Indlela iHormone inendima ngayo kwi-Circadian Rhythms, i-Jet Lag, ne-Insomnia
I-Melatonin yi-hormone eyenzeka ngokwemvelo eyenza iphumelele ekuphatheni iingxaki zokulala ezibandakanya i-jet lag, i-sleepiness, kunye ne-circadian-idhyth disorders. Funda malunga nale ncedo yokulala kunye nokuba kulungile kuwe.
Yintoni i-Melatonin?
I-Melatonin i-hormone efihliweyo yintsimbi ye-pineal, ifumaneke ngakumbi kumqolo wengqondo ngaphezu kwe-cerebellum kunye nommandla obizwa nge-ventricle yesithathu.
I-Melatonin ikhiqizwa kwi-amino acid ebizwa ngokuba yi-tryptophan kwaye ifumaneka egazini nakwi-cerebrospinal fluid ehlamba ingqondo kunye nomgudu womgudu. Njenge-hormone, ihambisa izibonakaliso kwezinye izitho kwaye ibonakala ikunceda ukulawula imiqobo ye - circadian yomzimba. Ukuveliswa kweMelatonin kunciphisa njengoko umntu ekhula.
I-Melatonin idla ngokuthengiswa njengobuncedo bokulala kwaye ingabandakanywa njengesithako kwimimiselo emininzi ye-counter-counter. Itholakala kumanqanaba amancinci (amaninzi ukuya ku-3 mg), kodwa ezinye iipilisi zinokuba neeroses eziphakamileyo ezinama-5 okanye 10 mg. Yiyo kuphela ihommoni elawulwayo yokuthengwa e-United States.
Indima kaMelatonin kwiRhythm yeCracadian
Isingqimba se-circadian yindlela yomzimba yendalo yeenkqubo zezobugcisa kunye neendlela zokuziphatha ezifikelelwe kwixesha elikufutshane leeyure ezingama-24. Ezi nkqubo zibandakanya izinto ezifana nomjikelezo wokulala kunye nokuhluka kobushushu bomzimba, uxinzelelo lwegazi kunye nokukhutshwa kwamanye amahomoni.
Amazinga aseMelatonin akhula emva kokuqala kobumnyama nokuphakama phakathi kobusuku phakathi kwe-11 PM ne-3 ekuseni. Ngezinye amaxesha kuthiwa yi "hormone yasebusuku" okanye "ihomoni yokulala." I-Melatonin ibonakala ikhuthaza ukulala kwaye inokuchaphazela ixesha lokulala.
Ukusebenzisa iMelatonin Ukuphatha Iingxaki Zokulala
I-Melatonin inokuphumelela ekuphatheni iziphazamiso zengqungquthela ye-circadian apho umnqweno wokulala uphazamiseka ngexesha layo, okubangelwa ubunzima bokulala (ukulala) okanye ukulala okungafanelekanga.
Kukho imeko ezininzi eziqhelekileyo ezinokukuncedwa, njenge:
- Ijet lag
- Ukusebenza kwesifo sokulala kweshift
- Ukungabikho kwabantu abadala
- Isigulane sesigaba sokulala esiphezulu
- Isifo sesifo sokulala esilahlekile
- Ukukhubazeka, okubangela ukuqonda kwimijikelezo emnyama yokukhanya
Akuyena wonke umntu ozuza kwi-melatonin, kwaye iqondo kunye nexesha lokulawulwa kwamachiza kubalulekile.
Iziphumo eziqhelekileyo zeMelatonin
Kukho imiphumo emininzi yeziphumo zaso nasiphi na iziyobisi, kuquka nezongezelelo ze-hormonal ezifana ne-melatonin. Nangona ungenakwenzeka ukuba ube nemiphumo emibi yecala - kwaye ungenayo nayiphi na enye-enye into engenzeka ngokuqhelekileyo iquka:
- Iintlanzi zesisu
- Ukunyusa ukuphazamiseka
- Amnesia (ukulahlekelwa kwememori)
- Iintlungu zesifuba
- I-circadian isigqithiso sokuphazamiseka
- Ukudideka
- Ukuqhawula
- Ukukhathala kwemini
- Ukuxinezeleka okufutshane
- Uhudo
- Utywala
- Ukulala
- Hallucinations
- Iingqungquthela
- Intloko
- IHormone iyatshintsha
- Ishukela ephezulu yegazi
- Uxinzelelo lwegazi oluphantsi
- Ukwandisa uxinzelelo lwamehlo
- Ukutshatyalaliswa
- Umoya utshintsha
- I sizathu
- Ukuvutha
- Paranoia
- I-Pruritus (isikhumba esilula)
- Ukuxhamla
- I-Tachycardia (ixabiso lentliziyo ngokukhawuleza)
- Ukutya ukuphazamiseka
I-Melatonin ayinakulawulwa njengelisiza kwaye iyatholakala kwi-counter-counter, kodwa kufuneka udibane nogqirha wakho ukuqinisekisa ukuba kulungile kwaye ukhuselekile ukuyisebenzisa ukuphatha ubunzima bakho bokulala.
Isiluleko sinconywa xa usebenzisa i-melatonin phakathi kwabantwana kunye nabasetyhini abakhulelweyo.
Ukuba unobungozi obungapheliyo, thetha ngongcali yokulala malunga nezinye ezonyango ezinokuthi ziphumelele kuwe, kubandakanywa unyango wokuziphatha ngokungazinzi (CBTI).
Imithombo
Brzezinski, A et al . "Iimpembelelo ze-melatonin ngokulala: uhlalutyo lwe-meta." I-Sleep Med 2005; 9: 41.
"Melatonin." Epocrates Rx Pro. I-16.6, 2016. Epocrates, Inc. i-San Mateo, eCalifornia.