Ubungqina kwiMelatonin yokuLala

Ukuba ukhe walala, uyayazi intlungu yokuzama ukulala xa umzimba wakho ungavumi ukusebenzisana. Ingxaki eqhelekileyo; kuqikelelwa ukuba iipesenti ezili-10 zabantu abahlala kuluntu lwaseNtshona bafunyaniswa ukuba baneengxaki zokulala kwaye amanye ama-25 eepesenti afumana iingxaki kwiintsuku ezininzi ngokulala okanye ukudinwa emini.

Kwiminyaka yakutshanje, i-melatonin isisombululo esithandwayo. Ihomoni iveliswa ngokwendalo ngumzimba ukulawula isingqisho sokujikeleza, kubandakanya nolawulo lomjikelo wokulala. (Imizimba yethu yenza i-melatonin xa ilixesha lokulala, kwaye uyeke ukuyivelisa xa ilixesha lokuvuka ekuseni.) E-United States nase Canada, i-melatonin ithengiswa ngaphandle kwekhawuntari njengesongezo sokutya.

Abaphandi baye baqhuba amakhulu ezifundo malunga nefuthe le-melatonin kusetyenziso olubanzi-ukusuka kwi-jet lag ukuya kukuphazamiseka kokulala kuye wonke umntu ukusuka ebantwaneni ukuya kwizigulana ezinesifo. Kwaye kwiminyaka eliqela edlulileyo, amaqela aliqela abaphandi bavavanya umzimba wobungqina kwi-melatonin. Nantsi into abayifumeneyo:

Uphononongo olupapashwe kwiphephancwadi Ukuphonononga amayeza okulala Ngo-2017 badibanisa ubungqina obuvela kwizilingo ezili-12 ezilawulwa ngokungahleliwe nezilawulwayo ezijonga ukuba isebenza njani i-melatonin ukunyanga ingxaki yokulala kubantu abadala. Ababuyekezi bafumene ubungqina obukholisayo bokuba i-melatonin iyasebenza ekuncedeni abantu ukuba balale ngokukhawuleza kwaye banceda abantu abangaboniyo ukuba balawule indlela yabo yokulala.

Kubantwana, uphononongo olupapashwe kwi-2014 Ijenali yePsychology yabantwana badibanise ubungqina obuvela kwizilingo ezili-16 ezilawulwa ngokungahleliwe ukufumanisa ukuba ngaba i-melatonin ingabanceda na abantwana abaneengxaki zokulala. Abaphandi bafumanise ukuba i-melatonin inceda abantwana abaphethwe bubuthongo ukuba balale ngokukhawuleza, bavuke amaxesha ambalwa busuku ngabunye, baphinde balale ngokukhawuleza xa bevuka, kwaye balale ngakumbi busuku ngabunye.

Uphengululo lwakudala olucwangcisiweyo, olupapashwe yiCochrane Collaboration ngo-2002, lwafumanisa ukuba i-melatonin iyasebenza ekuthinteleni nasekunciphiseni iimpawu ze-jet lag, ngakumbi kubahambi abawela iindawo ezintlanu nangaphezulu eziya empuma.

Lilonke, kukho ubungqina obuqinisekileyo bokuba i-melatonin inokunceda abantu ukuba balale kwaye balawule iiwotshi zomzimba wabo wangaphakathi. Ngethuba elifutshane, akukho bungqina beziphumo ezibi kakhulu. Zonke ezi zintathu ziphonononge ukuba akukho bungqina bulungileyo malunga nefuthe lexesha elide lokuthatha i-melatonin.

Kodwa kukho ingxaki: Ngenxa yokuba i-melatonin ithengiswa njengesongezo sokutya, ukwenziwa kwayo akulawulwa yi-U.S.

Uphononongo olupapashwe kunyaka ophelileyo kwi- Ijenali yonyango lokulala amayeza Uhlalutye umxholo wezongezelelo ze-melatonin ezingama-31 ezivela kwiimpawu ezahlukeneyo. Abaphandi bafumanise ukuba eyona nto ibhalwe kwizongezo ze-melatonin yahluka kakhulu xa ithelekiswa neelebheli zabo — ukusuka kwiipesenti ezingama-83 ezingaphantsi kunokubhengezwa. Ngaphantsi kweepesenti ezingama-30 zezongezelelo ezivavanyiweyo ziqulathe idosi enelebheli. Kwaye abaphandi abafumananga iipateni zokwahluka okunxulunyaniswa neempawu ezithile, ezenza kube nzima kubathengi ukuba bazi ukuba bafumana malatonin engakanani.

Ukongeza, ezisibhozo zezongezelelo kolu phando ziqulathe ihomoni eyahlukileyo-i-serotonin-esetyenziselwa ukunyanga uxinzelelo kunye nokuphazamiseka kwemithambo-luvo. Ukuthatha ngokungazi i-serotonin kunokukhokelela kwiziphumo ebezingalindelekanga ezibi.

Ukulinganisa kwakhona kuyingxaki. Uphononongo olucwangcisiweyo luka-2005 olupapashwe kwiphephancwadi Ukuphonononga amayeza okulala ifumanise ukuba i-melatonin isebenza kakhulu ngethamo leemiligram eziyi-0.3. Kodwa iipilisi ze-melatonin ezikhoyo kwezorhwebo ziqulathe ukuya kuthi ga kwi-10 isixa esisebenzayo. Ngelo dosi, ii-melatonin receptors kwingqondo ziye zingaphenduli.

Umyalezo wokusa ekhaya: Ngelixa i-melatonin inokukunceda kwiingxaki zakho zokulala, akukho ndlela yomlilo eqinisekileyo yokuthenga idosi emsulwa, echanekileyo yehomoni ngeli xesha.