Ingabe i-Melatonin iphephile ezinganeni? Ukubheka Ubufakazi

-Delile

• Kuyini iMelatonin?
• Ngabe iMelatonin Iyazisiza Izingane Zilale?
• Ingabe i-Melatonin iphephile ezinganeni?
• Ezinye Izindlela Zokusiza Ingane Yakho Ilale
• Okusemqoka

Kulinganiselwa ukuthi kufika ku-75% wezingane ezinesikole ezingalali ngokwanele ().

Ngeshwa, ukulala kabi kungathinta imizwa yengane nokukwazi kwayo ukunaka nokufunda. Iphinde yaxhunyaniswa nezinkinga zezempilo njengokukhuluphala kwengane (,,).

Kungakho abanye abazali becabanga ukunika izingane zabo i-melatonin, i-hormone nosizo lokulala oludumile.

Yize kubhekwa njengokuvikelekile kubantu abadala, ungazibuza ukuthi ingane yakho ingathatha i-melatonin ngokuphepha yini.

Lo mbhalo uchaza ukuthi izingane zingazithatha ngokuphepha izithasiselo ze-melatonin.

Kuyini iMelatonin?

IMelatonin yihomoni ekhiqizwa yindlala yobuchopho bakho.

Imvamisa ibizwa nge-hormone yokulala, isiza umzimba wakho ukuthi ulungele ukulala ngokubeka iwashi lakho langaphakathi, elibizwa nangokuthi isigqi se-circadian ().

Amazinga e-Melatonin ayenyuka kusihlwa, okwenza umzimba wakho wazi ukuthi sekuyisikhathi sokuya embhedeni. Ngakolunye uhlangothi, amazinga e-melatonin aqala ukwehla emahoreni ambalwa ngaphambi kwesikhathi sokuvuka.

Kuyathakazelisa ukuthi le hormone idlala indima kweminye imisebenzi ngaphandle kokulala. Kuyasiza ukulawula umfutho wegazi, ukushisa komzimba, amazinga e-cortisol nokusebenza komzimba (,,).

E-US, i-melatonin iyatholakala ngaphandle kwamanani ezitolo eziningi zokudla izidakamizwa nezempilo.

Abantu bathatha i-melatonin ukubhekana nezinkinga ezahlukahlukene ezihlobene nokulala, njenge:

• Ukuqwasha
• I-jet lag
• Izinkinga zokulala ezihlobene nempilo yengqondo
• Ukulibaziseka kwesifo sesigaba sokulala
• Ukuphazamiseka kwesigqi se-Circadian

Kodwa-ke, kwezinye izingxenye zomhlaba, kufaka phakathi i-Australia, iNew Zealand kanye namazwe amaningi aseYurophu, i-melatonin itholakala kuphela ngencwadi kadokotela.

IMelatonin yihomoni ekusiza ukuthi ulale ngokusetha iwashi lakho langaphakathi. Kutholakala njengesengezo sokudla esisezitolo e-US, kodwa kuphela ngomuthi kadokotela kwezinye izingxenye eziningi zomhlaba.

Ngabe iMelatonin Iyazisiza Izingane Zilale?

Abazali abaningi bayazibuza ukuthi izithasiselo ze-melatonin zingasiza yini ingane yabo ukulala.

Kunobufakazi obuhle bokuthi kungenzeka lokhu.

Lokhu kusebenza ikakhulukazi ezinganeni ezinenkinga yokungasebenzi kahle kwe-hyperactivity disorder (ADHD), i-autism nezinye izimo zezinzwa ezingathinta amandla azo okulala (,,).

Isibonelo, ukuhlaziywa kwezifundo ezingama-35 ezinganeni ezine-autism kutholakale ukuthi izithasiselo ze-melatonin zibasize ukuthi balale ngokushesha futhi balale isikhathi eside ().

Ngokufanayo, ukuhlaziywa kwezifundo eziyi-13 kutholakale ukuthi izingane ezinesifo semizwa zalala ngokushesha imizuzu engama-29 futhi zilala imizuzu engama-48 ubude ngokwesilinganiso lapho zithatha i-melatonin ().

Imiphumela efanayo iye yabonwa ezinganeni ezinempilo nasentsheni elwela ukulala (,,).

Kodwa-ke, izinkinga zokulala ziyinkimbinkimbi futhi zingadalwa yizinto ezahlukahlukene.

Isibonelo, ukusebenzisa izinto ezikhipha ukukhanya ebusuku kakhulu kungacindezela ukukhiqizwa kwe-melatonin. Uma kunjalo, ukumane ukhawulele ukusetshenziswa kobuchwepheshe ngaphambi kokulala kungasiza ekwelapheni izingqinamba zokulala ().

Kwezinye izimo, isimo sezempilo esingatholakali kungenzeka ukuthi kungani ingane yakho ingakwazi ukulala noma ukulala.

Ngakho-ke, kungcono ukuthi ufune iseluleko kudokotela wakho ngaphambi kokunikeza ingane yakho isengezo sokulala, ngoba ingakwazi ukwenza uphenyo olunzulu ukuze ifinyelele emsukeni wenkinga.

Kunobufakazi obuhle bokuthi i-melatonin ingasiza izingane ukuthi zilale ngokushesha futhi zilale isikhathi eside. Kodwa-ke, akunconywa ukunikeza izingane izithasiselo ze-melatonin ngaphandle kokubona udokotela kuqala.

Ingabe i-Melatonin iphephile ezinganeni?

Ucwaningo oluningi lukhombisa ukuthi ukusetshenziswa kwe-melatonin yesikhashana kuphephile ezinganeni ezinemiphumela engemihle kangako.

Kodwa-ke, ezinye izingane zingahlangabezana nezimpawu ezifana nesicanucanu, ukuphathwa ikhanda, ukumanzisa umbhede, ukujuluka okweqile, isiyezi, ukukhathazeka ekuseni, izinhlungu zesisu nokuningi ().

Njengamanje, ochwepheshe bezempilo abaqiniseki ngemiphumela emibi yesikhathi eside ye-melatonin, njengoba kwenziwe ucwaningo oluncane kulokhu. Ngakho-ke, odokotela abaningi bayakuncoma ukuncoma i-melatonin ngezinkinga zokulala ezinganeni.

Ngokwengeziwe, izithasiselo ze-melatonin azivunyelwe ukusetshenziswa ezinganeni yi-Food and Drug Administration (FDA).

Kuze kube kwenziwe izifundo zesikhathi eside, akunakwenzeka ukusho ukuthi ngabe i-melatonin iphephe ngokuphelele yini ezinganeni ().

Uma ingane yakho inenkinga yokulala noma yokulala, kungcono ukubona udokotela wakho.

Ucwaningo oluningi lukhombisa ukuthi i-melatonin iphephile ngaphandle kwemiphumela engemihle, kepha imiphumela yesikhathi eside yamaphilisi e-melatonin ezinganeni ayaziwa kakhulu, futhi izithasiselo ze-melatonin azivunyelwe ukusetshenziswa ezinganeni yi-FDA.

Ezinye Izindlela Zokusiza Ingane Yakho Ilale

Kwesinye isikhathi izingqinamba zokulala zingaxazululwa ngaphandle kokusebenzisa izidakamizwa noma izengezo ezinjenge-melatonin. Lokho kungenxa yokuthi izinkinga zokulala zivame ukubangelwa lapho izingane zenza imisebenzi engazigcina ebusuku kakhulu.

Uma ingane yakho inenkinga yokulala, cabanga ngalezi zeluleko ukuze uzisize zilale ngokushesha:

• Setha isikhathi sokulala: Ukulala nokuvuka ngasikhathi sinye nsuku zonke kungaqeqesha iwashi langaphakathi lengane yakho, kwenze kube lula ukulala nokuvuka ngasikhathi sinye (,).
• Nciphisa ukusetshenziswa kobuchwepheshe ngaphambi kokulala: Imishini ye-elekthronikhi efana nama-TV nezingcingo ikhipha ukukhanya okuphazamisa ukukhiqizwa kwe-melatonin. Ukuvimbela izingane ukuthi zingazisebenzisi ihora elilodwa noma amabili ngaphambi kokulala kungazisiza zilale ngokushesha ().
• Basize baphumule: Ukucindezeleka ngokweqile kungakhuthaza ukuqapha, ngakho-ke ukusiza ingane yakho ukuthi ikhululeke ngaphambi kokulala kungayivumela ukuthi ilale ngokushesha ().
• Dala inqubo yokulala: Imizila ilungele izingane ezincane ngoba iyazisiza zikhululeke ukuze umzimba wazo wazi ukuthi sekuyisikhathi sokuya embhedeni ().
• Gcina amazinga okushisa epholile: Ezinye izingane zikuthola kunzima ukulala kahle ebusuku lapho zifudumele kakhulu. Izinga lokushisa elijwayelekile noma elipholile kancane lilungile.
• Thola ukukhanya kwelanga okuningi emini: Ukuthola ukukhanya kwelanga okuningi emini kungasiza izingane ezinezinkinga zokulala zilale ngokushesha futhi zilale isikhathi eside ().
• Geza eduze nesikhathi sokulala: Ukugeza cishe imizuzu engama-90-120 ngaphambi kokulala kungasiza ingane yakho ukuthi ikhululeke futhi ifinyelele izinga lokulala elijulile nelingcono (,).

Kunezindlela eziningi zemvelo zokusiza ingane yakho ilale. Lokhu kufaka phakathi ukubeka isikhathi sokulala, ukunciphisa ukusetshenziswa kobuchwepheshe ngaphambi kokulala, ukudala inqubo yokulala, ukuthola ilanga eliningi emini nokubasiza baphumule ngaphambi kokulala.

Okusemqoka

Ukulala kahle kubalulekile empilweni enempilo.

Ucwaningo oluningi lwesikhashana lubonisa ukuthi i-melatonin iphephile ngaphandle kwemiphumela emibi futhi ingasiza izingane ukuthi zilale ngokushesha futhi zilale isikhathi eside.

Kodwa-ke, ukusetshenziswa kwayo kwesikhathi eside akufundiswanga kahle ezinganeni. Ngalesi sizathu, aweluleki ukuthi unikeze ingane yakho i-melatonin ngaphandle uma uyalelwe ngudokotela wakho.

Ezimweni eziningi, ukungalali kahle kungadalwa yimikhuba izingane ezinayo ngaphambi kokulala, njengokusebenzisa imishini ekhipha ukukhanya.

Ukunciphisa ukusetshenziswa kwabo ngaphambi kokulala kungasiza izingane ukuba zilale ngokushesha.

Amanye amathiphu asiza ukulala afaka ukubeka isikhathi sokulala, ukusiza izingane zikhululeke ngaphambi kokulala, ukudala inqubo yokulala, ukuqinisekisa ukuthi igumbi lazo lipholile futhi lithole ukukhanya kwelanga emini.