Ingabe i-Melatonin ilungile noma imbi ngokudangala?

-Delile

• Ingabe i-melatonin ingabangela ukucindezeleka?
• Ingabe i-melatonin ingenza ukudangala kube kubi kakhulu?
• Ingabe i-melatonin ingasiza ngezimpawu zokudangala?
• Ngingakwazi ukuhlanganisa i-melatonin nezinye izindlela zokwelapha ukucindezeleka?
• Kufanele ngithathe malini?
• Okubalulekile

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

I-Melatonin iyi-hormone ekhiqizwa ku-pineal gland ebuchosheni bakho. Ukukhiqizwa kwayo kulawulwa yiwashi lomzimba lomzimba wakho, elitholakala ku-nucleus ye-suprachiasmatic.

Phakathi nosuku, amazinga akho e-melatonin aphansi. Kodwa njengoba kumnyama, izinzwa zakho ze-optic zithumela amasignali ewashi eliyinhloko, elikhombisa ubuchopho ukuba buqale ukukhiqiza i-melatonin. Uqala ukuzwa ukozela ngenxa yokwanda kwe-melatonin egazini lakho.

Ngenxa yekhono layo lokulawula umjikelezo wakho wokulala, i-melatonin isiphenduke isengezo esithandwayo sokulala okuthuthukisiwe nokwelapha izingqinamba ezahlukahlukene ezihlobene nokulala, kufaka phakathi:

• i-jet lag
• ukuqwasha
• ishift yokulala yokuphazamiseka emsebenzini
• ukubambezeleka kwesigaba sokulala
• ukuphazamiseka kokulala kwesigqi se-circadian
• ukuphazamiseka kokulala

Kodwa ingabe le miphumela elawulayo ingaba nomthelela ezimpawu zokucindezeleka? Ijaji lisaphumile.

Ingabe i-melatonin ingabangela ukucindezeleka?

Abukho ubufakazi bokuthi i-melatonin ibangela ukucindezeleka kubantu abangenawo umlando wayo. Ukubuyekezwa kwango-2016 kocwaningo lwakamuva lwe-melatonin akutholanga miphumela emibi kakhulu exhumene nokusetshenziswa kwe-melatonin.

Kepha abanye abantu baba nemiphumela engemihle. Imvamisa, lokhu kufaka isiyezi esincane, isicanucanu, noma ukozela. Kepha ezimweni ezingavamile kakhulu, abanye abantu babhekana:

• ukudideka
• ukucasuka
• ukucindezeleka kwesikhashana

Kuze kube manje, ukuvumelana kubonakala sengathi ukuthatha i-melatonin kungadala izimpawu zesikhashana zokucindezeleka. Kepha ngeke kubangele ukuthi umuntu akhombise izimpawu ezinde ezijwayelekile zokutholakala kwesifo sokucindezeleka okukhulu.

Ingabe i-melatonin ingenza ukudangala kube kubi kakhulu?

Ukuxhumana phakathi kwe-melatonin nokudangala okukhona akuqondakali kahle.

Isikisela ukuthi abantu abanokudangala bangaba namazinga aphezulu we-melatonin. Futhi ukubuyekezwa kocwaningo oluningi ngo-2006 kusikisela ukuthi ubuchopho babantu abanokucindezeleka buvame ukukhiqiza i-melatonin eningi ebusuku.

Khumbula, i-melatonin isiza umzimba wakho ukulungiselela ukulala. Kukwenza uzizwe ungenamandla amaningi, okuyisibonakaliso esivamile sokucindezeleka. Uma uhlangabezana namandla aphansi njengesifo sokucindezeleka, ukuthatha i-melatonin kungayenza ibe yimbi nakakhulu.

Ngenkathi imizwa yesikhashana yokudangala ingumphumela ongavamile kodwa ongase ube khona we-melatonin, akucaci ukuthi kungadala izimpawu ezibi kakhulu kumuntu osevele etholakale enokudangala. Futhi, abantu abaningi abathatha i-melatonin - kufaka phakathi labo abanokudangala nangaphandle kokucindezeleka - abawutholi lo mphumela wecala.

Ingabe i-melatonin ingasiza ngezimpawu zokudangala?

Ukwenza izinto zidideke kakhulu, kukhona nobunye ubufakazi bokuthi i-melatonin empeleni inganciphisa ubungozi bokucindezeleka emaqenjini athile futhi ithuthukise izimpawu zokucindezeleka kwamanye.

Isibonelo, kusikisela ukuthi i-melatonin inganciphisa ubungozi bokucindezeleka izinyanga ezintathu ngemuva kokuhlinzwa komdlavuza webele.

Ukubuyekezwa kuka-2017 kwezilingo eziyisishiyagalombili zemitholampilo kuthole ukuthi i-melatonin ithuthukise izimpawu zokucindezeleka ngaphezu kwe-placebo, kepha hhayi kakhulu. Kutholwe ngokufanayo ukuthi i-melatonin isize ekwehliseni izimpawu zokucindezeleka kwabanye abantu.

Ngaphezu kwalokho, ucwaningo oluncane luka-2006 lukhombisa ukuthi i-melatonin ingaba lusizo olukhulu ekuphazamisekeni kwesizini (SAD), okubandakanya ukucindezelwa okulandela iphethini yezinkathi ezithile zonyaka. Isibonelo, abantu abaningi abane-SAD babhekana nokudangala phakathi nezinyanga ezibandayo, lapho izinsuku zifushane.

Abaphenyi ngemuva kocwaningo bathola ukuthi isigqi se-circadian esingaqondakali sasiyinto ebalulekile ekucindezelekeni kwesizini. Ukuthatha imithamo ephansi ye-melatonin kubonakala kusiza ukulungisa ukungalungiswa kahle nokunciphisa izimpawu.

Yize lonke lolu cwaningo luthembisa, okwamanje abukho ubufakazi obanele bokuqinisekisa ukuthi ukuthatha i-melatonin kuyasiza yini ngezimpawu zokudangala. Kudingeka izifundo ezinkulu kakhulu.

Kodwa-ke, uma unesifo sokudangala futhi uthola ukuthi izimpawu zakho ziba zimbi kakhulu uma ungalali ngokwanele, i-melatonin ingaba yinto enhle ukuyigcina. Ngenkathi i-melatonin ingahle ingabheki ngqo ukucindezeleka kwakho, ingakusiza ukuthi uthole uhlelo lokulala olujwayelekile, olungasiza ekuthuthukiseni ezinye zezimpawu zakho.

Ngingakwazi ukuhlanganisa i-melatonin nezinye izindlela zokwelapha ukucindezeleka?

Uma okwamanje welashelwa ukucindezeleka, i-melatonin ingakufanelekela ukuzama ngaphezu kwezinye izindlela zokwelashwa ezinqunyiwe.

Kodwa-ke, kungaphepha ukweqa i-melatonin uma uthatha imithi ethile, kufaka phakathi:

• ukucindezeleka kwesistimu yezinzwa, kufaka phakathi i-diazepam (i-Valium)
• i-fluvoxamine (Luvox)
• imishanguzo yokuvikela ukuzivikela emzimbeni, kufaka phakathi i-prednisone, methylprednisolone, hydrocortisone, cortisone, dexamethasone, ne-codeine

Uma uthatha imishanguzo yokudangala futhi uzama ukuhlola izinketho zemvelo eziningi, qiniseka ukuthi ukwenza kancane futhi ngaphansi kokuqondisa komhlinzeki wakho wezokunakekelwa kwempilo. Ukuyekisa ngokungazelelwe imishanguzo, ikakhulukazi imishanguzo yokucindezela, kungadala imiphumela emibi kakhulu.

Kufanele ngithathe malini?

Uma ufuna ukuzama ukusebenzisa i-melatonin yezimpawu zokudangala, qala ngomthamo ophansi, imvamisa uphakathi kwamamiligremu ayi-1 kuya kwayi-3. Qiniseka ukuthi ubheka imiyalo yomkhiqizi kwiphakeji kuqala. Ungathenga i-melatonin ku-Amazon.

Njengoba uyithatha, naka izimpawu zakho. Uma uqaphela ukuthi kungenzeka ziba zimbi kakhulu, yeka ukuthatha i-melatonin.

Okubalulekile

Ubudlelwano phakathi kwezimpawu ze-melatonin nezimpawu zokudangala abucaci. Kwabanye, kubonakala sengathi kuyasiza, kodwa kwabanye, kungenza izinto zibe zimbi kakhulu. Uma ufuna ukuzama, qiniseka ukuthi uqala ngomthamo ophansi futhi unake kakhulu ingqondo nomzimba wakho ngenkathi uyithatha.

Ngenkathi i-melatonin ingasiza ngezimpawu zokucindezeleka, abukho ubufakazi bokuthi i-melatonin iyodwa ingalapha ukucindezeleka. Qiniseka ukuthi uhambisana nezinye izindlela zokwelashwa ngenkathi uzama i-melatonin, kufaka phakathi imithi nokwelashwa.