Ukuthola isilinganiso esifanele se-melatonin: Kufanele ngithathe malini ukulala?
Ukuphila kahleUma ungomunye we Abantu abayizigidi ezingama-70 abaphila nenkinga yokulala , mhlawumbe uke wazabalaza ukuthola indlela ephephile nephumelelayo yokuthola ukulala okungcono ebusuku. Izinsiza zokulala ezithengiswa ekhawunteni , njengeZzzQuil ne-Unisom, akusebenzi ngaso sonke isikhathi. Okwamanje, ukuthatha ukungena emithini yokulala kadokotela, njenge-Ambien, kunengozi yokuncika (kudala enye inkinga esikhundleni sesixazululo!).
Kubantu abaningi abanezinkinga zokulala, ukuthatha isengezo se-melatonin ngaphambi kokulala kubonakala kuyindlela engcono kakhulu. Ngoba izithasiselo akuyona imishanguzo, ngakunye, zitholakala nge-OTC futhi zivame ukubhekwa njengendlela yemvelo noma ephephile yokwelapha ukungalali. Kepha kuyinto i-melatonin iphephile ukuyithatha? Futhi wazi kanjani ukuthi imuphi umthamo olungele wena? Nakhu ukuthi ungathola kanjani.
Yini i-melatonin?
I-Melatonin (amakhuphoni e-Melatonin | Yini i-Melatonin?) Yi-hormone evela endleni encane ebuchosheni ebizwa nge-pineal gland, umsebenzi wayo oyinhloko ukukhiqiza i-melatonin. Ngokusho kwe- Umphakathi we-Endocrinology , i-melatonin ilawula isigqi somzimba wakho, noma iwashi elitshela umzimba wakho ukuthi yisikhathi sini sasemini noma sasebusuku nokuthi kufanele wenzeni nsuku zonke ngalezo zikhathi. (Kungakho ujwayele ukulala ngesikhathi esifanayo njalo ebusuku.)
Imvamisa, amazinga e-melatonin akhula ebusuku. Kodwa abantu abaningi abawakhiqizi la mazinga aphezulu kusihlwa, okusho ukuthi amawashi abo omzimba awabathumeli amasiginali afanele. Izizathu zokuthi kungani zihlukahlukene; abanye abantu bakuthola kunzima ukulala kahle uma benezimo ezithile zezempilo noma zengqondo, njengokukhathazeka noma ukudangala , kanti abanye bangalandelela ukungalali kwabo ngezimbangela zesimo noma semvelo.
Ukukhishwa kwemvelo kwe-melatonin kungashintshwa yizikrini zomakhalekhukhwini, ama-TV, namalambu akhanyayo kuyo yonke indlu, kusho u-Anjali Kohli, MD, osebenza eHouston Methodist Primary Care. Ezinye izimbangela ezivamile zifaka ukuphazamiseka kumjikelezo wokuvuka [njengalezo] obangelwa yi-jet-lag noma umsebenzi wokushintsha.
Ukungenzi i-melatonin eyanele kungaholela kokungalali ngezikhathi ezithile, kepha futhi kungadala ukuphazamiseka kokulala okuyisisekelo njengokuqwasha, i-apnea yokulala (mayelana ne-apnea yokulala), i-circadian rhythm sleep disorder, kanye ne-leg syndrome engaphumuli. Lapho ukungalali kuqhubeka, abantu abaningi bakhetha ukuthatha i- isithasiselo se-melatoninukukhulisa amazinga emvelo omzimba wabo we-melatonin.
UDkt Kohli uthi i-melatonin ayikwenzi amandla ukulala, kepha uma usesimweni esifanele — njengegumbi elimnyama, elithulile, nelinethezekile — kufanele likusize uzizwe ukozela futhi likwenze kube lula kuwe ukuthi ushelele. IMelatonin iyindlela esebenzayo kubantu abaningi abanezinkinga zokulala futhi, noma ingasebenzi kuwo wonke umuntu, ngokuvamile ibhekwa njengeyimpumelelo.
Ufuna intengo engcono kuMelatonin?
Bhalisela izexwayiso zentengo yeMelatonin bese uthola ukuthi intengo ishintsha nini!
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Ngabe kufanele ngicabange ukuthatha i-melatonin?
Ngokusho kwe- Isikhungo Sikazwelonke Sempilo Ehlanganayo Nehlangene (NIH), kunezimo eziningana lapho ungazuza khona ngokuthatha i-melatonin ukulala. Lokhu kufaka phakathi:
- Ukuhlangabezana ne-jet-lag ngesikhathi noma ngemuva kokuhamba ezindaweni ezahlukahlukene zesikhathi
- Ukwenza umsebenzi wokushintsha ophazamisa umjikelezo wakho wokulala
- Ukuba nezimo zesikhashana zokukhathazeka ezihlobene nezehlakalo empilweni yakho
- Izwa ukungalali ngezikhathi ezithile
- Ukutholakala unenkinga yokubambezeleka yokulala
Abanye ochwepheshe bezokunakekelwa kwezempilo bancoma nokuthi izingane ezihlangabezana nobunzima bokulala ngenxa yezinye izimo zezempilo, njenge-autism spectrum disorder kanye ne-deficit hyperactivity disorder, zithatha i-melatonin — yize ochwepheshe bengaqiniseki ngokuphepha nokusebenza ngempumelelo kwale ndlela. I- I-American Academy Yezingane (AAP) ikhumbuza abazali ukuthi ngaso sonke isikhathi baxoxe ngokusetshenziswa kwezengezo nodokotela wengane yabo, ikakhulukazi njengoba i-melatonin iyi-hormone futhi ingathinta ukukhula nokuthuthuka kwengane engakakhuli ngokugcwele.
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Imiphumela emibi ye-melatonin
Njenganoma yikuphi okunye ukwesekwa kokudla, i-melatonin ingadala imiphumela emibi kwabanye abantu — imiphumela emibi engaba khona ifaka:
- Isicanucanu
- Ukuphathwa ikhanda
- Isiyezi
- Ukozela
Ngokusho kwesazi sezinzwa ze-University of Missouri Health Care uPradeep Bollu, MD, ukozela kungasho ukulala ngokweqile ebusuku noma ukugona ngakusasa. Uyanezela futhi ukuthi ukuphazamisa izindlela zokulala zemvelo zomzimba wakho nakho kungaphatha omunye umphumela ohlangothini.
Ukuthatha umuthi wokulalisa ingqondo njalo, ubusuku ngabunye, kunganciphisa isifiso sakho sokuzalwa ulale, kuchaza uDkt Bollu, ongeza ukuthi yize singazi ngokuqinisekile, lokhu kungaba yiqiniso nange-melatonin. Noma kunjalo, ucwaningo oluthile iphakamisa ukuthi i-melatonin kungenzeka ingayinciphisi le drayivu ngendlela efanayo ne-Ambien, ngokwesibonelo. Lapho umzimba wakho uqaphela i-melatonin eyengeziwe emzimbeni, uqala ukunciphisa ijubane ukukhiqizwa kwawo kwe-melatonin ngokuhamba kwesikhathi. Ngakho-ke, ukusetshenziswa kwesikhashana kwesengezo se-melatonin kuyathandwa.
Ngakanani i-melatonin okufanele ngiyithathe?
Izithasiselo zeMelatonin zitholakala emithamo ehlukahlukene, kusuka kumamiligram ayi-1 kuya kumamiligremu ayi-10, futhi zingathathwa njengamaphilisi, amaphilisi angenakunyibilika, amaconsi oketshezi, noma ama-gummies. Noma kunjalo uyithatha, isikhathi esihle sokusebenzisa i-melatonin cishe imizuzu engama-30 ngaphambi kokulala.
Uma ungakaze uthathe i-melatonin phambilini, qala kancane bese usebenza phezulu uma kudingeka. Kubantu abadala, uDkt. Kohli uncoma ukuqala ngomthamo wamamiligram ayi-1 kuye kwezi-2 nsuku zonke futhi wandise umthamo ngamanye ama-milligram ayi-1 kuye kwangama-2 ngasikhathi. Ezinganeni, i-AAP ithi umthamo kufanele uhlale uphansi (phakathi kuka -5 no-1 milligram), uphume ngaphandle kwama-milligram amathathu kuya kwayisithupha we-melatonin.
Isilinganiso esiphezulu sabantu abadala sisukela kumamiligremu ama-5 kuye kwayishumi. Uma lokho kuzwakala njengobubanzi obubanzi obujwayelekile, kungenxa yokuthi isilinganiso esifanele se-melatonin senzelwe umuntu ngamunye. UDkt Bollu uthi yize abanye abantu besabela kahle kuma-milligram ama-3 nsuku zonke, abanye bangadinga okungaphezulu noma okuncane. Uma uzizwa sengathi udinga ama-milligram angaphezu kwama-5, kufanele ukhulume nodokotela wakho kuqala ngaphambi kokuzama umthamo ophakeme. Uma uthatha i-melatonin kakhulu kungenzeka ube nemiphumela emibi.
| Imithamo ye-Melatonin | ||
|---|---|---|
| Abantu abadala | Izingane | |
| Isilinganiso sokuqala | 1-2 mg nsuku zonke | 0.5-1 mg nsuku zonke |
| Umthamo omkhulu | 5-10 mg nsuku zonke, cela udokotela ngaphambi kokudlula u-5 mg we-melatonin | 3-6 mg nsuku zonke |
Udokotela wakho futhi uzohlola iphrofayili yakho yonke yezempilo lapho ecubungula ukuphepha komthamo ophakeme. Ngokwe-NIH, izingane, abantu abadala asebekhulile, abesifazane abakhulelwe nabancelisayo, nabantu abanesifo sokuwa noma ezinye izinkinga zokuquleka kufanele bathathe imithamo ephansi ye-melatonin ngaphansi kweseluleko sezokwelapha noma bangathathi nhlobo. IMelatonin nayo ingase ibe njalo phazamisa eminye imithi , kufaka phakathi ama-immunosuppressants, izindlela zokuvimbela inzalo zomlomo, nama-anticoagulants, ukubala ezimbalwa.
Umthamo owuthathayo ungancika nasizathu sakho sokuthatha i-melatonin. Ukusetshenziswa kwayo ekwelapheni ezinye izinhlobo ze migraines nokukhathazeka kusacwaningwa, kepha abantu abaningi bathola ukuthi ukuthatha i-melatonin ngamanani ahlukene kuyabasiza kulezi ezinye izindaba zezempilo.
Kunezifundo zokuqala ezibheka i-melatonin njengokwelashwa kwezifo ezithile zekhanda nokukhathazeka, ikakhulukazi maqondana nezinqubo zokuhlinza, kusho uDkt. Kohli, yize egcizelela ukuthi njengamanje akukho ukuvumelana kokuyisebenzisela lezi zingqinamba nezifundo mayelana nokusebenza okuqhubekayo.
Kuphephile yini ukuthatha i-melatonin njalo ebusuku?
Ngeshwa, ayikho impendulo eqondile okungenzeka uyithemba lapha. Abukho ubufakazi obufakazela ngokusobala ukuthi ukusetshenziswa kwesikhathi eside kwe-melatonin kuphephile. Yize isengezo ngokuvamile singahlobene nezimpawu zokuncika, ukujwayela, noma i-hangover, uDkt Kohli uthi akaphakamisi ukuthatha i-melatonin njalo ebusuku ngenxa yokushoda kwezilingo zomtholampilo zesikhathi eside ezihlola ukuphepha kokusetshenziswa okungamahlalakhona.
Ngasikhathi sinye, abukho ubufakazi obufakazela ukusetshenziswa kwe-melatonin yasebusuku akuyona ephephile. UDkt. Bollu uveza ukuthi i-melatonin iyi-hormone engokwemvelo eshintshashintsha emizimbeni yethu nsuku zonke noma kunjalo, okusho ukuthi ingaphepha kunokuphuza umuthi kadokotela.
Kodwa-ke, leyo yinkemba esika nhlangothi zombili: Ngoba izithasiselo ze-melatonin akuyona imishanguzo, azilawulwa yi-U.S. Food and Drug Administration (FDA). Akunasiqiniseko mayelana nekhwalithi yomkhiqizo owuthengayo noma ubuningi bezithako ezifunwe kulebula, ngokungafani nemithi kadokotela. Usokhemisi noma isazi sokudla okunempilo angakusiza ekutholeni umkhiqizo okhiqizwe ngumenzi onedumela.
Ekugcineni, kunzima ukuhlola ukuthi ingakanani i-melatonin eningi kakhulu. Kubonakala kuthwala ingozi ephansi yokudlula ngokweqile; i Iwebhusayithi Kazwelonke Yokulawula Ubuthi ibika amacala amaningana lapho izingane nabantu abadala bedle imithamo ephezulu kakhulu ye-melatonin futhi baba nemiphumela engemihle noma bengenayo nhlobo (ngaphandle kokwezela okukhulu). Kungenzeka ukuthi kunomthamo obulalayo we-melatonin, kepha akekho owaziyo ukuthi uyini ngoba akukaze kube nesibonelo esivelisiwe se-melatonin eningi kakhulu ebangela ukufa.
Ukuthatha kakhulu kungakhuphula imiphumela emibi ejwayelekile ye-melatonin futhi kungadala ukuhlangana kwezidakamizwa neminye imithi oyiphuzayo. Uma uhlangabezana nokuphefumula okuncane, ubuhlungu besifuba, umfutho wegazi ophakeme, noma ukushaya kwenhliziyo okusheshayo, funa ukunakekelwa okuphuthumayo.
Inothi elilodwa lokugcina: Ngisho nokuhlala ebangeni elinconyiwe le-melatonin kungaholela emiphumeleni emibi yesikhathi eside noma ekushintsheni kwesigqi sakho se-circadian. Ngamanye amagama, kungaba nempilo ukubheka i-melatonin njengesixazululo sesikhashana ezinkingeni zakho zokulala, isetshenziswa ngezikhathi ezithile kuphela , kunokuba ube yi-Band-Aid yaphakade.
Kuhlale kuphephe kakhulu ukuvumela umzimba wakho ukuthi ulale ngokwemvelo, kusho uDkt. Kohli. Khuluma nodokotela wakho uma unenkinga engapheli yokuwa noma yokulala… ukuqwasha kuyinkinga eyinkimbinkimbi kakhulu futhi kwesinye isikhathi kungakhombisa izingqinamba zezokwelapha eziyisisekelo.
