Indlela I-Melatonin Engakusiza Ngayo Ukulala Futhi Uzizwe Ungcono

-Delile

• Yini i-melatonin?
• Isebenza kanjani?
• Kungakusiza ukuthi ulale
• Ezinye izinzuzo zezempilo
• Kwangathi isekele impilo yamehlo
• Kungasiza ekwelapheni izilonda zesisu kanye nesilungulela
• Kunganciphisa izimpawu ze-tinnitus
• Kungasiza ukukhulisa amazinga ama-hormone okukhula emadodeni
• Ungayithatha kanjani i-melatonin
• Ukuphepha nemiphumela engemihle
• I-Melatonin notshwala
• I-Melatonin nokukhulelwa
• I-Melatonin nezinsana
• IMelatonin nezingane
• I-Melatonin nabantu abadala asebekhulile
• Okubalulekile
• Ukulungiswa Kokudla: Ukudla kokulala okungcono

Sifaka imikhiqizo esicabanga ukuthi ilusizo kubafundi bethu. Uma uthenga ngezixhumanisi ezikuleli khasi, singathola ikhomishini encane. Nansi inqubo yethu.

Cishe izigidi ezingama-50-70 zabantu baseMelika zithinteka ukungalali kahle. Eqinisweni, ngokwezifundo ezithile, kuze kufike ku-30% wabantu abadala e-United States babika ukuthi balala ngaphansi kwamahora ayisithupha ubusuku ngabunye. (,).

Yize kuyinkinga ejwayelekile, ukulala kabi kungaba nemiphumela emibi.

Ukungalali kahle kungaqeda amandla akho, kwehlise umkhiqizo wakho, futhi kwandise ingozi yezifo ezifana nomfutho wegazi ophakeme nesifo sikashukela ().

I-Melatonin iyi-hormone etshela umzimba wakho uma sekuyisikhathi sokuya embhedeni. Iphinde ibe yisengezo esidumile phakathi kwabantu abalwela ukulala.

Lo mbhalo uchaza ukuthi i-melatonin isebenza kanjani kanye nokuphepha kwayo nokuthi ingathatha malini.

Yini i-melatonin?

I-Melatonin iyi-hormone eyenziwa umzimba wakho ngokwemvelo.

Ikhiqizwa yi-pineal gland ebuchosheni, kodwa futhi iyatholakala nakwezinye izindawo, njengamehlo, umnkantsha wamathambo, namathumbu ().

Ngokuvamile ibizwa ngokuthi "i-hormone yokulala," njengoba amazinga aphezulu angakusiza ukulala.

Kodwa-ke, i-melatonin uqobo ngeke ikukhiphe. Imane yazise umzimba wakho ukuthi kusebusuku ukuze ukwazi ukuphumula futhi ulale kalula ().

Izithako zeMelatonin zithandwa phakathi kwabantu abanokuqwasha kanye ne-jet lag. Ungathola i-melatonin emazweni amaningi ngaphandle kwemithi kadokotela.

IMelatonin futhi iyi-antioxidant enamandla, engahlinzeka ngezinye izinzuzo ezahlukahlukene.

Eqinisweni, kungasiza:

• ukusekela impilo yamehlo
• welapha izilonda zesisu nesilungulela
• ukunciphisa izimpawu ze-tinnitus
• ukukhulisa amazinga ama-hormone okukhula emadodeni

I-Melatonin iyi-hormone eyenziwe ngokwemvelo yi-pineal gland. Kukusiza ukulala ngokwehlisa umzimba ngaphambi kokulala.

Isebenza kanjani?

IMelatonin isebenza ngokubambisana nesigqi somzimba wakho se-circadian.

Ngamazwi alula, isigqi se-circadian yiwashi langaphakathi lomzimba wakho. Kukukwazisa uma sekuyisikhathi sokuthi:

• lala
• vuka
• udle

I-Melatonin ibuye isize ukulawula ukushisa komzimba wakho, umfutho wegazi, namazinga amanye ama-hormone (,,).

Amazinga e-Melatonin aqala ukukhuphuka emzimbeni wakho lapho kumnyama ngaphandle, kukhombisa umzimba wakho ukuthi sekuyisikhathi sokulala ().

Iphinde ibophele kuma-receptors emzimbeni futhi ingakusiza uphumule.

Isibonelo, i-melatonin ibophezela kuma-receptors ebuchosheni ukusiza ukunciphisa ukusebenza kwezinzwa.

Inganciphisa amazinga e-dopamine, i-hormone ekusiza ukuthi uhlale uphapheme. Iphinde ibandakanyeke kwezinye izici zomjikelezo wobusuku bamehlo akho (,, 11).

Yize indlela ngqo i-melatonin ekusiza ngayo ukulala ayicaci, ucwaningo lukhombisa ukuthi lezi zinqubo zingakusiza ukuthi ulale.

Ngakolunye uhlangothi, ukukhanya kucindezela ukukhiqizwa kwe-melatonin. Le ngenye yezindlela umzimba wakho owazi ukuthi sekuyisikhathi sokuvuka ().

Njengoba i-melatonin isiza umzimba wakho ukulungiselela ukulala, abantu abangawenzi ngokwanele ebusuku bangaba nenkinga yokulala.

Kunezici eziningi ezingadala amazinga aphansi e-melatonin ebusuku.

Ukucindezela, ukubhema, ukuvezwa ukukhanya okuningi ebusuku (kufaka phakathi ilambu eliluhlaza okwesibhakabhaka), ukungatholi ukukhanya okwanele kwemvelo emini, umsebenzi wokushintsha, nokuguga konke kuthinta ukukhiqizwa kwe-melatonin (,,,).

Ukuthatha isengezo se-melatonin kungasiza ukumelana namazinga aphansi futhi wenze iwashi lakho langaphakathi lilingane.

I-Melatonin isebenza ngokusondelene nesigqi somzimba wakho sokusiza ukukulungiselela ukulala. Amazinga ayo akhuphuka ngezikhathi zasebusuku.

Kungakusiza ukuthi ulale

Ngenkathi ucwaningo olwengeziwe ludingeka, ubufakazi obukhona bukhombisa ukuthi ukuthatha i-melatonin ngaphambi kokulala kungakusiza ukuthi ulale (17,,,).

Isibonelo, ukuhlaziywa kwezifundo eziyi-19 kubantu abanezinkinga zokulala kutholakale ukuthi i-melatonin isize ukunciphisa isikhathi esithathiwe ukulala ngokwesilinganiso semizuzu engu-7.

Eziningi zalezi zifundo, abantu babike nekhwalithi yokulala engcono kakhulu ().

Ngokwengeziwe, i-melatonin ingasiza nge-jet lag, inkinga yokulala yesikhashana.

I-jet lag yenzeka lapho iwashi langaphakathi lomzimba wakho lingavumelani nendawo entsha yesikhathi. Abasebenzi beShift bangathola nezimpawu ze-jet lag ngoba basebenza ngesikhathi esivame ukugcinelwa ukulala ().

IMelatonin ingasiza ukunciphisa i-jet lag ngokuvumelanisa iwashi lakho langaphakathi nokushintsha kwesikhathi ().

Isibonelo, ukuhlaziywa kwezifundo eziyisishiyagalolunye kwahlola imiphumela ye-melatonin kubantu abahamba ngezikhathi ezinhlanu noma ngaphezulu zesikhathi. Ososayensi bathola ukuthi i-melatonin yayisebenza ngokuphawulekayo ekunciphiseni imiphumela ye-jet lag.

Ukuhlaziywa kutholakale nokuthi womabili amanani aphansi (ama-0.5 milligram) namanani aphezulu (5 mg) ayasebenza ngokulinganayo ekwehliseni i-jet lag ().

Ubufakazi bubonisa ukuthi i-melatonin ingakusiza ukuthi ulale ngokushesha. Ngaphezu kwalokho, kungasiza abantu abane-jet lag ukuthi balale.

Ezinye izinzuzo zezempilo

Ukuthatha i-melatonin kungakunika nezinye izinzuzo zezempilo.

Kwangathi isekele impilo yamehlo

Amazinga we-melatonin aphilile angaxhasa impilo yamehlo.

Inezinzuzo ezinamandla zokulwa ne-antioxidant ezingasiza ekwehliseni ubungozi bezifo zamehlo, njengokuwohloka kwe-macular okuhlobene nobudala (AMD) (24).

Kwesinye isifundo, ososayensi bacele abantu abayi-100 abane-AMD ukuthi bathathe u-3 mg we-melatonin ngaphezu kwezinyanga eziyisithupha kuya kwezingu-24. Ukuthatha i-melatonin nsuku zonke kusize ukuvikela ama-retina nokubambezeleka kokulimala okuvela ku-AMD, ngaphandle kwemiphumela ethile emibi ().

Kungasiza ekwelapheni izilonda zesisu kanye nesilungulela

Izici ze-antioxidant ze-melatonin zingasiza ekwelapheni izilonda zesisu futhi zinciphise isilungulela (,).

Ucwaningo olwenziwe nabahlanganyeli abangama-21 luthole ukuthi ukuthatha i-melatonin ne-tryptophan kanye ne-omeprazole kusize izilonda zesisu ezibangelwa amagciwane H. pylori welapha ngokushesha.

I-Omeprazole ngumuthi ojwayelekile we-acid reflux nesifo se-reflux se-gastroesophageal (GERD) (28).

Kwesinye isifundo, abantu abangama-36 abane-GERD banikezwe i-melatonin, i-omeprazole, noma inhlanganisela yakho kokubili ukwelapha i-GERD nezimpawu zayo.

IMelatonin isize ekwehliseni isilungulela futhi yaphumelela kakhulu uma ihlanganiswa ne-omeprazole ().

Ucwaningo lwesikhathi esizayo luzosiza ukucacisa ukuthi isebenza kanjani kahle i-melatonin ekwelapheni izilonda zesisu kanye nesilungulela.

Kunganciphisa izimpawu ze-tinnitus

I-Tinnitus yisimo esivezwa ukukhala njalo ezindlebeni. Kaningi kuba kubi kakhulu lapho kunomsindo ongemuva omncane, njengalapho uzama ukulala.

Kuyathakazelisa ukuthi ukuthatha i-melatonin kungasiza ekunciphiseni izimpawu ze-tinnitus futhi kukusize ulale ().

Kwesinye isifundo, abantu abadala abangama-61 abane-tinnitus bathathe i-3 mg ye-melatonin ngaphambi kokulala izinsuku ezingama-30. Kusize ukunciphisa imiphumela ye-tinnitus futhi kwathuthukisa kakhulu izinga lokulala ().

Kungasiza ukukhulisa amazinga ama-hormone okukhula emadodeni

I-hormone yokukhula komuntu (HGH) ikhishwa ngokwemvelo ngesikhathi sokulala. Ezinsizweni ezinempilo, ukuthatha i-melatonin kungasiza ukukhuphula amazinga e-HGH.

Ucwaningo lukhombisile ukuthi i-melatonin ingenza i-pituitary gland, isitho esikhipha i-HGH, sizwele kakhulu kwi-hormone ekhipha i-HGH (,).

Ngaphezu kwalokho, ucwaningo lukhombisile ukuthi womabili amanani aphansi (0.5 mg) nangaphezulu (5 mg) imithamo ye-melatonin iyasebenza ekuvuseleleni ukukhishwa kwe-HGH ().

Olunye ucwaningo luthole ukuthi u-5 mg we-melatonin uhlanganiswe nokuqeqeshwa kokumelana nokukhuphula amazinga e-HGH emadodeni ngenkathi ehlisa amazinga e-somatostatin, i-hormone evimbela i-HGH (33).

I-Melatonin ingaxhasa impilo yamehlo, yehlise izimpawu ze-tinnitus, yelaphe izilonda zesisu kanye nesilungulela, futhi inyuse amazinga ama-hormone okukhula ezinsizweni.

Ungayithatha kanjani i-melatonin

Uma ungathanda ukuzama i-melatonin, qala ngesengezo sedosi esiphansi.

Isibonelo, qala nge-0.5 mg (500 micrograms) noma i-1 mg 30 imizuzu ngaphambi kokulala. Uma lokho kubonakala kungakusizi ukulala, zama ukukhuphula umthamo wakho ube ngu-3-5 mg.

Ukuthatha i-melatonin eningi kunalokhu ngeke kukusize ukuthi ulale ngokushesha. Umgomo ukuthola umthamo ophansi kakhulu ozokusiza ukuthi ulale.

Kodwa-ke, kungcono ukulandela imiyalo eza nesengezo sakho.

IMelatonin itholakala kabanzi e-United States. Uzodinga incwadi kadokotela ye-melatonin kwezinye izindawo, njenge-European Union ne-Australia.

Uma ufuna ukuzama i-melatonin, qala ngo-0.5 mg (ama-micrograms ayi-500) noma u-1 mg imizuzu engama-30 ngaphambi kokulala. Uma lokho kungasebenzi, zama ukukwengeza ku-3-5 mg noma ulandele imiyalo ekwisengezo.

Ukuphepha nemiphumela engemihle

Ubufakazi bamanje buveza ukuthi izithasiselo ze-melatonin ziphephile, azinobuthi, futhi aziluthisi (, 35).

Lokho kushiwo, abanye abantu bangathola imiphumela emibi, efana nale:

• isiyezi
• ikhanda
• isicanucanu

IMelatonin nayo ingaxhumana nemithi ehlukahlukene. Lokhu kufaka phakathi (36, 37,,,,, 42, 43):

• izinsiza zokulala noma izidambisi
• abahlinza igazi
• ama-anticonvulsants
• imithi yengcindezi yegazi
• imishanguzo
• izinto zokuvimbela inzalo ngomlomo
• imithi yesifo sikashukela
• ama-immunosuppressants

Uma unesimo sempilo noma uthatha noma iyiphi yale mithi engenhla, kungcono ukuthi ubuze nodokotela wakho ngaphambi kokuqala ukwengeza.

Kukhona nokunye ukukhathazeka ngokuthi ukuthatha i-melatonin eningi kakhulu kuzomisa umzimba wakho ekubeni uyenze ngokwemvelo.

Kodwa-ke, izifundo ezimbalwa zithole ukuthi ukuthatha i-melatonin ngeke kuthinte amandla omzimba wakho wokuzenzela (,, 46).

Ucwaningo lwamanje lukhombisa ukuthi i-melatonin iphephile, ayinabo ubuthi futhi ayisiyomlutha. Kodwa-ke, ingahle ihlanganyele nemithi, efana nabanciphisi begazi, imishanguzo yegazi, kanye nezidambisi.

I-Melatonin notshwala

Ukucwilisa ku-melatonin kungenzeka ngemuva kokuphuza utshwala kusihlwa. Ucwaningo olulodwa kubantu abadala abangama-29 luthole ukuthi ukuphuza utshwala ihora eli-1 ngaphambi kokulala kunganciphisa amazinga e-melatonin aze afike ku-19% (47).

Amazinga aphansi e-melatonin nawo atholakele kubantu abanenkinga yokusebenzisa utshwala (AUD).

Ngaphezu kwalokho, amazinga e-melatonin akhula kancane kubantu abanokuncika kotshwala, okusho ukuthi kungaba nzima ukulala (,).

Kodwa-ke, ukwengezwa kwe-melatonin akukuthuthukisi ukulala kulezi zimo. Ucwaningo lwabantu abane-AUD luthole ukuthi, uma kuqhathaniswa ne-placebo, ukuthola u-5 mg we-melatonin ngosuku amasonto ama-4 akuzange kuthuthukise ukulala ().

Kuphakanyisiwe ukuthi imiphumela ye-antioxidant ye-melatonin ingasiza ekuvikeleni noma ekwelapheni izifo ezihlobene notshwala. Noma kunjalo, ucwaningo olwengeziwe luyadingeka ukuhlola lesi simangalo ().

Ukuphuza ngaphambi kokulala kunganciphisa amazinga akho e-melatonin futhi kungathinta ukulala.

Ngenkathi amazinga aphansi e-melatonin ebonakala kulabo abanenkinga yokusebenzisa utshwala (AUD), i-melatonin supplementation ayibenzi ngcono ubuthongo babo.

I-Melatonin nokukhulelwa

Amazinga akho emvelo e-melatonin abalulekile ngesikhathi sokukhulelwa. Eqinisweni, amazinga e-melatonin ayahlukahluka phakathi nokukhulelwa (,).

Ngesikhathi se-trimester yokuqala neyesibili, inani eliphakeme lobusuku le-melatonin liyancipha.

Kodwa-ke, njengoba usuku olufanele lusondela, amazinga e-melatonin aqala ukukhuphuka. Ngesikhathi, amazinga e-melatonin afinyelela phezulu. Bazobuyela kumazinga wangaphambi kokukhulelwa ngemuva kokubeletha ().

I-melatonin yomama idluliselwa embungwini osakhulayo lapho inegalelo ekuthuthukiseni isigqi se-circadian kanye nezinhlelo zombili zezinzwa nezendlala (,).

I-Melatonin nayo ibonakala inomphumela wokuvikela ohlelweni lwezinzwa zombungu. Kukholelwa ukuthi izimfanelo ze-antioxidant ze-melatonin zivikela isistimu yezinzwa ekhulayo ekulimaleni ngenxa yengcindezi ye-oxidative ().

Ngenkathi kusobala ukuthi i-melatonin ibalulekile phakathi nesikhathi sokukhulelwa, kunezifundo ezinqunyelwe mayelana nokwengezwa kwe-melatonin ngesikhathi sokukhulelwa (55).

Ngenxa yalokhu, okwamanje akunconywa ukuthi abesifazane abakhulelwe basebenzise izithasiselo ze-melatonin ().

Amazinga e-Melatonin ayashintsha phakathi nokukhulelwa futhi abalulekile enganeni ekhulayo. Kodwa-ke, ukwesekwa kwe-melatonin akukhuthazwa okwamanje kwabesifazane abakhulelwe.

I-Melatonin nezinsana

Ngesikhathi sokukhulelwa, i-melatonin yomama idluliselwa kumbungu okhulayo. Kodwa-ke, ngemuva kokuzalwa, i-pineal gland yengane iqala ukwenza i-melatonin yayo ().

Ezinganeni, amazinga e-melatonin aphansi ezinyangeni ezintathu zokuqala ngemuva kokuzalwa. Ngemuva kwalesi sikhathi, ziyanda, mhlawumbe ngenxa yokuba khona kwe-melatonin obisini lwebele ().

Amazinga e-melatonin omama aphakeme kakhulu ebusuku. Ngenxa yalokhu, kunenkolelo yokuthi ukuncelisa ibele kusihlwa kungasiza ukufaka isandla ekwakhiweni kwesigqi somntwana ().

Ngenkathi i-melatonin iyingxenye yemvelo yobisi lwebele, ayikho idatha ekhona ekuphepheni kokungezelelwa kwe-melatonin ngenkathi uncelisa. Ngenxa yalokhu, kuvame ukunconywa ukuthi omama abancelisayo bagweme ukusebenzisa izithasiselo ze-melatonin (,).

Yize izingane ziqala ukukhiqiza i-melatonin yazo ngemuva kokuzalwa, amazinga ekuqaleni aphansi futhi ngokwemvelo ayengezwa ubisi lwebele lomama. Izithako zeMelatonin azinconyelwa omama abahlengikazi.

IMelatonin nezingane

Kulinganiselwa ukuthi kufika ku-25% wezingane ezinempilo kanye nentsha enenkinga yokulala.

Le nombolo iphakeme ize ifike ku-75% - ezinganeni ezinenkinga ye-neurodevelopmental, njenge-autism spectrum disorder (ASD) kanye nokunakekelwa kokushoda kwengqondo (ADHD) ().

Ukusebenza kwe-melatonin ezinganeni nasebusheni kusaphenywa.

Ukubuyekezwa okukodwa kwezincwadi kubheke izilingo eziyisikhombisa zokusetshenziswa kwe-melatonin kulesi sizwe.

Sekukonke, ithole ukuthi izingane ezithola i-melatonin njengokwelashwa kwesikhashana zinokulala okungcono kakhulu kunezingane ezithola i-placebo. Lokhu kusho ukuthi kubathathe isikhathi esincane ukulala ().

Ucwaningo oluncane lwalandelwa ngabantu ababekade besebenzisa i-melatonin kusukela ebuntwaneni, isikhathi esiyiminyaka eyi-10. Kutholakale ukuthi ikhwalithi yabo yokulala ibingahlukile ngokuphawulekayo kuleyo yeqembu elilawulayo elingazange lisebenzise i-melatonin.

Lokhu kuphakamisa ukuthi ikhwalithi yokulala kubantu abake basebenzisa i-melatonin njengezingane bejwayelekile ngokuhamba kwesikhathi ().

Izifundo ze-melatonin zezingane ezinenkinga ye-neurodevelopmental, njenge-ASD ne-ADHD, ziyaqhubeka, futhi imiphumela iyehlukahluka.

Ngokuvamile, bathole ukuthi i-melatonin ingasiza izingane ezitholwe zine-neurodevelopmental disorder ukuthi zilale isikhathi eside, zilale ngokushesha, futhi zibe nekhwalithi yokulala engcono (,,).

I-Melatonin ibekezeleleke kahle ezinganeni. Kodwa-ke, kukhona okunye ukukhathazeka ukuthi ukusetshenziswa kwesikhathi eside kungabambezela ukuthomba, njengoba ukwehla kwemvelo kwamazinga e-melatonin kusihlwa kuhlotshaniswa nokuqala kokuthomba. Kudingeka ezinye izifundo ukuphenya lokhu (43,).

Izithako ze-Melatonin zezingane zivame ukutholakala ngendlela yama-gummies.

Uma unikeza ingane i-melatonin, phokophela ukuyinika imizuzu engama-30 kuye kwengama-60 ngaphambi kokulala. Isilinganiso singahluka ngeminyaka ngezincomo ezithile kufaka phakathi i-1 mg yezinsana, 2.5 kuya ku-3 mg yezingane ezindadlana, kanye no-5 mg wabantu abadala abasebasha ().

Sekukonke, kudingeka olunye ucwaningo ukuthola isilinganiso esifanele nokusebenza kahle kokusetshenziswa kwe-melatonin ezinganeni nasebusheni.

Ngokwengeziwe, ngoba abacwaningi abakaqondi imiphumela yesikhathi eside yokusetshenziswa kwe-melatonin kulesi sizwe, kungakuhle ukuzama ukusebenzisa izindlela ezinhle zokulala ngaphambi kokuzama i-melatonin (,, 67).

IMelatonin ingasiza ekwenzeni ngcono ukuqala kokulala ezinganeni kanye nezici ezahlukahlukene zekhwalithi yokulala ezinganeni ezinezinkinga ze-neurodevelopmental.

Kodwa-ke, imiphumela yesikhathi eside yokwelashwa kwe-melatonin ezinganeni ayisaziwa.

I-Melatonin nabantu abadala asebekhulile

Ukwehliswa kwe-Melatonin kuyehla njengoba ukhula. Lokhu kwehla kwemvelo kungahle kuholele ekulaleni kahle kubantu abadala (,).

Njengakwamanye amaqembu eminyaka, kusasetshenziswa ukusetshenziswa kwe-melatonin supplementation kubantu abadala. Ucwaningo lukhombisa ukuthi ukwengezwa kwe-melatonin kungathuthukisa ukuqala kokulala nobude kubantu abadala asebekhulile (70).

Ukubuyekezwa okukodwa kwezincwadi kutholakale ukuthi kunobunye ubufakazi bokusebenzisa i-melatonin yedosi ephansi kubantu asebekhulile abanenkinga yokulala. Noma kunjalo, kudingeka olunye ucwaningo ().

IMelatonin ingasiza futhi kubantu abanokukhubazeka okuncane kwengqondo (i-MCI) noma isifo se-Alzheimer's.

Olunye ucwaningo lukhombisile ukuthi i-melatonin ingahle ithuthukise ikhwalithi yokulala, imizwa "yokuphumula," nokuqwashisa ekuseni kubantu abatholwe benalezi zimo. Ukucwaninga ngalesi sihloko kuyaqhubeka (,).

Ngenkathi i-melatonin ibekezeleleka kubantu abadala asebekhulile, kunokukhathazeka ngokwanda ukozela emini. Ngokwengeziwe, imiphumela ye-melatonin ingalulwa kubantu asebekhulile (74).

Umthamo osebenza kahle kakhulu we-melatonin kubantu abadala asebekhulile awukanqunywa.

Isincomo sakamuva siphakamisa ukuthi ubuningi be-1 kuya ku-2 mg buthathwe ihora eli-1 ngaphambi kokulala. Kunconywa futhi ukuthi kusetshenziswe amaphilisi akhipha ngokushesha ukuvimbela amazinga e-melatonin amade emzimbeni (, 74, 75).

Amazinga e-Melatonin ancipha ngokwemvelo njengoba ukhula. Ukwengezwa komthamo ophansi nge-melatonin ekhishwa ngokushesha kungasiza ekuthuthukiseni ikhwalithi yokulala kubantu abadala asebekhulile.

Okubalulekile

I-Melatonin iyisengezo esisebenzayo esingakusiza ukuthi ulale, ikakhulukazi uma unesifo sokuqwasha noma i-jet lag. Kungaba nezinye izinzuzo zezempilo futhi.

Uma ungathanda ukuzama i-melatonin, qala ngomthamo ophansi ka-0.5-1 mg, othathwe imizuzu engama-30 ngaphambi kokulala. Uma lokho kungasebenzi, unganyusa umthamo wakho uye ku-3-5 mg.

IMelatonin ngokuvamile ibekezeleleka kahle, yize kukhona amathuba emiphumela engemihle. Eminye imithi ingaxhumana ne-melatonin.

Khuluma nodokotela wakho uma uthatha le mithi.

Thenga i-melatonin online.

Ukulungiswa Kokudla: Ukudla kokulala okungcono