxaki ezininzi ze-zzz phantsi komgca (njengokungakwazi ukozela kude kube sebusuku).
"Ukuba usebenzisa i-melatonin rhoqo ebusuku, ndingabuza, 'kutheni?'," utsho uWinter. (Bona: 6 Izizathu ezingaqhelekanga Uvukile.)
Emva kwayo yonke loo nto, ezona ndlela zilungileyo zokusebenzisa isongezelelo ayisiyiyo eyokusnuza ngcono, kodwa kukugcina iwotshi yakho yangaphakathi yomzimba-isigqi sakho se-circadian-in check. Ukuba ushiywe yijethi okanye wenza umsebenzi weshifti, imelatonin inokukunceda uhlengahlengise, utshilo uBusika. Nanku umzekelo: Ukuba usiya ngasempuma (esomeleleyo emzimbeni wakho kunokubhabha ngasentshona), ukuthatha i-melatonin ubusuku obumbalwa ngaphambi kokuba uhambo lwakho lunokukunceda ulwe notshintsho lwexesha. “Ungaziqinisekisa ukuba ilanga liyatshona ngaphambi kokuba libe njalo,” utsho uWinter. (Jonga ezi Ngcebiso ze-8 zaMandla kuBasebenzi beShift Night.)
Nokuba yintoni na, nangona kunjalo, namathela kwi-3 milligrams ngedosi nganye. Okungcono akubikho ngcono: "Awufumani ukulala okusemgangathweni ngakumbi ukuba uthatha ngaphezulu; usebenzisa nje iinjongo zokuthomalalisa."
Ngaphambi kokuba ujike ebhotileni, jonga indlela yokuphila yendalo, utshilo uBusika. Ukuzivocavoca kunye nokuziveza ekukhanyeni okuqaqambileyo emini (kunye nokukhanya okuthambileyo ebusuku) kungazomeleza zombini imveliso yakho ye-melatonin ngaphandle ukufaka ipilisi emlonyeni wakho, utsho. Sikwacebisa ukuba iiYoga ziNweze ukuNceda ukuba ulale ngokukhawuleza.