Ingabe iMelatonin Izokusiza Ngempela Ukulala Ngcono?

-Delile

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Uma uhlushwa ukungalali, kungenzeka ukuthi uzame wonke amakhambi asencwadini: amashubhu ashisayo, umthetho othi 'azikho izinto zikagesi egumbini lokulala', indawo yokulala epholile. Kepha kuthiwani ngama-melatonin supplements? Bona kumele ube ngcono kunamaphilisi okulala uma umzimba wakho usuvele wenza i-hormone ngokwemvelo, akunjalo? Yebo.

Lapho ilanga liqala ukushona, ukhiqiza i-hormone melatonin, etshela umzimba wakho ukuthi sekuyisikhathi sokulala, kusho uW. Christopher Winter, MD, uchwepheshe wezokulala nomqondisi wezokwelapha wesikhungo semithi yokulala esibhedlela i-Martha Jefferson eCharlottesville, VA.

Kodwa nakuba ukwengeza i-melatonin eyengeziwe ohlelweni lwakho ngendlela yephilisi kungase kube nomthelela wokuthulisa ngandlela-thile, izinzuzo zingase zingabi nkulu ngendlela obungathemba ngayo: I-Melatonin ngeke yenze okwengeziwe. ikhwalithi lala, kusho uWinter. Kungakwenza nje ulale kahle. (Nakhu okufanele ukudle NGEMPELA ukuze ulale kangcono.)

Enye inkinga: Yithathe njalo ebusuku, futhi i-med ingahle ilahlekelwe ukusebenza kwayo, kusho uBusika. Ngokuhamba kwesikhathi, umthamo wasebusuku ungaphusha isigqi sakho se-circadian kamuva nakamuva. "Ukhohlisa ubuchopho bakho ukuthi ucabange ukuthi ilanga liyoshona lapho uzolala-hhayi lapho ilanga seliyoshona empeleni," kusho uBusika. Lokhu kungaba nomthelela ezinkingeni eziningi ze-zzz phansi komugqa (njengokungakwazi ukozela kuze kube sebusuku kakhulu).

"Uma uphuza i-melatonin njalo ebusuku, ngingakubuza, 'kungani?'," kusho uWinter. (Bheka: Izizathu Eziyi-6 Eziyinqaba Zokuthi Usaphapheme.)

Ngemuva kwakho konke, izindlela ezinhle zokusebenzisa isengezo akuzona ukusnuza okungcono, kepha ukugcina iwashi lomzimba wakho wangaphakathi-isheke lakho le-circadian. Uma usilele ngejethi noma wenza umsebenzi othile wokushintsha, i-melatonin ingakusiza ulungise, kusho uBusika. Nasi isibonelo: Uma ulibangise empumalanga (okunzima emzimbeni wakho kunokundiza ngasentshonalanga), ukuthatha i-melatonin ubusuku obuthile ngaphambi kohambo lwakho kungakusiza ekulweni noshintsho lwesikhathi. "Ungazikholisa ukuthi ilanga liyoshona kungakabi bikho ngempela," kusho uBusika. (Bheka lawa Amathiphu Amandla ayi-8 avela ku-Night Shift Workers.)

Akunandaba, noma kunjalo, namathela kumamiligram amathathu ngomthamo ngamunye. Okuningi akungcono: "Awutholi ubuthongo bekhwalithi eyengeziwe uma uthatha okwengeziwe; uyisebenzisela izinjongo zokulalisa."

Futhi ngaphambi kokuphendukela ebhodleleni, cabanga ngezinto ezithile zemvelo zokuphila, kusho uBusika. Ukuzivocavoca nokuziveza ekukhanyeni okukhanyayo phakathi nosuku (kanye nokukhanya okufiphele okuthambile ebusuku) kokubili kungathuthukisa ukukhiqizwa kwakho kwe-melatonin ngaphandle kufanele ufake iphilisi emlonyeni wakho, uthi. Siphinde siphakamise lezi Ziluleko zeYoga eziyisi-7 ukuze Zikusize Ulale Ngokushesha.

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