Pab koj tus kheej kom tshem ntawm insomnia

Pab koj tus kheej kom tshem ntawm insomnia

Qee tus xav tau kev pab me ntsis kom tsaug zog ib ntus, thiab ntau thiab ntau ntxiv yog tig mus rau cov khoom noj khoom haus los pab lawv so thaum yav tsaus ntuj. Melatonin yog ib qho kev pab pw tsaug zog uas nyiam tshaj plaws, thiab Live Science tau tshaj tawm tsab ntawv tshaj tawm txog nws cov txiaj ntsig hauv kev daws teeb meem pw tsaug zog thiab insomnia.

Hauv cov ntsiab lus ntawm tsab ntawv ceeb toom, Dr. Michael J. Breus, kws kho mob puas siab puas ntsws thiab tus khub ntawm American Academy of Sleep Medicine tau hais tias tag nrho "nyob ntawm ntau yam," suav nrog seb tus neeg mob puas muaj qhov tsis txaus melatonin, thiab seb puas yog. Cov kev ntsuam xyuas tsim nyog tau ua tiav, thiab yog tias Nws xav tau melatonin, cov tshuaj noj kom raug, thiab tom qab ntawd "melatonin tuaj yeem ua tau zoo," piav qhia tias nws yuav tsum nco ntsoov tias "melatonin tsis yog tshuaj sedative tab sis muaj zog catalyst."

hormonal tsaus

Melatonin yog cov tshuaj hormones uas lub cev tsim tawm los ntawm kev tsaus ntuj, nws tau zais los ntawm cov qog pineal hauv lub hlwb, thiab nws lub luag haujlwm tseem ceeb yog los pab txhawb kev pw tsaug zog thiab ua kom zoo. Melatonin qib nce thaum yav tsaus ntuj ua ntej peaking thaum sawv ntxov ntxov, thiab poob dua thaum nruab hnub.

Anti-oxidant

Ib txoj kev tshawb fawb xyoo 2014 los ntawm University of Texas Department of Cellular thiab Structural Biology tau qhia tias melatonin yog ib qho antioxidant zoo, pab tiv thaiv kev noj qab haus huv ntawm lub cev thiab hlwb hlwb.

Tab sis raws li xibfwb Breus piav qhia, muaj ntau yam laj thawj uas tuaj yeem ua rau qis melatonin, nrog rau hnub nyoog yog ib qho laj thawj tseem ceeb, txij li thaum muaj hnub nyoog 40-45 xyoos, cov melatonin tam sim no pib poob. Kev tshawb fawb, ua los ntawm Spanish Sleep Society's Insomnia Study Group, pom tias cov neeg laus hnub nyoog 70 xyoo tsuas muaj 10% ntawm cov melatonin ua ntej yug menyuam - lub sijhawm uas cov qib melatonin siab tshaj. "Ib tug neeg yeej tsis tuaj yeem poob melatonin kiag li, tab sis nrog lub hnub nyoog, tag nrho cov kev tsim tawm tuaj yeem txo qis, thiab lub sijhawm uas nws tsim tawm tuaj yeem hloov pauv," Prof. Breus hais.

Hloov ua haujlwm

Cov qib melatonin tuaj yeem cuam tshuam los ntawm ntau yam, qee yam yog nyob rau hauv ib tus neeg tswj hwm.Cov yam ntxwv muaj xws li hnub nyoog, theem kev ntxhov siab, tshuaj noj, kev pw tsaug zog tsis zoo tshwm sim los ntawm kev ua haujlwm, nrog rau ib puag ncig. Feem ntau, lub teeb sab hauv tsev thiab sab nraum zoov tuaj yeem tiv thaiv cov qib melatonin los ntawm kev nce ib txwm thiab qhov no tuaj yeem cuam tshuam cov qauv kev pw tsaug zog. Lub teeb xiav los ntawm cov khoos phis tawj, xov tooj ntawm tes, thiab ntsiav tshuaj kuj tuaj yeem cuam tshuam melatonin ntau lawm yog siv ua ntej pw.

Melatonin ntxiv

Qee zaum, tib txoj kev xaiv rau tib neeg los kho lawv cov qib melatonin thiab ua tiav kev pw tsaug zog zoo dua yog noj cov tshuaj melatonin ntxiv. Cov no tuaj nyob rau hauv ntau hom ntawv, nrog rau cov kua, tshuaj, thiab txawm tias chewable ntsiav tshuaj. Tab sis nws yog qhov zoo dua mus ntsib kws kho mob ua ntej noj nws.

Melatonin zoo, tab sis nws tsim nyog sau cia tias cov tshuaj no tsis yog panacea thiab yuav tsis pab "kho" lwm yam kev pw tsaug zog xws li pw tsaug zog apnea. Tsis muaj pov thawj tseeb los qhia tias noj melatonin txhim kho kev pw tsaug zog lossis pw tsaug zog zoo. Prof. Breus hais tias melatonin supplementation tuaj yeem suav tias yog "tus tswj kev pw tsaug zog, tsis yog tus pib pw tsaug zog".

Cov txiaj ntsig rau 3 pawg

Rau qee tus neeg uas muaj kev ntxhov siab pw tsaug zog, melatonin supplementation tuaj yeem pab kho kom zoo li qub rau cov qauv pw tsaug zog. Muaj peb pawg uas tuaj yeem tau txais txiaj ntsig zoo tshaj plaws thaum noj cov tshuaj melatonin ntxiv. Yog tias ib tug neeg taug kev thiab muaj lub dav hlau lag luam, ib koob tshuaj melatonin tuaj yeem pab lawv rov qab taug kev thaum nws los pw tsaug zog. Ib yam li ntawd, kev hloov pauv, tshwj xeeb tshaj yog thaum hmo ntuj, tuaj yeem desynchronize koj lub circadian atherosclerosis thiab melatonin ntau lawm. Cov tshuaj Melatonin tuaj yeem pab ua kom lub cev xav tias nws yog lub sijhawm pw, txawm tias nws yog nruab hnub nrig sab nraud.

Txoj cai koob tshuaj

Pawg thib peb yog cov neeg, uas twb tsis muaj melatonin, yog li qhov tseeb ntawm cov tshuaj melatonin ntxiv tuaj yeem ua tau zoo heev. Prof. Breus hais tias: “Yog hais tias ib tug neeg noj melatonin hauv cov ntsiav tshuaj, nws raug nquahu kom noj 0.5 mg rau 1.5 mg 90 feeb ua ntej yuav mus pw. Tab sis yog tias nws noj melatonin ua kua, nws yuav tsum tau noj tib koob tab sis ib nrab teev ua ntej yuav mus pw. "

Cov cim qhia ntawm melatonin deficiency

Cov cim qhia ntawm melatonin tsis muaj xws li kev qaug zog nruab hnub, kev nyuaj siab, kev ntxhov siab, kev nyuaj siab, pw tsaug zog ntev, thiab xav tias " kiv taub hau" thaum sawv ntxov. Yog tias ib tus neeg muaj kev txhawj xeeb tias lawv yuav muaj melatonin tsis txaus, lawv tuaj yeem kuaj ntsuas melatonin qib los ntawm kws kho mob lossis cov qauv kuaj hauv tsev thiab.

Contraindications rau noj tshuaj ntxiv

Feem ntau, tsawg dua thaum nws los txog rau kev noj tshuaj melatonin, tab sis muaj qee qhov kev txiav txim siab uas yuav tsum tau tham nrog kws kho mob ua ntej pib noj tshuaj melatonin. Yog tias tus neeg mob cev xeeb tub, npaj yuav cev xeeb tub, lossis pub niam mis, nws yuav tsum tsis txhob noj melatonin. Ib yam li ntawd, cov neeg noj cov tshuaj tiv thaiv kev ntxhov siab yuav tsum tsis txhob noj lawv vim tias lawv tuaj yeem ua rau cov tsos mob kev nyuaj siab.

Xib fwb Breus hais ntxiv tias: “Cov neeg uas muaj ntshav tsis txaus, cov neeg uas tau hloov lub cev, thiab cov neeg mob ntshav qab zib yuav tsum xav ob zaug vim tias melatonin tuaj yeem muaj kev phiv tsis zoo. Txhua tus neeg muaj hnub nyoog qis dua 18 xyoos raug txwv nruj los ntawm kev noj tshuaj melatonin. "
Cov tshuaj Melatonin kuj tseem paub tias yuav txhawb ntshav siab, suav nrog cov uas twb tau noj tshuaj rau ntshav siab.

kev mob tshwm sim

Cov kev mob tshwm sim ntawm Melatonin tuaj yeem muaj xws li mob taub hau, xeev siab thiab kiv taub hau, Yog tias ib tus neeg noj cov tshuaj melatonin, lawv yuav tsum tsis txhob tsav tsheb lossis siv cov tshuab tom qab noj lawv.
Nres tom qab 14 hnub

Yog tias melatonin ua rau muaj qhov sib txawv ntawm kev pw tsaug zog thiab tus neeg mob tsis muaj kev cuam tshuam tsis zoo, nws yuav muaj kev nyab xeeb noj txhua hmo ntev txog li ob lub hlis. Tab sis nws yuav tsum tau txiav tawm yog tias nws tsis tau pab hauv ob lub lis piam.