Ingabe Kufanele Ube Usebenzisa I-Melatonin Diffuser Ngaphambi Kokulala?

-Delile

• Kuyini iMelatonin, Futhi?
• Iyini I-Melatonin Diffuser, Ngokuqondile?
• Ingabe Ama-Melatonin Diffusers Aphephile Ukuwasebenzisa?
• Buyekeza kwe-

I-United States ingenye ye (uma kungenjaloi) imakethe enkulu kunazo zonke ye-melatonin emhlabeni. Kepha lokhu kungenzeka kungamangazi kunikezwe ukuthi cishe ama-50 kuya kuma-70 wezigidi zabantu baseMelika banenkinga yokulala, ngokusho kweNational Institutes of Health. Noma kunjalo, imininingwane evela kufayela le- Umbiko Kazwelonke Wezibalo Zezempilo kukhombisa ukuthi iphesenti labantu abasebenzisa i-melatonin liphindwe kabili phakathi konyaka we-2002 nowe-2012, nokuthi lelo phesenti liyaqhubeka nokukhula, ikakhulukazi manje njengoba ubhadane lwe-COVID-19 belulimaza kakhulu ubuthongo. Futhi yize kunezindlela ezahlukahlukene ongasebenzisa ngazo usizo oluthandwayo lokulala - okusho amaphilisi athengwa ekhawunteni, ama-gummies anongwe ngezithelo - muva nje, abantu bebelokhu behogela (yebo, ukuhogelai-melatonin. Uma lokho kukwenza uphakamise ishiya, awuwedwa.

Ezinyangeni ezimbalwa ezedlule, ama-melatonin diffusers - ama-melatonin vaporizers noma ama-melatonin vape pens - bebelokhu behamba bethinta imithombo yezokuxhumana, bevela kuma-influencers 'IG posts kanye neTikToks njenge ~ ~ ~ ~ ~ ~ ~ ~ ~ ~ ~ ~ yokuthola ubusuku obukhulu bokulala. Abantu kubonakala sengathi bayaqiniseka ukuthi lezi zibaya ze-vape zikusiza ukuthi ulale ngokushesha futhi ulale ngokuzwakalayo kunamaphilisi e-melatonin noma ama-chewables. Futhi imikhiqizo ye-melatonin diffuser efana ne-Cloudy ephindwe kabili kulesi simangalo, isho kusayithi labo ukuthi konke okudingeka ukwenze ukuthatha ukuphefumula okumbalwa noma ukushaya kwe- "aromatherapy device" yabo ukucwila ebuthongweni obuzolisayo.

Kuzwakala ukuphupha ngokwanele. Kepha ingabe ama-melatonin diffuser asemthethweni - futhi aphephile? Phambili, konke odinga ukukwazi mayelana nokuhogela indlela yakho eya kuma-zzz ngaphambi kokunikeza enye yalawa magajethi wena. Kepha kuqala ...

Kukhona into engahambanga kahle. Kwenzeke iphutha futhi okufakile akuzange kuhanjiswe. Ngicela uzame futhi.

Kuyini iMelatonin, Futhi?

"I-Melatonin iyi-hormone ekhiqizwa ebuchosheni elawula isigqi sokujikeleza komzimba nezindlela zokulala," kusho uMichael Friedman, M.D., i-otolaryngologist kanye nochwepheshe bemithi yokulala e-Chicago ENT. Ukuvuselela okusheshayo: isigqi sakho se-circadian iwashi langaphakathi lomzimba wakho lamahora angama-24 elilawula umjikelezo wakho wokulala; ikutshela lapho isikhathi sokulala nesikhathi sokuvuka. Uma isigqi sakho se-circadian sizinzile, ubuchopho bakho ngokwemvelo buzokhipha amazinga aphezulu e-melatonin njengoba ilanga lishona ntambama. namazinga aphansi njengoba ilanga liphuma ekuseni, uyachaza. Kodwa akunjalo kuwo wonke umuntu. Lapho iwashi langaphakathi lomzimba wakho lihlanekezelwa - noma ngabe kungenxa ye-jet lag, ukukhuphuka kwengcindezi, ukukhathazeka ngokulala, noma nokuvezwa ukukhanya okuluhlaza okwesibhakabhaka ngaphambi kokulala - kungenzeka ukuthi ulwele ukulala, uvuke phakathi nobusuku, noma ngingalali nhlobo. Futhi yilapho izithako ze-melatonin zingena khona.

Ngokuyinhloko, isengezo se-melatonin simane siyindlela yokwenziwa kwehomoni, okusho ukuthi idalwe ebhodini bese yenziwa iphilisi, i-gummy, noma i-liquid. Futhi ngenkathi kusungulwa inqubo enempilo, ezinzile yokulala (okusho ukucisha amadivayisi afana nama-TV nezingcingo ihora elihle ngaphambi kokulala) kubalulekile ukuthola amagoli okulala ngokwanele, i-OTC melatonin ingasiza kakhulu abantu abalwela ukuthola ukuphumula kwekhwalithi, kusho uDkt Friedman .

"Izithako ze-melatonin zingasiza ngempumelelo ekuguquleni kusukela ekuvukeni ukuya ekulaleni," esho. "Ngokusiza ukukhuphula amazinga e-melatonin akhiqizwa ngokwemvelo emzimbeni, izithasiselo zikhuthaza ukulala okungaguquguquki, okuyikhwalithi, yingakho sikuncoma ezigulini." Ngamanye amazwi, ukwengeza i-hormone eyengeziwe ohlelweni lwakho kungaba nomthelela wokuthulisa, okungakusiza ukuthi ukhukhulekele uye ezweni lamaphupho ngisho noma, uthi, umzimba wakho usacabanga ukuthi usezweni. indawo yesikhathi ehlukile. Igoli? Ukuze ekugcineni ubuyisele isigqi sakho se-circadian futhi uqale ukulala ulale wedwa. (Bheka futhi: Imikhiqizo Yokunakekelwa Kwesikhumba iMelatonin Esebenza Ngenkathi Ulele)

Kumele uqaphele ukuthi izithako ze-melatonin - njengazo zonke izithako zokudla, kanye nama-melatonin diffusers - azilawulwa yi-Food and Drug Administration. Kodwa ukuthatha i-OTC melatonin esikhathini esifushane kuthathwa ngokuthi “kuphephile ngokuvamile,” ngokusho kweMayo Clinic. (Kudingeka olunye ucwaningo ukuthola imiphumela, uma ikhona, esikhathini eside.) Noma kunjalo, kufanele ukhulume nodokotela wakho ngaphambi kokuthatha noma yini - i-melatonin ifakiwe.

Ngokuqondene ne-melatonin efakwe umhwamuko, njengaleyo elethwa ama-melatonin diffuser? Awu, bantu, umdlalo webhola ohluke ngokuphelele lowo.

Iyini I-Melatonin Diffuser, Ngokuqondile?

Ama-diffuser e-Melatonin masha kakhulu emhlabeni wezinsiza zokulala, futhi wonke ahluka kancane; ngokuvamile, bafaka uketshezi (oluqukethe i-melatonin) oluphenduka inkungu noma umhwamuko lapho uhogeliwe. Isibonelo, i-Inhale Health's Melatonin Lavender Dream Inhaler (Kodwa It, $ 20, inhalehealth.com) ishubisa izinga lokushisa elidingekayo ukuguqula ifomula liketshezi libe umusi ongenakuhogela, ngokusho kwewebhusayithi yenkampani.

Uzwakala ujwayelekile? Lokho kungenxa yokuthi indlela yokulethwa kwi-melatonin diffuser, empeleni, icishe ifane nanoma iyiphi i-e-cigarette endala noma iJuul. Manje, ukulunga, ukuhogela i-melatonin hhayi kufana nokukhipha i-e-cigarette, equkethe i-nicotine, propylene glycol, flavouring, namanye amakhemikhali. Eqinisweni, izinhlobo ze-melatonin diffuser ze-Cloudy ne-Inhale Health zombili zigcizelela kumasayithi abo ukuthi amapeni abo afaka i-melatonin kanye nedlanzana lezinye izithako eziphephe ngokufanelekile. Idivayisi ye-Cloudy (Buy It, $20, trycloudy.com), isibonelo, ihlanganisa i-melatonin, i-lavender extract, i-chamomile ekhishwe, i-grape extract, i-L-Theanine (i-de-stressor yemvelo), i-propylene glycol (i-ejenti ejiya noma uketshezi), nemifino glycerin (uketshezi olufana nesiraphu).

Indawo yokuthengisa enkulu kakhulu yama-melatonin diffuser ukuthi ungakwazi ukuzwa imiphumela yawo ngokushesha nje. Umqondo ngukuthi lapho i-melatonin egxiliwe ihogela, ingena masinyane emaphashini akho bese ingena ngokushesha egazini. Ngakolunye uhlangothi, lapho kufakwa ithebhulethi ye-melatonin, kufanele iqale ihlanganiswe noma yephulwe isibindi - okuyinqubo yesikhathi futhi, ngakho-ke, kungani ochwepheshe bencoma ukuyithatha kuze kube ngamahora amabili ngaphambi kokulala, ngokusho kwendatshana kusukela ku-US National Library of Medicine. (Okwamanje, ungazama nokuziphumula ngokugeleza kwe-yoga okuzolile.)

Uma uthathwe kahle ngenkathi ushaya utshani, amaphilisi e-melatonin noma ama-gummies angaqhubeka nokuphazamisa izindlela zakho zokulala njengoba kuthatha amahora ambalwa ukuthi kusebenze, kuchaza uDkt. Friedman. Ngakho-ke, uma ukuthatha njengoba uzolala cishe ngehora leshumi ebusuku, ungagcina usukhulise ukukhiqizwa kwe-melatonin phakathi kwamabili ngesikhathi ulele, okwenza kube nzima ngawe ukuvuka ekuseni. ingcuphe ye-grogginess yasekuseni yinto yesikhathi esedlule ngokuletha leyo miphumela epholile, neyobuthongo cishe ngokushesha. Igama elingukhiye lapha elithi "ngokwethiyori" njengoba okuningi kuseyi-TBD ngalezi zibaya ezidumile.

Kukhona into engahambanga kahle. Kwenzeke iphutha futhi okufakile akuzange kuhanjiswe. Ngicela uzame futhi.

Ingabe Ama-Melatonin Diffusers Aphephile Ukuwasebenzisa?

Ungase uthande ukulalela ukuthi uchwepheshe uzothini mayelana nokuphepha kwe-melatonin diffuser ngaphambi kokwenza noma yiziphi izinqumo.

"Ukushisa noma yini [ngokuvamile] kunemiphumela emibi ngokwemvelo," kusho uDkt. Friedman. Impela, ama-melatonin diffusers amaningi awanazo izidakamizwa (njenge-nicotine yokuluthayo) noma izithako eziyingozi ezicashe ku-e-cigarette (cabanga: uvithamini E acetate, isithasiselo esivamile emikhiqizweni yokufutha esixhunyaniswe nesifo samaphaphu). Kepha ama-vaporizer ngokuvamile asanda kuba yisihloko sezifundo - akukho nesisodwa esigxile kuma-melatonin diffusers. (Okuhlobene: Ungakusebenzisa Kanjani Ukuzindla Uma Ulele Ukulwa Nokuqwasha)

Ukungasho, ukuhogela noma yini emaphashini akho okungeyona i-oxygen kungahle kube nezingozi. (Ngaphandle kokuthi usebenzisa, yithi, i-nebulizer noma i-legit inhaler yezizathu zezokwelapha ezifana ne-asthma.) Uma uthatha umoya ojulile wenhlanganisela efuthwe umphefumulo - noma ngabe iqukethe lokho i-Inhale Health ekushoyo ukuthi "izithako ezenzelwe ukwenziwa kwemithi" - wena 'uvala amaphaphu akho ngenkungu ukuba semthethweni kwayo, ukuphepha, nokusebenza kwayo kuseyi-TBD. Imiphumela yesikhathi eside yezempilo yokuhogela umhwamuko, noma ngabe ikuphi, ayiqondakali kahle, kuphawula uDkt Friedman - futhi leyo yinkinga yangempela. Okubaluleke kakhulu. Bheka: Ingabe I-Vaping Yandisa Ingozi Yakho Ye-COVID?)

Enye inkinga? Iqiniso lokuthi lawa madivayisi abizwa futhi abizwa ngama- "diffusers" kanye "namadivayisi e-aromatherapy" uma kuqhathaniswa "nezibaya" noma "ama-vapes," ngaleyo ndlela angadala i-halo yezempilo yezinhlobo ezithile. Kuleli qophelo, sekuqinisekisiwe ukuthi i-vaping iyingozi. Futhi ngenkathi ama-melatonin diffusers esebenzisa izindlela ezicishe zifane nezibaya ze-vape, leli gama lingazenza zibonakale zifana nempilo elingana ne-aromatherapy ebhebhethekayo futhi engafani ne-vaping. (Bheka futhi: Yini iPopcorn Lung, futhi Ungayithola kuVaping?)

"Ayikho imininingwane yesayensi etholakalayo ku-vaping melatonin," eqhubeka. "Ngakho-ke, ngokombono wezokwelapha, akuyona into engingayincoma."

Ngezansi? Ukungenisa i-melatonin kusengase kube indlela ephephe kunazo zonke nesebenza kahle kakhulu yokubamba iso elivaliwe ngokusho kochwepheshe, kodwa, njengazo zonke izithasiselo, akuyona impendulo yawo wonke umuntu onenkinga yokulala. Uma kubonakala sengathi uvale amehlo ngaphandle kokubala izimvu, xoxa nodokotela wakho ukunquma indlela engcono kakhulu yokubuyela ku-zzzzone.

Buyekeza kwe-

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