Kodi Melatonin Ikuthandizadi Kugona Bwino?

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Ngati mumasowa tulo usiku, mwina mwayeserapo njira iliyonse yomwe ili m'bukuli: machubu otentha, lamulo loti 'pachipinda chogona mulibe zida zamagetsi, malo ogona ozizira. Koma bwanji za zowonjezera za melatonin? Iwo ayenera khalani bwino kuposa mapiritsi ogona ngati thupi lanu limapanga mahomoni mwachilengedwe, sichoncho? Chabwino, mtundu wa.

Dzuwa likayamba kulowa, mumapanga hormone ya melatonin, yomwe imauza thupi lanu kuti ndi nthawi yoti mugone, anatero W. Christopher Winter, MD, katswiri wa kugona komanso wotsogolera zachipatala pachipatala cha Martha Jefferson Hospital ku Charlottesville. VA.

Koma ngakhale kuwonjezera melatonin yochulukirapo m'dongosolo lanu m'mapiritsi atha kukhala ndi vuto linalake, maubwino ake sangakhale akulu momwe mungayembekezere: Melatonin sangapangire zina zambiri khalidwe tulo, akutero Zima. Zingokupangitseni kugona mokwanira. (Nazi zomwe muyenera kudya kuti mugone bwino.)

Vuto lina: Mutenge usiku uliwonse, ndipo ma med atha kutaya mphamvu, akutero Zima. M'kupita kwa nthawi, mlingo wausiku ukhoza kukankhira circadian rhythm pambuyo pake. "Mumanyengerera ubongo wanu poganiza kuti dzuwa likulowa mukamagona-osati pomwe dzuwa likulowa," akutero Winter. Izi zitha kuchititsa mavuto ena a zzz pamzerewu (monga kutha kugona mpaka usiku).

"Ngati mumamwa melatonin usiku uliwonse, ndimakufunsani, 'chifukwa chiyani?'," Akutero Winter. (Onani: Zifukwa 6 Zodabwitsa Zomwe Mukukhalabe Maso.)

Kupatula apo, njira zabwino zogwiritsira ntchito chowonjezeracho sizongodzutsa bwino, koma kusunga thupi lanu lamkati-wotchi yanu ya circadian. Ngati mwatsala pang'ono kuchita jet kapena mukugwira ntchito ina yosintha, melatonin ikhoza kukuthandizani kusintha, Zima akuti. Nachi chitsanzo: Ngati mukupita kum’mawa (komwe kuli kolimba m’thupi lanu kuposa kuwulukira chakumadzulo), kumwa melatonin mausiku angapo ulendo wanu usanapite kungakuthandizeni kuthana ndi kusintha kwa nthawi. "Mutha kutsimikizira kuti dzuwa likulowa kale," akutero Winter. (Onani Malangizo 8 a Energy ochokera kwa Night Shift Workers.)

Ngakhale zitakhala bwanji, khalani ndi mamiligalamu atatu pamlingo uliwonse. Zambiri sizabwinoko: "Simukugonanso bwino ngati mungatenge zochulukirapo; mukungogwiritsa ntchito sedation."

Ndipo musanatembenukire ku botolo, lingalirani za kusintha kwachilengedwe, akuti Winter. Kuchita masewera olimbitsa thupi ndi kudziwonetsera nokha ku kuwala kowala masana (ndi kuyatsa kofewa usiku) kungapangitse kupanga melatonin yanu. popanda kuyika piritsi mkamwa mwako, akutero. Timalimbikitsanso kutambasula kwa Yoga uku kukuthandizani kuti mugone mwachangu.

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