Ke pilikia nei ʻoe i ka hiamoe ʻana i ka pō ma muli o nā mea ma kou manaʻo? A i ʻole ua hoʻopilikia ʻia kāu pōʻaiapuni hiamoe ma muli o ka ʻokoʻa o ka manawa (jet lag) ma hope o ka hoʻi ʻana i Sri Lanka mai nā ʻāina ʻē? I nā manawa e like me kēia, ua lohe paha kekahi poʻe i kahi pila i kapa ʻia ʻo 'Melatonin'. ʻOiai ua loaʻa pū kēia mau mea ma nā hale kūʻai lāʻau lapaʻau, manaʻo paha kekahi he like kēia me ka huaora. Akā ʻo ka ʻoiaʻiʻo, aia kekahi mau mea e pono ai mākou e ʻike ma mua o ka hoʻohana ʻana. No laila i kēia lā, e kamaʻilio kākou e pili ana i ke ʻano o kēia melatonin, pehea e hoʻohana pono ai, a me nā mea e makaʻala ai.
He aha maoli ka Melatonin?
I ka ʻōlelo maʻalahi, he hormone ka melatonin i hana maoli ʻia e ko kākou lolo. ʻO kāna hana nui ka hoʻoponopono ʻana i ke kaʻina hiamoe-ala o ko kākou kino. E noʻonoʻo iā ia e like me ka uaki kūlohelohe i loko o ko kākou kino. I ka pō, i ka wā e pōʻeleʻele ai, hoʻonui ko kākou lolo i kāna hana ʻana o ka melatonin. ʻO ia ka mea e hiamoe ai kākou. I ke kakahiaka, me ka mālamalama, emi kēia hana ʻana, a loaʻa iā kākou ka hōʻailona e ala aʻe.
No laila, ʻo ka melatonin āu e lawe ai ma ke ʻano he lāʻau lapaʻau he mana synthetic ia o kēia hormone kūlohelohe. Hoʻohana ʻia ia e kōkua i nā kūlana e like me ka insomnia a i ʻole ka jet lag . Akā ʻo ka mea nui e hoʻomanaʻo ai, he mea hoʻohui meaʻai kēia, ʻaʻole ia he lāʻau lapaʻau e ho'ōla, pale, a hōʻoia paha i kekahi maʻi.
Nā mea āu e haʻi aku ai i kāu kauka ma mua o ka lawe ʻana i ka melatonin
Inā ʻoe e noʻonoʻo ana e hoʻohana i ka melatonin, he mea nui e kamaʻilio me kāu kauka e pili ana i ia mea, ʻoiai inā loaʻa iā ʻoe kekahi o nā kūlana olakino i helu ʻia ma lalo nei.
- Inā loaʻa iā ʻoe ke kanesa .
- Inā loaʻa iā ʻoe ke kaumaha a i ʻole nā maʻi noʻonoʻo ʻē aʻe .
- Inā loaʻa iā ʻoe ka maʻi diabetes .
- Inā he mau pilikia kou e pili ana i ka hormone (e.g. thyroid).
- Inā he mea hoʻohana pinepine ʻoe i ka waiʻona .
- Inā he mau pilikia kou me ka ʻōnaehana pale .
- Inā he maʻi kou akepaʻa .
- Inā loaʻa iā ʻoe nā maʻi māmā e like me ka hānō .
- Inā ua loaʻa iā ʻoe kahi hoʻoili kino .
- Inā loaʻa iā ʻoe kahi maʻi hopu .
- Inā ua loaʻa iā ʻoe kahi hopena maʻi i ka melatonin a i ʻole kekahi lāʻau lapaʻau ʻē aʻe, meaʻai, a mea hoʻoluʻu paha.
- Inā hāpai ʻoe a i ʻole e hoʻāʻo nei e hāpai .
- Inā he makuahine ʻoe e hānai waiū ana .
He mea nui loa no kou palekana e haʻi aku i ke kauka i kēia mau mea.
Pehea maoli kaʻu e hoʻohana ai i kēia pila?
Aia kekahi mau ʻano papa melatonin. ʻO kēia ke ʻano papa hoʻoheheʻe.
1. E lawe i ka manawa kūpono: Pono ʻoe e lawe iā ia i ka manawa like i kēlā me kēia lā, ʻo ka hapa nui he hoʻokahi a ʻelua paha hola ma mua o ka hiamoe ʻana .
2. E lawe ma ka ʻōpū ʻole: No nā hopena maikaʻi loa, e lawe i 1-2 mau hola ma hope o ka ʻai ʻana (ma ka ʻōpū ʻole) .
3. Pehea e lawe ai i ka pila: He palupalu loa kēia mau pila. No laila e mālama iā lākou i loko o ka ʻeke i hoʻopaʻa ʻia a hiki i ka manawa e lawe ai iā lākou. Me nā lima maloʻo, e wehe mālie i ka ʻeke a lawe i waho i ka pila. Inā haki a hiolo paha ka pila, e hoʻolei aku a kūʻai i mea hou.
4. Hoʻoheheʻe ʻia i loko o ka waha: E paʻa i ka papa i loko o kou waha a hiki i ka wā e hoʻoheheʻe loa ʻia ai. A laila e ale. Mai nau, wāwahi, a wāwahi paha i kēia papa.
5. Ma hope o ka lawe ʻana i ka pila: Ma hope o ka lawe ʻana i ka pila, mai hana i nā hana ʻē aʻe koe wale nō ka hoʻomākaukau ʻana no ka moe, no ka mea, e hoʻomaka ana ʻoe e hiamoe ma hope o kekahi manawa.
Mea nui: Mai hoʻohana ma mua o ka nui i kuhikuhi ʻia e kāu kauka. Eia kekahi, e ʻimi mau i ke aʻo lapaʻau inā hāʻawi i nā keiki. Pono paha ka mālama kūikawā.
He aha inā lawe ʻoe i ka nui o ka lāʻau lapaʻau? (Overdose)
Inā manaʻo ʻoe ua lawe ʻoe i nā lāʻau lapaʻau ma mua o kou manaʻo, e hele koke i ka Halemai Pilikia (ETU) kokoke loa. A i ʻole e kelepona i ke Kikowaena ʻIke ʻAi ʻona Lahui ma ka Halemai Lahui ʻo Colombo no ka ʻōlelo aʻoaʻo.
He aha inā poina iaʻu e inu i kekahi lā?
Inā poina iā ʻoe ke lawe i kahi pila i ka manawa i hoʻonohonoho ʻia, e hōʻalo iā ia. E lawe i hoʻokahi wale nō pila i ka manawa maʻamau i ka lā aʻe. Mai lawe i ʻelua mau pila e hoʻopiha ai i kahi pila i poina.
Nā lāʻau lapaʻau ʻē aʻe a me nā mea e hiki ke launa pū me ka melatonin
Hiki i ka Melatonin ke launa pū me nā lāʻau lapaʻau a me nā mea ʻē aʻe, no laila he mea nui e haʻi i kāu kauka e pili ana i nā mea āpau āu e lawe nei.
| Mai lawe pū me kēia lāʻau lapaʻau i ka melatonin. | |
|---|---|
| ʻO Fluvoxamine | ʻO Ramelteon |
| ʻO Tasimelteon | |
| E akahele loa i ka wā e lawe ai i ka melatonin me kēia mau mea. | |
| ʻAila | Nā mea inu me ka caffeine (kofe, tī) |
| ʻO Carbamazepine | ʻO kekahi mau lāʻau antibiotic, e like me Ciprofloxacin |
| ʻO kekahi mau lāʻau lapaʻau no ke kaumaha a me ka hopohopo | Nā hormones wahine (e laʻa me nā pila hoʻomalu hānau, nā ʻāpana) |
| Nifedipine (i hāʻawi ʻia no ke koko kiʻekiʻe) | Nā lāʻau hiamoe ʻē aʻe a i ʻole nā mea hoʻohui lāʻau lapaʻau |
| Warfarin (mea hoʻokahe koko) | Puhi paka |
ʻAʻole i piha kēia papa inoa, no laila e haʻi i kāu kauka e pili ana i nā lāʻau lapaʻau āpau, nā huaora, a me nā huahana lāʻau āu e lawe nei.
Nā mea e pono ai ʻoe e hoʻomaopopo i ka wā e lawe ai i ka melatonin
- Ka hiamoe a me ka poniuniu: Hiki iā ʻoe ke hiamoe a poniuniu paha i ka wā e lawe ai i kēia lāʻau. No laila , mai hana i kekahi mea e pono ai ka makaʻala, e like me ka hoʻokele kaʻa a i ʻole ka hoʻohana ʻana i nā mīkini, a hiki i kou ʻike pono ʻana i kona hopena iā ʻoe.
- E pale i ka waiʻona: Inā ʻoe e lawe ana i ka melatonin, e pale loa i ka waiʻona. Hiki ke koʻikoʻi nā hopena o kēia lāʻau lapaʻau ke lawe pū ʻia me ka waiʻona.
- Nā mea kupanaha āu e hana ai i kou hiamoe ʻana: He mea weliweli iki paha kēia, akā he mea nui e makaʻala i ia mea. E ala paha kekahi poʻe ma hope o ka lawe ʻana i ka melatonin a hana i nā mea a lākou e hoʻomanaʻo ʻole ai. No ka laʻana, hiamoe paha lākou i ka hoʻokele kaʻa, kuke, kamaʻilio ma ke kelepona, a hele wāwae paha i ko lākou hiamoe ʻana. Hiki i kēia ke lilo i mau ulia koʻikoʻi.
Inā ʻike ʻoe i kēia e hana ana iā ʻoe, e hoʻōki koke i ka lawe ʻana i ka lāʻau lapaʻau a kamaʻilio me kāu kauka. He kiʻekiʻe loa kēia pilikia inā ʻoe e lawe i ka melatonin i ka lā hoʻokahi āu i inu ai i ka waiʻona a i ʻole i lawe i nā lāʻau hiamoe ʻē aʻe.
Ke hoʻomaopopo nei i nā mea hoʻohui lāʻau lapaʻau
E like me kā mākou i ʻōlelo ai ma mua, he mea hoʻohui meaʻai ka melatonin. Ma Sri Lanka a me nā ʻāina ʻē aʻe he nui a puni ka honua, ʻaʻole i hana ʻia kēia mau mea hoʻohui ma lalo o ka kaohi koʻikoʻi o ka maikaʻi e like me nā lāʻau lapaʻau. ʻO ke ʻano kēia, hiki ke ʻokoʻa ko lākou maʻemaʻe a me ke ʻano. ʻAʻole palekana nā mea āpau i kapa ʻia he "kūlohelohe". No laila, he mea naʻauao ke kūʻai mai kahi mea hana hilinaʻi a ʻimi i ka ʻōlelo aʻoaʻo lapaʻau ma mua o ka hoʻohana ʻana.
Nā hopena ʻaoʻao hiki ke loaʻa
E like me nā lāʻau lapaʻau āpau, hiki i ka melatonin ke hana i nā hopena ʻaoʻao i kekahi poʻe.
| Nā hopena ʻaoʻao koʻikoʻi e pono e hōʻike koke ʻia i ke kauka | |
|---|---|
| Nā maʻi ʻaleka | ʻŌhūhū ʻili, maneʻo, pehu o ka maka, nā lehelehe, ke alelo a i ʻole ka puʻu. |
| Nā loli noʻonoʻo | Hopohopo nui, hoʻonāukiuki, hoʻomaha ʻole, hallucinations, manaʻo pepehi kanaka, hoʻonui i ke kaumaha. |
| ʻAʻole maʻamau ka maʻi koʻikoʻi, akā e haʻi i kāu kauka inā hoʻomau. | |
| Manaʻo hiamoe i ka lā aʻe | Hiamoe i ke ao |
| ʻEha poʻo | ʻEha poʻo |
| Pōʻino | Pōʻino |
| Ka luaʻi | Ka luaʻi |
| Ka hoʻomaʻū ʻana i ka moena o nā keiki | Ka pulu ʻana i ka moe o nā keiki |
Inā loaʻa iā ʻoe kekahi mau hōʻailona ʻē aʻe i ʻōlelo ʻole ʻia ma kēia papa inoa, e kamaʻilio pū me kāu kauka e pili ana iā lākou.
Leka Lawe-Home
- ʻO ka Melatonin kahi mea hoʻohui meaʻai i hoʻohana ʻia e kōkua i nā pilikia hiamoe, ʻaʻole ia he lāʻau lapaʻau āpau.
- E kamaʻilio me kāu kauka ma mua o ka hoʻohana ʻana i kēia, ʻoiai inā he mau maʻi ʻē aʻe kou a ke lawe nei paha i nā lāʻau lapaʻau ʻē aʻe.
- Pono e lawe ʻia ka pila e like me ke kauoha a i ka manawa i kauoha ʻia. Inā he papa hiki ke hoʻoheheʻe ʻia, e hoʻoheheʻe i loko o kou waha a ale me ka ʻole o ka nau ʻana a me ka wāwahi ʻana.
- Hiki i ka Melatonin ke hoʻoulu i ka hiamoe, no laila e pale i nā hana e pono ai ka makaʻala, e like me ka hoʻokele kaʻa. Mai lawe pū me ka waiʻona.
- Inā loaʻa iā ʻoe kahi ʻano ʻē a i ʻole nā hopena koʻikoʻi, e like me ka hiamoe ʻana, e ʻimi koke i ke kōkua lapaʻau.
💬 Comments (0)
ʻAʻohe manaʻo i kau ʻia. Hoʻohui i kāu manaʻo ma ʻaneʻi no ka manawa mua.
Hoʻohui i kāu manaʻo