Ngaba uyajika xa ulala ebusuku kodwa ungakwazi ukulala? Okanye uyalala emini uze uvuke ebusuku emva kokubuya kuhambo lwasemzini? IMelatonin yinto abanye abantu abayisebenzisa njengesisombululo kwiingxaki zokulala ezinje. Ekubeni abantu abaninzi beyisebenzisa bengazi ukuba yintoni kanye kanye, sicinge ukuba singathetha nawe ngayo ngokweenkcukacha. Ngoko ke, namhlanje, makhe sibone ukuba yintoni imelatonin kunye nezinto ekufuneka uzilumkele xa uyisebenzisa.
Yintoni kanye kanye iMelatonin?
Ngamafutshane, imelatonin yihomoni eveliswa ngokwendalo yindlala esebuchotsheni bethu. Umsebenzi wayo ophambili kukulawula umjikelo wokulala nokuvuka komzimba wethu, okanye 'iwotshi yomzimba'. Xa kumnyama, imizimba yethu iqala ukuvelisa imelatonin, nto leyo esenza silale.
Kodwa ngamanye amaxesha lo mjikelo uyaphazamiseka. Umzekelo, kwiimeko ezifana nokungalali , okanye xa usiya kwelinye ilizwe , oku kunokwenzeka. Ngoko ke, ngamanye amaxesha anje apho abanye abantu bathatha i-melatonin ngaphandle ngendlela yeepilisi.
Kodwa nantsi into ekufuneka uyikhumbule ngokuqinisekileyo. I-Melatonin sisongezelelo nje. Oko kuthetha ukuba ayisiyoyeza elivunyiweyo ukunyanga, ukuxilonga, okanye ukuthintela nasiphi na isifo.
Izinto ekufuneka uzixelele ugqirha wakho ngaphambi kokuba usebenzise ezi pilisi
Ukuba ucinga ngokusebenzisa i-melatonin, kubaluleke kakhulu ukuthetha nogqirha wakho kuqala. Ingakumbi ukuba unezinye zezi meko zempilo okanye imikhwa elandelayo, ngokuqinisekileyo kufuneka umazise ugqirha wakho ngayo.
| Imeko okanye umkhwa omele uwuxele | Kutheni oko kubalulekile? |
|---|---|
| Umhlaza | I-Melatonin inokuphazamisana nezinye iindlela zonyango lomhlaza. |
| Ukudakumba okanye ezinye izifo zengqondo | I-Melatonin ngamanye amaxesha inokutshintsha indlela ovakalelwa ngayo. |
| Isifo seswekile | I-Melatonin inokuchaphazela amanqanaba eswekile egazini. |
| Ukuba usela utywala rhoqo | Ukudibanisa utywala kunye ne-melatonin kunokunyusa ukozela kunye nesiyezi. |
| Iingxaki ezinxulumene namahomoni | Ngenxa yokuba i-melatonin ikwayi-hormone, inokuchaphazela ibhalansi yezinye ii-hormone. |
| Iingxaki zesistim somzimba | Ukusebenza kwenkqubo yomzimba yokuzikhusela komzimba kunokuchaphazeleka. |
| Isifo sesibindi | Ezi zisuswa emzimbeni sisibindi. Ukuba isibindi sibuthathaka, iyeza linokuqokelelana emzimbeni. |
| Isifo semiphunga okanye i-asthma | Kwezinye iimeko, kunokubakho ubunzima bokuphefumla. |
| Ukuba ukhe wafakelwa amalungu omzimba | I-Melatonin inokunxibelelana namayeza anikwa abantu abaye bafakelwa amalungu omzimba. |
| Ukuba ukhulelwe okanye uzama ukukhulelwa | Ingcebiso kagqirha ibalulekile kuba ukhuseleko lwayo ngexesha lokukhulelwa alukaqinisekiswa. |
| Ukuba ungumama oncancisayo | IMelatonin inokudluliselwa kumntwana ngobisi lwebele, ngoko ke ngokuqinisekileyo kufuneka ubuze ugqirha wakho. |
Ndingayisebenzisa njani kanye kanye le pilisi?
Uhlobo lwe-melatonin esithetha ngalo yithebhulethi eqhekekayo. Landela la manyathelo kanye xa uyisebenzisa.
1. Yithathe ngexesha: Yithathe ngexesha elifanayo yonke imihla, njengoko kuyalelwe kwileyibhile. Kucetyiswa ukuba uyithathe iyure okanye ezimbini ngaphambi kokulala .
2. Yitya ungenanto esiswini: Ukuze ufumane iziphumo ezilungileyo, yitya emva kweyure e-1-2 emva kokutya, oko kukuthi, ungenanto esiswini.
3. Indlela yokusela ipilisi: Gcina ipilisi kwiphakheji evaliweyo ude ulungele ukuyisela. Izandla zakho mazibe zomile ngokupheleleyo xa usela ipilisi. Vula iphakheji uze ukhuphe ipilisi.
4. Ukuba ithebhulethi iyaphuka: Ukuba ithebhulethi iyaqhekeka okanye iyaphuka xa uyikhupha, musa ukuyisebenzisa. Yilahle uze ufumane ithebhulethi entsha.
5. Gcina emlonyeni: Beka ipilisi emlonyeni wakho uze uyivumele inyibilike. Emva koko uyiginye. Ungaze uyinqumle, uyityumze, okanye uyihlafune le pilisi.
6. Emva kokusela: Emva kokusela le pilisi, nciphisa imisebenzi yakho. Yenza kuphela izinto eziza kukulungiselela ukulala uze ulale.
Ukuba unika abantwana oku, qiniseka ukuba uthetha nogqirha kwaye wenze oko kuphela phantsi kwengcebiso yakhe. Kunokufuneka unonophelo olukhethekileyo.
Ufanele wenze ntoni ukuba uthatha iipilisi ezininzi kakhulu? (Ukusebenzisa i-overdose)
Ukuba ucinga ukuba usele kakhulu eli yeza, fowunela iZiko loLwazi lweePoisons kwiSibhedlele sikaZwelonke saseColombo ngoko nangoko okanye uye kwiYunithi yoNyango oluNgxamisekileyo (ETU) yesibhedlele esikufutshane ngaphandle kokulibazisa. Musa ukulibazisa oku.
Kuthekani ukuba ndiphoswe yidosi? (Idosi ephoswe yidosi)
Ukuba uphoswa lixesha lakho eliqhelekileyo, yeka idosi ephosiweyo. Ukuba sele kuza kufuneka uthathe idosi elandelayo, thatha ipilisi enye kuphela ngexesha eliqhelekileyo. Ungaze uthathe iipilisi ezimbini ngaxeshanye ukuze ubuyisele idosi elibalekileyo.
Izinto ongazisebenzisiyo nge-melatonin
IMelatonin inokunxibelelana namanye amayeza, ukutya, kunye nezongezo, ngoko ke kubalulekile ukuxelela ugqirha wakho ngayo yonke into oyithathayo.
Isilumkiso: Ungaze usebenzise i-melatonin kunye namayeza alandelayo.
- I-Fluvoxamine
- uRamelteon
- I-Tasimelteon
Ukongeza, i-melatonin inokunxibelelana nezinye iziyobisi ezininzi kunye nezinto.
| Uhlobo lwamayeza/into enokungqubana | Izinto ekufuneka ziqwalaselwe |
|---|---|
| Utywala kunye ne-caffeine | Iziphumo ebezingalindelekanga ezifana nokozela kunye nesiyezi zinokwanda. |
| Amanye amayeza okugula ngengqondo | Oku kunokuchaphazela ukusebenza kakuhle kunye nemiphumo emibi yeyeza. |
| Amanye amayeza okubulala iintsholongwane (umz. iCiprofloxacin) | Inokunyusa ngokungeyomfuneko amanqanaba e-melatonin emzimbeni. |
| Iihomoni ze-estrogen okanye ze-Progestin | Iziphumo kunye nemiphumo emibi ye-melatonin inokwanda. |
| Izinto zokunciphisa igazi ezifana neWarfarin | Umngcipheko wokopha unganda. |
| Ezinye iipilisi zokulala okanye izongezo zemifuno | Ukozela kakhulu kunye nezinye iziphumo ebezingalindelekanga zinokwenzeka. |
| Ukutshaya icuba | Ukutshaya kunokunciphisa amanqanaba e-melatonin emzimbeni. |
Olu luhlu aluphelelanga, ngoko ke xelela ugqirha wakho malunga nawo onke amayeza, iivithamini, kunye neemveliso zezityalo ozisebenzisayo.
Lumka kwezi zinto xa usela iipilisi.
- Kuphephe ukuqhuba: Eli yeza linokuchaphazela ukulungelelaniswa kwakho, ixesha lokuphendula, kunye nokukwazi kwakho ukwenza izigqibo. Ngoko ke , kuphephe ukuqhuba okanye ukusebenzisa oomatshini de wazi kakuhle ukuba likuchaphazela njani.
- Ukudinwa: Oku kunokubangela isiyezi. Ukuze unciphise le ngozi, phakama kancinci xa uhleli okanye ulele.
- Iindlela ezingaqhelekanga zokulala: Abanye abantu banokuba nokuhambahamba, ukupheka, ukutya, okanye ukuthetha ngefowuni ngelixa besebenzisa la mayeza. Ukuba ufumana naziphi na ezi mpawu, yeka ukuthatha amayeza ngoko nangoko uze uthethe nogqirha wakho.
- Ukusetyenziswa kwexesha elifutshane: Musa ukuyisebenzisa oku kangangeeveki ezimbini ngaphandle kokuba ugqirha wakho ekuxelele ngokuthe ngqo. Ukuba iingxaki zakho zokulala aziphucuki okanye azibi mandundu, thetha nogqirha wakho kwakhona.
Umahluko phakathi kwesongezelelo kunye namayeza
Kulapho abantu abaninzi badideka khona. Amayeza anikwe ngugqirha avunywa emva kovavanyo nolawulo oluqatha lomgangatho. Kodwa izongezo ezifana ne-melatonin azinamithetho ingqongqo kangaka. Oko kuthetha ukuba ubunyulu bazo, umgangatho, kunye nobungakanani bazo bunokwahluka.
Ngoko ke, xa ukhetha isongezelelo, cinga ngezi zinto:
- Funda ilebheli ngononophelo: Soloko ufunda ilebheli yemveliso kwaye ulandele imiyalelo enikiweyo.
- Musa ukukhohliswa ligama elithi "indalo": ukuba into iyinto yendalo akuthethi ukuba ikhuselekile ebantwini.
- Jonga imigangatho: Ezinye iimveliso ezilungileyo zinophawu lwe-`USP` (US Pharmacopoeia). Oku kuthetha ukuba umenzi uzenze ngokwemigangatho ethile.
- Khetha umenzi othembekileyo: Iimveliso ezenziwe yinkampani eyaziwayo kuzwelonke ngokubanzi zikumgangatho ophezulu.
Zeziphi iziphumo ebezingalindelekanga ezinokubakho?
Njengayo nayiphi na imithi, i-melatonin inokubangela iziphumo ebezingalindelekanga. Ezinye zimbi kakhulu, ezinye zixhaphakile.
| Iziphumo ebezingalindelekanga ekufuneka uzixele kugqirha wakho ngoko nangoko | |
|---|---|
| Iimpendulo ze-allergy | Ukurhawuzelela kwesikhumba, ukurhawuzelela, ukudumba kobuso, imilebe, ulwimi okanye umqala. |
| Utshintsho lwengqondo kunye nokuziphatha | Ixhala, ukungazinzi, ukudideka, ukubona izinto ezingekhoyo, umsindo, iingcinga zokuzibulala, ukudandatheka okukhulu. |
| Iziphumo ebezingalindelekanga ekufuneka zixelwe kugqirha ukuba ziyaqhubeka okanye ziyakhathaza | |
| Ukuchama ebhedini ebantwaneni | Esi sisiphumo esibi esibonwa ebantwaneni. |
| Isiyezi | Ndiziva ndikhululekile. |
| Ukozela okuqhubeka kude kube lusuku olulandelayo | Ukuziva ulele ngosuku emva kokuba ndithathe iyeza. |
| Intloko ebuhlungu | Intloko ebuhlungu kancinci ukuya kwephakathi. |
| Isicaphucaphu | Ukuphazamiseka kwesisu okanye ukuziva ngathi ufuna ukuhlanza. |
Olu luhlu alubandakanyi zonke iziphumo ebezingalindelekanga. Ukuba ufumana naziphi na ezinye iimpawu ezingaqhelekanga, thetha nogqirha wakho ngazo.
Umyalezo Wokuya Ekhaya
- I-Melatonin sisongezelelo esinceda ekulawuleni umjikelo wokulala, hayi iyeza eliphilisa nasiphi na isifo.
- Ngaphambi kokuba usebenzise oku, ingakumbi ukuba unezinye iingxaki zempilo okanye uthatha amanye amayeza,Ngokuqinisekileyo thetha nogqirha wakho.
- Landela imiyalelo yokusebenzisa ithebhulethi enyibilikayo ngokuchanekileyo. Yiphathe ngezandla ezomileyo, ungayihlafuni, okanye uyityumze.
- Kuphephe ukuqhuba nokusebenzisa oomatshini abayingozi emva kokusela oku ude wazi ukuba kukuchaphazela njani.
- Ukuba ufumana iziphumo ebezingalindelekanga ezinzulu (umz., utshintsho lwengqondo, i-allergies) okanye ukuhambahamba ulele, yeka ukuthatha ipilisi ngoko nangoko kwaye wazise ugqirha wakho.
- Oku kwenzelwe wena wedwa. Ungaze wabelane ngamayeza akho nabanye abantu.
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