I-Dose kunye nexesha ziyimpembelelo yokuphatha ukungazinzi kunye neengxaki ze-circadian
I-Melatonin yi-hormone eyenzeka ngokwemvelo edlalwa rhoqo kwifomu yepilisi njengencedisi yokunceda ukulala. Kunceda kakhulu kwiingqungquthela zokulala zesigxina, kodwa rhoqo kuthathwa ukunciphisa ubunzima bokuwa okanye ukulala (izibonakaliso zesifo sokulala ). Ukuba unomdla ekusebenziseni i-melatonin kukunceda ulale, unokuzibuza ukuba ungathabatha njani i-melatonin ngokukhuselekileyo njengoncedo lokulala ukunyanga, kunye nexesha elifanelekileyo kunye nexesha.
Khangela indlela yokuphepha kwimiphumo emibi kunye nokunciphisa amathuba okudlula ngaphezulu.
Yisiphi Isifo seMelatonin Ndingayithatha?
I-Melatonin ikholelwa ukuba ikhuselekile, kwaye ke ikhona kwi-counter-counter-counter kwi-pharmacy ezininzi kunye neenkonzo zokugcina ezempilo. Inokuthi idibaniswe ngeendlela ezininzi, kwaye ngamanye amaxesha idibene nakwezinye iimveliso eziza kunceda ubuthongo. I-melatonin echanekileyo isoloko ithengiswa njengepilisi okanye i-capsule, kodwa ungayithenga kunye nokuba ifowuni.
Amandla okupapashwa kwe-dose ye-melatonin inokuqala ukusuka kwi-1mg ukuya kwi-10mg okanye ngaphezulu. Kubalulekile ukukhumbula ukuba i-melatonin ayilawulwa yi-US Food and Drug Administration (FDA). Ngaloo ndlela, imveliso kunye nemigangatho yekhwalithi ayinyanzelwanga, ngoko idosi inokuthi ihluke ngokusemandleni. Kunconywa ukuba kuthengwe kumthombo ohloniphekileyo.
Uphando lucebisa ukuba nokuba neqondo eliphantsi kakhulu le-melatonin lingasebenza kakuhle, ingakumbi kwiingxaki zeengqungquthela ze-circadian .
Ubudlelwane phakathi kwe dose kunye nempembelelo ebonakalayo-into ebizwa ngokuba nobuhlobo be-dose-response-ayibonakali ukuba ikhona kwi-melatonin. Ngoko ke, kunzima ukufumanisa umthamo ophezulu kumntu ngamnye. Ukunikezelwa kwezi mpazamo, mhlawumbi kungcono ukuba uthatha iqondo eliphantsi kakhulu elinokwenzeka.
(Oku kuthetha ukuthatha i-1mg okanye i-2mg ngosuku ukusiza ubuthongo.) Amanani angaphezulu angasetyenziselwa ukuphatha iimpawu zokulala ezenzeka njengenxalenye yengxaki yokuziphatha yokulala kwe- REM .
Isikhathi somthamo sibaluleke kakhulu kwaye amanqanaba aphezulu egazi ngexesha elingafanelekanga linokuba yingxaki. Ngoko ke, ukuba uthabatha kakhulu, unokwenkcenkceshela inkqubo yakho kunye neenzuzo ziya kulwa. Azikho iingxelo zokugqithisa okubulalayo kwi-melatonin yodwa. Nangona kungabangela imiphumo yomsindo wamanzi xa idosa elungileyo lidlulileyo, njengoko ligugulekayo, le mpawu kufuneka ilahleke.
Ndifanele Ndithathe nini i-Melatonin?
Indima ye-melatonin ekulawuleni iwashi yethu ye- biological , okanye isigqi se-circadian , ibonakala ibaluleke kakhulu. Ngako oko, ixesha lokubanjwa kwalo libaluleke kakhulu. Ngokuqhelekileyo kuveliswa kwinxalenye yengqondo ebizwa ngokuba yi-pineal gland kwaye ikhutshwe ngexesha lobumnyama ukusuka ekuphumeni kwelanga ukuya ekuphumeni kwelanga. Xa kuthathwa njengesongezelelo somlomo, sifinyelela ingxininiso egazini lakho emva kwemizuzu engama-30. Nangona kunjalo, ixesha lokulawula alinakuba lula kakhulu.
Uninzi lwabantu lufanele luthathe i-melatonin kusihlwa ngaphambi kokulala, kodwa--kukho-ke abanye abafanele bakuthathe ekuseni.
Uyazi njani ukuba kufuneka uthabathe nini?
- Ukuba unenkathazo yokulala (ikakhulukazi ukuba ufuna ukulala ubheke ekuseni), kufuneka uwathathe ebusuku. Ingathathwa malunga nemizuzu engama-30 ngaphambi kokulala. Yiyo ndlela abaninzi abantu basebenzisa ngayo amayeza.
- Abantu abakwiibhokhwe zobusuku (kunye nesifo sokulala esilumkileyo) bangathanda ukuthabatha i-melatonin iiyure eziliqela ngaphambi kokulala ngexesha elilifunayo. Ukuba ngokuqhelekileyo ulala ngo-2 ekuseni, kodwa unqwenela ukulala ngo-11 ntambama, unokucinga ukuba uyakuthatha kwangaphambili ngo-9: 00.
- Nangona kunjalo, ukuba unempawu zesifo sokulala esiphezulu se-sleep syndrome , apho kukho umnqweno oqinileyo wokulala kwaye uphakamise iiyure ezimbalwa kakhulu, kufuneka uthabathe ekuseni ngokuvusa. Le meko ayinqabile (mhlawumbi ichaphazela ngaphantsi kwepesenti zabantu). Ukuba ucinga ukusebenzisa ngale ndlela, qhagamshelana nodokotela olele ukukhokelwa.
- Kufuneka uqinisekise kwakhona ukuba unokukhanya ngokukhawuleza kokukhanya ngexesha elingaphambene, kusasa okanye ebusuku, ukususela xa uthatha i melatonin yakho. Oku kubaluleke ngakumbi kubusiki bobusuku.
Ngoku ukuba uqikelele ukuba ungayithatha ekuseni okanye ebusuku, ungasondeli kangakanani na ixesha lokulala (okanye emva kokuvusa)? Ukuba uthatha isigqibo sokuyithatha ubusuku njengepilisi yokulala ukuze ubenze ubuthongo, ungayifumana kwimitha engama-30 ngaphambi okanye ngexesha lokulala. Ukuba unenjongo yokuphatha unyameko lwesigaba sokulala kwesifo, kufuneka uthathe iiyure ezi-2 ukuya kwi-3 ngaphambi kokulala kwakho. Ngokuchaseneyo, ukuba ulala kwaye uvuka kusasa kakhulu, njengokuba kwenzeka nge-syndrome yesigaba sokulala, ungasithatha ngokuvusa usuku.
Ngaba Kukhuselekile Ukuthatha iMelatonin Ubusuku Bunye?
Njengoko kuchaziwe ngentla, i-melatonin ikhuselekile kakhulu. I-hormone eyenziwa ngumzimba wakho ngokwemvelo. Ukusetyenziswa kwayo kwifom yokuncedisa kukholelwa ukuba kukhuselekile. Akukona ukuzenzela, kwaye awuyi kuba "ngumlutha" okanye uxhomeke kuyo. Ngoko ke, ukuba ufumanisa ukuba luncedo ekuphuculeni ubuthongo bakho, ungayisebenzisa ngobusuku ngaphandle kokwesaba imiphumo emibi. Kukho ulumkiso olucebisayo kubantwana kunye nabasetyhini abakhulelweyo ngenxa yeempembelelo ezibonakalayo kwezinye i-hormone. Imiphumo emibi ayisoloko iyingxaki, kodwa ezi ziza kusombulula ngokuyeka ukusetyenziswa kweyeza.
ILizwi
Ukuba ukulala kwakho kungapheliyo, thetha ngongcali yokulala malunga nezinye izizathu ezibangelwa imeko yakho, kubandakanywa ne- apnea yokulala . Kwakhona kubalulekile ukuqwalasela ezinye iindlela zokonyango, ezifana nokunyangwa kwengqondo yokuziphatha yokulala (CBTI) . Kukho unyango olululo olukhoyo, ngoko fumana uncedo olufunekayo ukuphelisa ukulala nokulala.
Umthombo:
> Kryger MH et al . "Imigaqo kunye nokuSebenza kweMithi yokulala." Elsevier , edition 6, 2016.