Ukufumana idosi ye-melatonin efanelekileyo: Ndiza kuthatha malini ndilele?
Impilo-ntleUkuba ungomnye Izigidi ezingama-70 zabantu abaphila nengxaki yokulala , mhlawumbi uye wazabalaza ukufumana indlela ekhuselekileyo nesebenzayo yokufumana ubuthongo obungcono ebusuku. Izinto zokulala ezingaphaya kwekhawuntareni , njengeZzzQuil kunye ne-Unisom, musa ukusebenza rhoqo. Okwangoku, ukuthatha ukungena kwimithi yokulala, njenge-Ambien, kunomngcipheko wokuxhomekeka (ukudala enye ingxaki endaweni yesisombululo!).
Kubantu abaninzi abaneengxaki zokulala, ukuthatha isongezelelo se-melatonin ngaphambi kokulala kubonakala kuyeyona ndlela ilungileyo. Ngenxa yokuba izongezo ayisiwo amayeza, ngokwahlukeneyo, ziyafumaneka i-OTC kwaye zihlala zithathwa njengendalo okanye indlela ekhuselekileyo yokunyanga ukulala. Kodwa ngu i-melatonin ikhuselekile ukuthatha? Kwaye uyazi njani ukuba yeyiphi idosi efanelekileyo kuwe? Nantsi indlela yokufumanisa.
Yintoni i-melatonin?
IMelatonin (Melatonin coupons | Yintoni i-Melatonin?) Yihomoni evela kwilungu elincinci lengqondo elibizwa ngokuba yipineal gland, umsebenzi wayo ophambili yimveliso ye-melatonin. Ngokwe- Umbutho we-Endocrinology , I-melatonin ilawula izingqisho zomzimba wakho, okanye iwotshi exelela umzimba wakho ukuba leliphi ixesha lasemini okanye lobusuku kwaye yintoni ekufuneka ukuba iyenza yonke imihla ngala maxesha. (Kungenxa yoko le nto uziva ulele yoyi ngexesha elifanayo busuku ngabunye.)
Ngokwesiqhelo, amanqanaba e-melatonin ayanda ebusuku. Kodwa abantu abaninzi abawavelisi la manqanaba aphezulu ngokuhlwa, oko kuthetha ukuba iiwotshi zomzimba wabo azibathumeli miqondiso ilungileyo. Izizathu zokuba zahluka; abanye abantu bayasokola ukulala kakuhle xa beneemeko ezithile zonyango okanye zengqondo, njengoxinzelelo okanye uxinzelelo , Ngelixa abanye banokulandela ukungalali kwabo kubangelwa yimeko okanye imeko yendalo esingqongileyo.
Ukukhululwa kwendalo kwe-melatonin kunokutshintshwa zizikrini zeeselfowuni, iiTV, kunye nezibane eziqaqambileyo kuyo yonke indlu, utshilo u-Anjali Kohli, MD, umfundi wase-Houston Methodist Primary Care. Abanye oonobangela abaqhelekileyo babandakanya ukuphazamiseka kumjikelo wokulala [njengalezo] zibangelwa kukudilika kwejet okanye umsebenzi wokutshintsha.
Ukungenzi ngokwaneleyo i-melatonin kunokukhokelela ekungalali ebusuku ngamanye amaxesha, kodwa kunokubangela ukuphazamiseka kokuqala kokulala njengokungalali, i-apnea yokulala (malunga ne-apnea yokulala), isifo sokujikeleza kwesingqungqo sokujikeleza, kunye nesifo semilenze esingazinzanga. Xa ukungalali kuqhubeka, abantu abaninzi bakhetha ukuthatha isongezelelo se-melatoninukonyusa amanqanaba emvelo emizimba yabo ye-melatonin.
UGqirha Kohli uthi i-melatonin ayenzi njalo amandla ukuba ulale, kodwa ukuba ukwindawo efanelekileyo-njengegumbi elimnyama, elithe cwaka, nelitofotofo-kufuneka ikuncede uzive usozela kwaye yenze kube lula kuwe ukukhukuliseka. IMelatonin lukhetho olusebenzayo kubantu abaninzi abanemicimbi yokulala kwaye, nangona ingasebenzi kuwo wonke umntu, ngokubanzi ithathwa njengefanelekileyo.
Ngaba ufuna elona xabiso lilungileyo kwiMelatonin?
Bhalisela izilumkiso zamaxabiso eMelatonin kwaye ufumane ukuba amaxabiso atshintsha nini!
Fumana izaziso zamaxabiso
Ngaba kufanelekile ukuba ndicinge ngokuthatha i-melatonin?
Ngokwe- Iziko leSizwe lezeMpilo eliNcedisayo kunye nokuHlanganisa (NIH), kukho iimeko ezininzi apho unokufumana inzuzo ngokuthatha i-melatonin yokulala. Oku kubandakanya:
- Ukufumana i-jet-lag ngexesha okanye emva kokuhamba ngeendlela ezahlukeneyo zamaxesha
- Ukwenza umsebenzi wokutshintsha ophazamisa umjikelo wakho wokulala
- Ukuba neziganeko zexeshana zoxinzelelo ezinxulumene neziganeko ebomini bakho
- Ukufumana ukungalali ngamanye amaxesha
- Ukufunyaniswa ulibaziseko wokulala-wake isigaba sokuphazamiseka
Abanye abaqeqeshi bezempilo bancomela ukuba abantwana abafumana ubunzima bokulala ngenxa yezinye iimeko zempilo, ezinje ngengxaki ye-autism kunye nengxaki yokungakhathalelwa, bathathe i-melatonin-nangona iingcali zingaqinisekanga ngokhuseleko kunye nokusebenza kwale ndlela. Inkqubo ye- IAmerican Academy yeZilwanyana (AAP) ikhumbuza abazali ukuba bahlale bexoxa ngokusetyenziswa kongezwe nogqirha wabantwana babo, ngakumbi kuba i-melatonin yihomoni kwaye inokuchaphazela ukukhula kunye nokukhula komntwana ongakakhuli ngokupheleleyo.
Fumana ikhadi lesaphulelo somntu ongatshatanga
Iziphumo ebezingalindelekanga ze-melatonin
Njengazo naziphi na ezinye izongezo zokutya, i-melatonin inokubangela iziphumo ebezingalindelekanga kwabanye abantu-iziphumo ebezingalindelekanga ezinokubakho zibandakanya:
- Isicaphucaphu
- Intloko ebuhlungu
- Ukuba nesiyezi
- Ukozela
Ngokwe-University of Missouri Health Care neurologist uPradeep Bollu, MD, ukozela kunokuthetha ukulala kakhulu ebusuku okanye ukugungqa ngosuku olulandelayo. Ukongeza ukuba ukuphazamisa imeko yakho yokulala yendalo kunokuthwala nezinye iziphumo ebezingalindelekanga.
Ukuthatha iyeza lokulalisa ngomzimba rhoqo, ubusuku bonke, kungayinciphisa i-innate drive yakho yokulala, ucacisa uGqirha Bollu, ongeze ngelithi nangona singazi ngokuqinisekileyo, oku kunokuba yinyani kwi-melatonin. Nangona kunjalo, Olunye uphando icebisa ukuba i-melatonin ayinakukunciphisa le drive ngendlela efanayo ne-Ambien, umzekelo, eyenzayo. Xa umzimba wakho uyibona ngakumbi i-melatonin emzimbeni, uqala ukucothisa imveliso yawo ye-melatonin ekuhambeni kwexesha. Ke ngoko, ukusetyenziswa kwexesha elifutshane kwesongezelelo se-melatonin kukhethwa.
Ndithatha malatonin engakanani?
Izongezo zeMelatonin ziyafumaneka kuluhlu olubanzi lweedosi, ukusuka kwi-1 milligram ukuya kwi-10 yeemiligram, kwaye zinokuthathwa njengeepilisi, iipilisi ezinokunyibilika, amathontsi olwelo, okanye iigummies. Nangona uyithatha, elona xesha lilungileyo lokusebenzisa i-melatonin imalunga nemizuzu engama-30 ngaphambi kwexesha lokulala.
Ukuba awuzange uthathe i-melatonin ngaphambili, qalisa encinci kwaye usebenze indlela yakho xa kufuneka. Kubantu abadala, uGqirha Kohli ucebisa ukuqala nge-1 ukuya kwi-2 milligram yedosi yemihla ngemihla kunye nokwandisa idosi ngomnye umgidi we-1 ukuya kwezi-2 ngexesha. Kubantwana, i-AAP ithi idosi kufuneka ihlale iphantsi (phakathi kwe -5 kunye ne-1 milligram), ikhuphe ngaphandle kwe-3 ukuya kwi-6 milligram ye-melatonin.
Elona dosi liphezulu labantu abadala lisusela kwi-5 ukuya kwi-10 milligrams. Ukuba oko kuvakala njengombala obanzi oqhelekileyo, kungenxa yokuba idosi elungileyo ye-melatonin ikhethwe ngokukodwa. Ugqirha Bollu uthi ngelixa abanye abantu bephendula kakuhle kwii-milligram ezi-3 yonke imihla, abanye banokufuna ngaphezulu okanye ngaphantsi. Ukuba uziva ngathi ufuna ngaphezulu kwe-5 milligram, kuya kufuneka uthethe nogqirha wakho kuqala ngaphambi kokuzama idosi ephezulu. Okukhona uthatha i-melatonin kokukhona kunokwenzeka ukuba ube neziphumo ebezingalindelekanga.
| Iidosi zeMelatonin | ||
|---|---|---|
| Abantu abadala | Abantwana | |
| Ukuqala kwedosi | 1-2 mg yonke imihla | 0.5-1 mg yonke imihla |
| Ubungakanani benqanaba | 5-10 mg yonke imihla, cela ugqirha ngaphambi kokudlula kwi-5 mg ye-melatonin | 3-6 mg yonke imihla |
Ugqirha wakho uya kuvavanya iprofayili yakho yezempilo xa ujonga ukhuseleko lwedosi ephezulu. Ngokwe-NIH, abantwana, abantu abadala abadala, abasetyhini abakhulelweyo nabancancisayo, kunye nabantu abanesathuthwane okanye ezinye iingxaki zokuthimba kufuneka bathathe iidosi ezisezantsi ze-melatonin phantsi kwengcebiso yezonyango okanye bangabikho kwaphela. IMelatonin nayo aphazamisane namanye amayeza , kubandakanya ii-immunosuppressants, izinto zokucwangcisa zomlomo, kunye ne-anticoagulants, ukukhankanya ezimbalwa.
Umthamo owuthathayo unokuxhomekeka kwisizathu sakho sokuthatha i-melatonin. Ukusetyenziswa kwayo kunyango lweentlobo ezithile ze migraines kunye noxinzelelo kusafundwa, kodwa abantu abaninzi bafumanisa ukuba ukuthatha i-melatonin ngeedosi ezahlukeneyo kuyabanceda kule micimbi yezempilo.
Kukho izifundo zokuqala ezijonga i-melatonin njengonyango lwezifo ezithile zentloko kunye noxinzelelo, ngakumbi ngokunxulumene neenkqubo zotyando, utshilo uGqirha Kohli, nangona egxininisa ukuba okwangoku akukho sivumelwano sokuyisebenzisa kule micimbi kunye nezifundo malunga nokusebenza eqhubekayo.
Ngaba kukhuselekile ukuthatha i-melatonin busuku ngabunye?
Ngelishwa, akukho mpendulo ichanekileyo mhlawumbi unethemba layo apha. Akukho bungqina bubonisa ngokuqinisekileyo ukuba ukusetyenziswa kwe-melatonin ixesha elide kukhuselekile. Nangona isongezelelo sihlala singanxulunyaniswa nokuxhomekeka, ukuhlala, okanye iimpawu zobunzima, uGqirha Kohli uthi akacebisi ukuthatha i-melatonin busuku ngabunye ngenxa yokunqongophala kwezilingo zexesha elide ezivavanya ukhuseleko lokusetyenziswa okungapheliyo.
Kwangelo xesha, abukho ubungqina obubonisa ukusetyenziswa kwe-melatonin yasebusuku ayikho ikhuselekile. Ugqirha Bollu uthi i-melatonin yihomoni yendalo eguquguqukayo kwimizimba yethu yonke imihla, oko kuthetha ukuba inokukhuseleka kunokuthatha amayeza kagqirha.
Nangona kunjalo, ikrele elintlangothi-mbini: Ngenxa yokuba izongezo ze-melatonin ayizoyeza, azilawulwa yi-U.S. Akukho siqinisekiso malunga nomgangatho wemveliso oyithengayo okanye ubuninzi bezithako ezifunwayo kwileyibhile, ngokungafaniyo namayeza amiselweyo. Usokhemesti okanye ingcali yezondlo unako ukunceda ufumane imveliso eveliswe ngumenzi owaziwayo.
Okokugqibela, kunzima ukuvavanya ukuba ingakanani i-melatonin eninzi kakhulu. Kubonakala ngathi kuthwala umngcipheko wokudlula; i Ulawulo lweTyhefu yeSizwe iwebhusayithi inika ingxelo ngamatyala aliqela apho abantwana kunye nabantu abadala besitya idosi ephezulu kakhulu ye-melatonin kwaye babengenaziphumo zincinci okanye zingenaziphumo zecala (ngaphandle kokozela). Kunokwenzeka ukuba kukho idosi ebulalayo ye-melatonin, kodwa akukho mntu waziyo ukuba yintoni kuba kungazange kubekho imeko eqinisekisiweyo ye-melatonin eninzi ebangela ukufa.
Ukuthatha kakhulu kunokunyusa iziphumo ebezingalindelekanga ze-melatonin kwaye kunokubangela ukuhlangana kweziyobisi namanye amayeza owathathayo. Ukuba ufumana ukuphefumla okufutshane, iintlungu zesifuba, uxinzelelo lwegazi oluphezulu, okanye ukubetha kwentliziyo okukhawulezileyo, funa ukhathalelo olungxamisekileyo.
Inqaku lokugqibela: Nokuba uhlala ngaphakathi kuluhlu olucetyiswayo lwe-melatonin kunokukhokelela kwiziphumo zexesha elide okanye utshintsho kwisingqisho sakho se-circadian. Ngamanye amagama, kunokuba sempilweni ukujonga i-melatonin njengesisombululo sexesha elifutshane kwiingxaki zakho zokulala, isetyenziswa kuphela ngamaxesha athile , kunokuba abe nguNcedo olusisigxina lweBhanti.
Kuhlala kukhuselekile ukuhlala uvumela umzimba wakho ukuba ulale ngokwendalo, utshilo uGqirha Kohli. Thetha nogqirha wakho ukuba unengxaki engapheliyo yokuwa okanye yokulala… ukuphuthelwa yingxaki enzima kakhulu kwaye ngamanye amaxesha kunokubonisa imiba yezonyango.
