E kōkua maoli anei ʻo Melatonin iā ʻoe e hiamoe maikaʻi?

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Inā pilikia ʻoe i nā pō hiamoe ʻole, ua hoʻāʻo paha ʻoe i kēlā me kēia lāʻau lapaʻau i loko o ka puke: nā ʻauʻau wela, kahi lula 'ʻaʻohe uila i loko o ke keʻena moe', kahi lumi moe ʻoluʻolu. Akā, pehea e pili ana i nā mea hoʻohui melatonin? ʻO lākou pono ʻoi aku ka maikaʻi ma mua o nā pila moe inā hana ʻino kou kino i ka hormone, ʻeā? ʻĀ, ʻano.

Ke hoʻomaka ka napoʻo ʻana o ka lā, hoʻopuka ʻoe i ka hormone melatonin, e haʻi ana i kou kino i ka manawa e moe ai, wahi a W. Christopher Winter, MD, he loea hiamoe a me ka luna lapaʻau o ke kikowaena lāʻau hiamoe ma Martha Jefferson Hospital ma Charlottesville, VA.

Akā ʻoiai ke hoʻohui nei i kahi melatonin hou i kāu ʻōnaehana i ka palapala pill i hiki ke loaʻa i kahi hopena sedating, ʻaʻole nui paha nā pōmaikaʻi e like me kāu e manaʻo ai: ʻaʻole pono ʻo Melatonin e hana hou. mea e like ai moe, wahi a Winter. Hiki paha iā ʻoe ke hiamoe maikaʻi. (Eia ka mea āu e ʻai maoli ai no ka hiamoe maikaʻi.)

ʻO kekahi pilikia: E lawe iā ia i kēlā me kēia pō, a lilo ka lāʻau lapaʻau i kona pono, wahi a Winter. Ma ka hala ʻana o ka manawa, hiki i kahi hopena o ka pō ke hoʻokuʻi i kāu mele circadian ma hope a ma hope. "Hoʻopunipuni ʻoe i kou lolo i ka noʻonoʻo ʻana e iho ana ka lā ke hele ʻoe e hiamoe-ʻaʻole i ka wā e iho maoli ana ka lā," wahi a Winter. Hiki paha kēia i nā pilikia zzz hou aʻe ma lalo o ka laina (e like me ka hiki ʻole ke hiamoe a hiki i ke ahiahi).

"Inā ʻoe e lawe melatonin i kēlā me kēia pō, e nīnau wau, 'no ke aha?'," Wahi a Winter. (E nānā: 6 mau kumu kupaianaha ala ʻoe.)

Ma hope o nā mea a pau, ʻo nā ala maikaʻi loa e hoʻohana ai i ka mea hoʻohui ʻaʻole no ka snooze ʻoi aku ka maikaʻi, akā no ka mālama ʻana i kou uaki kino kūloko-kāu circadian rhythm-in check. Inā lohi ʻoe i ka mokulele a hana paha i kahi hana hoʻololi, hiki i ka melatonin ke kōkua iā ʻoe e hoʻoponopono, wahi a Winter. Eia kahi laʻana: inā ʻoe e hele i ka hikina (ʻoi aku ka paʻakikī o kou kino ma mua o ka lele komohana), lawe melatonin i kekahi mau pō ma mua o kāu huakaʻi hiki ke kōkua iā ʻoe e hakakā i ka loli o ka manawa. "Hiki iā ʻoe ke hoʻomaopopo iā ʻoe iho e napoʻo ana ka lā ma mua o ka napoʻo ʻana," wahi a Winter. (E nānā i kēia mau ʻōlelo aʻoaʻo ʻeleu 8 mai ka poʻe hana Shift Po.)

He mea ʻole naʻe, pili i 3 milligrams i ka mahele lāʻau. ʻAʻole ʻoi aku ka maikaʻi: "ʻAʻole ʻoe e loaʻa i kahi hiamoe maikaʻi aʻe inā lawe ʻoe i nā mea hou aku; ke hoʻohana wale nei ʻoe ia no nā kumu hoʻomaha."

A ma mua o ka huli ʻana i ka ʻōmole, e noʻonoʻo i kekahi mau nohona nohona tweaks, wahi a Winter. ʻO ka hoʻolālā a me ka hōʻike ʻana iā ʻoe iho i ka mālamalama mālamalama i ke ao (a me nā kukui uila i ka pō) hiki ke hoʻonui i kāu hana melatonin ponoʻī. mawaho pono e hookomo i ka pill ma kou waha, wahi ana. Paipai pū mākou i kēia mau 7 Yoga Stretches e kōkua iā ʻoe e hiamoe wikiwiki.

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