Indlela iHormone inendima ngayo ku-Circadian Rhythms, i-Jet Lag, ne-Insomnia
I-Melatonin iyi-hormone engokwemvelo engase iphumelele ekwelapheni izinkinga ezithile zokulala ezihlanganisa ukuqhuma kwe-jet, ukuleleka kokushona, kanye nokuphazamiseka kokulala kwesisindo. Funda mayelana nale nsiza yokulala nokuthi ngabe kulungile yini kuwe.
Kuyini i-Melatonin?
I-Melatonin iyi-hormone efihliwe yi-pineal gland, etholakala ngaphezulu ngemuva kobuchopho ngaphezu kwe-cerebellum nendawo okuthiwa i-ventricle yesithathu.
I-Melatonin ikhiqizwa kusuka kuma-amino acid okuthiwa i-tryptophan futhi ingatholakala egazini kanye nasemanzini e-cerebrospinal ahlamba ubuchopho nomgogodla. Njenge-hormone, ihambisa izibonakaliso kwezinye izitho futhi kubonakala sengathi isiza ukulawula imizimba yomzimba. Ukukhiqizwa kwe-Melatonin kunciphisa njengoba umuntu ekhula.
I-Melatonin ivame ukuthengiswa njengesizo sokulala futhi ingafakwa njengesithako ekubunjweni okuphindaphindiwe okuningi. Itholakala emazingeni aphansi (ngokuvamile afika ku-1 kuya ku-3 mg), kepha amanye amaphilisi angase abe namanani okuphakama aphezulu noma ama-5 mg. Nguyena kuphela i-hormone engalawulwa etholakala ukuthengwa e-United States.
Indima kaMelatonin kwiRhythm Circadian
Isingeniso se-circadian yisimiso semvelo somzimba sezinqubo zokuphila nezokuziphatha eziphelelwa yisikhathi sehora eli-24. Lezi zinqubo zihlanganisa izinto ezifana nomjikelezo wokulala kanye nokushintshashintsha kokushisa komzimba, ukucindezelwa kwegazi nokukhululwa kwamanye ama-hormone.
Amazinga e-Melatonin akhula emva kokuqala kobumnyama nokuphakama phakathi kobusuku phakathi kuka-11 PM no-3 AM. Ngezinye izikhathi kuthiwa yi "hormone yasebusuku" noma "i-hormone yokulala." I-Melatonin ibonakala ikhuthaza ukulala futhi ingathonya isikhathi sokulala.
Ukusebenzisa i-Melatonin ukuphatha izinkinga zokulala
I-Melatonin ingase iphumelele ekwelapheni ukuphazamiseka kwesidakamizwa esivela lapho isifiso sokulala siphazamiseka ngesikhathi sayo, okuholela ekubuneni ukulala (ukungalali) noma ukulala okungalungile.
Kunezimo eziningi ezivamile ezingasiza, njenge:
- I-Jet lag
- Shift umsebenzi ukulala disorder
- Ukungalali kwabantu abadala
- I-Advanced phase syndrome yokulala
- Isilinganiso sokulala kwesifo sokulala
- Ukuphulukisa, okuvimbela ukuqonda komjikelezo wemvelo wokukhanya-mnyama
Akuwona wonke umuntu ozuza ekusetshenzisweni kwe-melatonin, kanti umthamo kanye nesikhathi sokuphatha imithi kubalulekile.
Imiphumela Ejwayelekile Ye-Melatonin
Kunemiphumela emibi eminingi engaba khona yimuphi umuthi, kuhlanganise nezithako ze-hormonal ezifana ne-melatonin. Nakuba ungenakwenzeka ukuthola imiphumela emibi kakhulu - futhi kungenzeka ukuthi awunakho - ezinye ezingase zenzeke zihlanganisa:
- Izimpande zesisu
- Nciphise ukuqapha
- Amnesia (ukulahlekelwa inkumbulo)
- Ubuhlungu besifuba
- Isiyaluyalu somjikelezo we-Circadian
- Ukudideka
- Ukugubha
- Ukukhathala kwamalanga
- Ukucindezeleka okuhamba kwesikhathi
- Uhudo
- Isizungu
- Ukulala
- Ama-hallucinations
- Ama-nightmares
- Izinwele
- Izinguquko ze-hormone
- Ishukela ephezulu yegazi
- Umfutho wegazi ophansi
- Ukwandisa ukucindezeleka kweso
- Ukuthukuthela
- Imodi iyashintsha
- I-nausea
- Ukuvota
- I-paranoia
- I-Pruritus (isikhumba esilula)
- Ukuzizwa
- I-Tachycardia (isilinganiso senhliziyo esisheshayo)
- Ukuphazamiseka kokunambitheka
I-Melatonin ayilawulwa njengomuthi futhi iyatholakala ngaphezu kwe-counter, kodwa kufanele uxhumane nodokotela wakho ukuqinisekisa ukuthi kulungile futhi kuphephile ukuyisebenzisa ukuphatha ubunzima bakho bokulala.
Ukucwayiswa Kunconywa uma usebenzisa i-melatonin phakathi kwezingane nabesifazane abakhulelwe.
Uma unenkinga yokulala nokulala okungapheli, khuluma nochwepheshe obuthongo mayelana nezinye izindlela zokwelapha ezingase zisebenze kuwe, kuhlanganise nokwelashwa kokuziphatha kwengqondo yokulala (CBTI).
Imithombo
Brzezinski, A et al . "Imiphumela ye-melatonin engavamile ekulele: ukuhlaziywa kwe-meta." I-Sleep Med Rev 2005; 9: 41.
"Melatonin." I-Epocrates Rx Pro. Inguqulo 16.6, 2016. Epocrates, Inc. San Mateo, California.