Ubufakazi eMelatonin bokuQwasha

Uma wake wahlangabezana nokuqwasha, uyazi ubuhlungu bokuzama ukulala lapho umzimba wakho ungeke ubambisane. Kuyinkinga ejwayelekile; abantu abalinganiselwa ku-10% abahlala emphakathini waseNtshonalanga batholakala benenkinga enkulu yokulala kanti amanye amaphesenti angama-25 ahlangabezana nezinkinga izinsuku eziningi ngokulala noma ukuzizwa ekhathele emini.

Eminyakeni yamuva, i-melatonin isibe yisixazululo esithandwayo. I-hormone ikhiqizwa ngokwemvelo ngumzimba ukulawula isigqi se-circadian, kufaka phakathi ukulawula umjikelezo wokulala nokuvuka. (Imizimba yethu yenza i-melatonin uma sekuyisikhathi sokulala, bese iyeka ukuyikhiqiza lapho sekuyisikhathi sokuvuka ekuseni.) E-United States naseCanada, i-melatonin ithengiswa ekhawunteni njengesengezo sokudla.

Abaphenyi benze izifundo ezingamakhulu mayelana nemiphumela ye-melatonin yezinhlobo ezahlukahlukene zokusetshenziswa-kusuka ku-jet lag kuya ekuphazamisekeni kokulala kuwo wonke umuntu kusuka ezinganeni kuya ezigulini ezishisiwe. Futhi eminyakeni eminingana edlule, amaqembu amaningi abacwaningi ahlolisise umzimba wobufakazi kwi-melatonin. Nakhu abakutholile:

Ukubuyekezwa okushicilelwe kumagazini Ukubuyekezwa Kwemithi Yokulala ngo-2017 kuhlanganiswe ubufakazi obuvela ezilingo eziyi-12 ezenziwa ngokungahleliwe nezilawulwayo ezazibheka ukuthi i-melatonin isebenza kanjani ukwelapha ukuphazamiseka kokulala okuyisisekelo kubantu abadala. Ababuyekezi bathole ubufakazi obukholisayo bokuthi i-melatonin iyasebenza ekusizeni abantu balale ngokushesha futhi yasiza abantu abangaboni ukuthi balawule izindlela zabo zokulala.

Ezinganeni, ukubuyekeza okushicilelwe ngo-2014 kufayela le- Ijenali yePediatric Psychology kuhlanganiswe ubufakazi obuvela ezilingo eziyi-16 ezilawulwa ngokungahleliwe ukuthola ukuthi i-melatonin ingazisiza yini izingane ezinezinkinga zokulala. Abaphenyi bathola ukuthi i-melatonin isize izingane ezihlushwa ukuqwasha ukuba zilale ngokushesha okukhulu, zivuke izikhathi ezimbalwa ubusuku ngabunye, zibuye zilale ngokushesha lapho zivuka, futhi zilale ngokwengeziwe ubusuku ngabunye.

Ukubuyekezwa okuhlelekile okudala, okwashicilelwa yiCochrane Collaboration ngo-2002, kwatholakala ukuthi i-melatonin iyasebenza ekuvikeleni nasekunciphiseni izimpawu ze-jet lag, ikakhulukazi kubahambi abawela izindawo zesikhathi ezinhlanu noma ngaphezulu ezibheke empumalanga.

Sekukonke, kunobufakazi obuqinile bokuthi i-melatonin ingasiza abantu ukuthi balale futhi balawule amawashi abo omzimba angaphakathi. Esikhathini esifushane, abukho ubufakazi bemiphumela emibi kakhulu. Konke ukubuyekezwa okuthathu akukho bufakazi obuhle ngemiphumela yesikhathi eside yokuthatha i-melatonin.

Kepha kunenkinga: Ngoba i-melatonin ithengiswa njengesengezo sokudla, ukwenziwa kwayo akulawulwa yi-U.S. Food and Drug Administration.

Ucwaningo olushicilelwe ngonyaka owedlule ku Ijenali Yezokwelapha Imitholampilo Yokulala ihlaziye okuqukethwe kwezithako ezingama-melatonin ezingama-31 ezivela emikhakheni ehlukene. Abaphenyi bathola ukuthi okuqukethwe uqobo kwama-melatonin supplements bekuhluka kakhulu uma kuqhathaniswa namalebula abo — kusuka kumaphesenti angama-83 ngaphansi kokukhangisiwe kuya kumaphesenti angama-478 ngaphezu kokukhangisiwe. Ngaphansi kwamaphesenti angama-30 wezithako ezihloliwe ziqukethe umthamo onelebula. Futhi abacwaningi abatholanga noma yimaphi amaphethini okwehluka okuhambisana nemikhiqizo ethile, okwenza kube nzima ukuthi abathengi bazi ukuthi bathola malatonin engakanani.

Ngaphezu kwalokho, izithasiselo eziyisishiyagalombili ocwaningweni zaziqukethe i-hormone ehlukile — i-serotonin — esetshenziswa ekwelapheni ukudangala kanye nokuphazamiseka okuthile kwezinzwa. Ukuthatha ngokungazi i-serotonin kungaholela emiphumeleni emibi kakhulu.

Umthamo futhi uyinkinga. Ukubuyekezwa okuhlelekile kwe-2005 okushicilelwe kumagazini Ukubuyekezwa Kwemithi Yokulala ithole ukuthi i-melatonin isebenza kahle kakhulu kumthamo wama-milligrams angu-0.3. Kepha amaphilisi e-melatonin atholakala ngokuthengisa aqukethe imali ephindwe izikhathi eziyishumi kunenani elisebenzayo. Kulelo thamo, ama-melatonin receptors ebuchosheni awasabeli.

Umlayezo wokuyisa ekhaya: Ngenkathi i-melatonin ingakusiza ezinkingeni zakho zokulala, ayikho indlela eqinisekile yomlilo yokuthenga umthamo omsulwa, oqondile wehomoni ngalesi sikhathi.