I-dose kanye nesikhathi kuyisihluthulelo sokwelapha ukuleleka kanye nezinkinga zomphakathi
I-Melatonin iyi-hormone engokwemvelo evame ukuthathwa ifomu lepilisi njengomsizi owedlula wonke wokusiza ukulala. Kuwusizo kakhulu ekuhambeni kwezidakamizwa zokulala, kodwa kuvame ukuthathwa ukuze kunciphise ubunzima bokuwa noma ukulala (izibonakaliso zesifo sokulala ). Uma unesithakazelo ekusebenziseni i-melatonin ukukusiza ukuba ulale, ungase uzibuze ukuthi ungathatha kanjani ngokuphepha i-melatonin njengesizo sokulala ukuze uphathe ukuleleka, kanye nesilinganiso esifanele kanye nesikhathi.
Thola ukuthi ungakugwema kanjani imiphumela emibi futhi unciphise amathuba okudlula ngokweqile.
Ngisiphi isifo seMelatonin okufanele ngiyithathe?
I-Melatonin ikholelwa ukuthi iphephile kakhulu, ngakho-ke itholakale ngaphezu kwe-counter kuma-pharmacy amaningi kanye nezitolo zezingxenye zezempilo. Kungase kuhlanganiswe ngezindlela eziningi, kanti ngezinye izikhathi kufakwe ngisho neminye imikhiqizo ehlose ukusiza ubuthongo. I-melatonin ehlanzekile ivame ukuthengiswa njengephilisi noma i-capsule, kodwa ungayithenga nangokwakheka noma kufomu.
Amandla adlulisiwe we-dose ye-melatonin angahle avela ku-1mg kuya ku-10mg noma ngaphezulu. Kubalulekile ukukhumbula ukuthi i-melatonin ayilawulwa yi-US Food and Drug Administration (FDA). Njengalokhu, amazinga okukhiqiza nekhwalithi ayagcizelelwanga, ngakho-ke umthamo ungase uguquke emandleni afakwe ohlwini. Kunconywa ukuthi ithengwe kumthombo ohloniphekile.
Ukucwaninga kuphakamisa ukuthi ngisho namazinga aphansi kakhulu e-melatonin angasebenza, ikakhulukazi ekukhathazeni kwesigqi se-circadian .
Ubuhlobo obuphakathi komthamo nomphumela obonwayo-okuthiwa ubuhlobo bomthamo-mpendulo-abubonakali ukuthi bukhona nge-melatonin. Ngakho-ke, kunzima ukucacisa umthamo omuhle womuntu ngamunye. Njengoba kunikezwe lokhu okulinganiselwe, cishe kungcono kakhulu uma uthatha umthamo ophansi kakhulu ongasebenza.
(Lokhu kusho ukuthatha u-1mg noma u-2mg ngosuku ukusiza ubuthongo.) Amanani angaphezulu angasetshenziswa ukuphatha ukuziphatha kokulala okwenzeka njengengxenye yokukhubazeka kokuziphatha kwe- REM .
Isikhathi somthamo sibaluleke kakhulu futhi amazinga aphezulu egazi ngezikhathi ezingalungile kungenzeka kube yinkinga. Ngakho-ke, uma uthatha okuningi, ungase uzungeze uhlelo lwakho futhi izinzuzo zizophikisana. Ayikho imibiko yokudlula ngokweqile ku-melatonin yedwa. Nakuba kungase kubangele imiphumela ye-hangover ekuseni uma i-dose enhle idlulile, njengoba iguguleka, lezi zimpawu kufanele zilahleke.
Ngingamthatha Kanjani I-Melatonin?
Indima ye-melatonin ekulawuleni iwashi yethu ye- biological , noma isigqi se-circadian , ibonakala ibalulekile. Ngakho-ke, isikhathi sokuthatha isikhathi lapho usithatha ngempela kubaluleke kakhulu. Kuvame ukukhiqizwa engxenyeni yobuchopho okuthiwa i-pineal gland futhi ikhishwa phakathi nesikhathi sobumnyama kusukela ekushoneni kwelanga kuze kufike ilanga. Lapho kuthathwa njengesilengezo somlomo, sifinyelela ukuhlushwa okuphezulu egazini lakho ngemva kwemizuzu engu-30. Kodwa-ke, isikhathi sokuphatha singase singabi lula kakhulu.
Iningi labantu kufanele lithathe i-melatonin kusihlwa ngaphambi kokulala, kodwa--kukhona abanye okufanele bakuthathe ekuseni.
Uyazi kanjani ukuthi kufanele uthathe nini?
- Uma unenkinga yokulala (ikakhulukazi uma ufuna ukulala ubheke ekuseni), kufanele uthathe ebusuku. Kungathathwa amaminithi angu-30 ngaphambi kokulala. Yile ndlela abantu abaningi basebenzisa ngayo imithi.
- Abantu abasebenza ngama-night owls (nge-delayed sleep phase syndrome) bangase bathande ukuthatha i-melatonin amahora ambalwa ngaphambi kokulala okufunayo. Uma ngokwemvelo ulala ngo-2 ekuseni, kodwa ufisa ukuya embhedeni ngo-11 ntambama, ungase ucabange ukuwuthatha cishe ngo-9 ntambama.
- Kodwa-ke, uma unayo izimpawu zesifo se- sleep syndrome esiphezulu , lapho kukhona isifiso esinamandla sokulala futhi uvuke amahora amaningana kakhulu kusenesikhathi, kufanele ngempela uthathe ekuseni ngokuvuka. Lesi simo asivamile (mhlawumbe sithinta abangaphansi kwamaphesenti angu-1 abantu). Uma ucabangela ukusebenzisa ngale ndlela, thintana nodokotela olele ukuze uthole isiqondiso.
- Kumele futhi uqiniseke ukuthi unokukhanya okukhanyayo isikhathi esithile, ekuseni noma ebusuku, kusukela lapho uthatha i-melatonin yakho. Lokhu kubalulekile ikakhulukazi ama-owls ebusuku.
Manje njengoba usuqaphele ukuthi ungayithatha ekuseni noma ebusuku, kufanele usondele kangakanani ngesikhathi sokulala oyifunayo (noma ngemva kokuvusa)? Uma unquma ukuwuthatha ebusuku njengephilisi yokulala ukuze ulale ubuthongo, ungathatha amaminithi angu-30 ngaphambi noma ngesikhathi sokulala. Uma uhlose ukuphatha ukubambezeleka kwesigaba sokulala syndrome, kufanele uthathe amahora amabili kuya kwangu-3 ngaphambi kokulala kwakho okufunayo. Ngakolunye uhlangothi, uma ulele futhi uvuka ekuseni kakhulu, njengoba kwenzeka nge-advanced phase syndrome yokulala, ungase uyithathe ngisho nokuvusa usuku.
Ingabe Kuphephile Ukuthatha Melatonin Njalo Ubusuku?
Njengoba kuchaziwe ngenhla, i-melatonin iphephile kakhulu. I-hormone umzimba wakho wenza ngokwemvelo. Ukusetshenziswa kwalo efomini lokugcwalisa kubonakala sengathi kuphephile. Akuyona into eyenza umkhuba, futhi ngeke ube "umlutha" noma uncike kuwo. Ngakho-ke, uma uthola ukuthi kuyasiza ekuthuthukiseni ubuthongo bakho, ungayisebenzisa ngobusuku obubodwa ngaphandle kokwesaba imiphumela emibi. Kunesiluleko esilulekwa kubantwana nakwabesifazane abakhulelwe ngenxa yemiphumela yayo engaba khona kwamanye ama-hormone. Imiphumela emibi ngokuvamile ayinenkinga, kodwa lezi zizoxazululwa ngokuyeka imithi.
Izwi elivela
Uma ukulala kwakho kungapheli, khuluma nochwepheshe obuthongo mayelana nezinye izimbangela zesimo sakho, kufaka phakathi i- apnea yokulala . Kungase kubalulekile futhi ukucabangela ezinye izindlela zokwelapha, ezifana nokwelashwa kwengqondo-yokuziphatha yokulala (CBTI) . Kukhona izindlela zokwelapha ezitholakalayo, ngakho uthole usizo oludingayo ukuqeda ukulala nokulala nokulala kangcono.
Umthombo:
> Kryger MH et al . "Izimiso Nemikhuba Yokulala Imithi." Elsevier , edition 6, 2016.