I fa hian mut harsatna a nei em? Melatonin supplement chungchang hi han sawi ila.

I fa hian zan lama mut theih loh emaw, mut atanga harh chhuah emaw chungchangah harsatna a nei em? Hei hi naupang te tak te awmna inah chuan a awm fo thin. Chuvangin chutih lai chuan ‘Melatonin’ tih hi i hre tawh mai thei a, a nih loh leh i thian pakhatin, ‘Aw, hei hi han ti ve teh’ a ti pawh a ni mai thei. Mahse, naupang hnenah damdawi thar emaw, supplement thar emaw pek hmain doctor nena inbiakna neih hmasak a pawimawh hle. Melatonin hi eng nge a nih tih leh naupang hnena pek a tha em tih te tlem han chhui leh ila, kan ti ang em?

Melatonin chu eng nge ni?

A awlsam zawngin sawi ila, melatonin hi kan taksain a siam chhuah natural substance a ni a, a dik tak chuan hormone a ni. Kan thluak chhunga gland te tak te pineal gland an tih atanga siam a ni a, zan a thim chuan melatonin a chhuah tan thin. Kan taksaah hian natural sleep clock angin han ngaihtuah teh. Melatonin hi taksa hnenah, ‘Okay, tunah chuan a thim tawh a, mut tura inbuatsaih hun a ni tawh,’ tiin a hrilh thin. Chutah chuan muthilh kan nei tan ta a ni.

Tichuan, zing ni a chhuah chuan, kan mitin êng a hriat chuan thluak hian zawi zawiin melatonin siam chhuah a ti tlem a. Chutah chuan taksain ‘harh hun a ni’ tih signal a dawng a, kan harh ta a ni. Hei hi nature-in kan mut leh harh dan a thunun dan mawi tak a ni.

Mahse, hriat tur dang a awm. Ni eng chauh ni lovin, artificial light, a bik takin electronic devices phone, tablet, computer, TV atanga blue light hian thluak chu ni la ni ang maiin a ti a. Tichuan, melatonin chu a chhuak tawh lo. Chuti a nih chuan, hei hi zan mut hmaa hetiang gadget hman hian mut a tihkhawtlai theihna chhan dang a ni em?

Chuti a nih chuan heng melatonin supplement te hi engte nge ni?

Kan sawi tawh natural melatonin ang bawkin hei hi lab-ah pawh siam theih a ni. Hetianga siam melatonin hi dawr leh damdawi dawrah ‘Melatonin supplement’ tia hralh thin a ni. Hengte hi ‘dietary supplement’ anga hralh a ni tlangpui. Chu chu doctor hnen atanga prescription tel lovin hengte hi i lei thei tihna a ni.

Mahse hetah hian thil pawimawh tak pakhat a awm . Heng dietary supplement te hi natna pakhat atana damdawi kan ei ang bawkin, market-a an lo chhuah hmain test khauh tak neih a ngai lo. Entirnan, America ramah hian pawl pakhat `(FDA)` (Food and Drug Administration) tih an awm a, chutiang supplement hralh tur chuan an phalna lak a ngai lo. Sri Lanka-ah chuan hengte hi damdawi atana dan siam angin a khauh lo hle.

Chuti a nih chuan eng nge buaina chu? Buaina chu, melatonin supplement bottle leh packet thenkhatah chuan label-a melatonin awm zat dik tak chu a awm lo mai thei. A tarlan aia tlem pawh a ni thei a, a tam zawk pawh a ni thei bawk. Chu mai ni lovin, a label-a tarlan loh thil dang pawh a awm thei. Hei hi naupang hnena thil pek tur ngaihtuah hian fimkhur hle tur thil a ni lawm ni?

Heng melatonin supplement te pawh hi chi khat emaw, chi dang emaw a awm bawk.

• Pill angin a awm bawk.
• Jelly ang maia chew theih flavoured gummies a awm - naupang te chuan hengte hi an ngaina hle.
• Liquid-ah pawh a awm bawk.

Tun hnaiah company thenkhat chuan melatonin product chi thar an rawn siam chhuak a. Entirnan, hnar atanga thawk chhuak te, ka chhunga theh chhuah te, mutna pindan chhunga emaw khum vel emawa theh te pawh a awm. Mahse, heng hmanraw thar zawkte hi naupang tan chuan a tha lo. A chhan chu hengte hi scientifically test a la nih loh avangin an him leh that loh hriat chian a la ni lo.

Naupang tan melatonin supplement hi a him tak tak em?

Tunah chuan, ‘Chuti a nih chuan naupangte hnena melatonin supplement pek hi a him tak zet em?’ tiin i ngaihtuah mai thei. Thudik tak chu, damdawi lam mithiamte chuan naupangte tana melatonin supplement hi a him leh tangkai dan tur zirchianna nasa tak an la nei reng a ni. Hei hi thil chiang taka hmuhchhuah a la ni lo.

Hun rei lote chhunga zirchianna thenkhatah chuan melatonin hi hun rei lote chhunga hman tlem a him a nih hmel hle . Amaherawhchu, ‘a ni mai thei’ ni mah se, mi zawng zawng tan a inang lo. A chang chuan naupang, a bik takin tleirawlte hian side effect an nei thei.

Heng side effect awm thei te hi engte nge ni?

• Lu na: Naupang thenkhat chuan lu na an nei thei.
• Luak chhuak: Mi thenkhat chuan lu a na emaw, luak emaw an ti thei.
• Lungkhamna: Naupang thenkhat chuan lungkhamna a sang chho thei.
• Zing mutthilh: Zana mut hnuah pawh zing i thawh chuan muthilh i nei thei. Hei hian i fate nitin thiltih leh sikul hnathawh a nghawng thei a ni.

Hei mai ni lovin, melatonin hian damdawi dang emaw, supplement dang emaw nen a inzawm thei a ni. Chumi awmzia chu naupangin natna dang damdawi a ei a nih chuan chu damdawi hman tangkai dan chu melatonin vangin a tlahniam thei a, a danglam thei bawk. Hei pawh hi a hlauhawm hle a ni lawm ni?

Thil lungchhiatthlak tak dang chu khawvel hmun hrang hrangah naupangte hian melatonin an ei tam lutuk, chu chu overdose an ei a, melatonin poisoning an vei a, damdawi inah an awm a ngai tih report a awm tawh bawk. Hei hi naupangte’n a rukin an ei vang pawh a ni thei a, a chhan chu gummies ang maia thlum a nih vang a ni.

Kan sawi tawh ang khan heng supplement-ah hian label-a tarlan aia tam melatonin a awm thei a, a nih loh leh thil dang tarlan loh a awm thei bawk a, chuvangin doctor-in i fate tan melatonin a rawt a nih chuan , "Doctor, eng brand nge rintlak ber leh quality tha ber?"

Tin , melatonin hi in lama i rawn ken chuan i damdawi dang i dahna hmunah, naupangte hmuh theih lohna hmunah, sang takah emaw, hmun khar chhungah emaw i dah tur a ni tih hre reng ang che. Candy ang deuhin lang mahse, candy a ni lo.

Chuvangin naupang te leh tleirawl te tan melatonin pek hi a tha em?

Hei hi nu leh pa tam takin zawhna lian ber an neih chu a ni. 'Chuti a nih chuan, ka fa hi a muhil thei lo a nih chuan melatonin ka pe tur nge pek loh tur?' Dik tak chuan doctor-te chuan naupang tê tê leh tleirawlte chu mut theih lohna neiin melatonin hi an rawt lo tlangpui. Chu chu a chhan a awm.

Vawi tam tak chu naupang mut harsat chhan hi an nitin nunphung emaw, mut hmaa an tlakchhamna thenkhat vang a ni. Chuvangin, melatonin ang supplement hmang lovin, tih hmasak ber tur chu an ‘mut faina’ siamthat a, tih dan tha thar din hi a ni.

‘Mut faina’ tih hi eng nge ni? A awlsam zawngin, zan mut that theihna tura puitu chu tih dan (habits) a ni. Eng nge an nih i han thlir teh ang.

• Nitin hun khata mut leh thawh dan phung siam rawh: I fate chu nitin hun khata mut leh zing tin hun khata thawh danah siam a pawimawh hle. Heng hun hi thlak lutuk lo turin bei la, weekend-ah pawh. Hei hian taksa natural clock chu a thawk tha thei ang.
• I fa chu mut hmain thlamuanna tur thil ti turin fuih rawh: Mut hma darkar khat vel khan tlan kual leh au chhuah kha bansan la, i fa chu thlamuanna tur thil ti turin fuih rawh. Entirnan, an duhzawng thawnthu bu chhiar te, music muang tak ngaihthlak te, tui lum taka inbual te ang chi thil i ti thei a ni.
• Zanah light eng tak tak, a bik takin electronic device-a inhriat lohna tihtlem: Kan sawi tawh ang khan phone, tablet, computer leh TV atanga light blue lo chhuak hian melatonin siam chhuahna a titawp a ni. Chuvangin, mut hma darkar khat tal chu heng gadget zawng zawng hi off la, i room chhunga light te chu dim vek la, a tha hle. Lehkhabu i chhiar dawn a nih chuan light soft hmang rawh.
• Mutna pindan chu mutna hmun nuam takah siam rawh: Naupang mutna pindan chu a reh a, a thim a, a lum deuh a pawimawh. Khum leh pillow nuam tak pawhin mut a pui bawk.
• Zanriah ei zawhah chaw rit tak tak leh in tur thlum ei loh tur: Mut hma hnaih lama chaw rit tak ei hian i mut a tibuai thei a, a chhan chu i taksain a ei theih nan a thawhrim a ngai a ni. Tin, tea, coffee, chocolate leh sugary drinks (a bik takin cola)-a caffeine awm hian i mut a tibuai thei bawk.

Ngaihtuah teh, heng thil tih dan awlsam tak takte hi i thlak danglam chuan i fa taksa chuan a mamawh melatonin chu a pianphungah a siam chhuak thei ang. Tichuan supplement pek a ngai tawh lovang, a dik em?

Mahse, heng mut faina dan tha zawng zawng zawm chung pawha i fa chu nitin a muhil chhunzawm zel a nih chuan, emaw, zanah mut a harsat a nih chuan, doctor hnenah thurawn dil ngei ngei tur a ni. Hei hi a chhan chu i fa hian mut natna a nei thei a, chu chu enkawl theih a ni thei a, a nih loh leh mut tichhe thei hriselna lama harsatna a nei thei bawk. Entirnan, naupang thenkhat chuan Attention Deficit Hyperactivity Disorder (ADHD) ang chi emaw, neurodevelopmental disorder Autism Spectrum Disorder (ASD) ang chi emaw an nei thei. Chutiang hunah chuan melatonin pek mai ai chuan a chhan bulpui enkawl a pawimawh zawk.

Eng dang nge ka hriat ngai?

Heng zawng zawng nen hian thil dang tlemte i hriat reng tur a awm bawk. I fate hnena melatonin pek i ngaihtuah a nih chuan khawngaihin, ka sawi nawn leh ang, doctor nen inbiakna neih hmasak phawt ang che. I fa chu thu hriat emaw, internet-a i thil hmuh emaw atanga damdawi pek mai mai suh.

Thil bik thenkhatah chuan doctor chuan melatonin a pe thei bawk. Engtikah nge chu chu?

• Tleirawl mut hun tur a buai vek a nih chuan (entir nan, chawlh laiin zing thlengin an muhil a, chawhnu thlengin an mu a, chutah sikul tan leh hunah zankhuain an muhil thei lo a nih chuan), an mut hun tur reset-na tura pui turin hun rei lote chhung melatonin hi i enchhin duh mai thei.
• Tin, naupang damdawi lam harsatna thenkhat, mut tichhe thei bik (entir nan, kan sawi tawh ang khan neurodevelopmental disorder thenkhat nei naupang) te chu doctor enkawlna hnuaiah melatonin pek theih an ni bawk.

Mahse i tih chuan doctor chauhvin i fa tan eng melatonin chi nge tha ber, eng dose nge pek tur tih leh eng chen nge i pek tur tih chu doctor chauhvin a rel thei ang.Chu thu tlûkna chu thil tam tak, naupang kum, a rih zawng, leh hrisêlna lam thil dangte a ngaihtuah hnuah a siam a ni. Damdawi dawr atang hian random dose chauh i lei thei lo.

Chuvangin, thutawp atan chuan, i fa mut danah harsatna i neih chuan hlauthawng suh la, i fa chunga i thil hriat zawng zawng chu enchhin suh. Damdawi lam thurawn dik tak lak hi thil tha ber a ni fo thin. I fa himna a tichiang ang a, i hlauhthawnna a tiziaawm ang.

Chuti a nih chuan, he thawnthu atang hian eng thuchah nge kan hriat reng tur ?

Okay, melatonin chungchang hi kan sawi dun rei tawh hle mai. Chuti a nih chuan heng zawng zawngah hian eng thil nge kan ngaihtuah pawimawh ber? Pakhat hnu pakhatin han thlir ila.

• Melatonin hi kan taksaah hian pianphung atanga lo chhuak hormone a ni. Mahse, naupangte hnena over-the-counter supplement melatonin an pek dawnin fimkhur hle tur a ni a, a chhan chu a inrelbawl tha lo hle.
• Naupang hnenah supplement emaw damdawi emaw i pek hmain doctor rawn hmasa phawt tur a ni. Hei hi a hmasa ber leh pawimawh ber a ni. Chu chu theihnghilh ngai suh.
• Vawi tam tak chu, i fate mutthilhna ṭha tak i tuh mai mai hian mut harsatna chu chinfel theih a ni. Thil awlsam tak tak, phone dah bo leh i fa chu a hun taka mut tir te hian danglamna nasa tak a thlen thei a ni.
• Naupangin melatonin a mamawh tak tak em tih chu doctor chauhvin a hre thei. I fa tan eng dose nge dik tih leh eng chen nge i pek tur tih chiang takin a hrilh thei ang che.
• I theihnghilh suh, damdawi leh supplement zawng zawng hi naupangte hmuh theih lohna hmunah him taka dah vek tur a ni. A bik takin flavoured gummies-a lo awmte chu fimkhur hle ang che.
• I fa mut dan chungchangah zawhna, rinhlelhna, ngaihtuahna i neih chuan doctor hnenah zalen takin sawipui rawh. I fa chu rinhlelhna siamin hlauhawmah dah suh la, nangmah ngei pawhin ngaihtuah buai suh.

He thawnthu hian melatonin chungchang hi hriatthiamna tha zawk a pe che u ka beisei. I fa hian zan mut nuam tak a neih ka beisei!

Melatonin, Mut theih lohna, Naupang mut theih loh, Dietary supplement, Mut faina, Side effects, Damdawi lam thurawn