Sonke siyayazi ukuba kubaluleke kangakanani ukulala ngokwaneleyo busuku ngabunye, njengoko ukuphumla akugcini nje ngokukugcina uphezu komsebenzi wakho, kodwa kukwagcina intliziyo yakho, ingqondo, kunye nemetabolism. Nangona kunjalo, akusoloko kulula ukuthi ndlela-ntle kwizangqa ezimnyama, nto leyo eyenza ukuba uninzi lwethu lujonge izisombululo zokulala ngcono. Umzekelo omhle wesongezo se-melatonin.
IMelatonin sisincedisi sokulala esijongwa ngabantu abaninzi xa benengxaki yokuphumla ebusuku. Kodwa ngaba iyasebenza ngokwenene? Kwaye okona kubaluleke kakhulu, ngaba kukhuselekile ukukutya?
Yintoni melatonin?
I-Melatonin yihomoni eyenziwa ngumzimba ngokwemvelo. Iveliswa yipineal gland ebuchotsheni, kodwa ikwafumaneka nakwezinye iindawo, njengamehlo, umongo, kunye namathumbu.
Ngokuqhelekileyo kuthiwa yihomoni yokulala, njengoko amanqanaba aphezulu anokusinceda ukuba silale. Nangona kunjalo, imelatonin ngokwayo ayisayi kusikhupha. Ivumela nje umzimba wakho ukuba kusebusuku ukuze uphumle kwaye ulale ngokulula.
Izongezelelo zeMelatonin zithandwa phakathi kwabantu abane ukuphuthelwa kunye ne-jet lag. Singathenga izongezo ze-melatonin ngaphandle kwencwadi kagqirha kumazwe amaninzi. Ukongeza kwiinzuzo zayo zokulala, le hormone ineempembelelo ezinamandla ze-antioxidant kunye ne-anti-inflammatory. Ikwanceda ukulawula ubushushu bomzimba, uxinzelelo lwegazi, iswekile yegazi, ubunzima bomzimba, kunye namanqanaba ezinye iihomoni.
Amanqanaba eMelatonin aqala ukunyuka njengoko ubusuku buhla, ebonisa umzimba ukuba lixesha lokulala. Baye banciphise kusasa, xa kukhanya ngaphandle, ukukhuthaza ukuphaphama.
Izinto ezininzi zinokubangela amanqanaba aphantsi e-melatonin ebusuku, kubandakanywa ukusetyenziswa kotywala, ukutshaya, ukusebenzisa i-caffeine, umsebenzi weshifti, ukwaluphala, amayeza athile, kunye nokuchanabeka ekukhanyeni okukhulu ebusuku, kubandakanywa ukukhanya okuluhlaza.
Ukusetyenziswa kweMelatonin
Le nto isinceda ukuba sibuyisele izingqisho zethu ze-circadian ekusebenzeni kakuhle.
Ikakhulu, isetyenziswa njengonyango lokuphazamiseka kokulala, kuba isinceda sinciphise ixesha elisithathayo ukuba silale, kunye nokuphucula umgangatho walo.
Ezinye iingxaki zobuthongo esetyenziselwa zona imelatonin zezi zilandelayo:
- ukuphuthelwa okugqithisileyo.
- Ukuphuthelwa okungapheliyo.
Nangona kunjalo, inokusetyenziswa nakwimeko yabantu abane izingqisho ze-circadian eziphazamisayo (i-jetrack, utshintsho lweeyure emsebenzini ...), kunye nakubantu abadala.
Kwelinye icala, isiphumo melatonin yaziwa ngendima neuroprotective, kuba inamandla amakhulu e-antioxidant. Kolunye uphononongo kuye kwaphawulwa ukuba kuthintela ukukhula kwezifo ze-neurodeergenerative ezifana ne-Alzheimer's.
Ngaphaya koko, inokunxulunyaniswa ne ulawulo lobunzima, ekubeni ukungabikho kwemfihlo yale nto kuya kubangela ukuphazamiseka kokulala, esaziyo ukuba kuya kuchaphazela amahomoni athile afana ne-thyroid.
Imithombo yendalo ye-melatonin
Okunye kokutya okugqama kakhulu kumxholo wemelatonin zezi:
- IiWalnuts. 3-4 ng igram nganye.
- Iitumato. 3-114ng ngegram.
- Amatsheri. Iqulethe malunga ne-13ng ngegram.
- Amaqunube. 1-11 ng ngegram.
Ukongeza, ezinye izityalo zikwaqulethe isixa esithile:
- Cicadae. 3,7 mcg/g.
- Babreum cosclea. 2,2mcg/g.
- Uncaria rhynchophylla. 2,2mcg/g.
- Phellodencrom amurense. 1,2mcg/g.
Kule mithombo kukho umlinganiselo omncinci we-melatonin. Ngoko ke, ukuba sineengxaki zokulala kwaye sifuna ukulawula izingqisho zethu ze-circadian, kunokwenzeka ukuba kuya kufuneka sisebenzise isongezelelo se-melatonin.
Ngaba iyasebenza ukulala?
IMelatonin yihomoni eveliswa ngokwemvelo yingqondo yakho, kwidlala elibizwa ngokuba yi ipineal. Ngelixa ingqondo yomntu wonke ivelisa isiseko sayo somntu ngamnye kule hormone, le mali inyuka ukuya kumaxesha angama-10 aqhelekileyo malunga neeyure ezimbini ngaphambi kokulala ukuze uncede umzimba wakho ukuba uphefumle kwaye ulungiselele ukulala.
Noko ke, asingabo bonke abaya kulala ngaxeshanye. Ngamnye wethu uneewotshi ezahlukeneyo zangaphakathi, ezibala imijikelo yethu yokulala. Ezi zingqisho zenziwe ngokuhamba kwexesha ngenxa yeshedyuli ozenzele yona. Kukho abantu abayizikhova ngokwemvelo okanye iintaka zasekuseni, kodwa ishedyuli idlala indima enkulu.
Ubungqina obunamandla bubonisa ukuba ukuthatha i-melatonin ngaphambi kokulala kunciphisa ukubambezeleka kokulala (ixesha elithathayo ukuba ulale) ngelixa unyusa ixesha lakho lokulala lilonke. Ukuthatha i-melatonin phambi kokulala kuboniswe ukunciphisa ukubambezeleka kokulala malunga nemizuzu emithathu kunye nokwandisa ixesha lokulala lilonke malunga nemizuzu engama-30, xa kuthelekiswa ne-placebo.
Ukongeza, melatonin unako i-counter jet lag, ukuphazamiseka kokulala okwexeshana. I-Jet lag yenzeka xa iwotshi yangaphakathi yomzimba ingadityaniswanga nendawo entsha yexesha. Abasebenzi beShift banokufumana iimpawu ze-jet lag kuba basebenza ngeeyure eziqhele ukusetyenziselwa ukulala.
Nangona kunjalo, ngaphambi kokuba uzame esi songezelelo, kungcono ukuphumeza imikhwa yokulala enempilo, njengokuseka ishedyuli yokulala engaguqukiyo, ukunciphisa utywala kunye ne-caffeine, kunye nokunciphisa ukuvezwa kokukhanya kunye nezixhobo zombane ngaphambi kokulala.
Ezinye iingenelo
Ukongeza ekuphuculeni ukulala, i-melatonin inokubonelela ngezinye izibonelelo zempilo.
Phucula impilo yamehlo
Amanqanaba aphilileyo e-indole-derived melatonin anokuxhasa impilo yamehlo. Oku kungenxa yokuba le hormone ineempembelelo ezinamandla ze-antioxidant ezinokunciphisa umngcipheko wezifo zamehlo, ezifana nokuguga kwe-macular degeneration (AMD).
Ngapha koko, olunye uphononongo lugqibe kwelokuba izongezo ze-melatonin zinokunciphisa ukuwohloka kwe-macular ngokunciphisa iiradicals zasimahla kunye nokuncipha kokudumba.
Nyanga i-acid reflux kunye ne-GERD
I-Melatonin inokunceda ukukhulula i-asidi ye-asidi kunye nesifo se-reflux ye-gastroesophageal (GERD) ngokukhusela i-lining ye-esophagus, ityhubhu edibanisa umqala kunye nesisu, ngokuchasene nezinto ezicaphukisa ezifana ne-asidi, utywala, kunye neziyobisi ezichasene nokudumba.
Olunye uphononongo lubonise ukuba ukuthatha i-melatonin inqanda inkqubo ye-enzyme eyonakalisa umqobo we-epithelial we-esophagus, onoxanduva lokukhusela iileya ezinzulu zomqalazo emonakalweni. Umonakalo kumqobo we-epithelial we-esophageal waziwa ngokubangela i-asidi reflux kunye ne-GERD kwaye ekugqibeleni inokukhokelela kwiingxaki ezinzulu zempilo ezifana nomhlaza.
Ukunciphisa iimpawu ze-tinnitus
I-tinnitus yingxaki ebonakala ngokukhala ezindlebeni. Idla ngokuba mbi ngakumbi xa kukho ingxolo encinci ngasemva, njengaxa sizama ukulala.
Okubangela umdla kukuba, abaphandi bacebisa ukuba ukuthatha i-melatonin kunokunceda ukunciphisa kakhulu iimpawu ze-tinnitus kunye nokuphucula ukulala. Olunye uhlolisiso lwafikelela kwisigqibo sokuba ukusetyenziswa kwe-melatonin iyodwa okanye kunye neyeza le-tinnitus kunokulawula i-tinnitus nokuphucula ukulala.
Ukuphelisa ukuhlaselwa kwe-migraine
Ukuhlaselwa kwe-migraine luhlobo oluphindaphindiweyo lwentloko ebangela intlungu ebuhlungu, ebuhlungu okanye i-throbbing sensation, ngokuphindaphindiweyo kwelinye icala lentloko. Amayeza amaninzi kagqirha anceda ukunyanga intloko ebuhlungu, kodwa i-melatonin inokunika isiqabu ngenxa yokukwazi ukuthintela ukuziva iintlungu.
Uphononongo olwahlukileyo lwezifundo ze-25 lufumene iziphumo ezifanayo, ezibonisa ukuba ukuthatha i-3 mg ye-melatonin ngexesha lokulala kunciphisa i-migraine rhoqo kubantu abadala.
Idosi ecetyiswayo
Sekunjalo, abantu abaninzi banobunzima bokulala, mhlawumbi ukulala okanye ukulala ngoxolo ubusuku bonke. Kulapho abantu bajikela kwizinto zokuncedisa ukulala njengezongezelelo zemelatonin.
Esi sisongezo sokutya esingaphezulu kwe-counter, kwaye sivunyiwe, kodwa asilawulwa. Oko kukuthi, kunzima ukwazi ukuba yintoni kanye idosi ye-melatonin oyithathayo, kuba ifomula yokongeza inokuba nezinye izithako ezongezelelweyo. Nangona i-0 ukuya kwi-1 milligrams ye-melatonin ngosuku iya kukunceda ulale ngcono, abantu abaninzi badla ngokuthatha. iidosi eziphezulu kakhulu, malunga ne-5 mg okanye i-10 mg.
Iidosi eziphezulu kakhulu zinokuphelisa ingqondo kwizongezo ze-melatonin, ezinokubangela ukuba ufune ngakumbi ukufumana iziphumo ezifanayo.
Uphononongo oluphawulekayo oluvela kwi-Massachusetts Institute of Technology (MIT) lufumene ukuba enye yezi zongezelelo isebenza kakhulu kwi-dose ye-0 mg. Olunye uphononongo olukhokelwa yi-MIT, olupapashwe kwiphephancwadi le-Sleep Medical Reviews, lufumanise ukuba iidosi eziphezulu zezongezo zentengiso ezithathwe ixesha elide azisebenzi kangako ekuncedeni ulale kwaye zinokubangela iziphumo ebezingalindelekanga, ezifana nobushushu bomzimba obuphantsi kunye nokuziva ungakhululeki.
Kucetyiswa ukuba usebenzise i-melatonin Imizuzu emi-30 ngaphambi kokulala. Iimali ezithathwayo zinokwahluka ngokwempendulo yomntu ngamnye, kuba kukho abantu abaphendula ngedosi ephantsi, ngelixa abanye kuya kufuneka bathathe idosi ephezulu kancinci ukuze babe neziphumo ezifanayo. Umthamo ocetyiswayo ngu 0,5mg ukuya ku-5mg.
Ukwazi ukuba i-melatonin ayixhomekekanga kwidosi, ukuba ubandakanya idosi edlula umqobo wakho omncinci, iya kusebenza. Ngoko ke, sinokugqiba ngelithi: "Ukuba uthatha i-melatonin engaphezulu, ayiyi kuba nefuthe elikhulu." Ngaphandle koko, oku kwenza le ncediso ibe yinkxaso ekhuselekileyo, kuba oko akusekho mfuneko yamayeza.
Ukongeza, ukuxhaswa kwe-melatonin akuyi kuba nefuthe kwimveliso engapheliyo yomzimba wethu. Ayivelisi ukuxhomekeka ngokwasemzimbeni okanye ngokwasengqondweni.
Yenza umlutha?
Ubungqina bangoku bubonisa ukuba izongezo ze-melatonin zikhuselekile, azinatyhefu, kwaye azikhoboki kubantwana nakubantu abadala. Ukongezwa kwexesha elide nako mhlawumbi kukhuselekile. Uphononongo alufumananga iziganeko ezibalulekileyo ezibi ezinxulumene nokuthatha i-melatonin 2 ukuya kwi-10 mg imihla ngemihla ukuya kwi-3,5 iminyaka.
Ngokungafaniyo nezinye iihomoni, akukho bungqina bubonisa ukuba ukuthatha i-melatonin kuchaphazela amandla emvelo omzimba okuwuvelisa. Nangona kunjalo, iziphumo ebezingalindelekanga ezininzi ezincinci kunye nexesha elifutshane zezongezelelo ze-melatonin ziye zaxelwa. Eminye imizekelo kukulala emini, ukudinwa, ukuba nesiyezi, intloko ebuhlungu, isicaphucaphu, nokuba nengqele.
Ukusetyenziswa kwexesha elifutshane kwezongezo ze-melatonin kubonakala kukhuselekile kuninzi lwabantu abadala kunye nabantwana. Nangona kunjalo, ulwazi malunga neziphumo zexesha elide zezongezelelo ze-melatonin zilinganiselwe. Olunye uphando lubonise ukuba ukusetyenziswa kwexesha elide kwe-melatonin kubantu abadala kunokubangela iziphumo ebezingalindelekanga ezingephi xa kuthelekiswa ne-placebo. Izifundo ngeziphumo zokusetyenziswa kwexesha elide le-melatonin ebantwaneni zihlala zilinganiselwe.
Kungenxa yokuba into "yendalo" ayiyenzi ngokuzenzekelayo "ikhuselekile." Nangona akukho bungqina bokuba i-melatonin iyakhobokisaXa uthatha amayeza okanye izongezo, kusoloko kulungile ukuqaphela iziphumo ezinokubakho zento leyo.
I-Melatonin ayibangeli ukuhoxiswa okanye iimpawu zokuxhomekeka, ngokungafaniyo namanye amayeza okulala. Kwakhona ayibangeli ubuthongo "i-hangover" kwaye awuphuhlisi ukunyamezela kuyo. Ngamanye amazwi, ayisenzi ukuba sifune ngakumbi njengoko ixesha lihamba, nto leyo eluphawu lokukhotyokiswa. Ezi mpawu zenza ukuba imelatonin ingenzeki ukuba ibe likhoboka. Nangona kunjalo, uphando olungakumbi lwexesha elide luyafuneka kwi-melatonin kunye nemiphumo yokusetyenziswa kwexesha elide.
Ngaba isebenza ngokufanayo nakubantu abaselula?
Nangona kunjalo, kubalulekile ukuqaphela ukuba ezi zifundo zenziwa kubantu abaneminyaka engama-50 ubudala nangaphezulu. Kungenxa yokuba amanqanaba e-melatonin ngokwendalo aye ehla njengoko sikhula (ngesiqhelo kanye xa sifike kuma-50s okanye ama-60s).
Abantu abancinci akufuneki bakubone oko kuncipha. Izongezelelo zeMelatonin azidli ngokusebenzela abantu abancinci kuba azifuni, oku kuthetha ukuba abantu abangaphantsi kweminyaka engama-50 akufanele babe nesixa esinganelanga.
Endaweni yoko, iingxaki zokulala kubantu abangaphantsi kweminyaka engama-50 zidla ngokubangelwa yeminye imiba, njengokuxinezeleka, i-apnea yokulala, okanye ukuvezwa kokukhanya okwesibhakabhaka (ukusuka kwiifowuni kunye nezixhobo) ngaphambi kokulala. Mamaxesha amaninzi, ukusetyenziswa kwesikrini yingxaki. Xa ubeka ingqondo yakho ekukhanyeni okunokubangela ukuphuthelwa, uya kunciphisa umthamo we-melatonin onayo. Nje ukuba amanqanaba ehlile, kunzima ukuwabuyisela ebuthongweni obufanelekileyo.
Ukuba nokukhanya okuqaqambileyo phambi kobuso bakho kunempembelelo embi yokwenza ingqondo yakho icinge ukuba ilanga lisaphumile, ngoko ke kufuneka uphaphe. Ngokufanelekileyo, zama ukungasebenzisi naziphi na izixhobo zombane emva kokutshona kwelanga, kwaye ukuba unako ukukunceda, musa ukugcina ifowuni yakho kwigumbi lakho lokulala ngelixa ulele, njengoko ikhupha ukukhanya okuluhlaza okuncinci naxa isikrini sitshixiwe. .
Imiphumela
Kukho iziphumo zokuthatha rhoqo izongezo ze-melatonin.
Ingqondo icinga ukuba kusebusuku
Xa usongeza izongezo kwindlela yakho yasebusuku, ubuchopho bakho buphendula kanye njengoko bebuya kwenza ngemveliso yayo ye-melatonin. Ihomoni (kwanakwifomu yepilisi) ixelela ingqondo yakho ukuba ilanga lishonile kwaye lixesha lokulala.
Amanqanaba eMelatonin ngokwendalo aphakama malunga neeyure ezimbini ngaphambi kokulala. Ngokuchasene nokuqonda okuqhelekileyo, I-melatonin ayikuncedi ukuba ulale, kodwa ibeka ingqondo yakho kwimeko yokungalali. Ngamanye amazwi, inceda ukugcina umzimba wakho kwishedyuli eqhelekileyo.
Ishedyuli yokulala iphinda iqale
Imelatonin yendalo ixelela ingqondo yakho ukuba kusebusuku kwaye ke lixesha lokuba ulale. Ke xa uthatha izongezo ngexesha elahlukileyo, isigqi sakho se-circadian siyatshintsha, yiyo loo nto iipilisi ze-jet lag zisetyenziswa kakhulu.
Nangona engacebisi ukuba abantu basebenzise i-melatonin rhoqo, kunokuba luncedo xa uhamba kwindawo entsha okanye ulungelelanisa ishedyuli entsha yomsebenzi wasebusuku, umzekelo. Xa zithathwa ngexesha elifanelekileyo (iyure okanye ezimbini ngaphambi kokulala), izongezo zinokunceda umzimba wakho uqhelane kwaye ulale ngokwemvelo ngexesha elitsha.
Kodwa injongo apha kukusebenzisa izongezelelo ukunceda ukulungelelanisa ishedyuli entsha, kungekhona ukuyisebenzisa ubusuku bonke. Kufana neentonga zomlenze owaphukileyo: uzisebenzisa ixesha elifutshane de umlenze wakho ube nobunzima ngokwawo kwakhona.
Ubushushu bomzimba bungatshintsha
Inxalenye yengqondo yakho elawula isigqi sakho se-circadian kunye nemveliso yendalo ye-melatonin (leyo yi-nucleus yakho ye-suprachiasmatic, ukuba ichaneke) ikwanoxanduva lokulawula ubushushu bomzimba wakho ongundoqo, ngokutsho kophononongo oluncinci luka-Epreli ka-2019 kwiJenali yePineal.
Ubushushu bomzimba wakho budla ngokunyuka njengoko ilanga lisiya kutshona kwaye ebusuku, kulapho amanqanaba akho emelatonin ephezulu, ngokophononongo olukhankanywe ngasentla. Emva kokunika abantu be-10 i-5-milligram ye-melatonin eyongezelelweyo, abaphandi babona ukunyuka kweqondo lokushisa komzimba, ebonisa ukuba isongezelelo senza umsebenzi walo.
Kodwa ekubeni amanqanaba akho echaphazela ummiselo wobushushu bomzimba wakho, kwaye utshintsho kwiqondo lobushushu lomzimba luhambelana nokuphapha kwakho, ufuna ukuqiniseka ukuba uthatha isongezelelo ngobulumko.