Inyungu zidasanzwe za melatonine nyinshi ni nto: umutwe, ubwoba, isesemi, n'ubugumba bwo mu gitondo gikurikira, byose bikagaruka iyo wabiretse. Tangira kuri 0.5 kugeza 1 mg aho kuba 10. Ikibazo kinini ni ikibatile ubwacyo, kuko melatonine igurishwa nk'inyongeramusaruro itegurwa. Shira kure y'abana, aho amakuru y'ikibi gikomeye ariho.

TL;DR: Ibintu by'ingenzi ugomba kwibuka

  • Gukoresha igihe gito ku bantu bakuru bifitanye isano n'ingaruka nto gusa: umutwe, ubwoba, isesemi, n'ubugumba ku manywa.
  • Tangira kuri 0.5 kugeza 1 mg, iminota 30 kugeza 60 mbere y'igihe ugenderaho wo kuryama. Hejuru y'ibirometero 5, ugura ingaruka zidasanzwe, ntabwo gusinzira neza kurushaho.
  • 22 mu bicuruzwa 25 bya melatonine ya gummy byageragejwe byari bifite ikelabel y'ibinyoma, rero gukoresha igipimo cyanditswe nk'ubugabanyijwe.
  • Inzozi zikomeye n' inzozi mbi mubisanzwe bishira iyo wagabanyije igipimo cyangwa ugikuyeho kare.
  • Abana bagera kuri 530% barushijeho gufata melatonine mu myaka icumi. Shira melatonine nk'umuti w'ivuriro.

Inyungu zidasanzwe za melatonine nyinshi ni nto kandi zigashira mu masaha make

Inyungu zidasanzwe za melatonine ku bantu bakuru beza mubisanzwe ni nto kandi ntizimara igihe. Ikigo cy'Igihugu gishinzwe Ubuzima bushingiye ku Gukoresha no Kwita ku Burwayi bwa Kinyamwuga bivugana no gukoresha igihe gito ku bantu bakuru ko bifitanye isano n'umutwe, ubwoba, isesemi n'ubugumba, kandi ntakindi kintu gikomeye. Inyungu nyinshi zigashira mu masaha make uko igipimo gishira. Mayo Clinic isaba ko utagomba gutwara imodoka cyangwa gukoresha ibikoresho iminota igera kuri itanu nyuma yo gufata urugero, kuko uburozi bushobora kumara igihe kurenze icyo wifuzaga gusinzira.

Iki kibazo cyose giterwa n'urugero n'igihe, ari yo mpamvu ibisigaye by'uru rupapuro ari urutonde rw'ibibazo bikemurwa aho kuba urutonde rw'ibimenyetso birambuye. Ikinyobwa cya 10 mg cyanyowe mu gicuku gitanga mu gitondo gitandukanye na 0.5 mg byafashwe ku wa cyenda. Uburyo bumwe bukoreshwa kuri gutegura ingaruka zidasanzwe zigomba umuganga birahwanye na hano: nto, ibyihutirwa, kandi birakemuka byonyine ni ibyawe kwitwaraho, mu gihe ibishya, bikomeye, cyangwa byiyongera si ibyawe.

Dore ibyo impapuro nyinshi zitazakubwira: urutonde rw'ibimenyetso ni igice cy'ubuzima bwa melatonine gito cyane. Ikibazo gikomeye ni uko urugero wanyowe rushobora kuba rutari urugero rwanditswe ku kintu cya label.

Ikibazo gikomeye cya melatonine ntaho gikijyanye n'ingaruka zidasanzwe. Ni ikikibaje.

Muri Amerika, melatonine igurishwa nk'inyongeramusaruro aho kuba umuti wemewe na FDA, bishatse kuvuga ko, nk'uko American Academy of Sleep Medicine yabitangaje mu nama yabo y'ubuzima ya 2022, nta muntu ugenzura ubuziranenge bw'ibintu bikoreshwa cyangwa urugero rwanditswe mbere yuko ikibatile kigera ku ishyirahamwe. Inguruka zishobora kwemezwa. Ishyirahamwe rya JAMA muri 2023 ryakoze ubushakashatsi na bagenzi ba Cohen rigaragaza ko ibicuruzwa 25 bya melatonine ya gummy byagaragaye ko 22 byari bifite ikelabel y'ibinyoma, aho melatonine nyayo iri hagati ya 74% kugeza 347% y'ikigereranyo cyavugwaga. Ikintu kimwe cyahaga melatonine na gato, cyahaga CBD gusa.

Bityo, soma ikelabel nk'umuntu utizera. Shaka ikimenyetso cy'ishami rya USP Verified cyangwa NSF, kigaragaza ko hari igenzura rya gatatu ryigenga, kandi utegereze ko umubare uri imbere ushobora kuba wibeshye mu cyerekezo cyose. Iyo ni impamvu ya kabiri, yigenga yo gutangira hasi. Gereranya n'umuti ugenzurwa na FDA: iyo ureba ingaruka zidasanzwe za Mucinex, urugero ku rubyiniro rw'iyo agasanduku rwasuzumwe mbere yo kugurishwa. Ntabwo melatonine yo yagizwe.

Gukoresha melatonine igihe gito byakorewe ubushakashatsi; gukoresha buri munsi imyaka myinshi ntabwo byakorewe

Niko melatonine ni nziza? Ku bibazo bimwe na bimwe ku bantu bakuru, ibigaragaza byemeza ko, kandi gukoresha rimwe na rimwe cyangwa igihe gito ntibigeze bifitana isano n'ikibi gikomeye. Icyo NCCIH isubiramo ivuga mu buryo burambuye ni uko ubuzima igihe kirekire budashimangiwe. Ibyo ni urugero rw'ibimenyetso, ntabwo ari akaga kamenyekanye, kandi itandukaniro rirakomeye.

Birakomeye kuruta ibisanzwe kuko melatonine ni hormone, ntabwo ni ibikoresho byo kuryamisha. Urugi rwo kugenzura iby'igihe, kandi nta muntu wakoze ubushakashatsi bw'imyaka icumi bushobora kutubwira icyo gukoresha buri munsi byakoreye uwo muryango mu myaka myinshi. Uburyo bwo kwirwanaho ni ugukoresha melatonine igihe gito cyagenwe, iminsi kugera ku cyumweru kimwe kubw'ihungabana ry'igihe cyangwa igihe cyo gusinzira cyahindutse, noneho ugatanga raporo n'umuganga aho gusubiza mu buryo budashira.

Melatonine nyinshi ntibivuze gusinzira cyane. Tangira kuri 0.5 mg.

Melatonine ingana iki ni nyinshi? Ku bantu benshi bakuru, ibintu byose hejuru y'ibirometero 5. Hanyuma kuri iyo ngingo, Mayo Clinic ivuga ko urugero rwiyongereye rutagabanya ubushobozi, ariko rwongera amahirwe yawe yo kugira umutwe, ubwoba bwo mu gitondo, n'inzozi zikomeye. Ubushakashatsi bwagutse kuva kuri 0.1 mg kugeza 5 mg, kandi urugero rugoboka ku bantu benshi ruherereye munsi yacyo.

Tangira kuri 0.5 kugeza 1 mg, ufate iminota 30 kugeza 60 mbere y'igihe ushaka gusinzira. Byihere iminsi myinshi ikurikirana mbere yo kuyitegura, kuko impinduka za circadian zishimangira. Niba ibyo bikunaniye koko, wiyongere inshuro imwe. Ntuzagwaho inshuro nyinshi, kandi uhagarare kuri 5 mg. Wibuke ibyahuye muri JAMA mu gihe ukora imibare: gummy yanditse "3 mg" ishobora gutanga kurenza 10, bityo ikelabel ni igihe gito cyo kugabanywa aho kuba igenzura.

Niba melatonine igutera inzozi mbi, urugero rwawe rwinshi cyane

Inzozi mbi za melatonine mubisanzwe ni ikibazo cy'urugero aho kuba impamvu yo kureka inyongeramusaruro burundu. Uburyo busaba ni bworoshye: melatonine ishobora kwagura gusinzira kwa REM, kandi REM nyinshi bisobanura inzozi nyinshi, kwibuka inzozi cyane, n'inzozi zikomeye mu bijyanye n'ibyo ufite mu mutwe mu gihe wabyutse.

Incamake y'ukuri: isano yo kwemeza ntirashimangirwa. Ibyinshi mubyo tuzi bivuye ku makuru y'uburumbuke aho kuba ubushakashatsi bwagenzuwe, kandi abantu bafite impungenge cyangwa bashobora guhura n'ikibazo cy'ubwoba barushijeho guhura n'inzozi mbi, bikora ko gusubiza kwa buri muntu bigorana gutegura. Icyo cyo gushidikanya ntikibuza ko wikoreraho mu buryo bukurikira:

  1. Gabanuka ku rugero rwa 0.5 mg.
  2. Shira urugero amasaha abiri kugeza kuri abiri nimugoroba.
  3. Fata ikirahure cy'amasaha atatu kugeza ku ane kandi urebe niba inzozi zawe zishira.
  4. Niba zikomeje, vugana n'umuganga kubyerekeye uburyo budashingiye ku miti, cyane cyane imvugo y'imvugo kubw'ibibazo by'ibitotsi (CBT-I), bifite akamaro kuruta inyongeramusaruro ku kibazo gikomeye cy'ibitotsi.

Ikigereranyo abakemurampaka bakora: inzozi mbi zigaragara hamwe n'akababaro, umubabaro ku manywa, cyangwa kwirinda kuryama ni impamvu yo kuvugana n'umuganga aho kuguma kwikoreye. Kuko ni urubanza rwo mu gihe ubona kuva ku masaha, porogaramu y'inshuti y'ubuzima nka August AI irashobora kugufasha kwandika urugero, igihe, n'ikibazo cy'inzozi kugira ngo isano igaragara aho kuba irangamira.

Genzura urutonde rw'imiti yawe mbere yo gufata melatonine ya mbere

Impinduka za melatonine ni zo zituma "umuti kamere" wo gusinzira ugomba kugenzura urutonde rw'imiti. NCCIH ivuga ko abantu bafata imiti y'amaraso kandi abantu bafite epilepsi bakoresha melatonine gusa bakurikirwa n'abaganga, kandi ivuga ko American Academy of Sleep Medicine it recommendations kuri melatonine ku bantu bafite indwara yo kwibagirwa. Shushanya ibikoresho byawe kuri ibi byiciro:

  • Gutanga amaraso, harimo warfarin
  • Imiti y'umuvuduko mwinshi w'amaraso
  • Imiti igabanya ubudahangarwa bw'umubiri
  • Imiti y'indwara ya diyabete
  • Imiti yica uburibwe n'indi miti y'ibitotsi yanditswe na muganga

Ibyo melatonine ibamo byongera imbaraga hamwe n'inzoga n'imiti yo gusinzira yanditswe na muganga, kandi ni ko "inshuti" ya "inshuti" itanga nimugoroba utashobora gutwara. Niba urutonde rwawe rugaragaramo kimwe mu byavuzwe haruguru, August's $39 online urgent care visit yemerera umuganga wemewe na Leta Zunze Ubumwe za Amerika gusubiramo imiti yawe n'ikibazo cyawe cy'ibitotsi no guhitamo niba hari icyagomba kwandikwa cyangwa guhinduka. Icyo bitashobora gukora ni ugusuzuma ibiri mu gikoresho cyawe, cyangwa kwita ku bikorwa by'ihutirwa.

Gukoresha ingano nyinshi za melatonine ntibishobora kwangiza abantu bakuru, ariko bibana abana mu bitaro bikomeye

Gukoresha ingano nyinshi za melatonine ku bantu bakuru beza mubisanzwe bivuze nimugoroba ubabaje, ubwoba. Mu bana bato bishobora gutuma baba mu buriri bwo kwa muganga. CDC yatangaje mu bushakashatsi bwa MMWR bwa 2022 ko ibibazo by'abana baterwa na melatonine byavugwaga ku bisanzwe bigera kuri za telefone z'uburozi byiyongereyeho 530% hagati ya 2012 na 2021, kuva 8,337 kugeza 52,563 ku mwaka n'ibihumbi 260,435 mu myaka icumi, melatonine yiyongera kuva kuri 0.6% kugeza 4.9% y'ibibazo byose by'abana baterwa. Muri ibyo bibazo, abana 4,097 barazanywe mu bitaro, 287 bakenera kwita ku bantu bake cyane, 5 bakenera guhumurizwa mu buryo bwo guhumeka, kandi abana 2 bari munsi y'imyaka 2 bapfuye. Abana bafite imyaka 5 cyangwa munsi yabo bagize 83.8% by'ibibazo.

Ibi ni byo American Academy of Sleep Medicine ivuga ko melatonine igomba kwitwarwa nka buri muti kandi ikirindwa abana, kandi ko umuntu w'umuganga ari we ugomba guhitamo urugero n'igihe umwana akoresha aho gutegereza mu rugo. Kandi kandi indyo y'imikino mu gice cy'igitanda ntibishishimye gutwarwa.

Hamagaza 911 cyangwa jya ku cyumba cy'ihutirwa ubu niba:

  • Umwana arushye kwirambirira, adashishikaye cyane, cyangwa ntakomeye
  • Hari ikibazo cyo guhumeka, cyangwa iminwa cyangwa uruhu bifite ibara ry'ubururu
  • Indwara ikurikira urugero, cyane cyane ku muntu ufite epilepsi
  • Hari kubyimba mu maso cyangwa mu muhogo, cyangwa ibishitsi bifite ikibazo cyo guhumeka

Gufata gahunda mu cyumweru gitaha niba:

  • Inyungu zidasanzwe zikomeje nyuma yo kugabanyirizwa kuri 0.5 mg
  • Inzozi mbi zigenda hamwe n'akababaro cyangwa umubabaro ku manywa
  • Ubone amaraso adasanzwe cyangwa ibikomere mu gihe ufata umuti w'amaraso
  • Wari ufata melatonine buri munsi mu mezi menshi

Vugana n'umuganga mbere yo gutangira niba:

  • Ufata imiti yose ku rutonde rw'impinduka hejuru
  • Ufite epilepsi cyangwa indwara yo kwibagirwa
  • Urasa cyangwa uri kwonsa
  • Uri guha urugero umwana

Ku kibazo cy'urugero rutegerejwe cyangwa rutazwi ku mwana uri munsi y'imyaka 5, hamagaza abanzi b'uburozi kuri 1-800-222-1222 uhise, n'ubwo umwana yaba asa neza. Niba utari wizera uko ibintu byihutirwa bifite, August AI Symptom Checker yishimishije irashobora kugufasha gutondeka ibimenyetso by'uyu mugoroba mubihe byo gutegereza, gufata gahunda, cyangwa kujya ubu.

Ikibazo cyihuse cyibaswa

Ushobora kuba imbata ya melatonine cyangwa ugahura n'ingaruka zo kwirukana?

Oya. Melatonine ntaho ihuriye n'ububata bw'umubiri, kandi kuyihagarika ntibigutera ikibazo cyo kwirukana nk'uko ibinini bikomeye bikora. Icyo bishobora kuba ni ukwitwarira ku buryo bwo mu mutwe: nyuma y'amezi menshi yo gukoresha buri munsi, iminsi mike ya mbere utayifashishije ishobora kumera nk'ibigoye kuko inyubako yabuze. Ibyo birakwiriye kuvugana n'umuganga, ntabwo ari impamvu yo gukomeza mu gihe kitashira.

Melatonine izantera ubwoba mu gitondo gikurikira?

Rimwe na rimwe. Melatonine irashira vuba, bityo ubwoba bwo mu gitondo mubisanzwe bishatse kuvuga ko urugero rwari rwinshi cyane cyangwa rwafashwe ku buryo burenze, ntabwo ari ikintu kibi ku bantu. Ikinyobwa cya 5 mg saa cyenda z'ijoro kizaba gikora saa munani. Ni nayo mpamvu Mayo Clinic ivuga ko utagomba gutwara imodoka iminota igera kuri itanu nyuma yo gufata urugero. Dufate kare, kandi ufate bike.

Melatonine itera kuzamuka kw'ibiro?

Si ibisanzwe. Kuzamuka kw'ibiro ntabwo byemejwe ko melatonine ifite ku bantu. Ibirego biherereye kuri interineti bifite imizi mu bushakashatsi bw'inyamaswa hamwe n'akazi gato gato ku rugero rw'inzara, imisemburo, n'umubiri w'umukara, nta n'imwe mu zihinduka mu buryo bugaragara ku bipimo abantu bakoresha byo gusinzira. Niba ibiro byawe bihinduka, shakisha igihe cyo gusinzira, imiti, n'imikorere y'imyanya ndangagitsindagiriro mbere.

Inyungu zidasanzwe za melatonine zigashira iyo wabiretse?

Yego. Ku bantu benshi bakuru, inyungu zidasanzwe za melatonine nka etse, ubwoba, n'ikibazo cy'inzozi bigomba gushira mu gihe cy'iminsi mike nyuma yo kubireka, kuko ibintu bikoreshwa vuba kandi ingaruka ntizikwirakwira. Ba ukuri ku bimenyetso, nubwo bimeze gutyo: amakuru ku bihe inzozi ziguma nyuma yo kubireka ni make. Niba hari ikintu cyacyo kiguma nyuma y'icyumweru kimwe, kimugisuzume aho kwibwiriza.

Nshobora gufata melatonine nkiri bwite cyangwa nkonsa?

Oya. Ntabwo ari uko wabimenyesheje umuganga. Amakuru y'ubuzima mu gihe cy'ubutaka no kwonsa ni make, kandi melatonine ni hormone aho kuba icyo kintu gifasha gusinzira, bityo impamvu isanzwe yo "ni kamere" ntibibaho. Gabana n'umuganga uri kwita ku butaka bwawe, washobora gutanga uburyo bwo gusinzira budashingiye ku miti hamwe n'ikibazo cyawe aho kuba urugero rusanzwe.

Melatonine ni nziza ku bana?

Rimwe na rimwe, ariko urugero n'igihe bigomba kuva ku muntu w'umuganga, aho kuba ku kintu cyanditse cyangwa ku rubuga rwa babyeyi, nk'uko ibyo American Academy of Sleep Medicine ivuga. Ibibazo by'ibitotsi by'abana akenshi bifite impamvu zikemurwa melatonine ikora gusa. Bitewe n'amakuru y'ibibazo byo gutera gutera, igikoresho cyose mu nzu ifite abana bato kigomba kuba mu kabati gafungirwa, ntabwo ari ku rubuga rw'igitanda.

Incamake ku ngaruka zidasanzwe za melatonine

Ku bantu benshi bakuru, ingaruka zidasanzwe za melatonine ni nto, zidasanzwe, kandi zishobora kugaruka, kandi ikibazo kinini ni ikibatile kuruta iby'umubiri. Ibintu bitatu byo gukora uyu mugoroba: tangira kuri 0.5 kugeza 1 mg, ugure ikintu gifite ikimenyetso cya USP Verified cyangwa NSF, kandi ugishyire kure y'abana nk'umuti wose wanditse. Noneho shira igihe cyo gusubiramo. Melatonine yo mu gitondo yagiye iba burundu igomba kuganirwa n'umuganga aho gusubiza mu buryo budasanzwe. Hagati y'insengero, porogaramu y'inshuti y'ubuzima nka August AI irashobora kugufasha gukurikirana ibitotsi, urugero, n'ingaruka zidasanzwe, nk'inyongerwa kuri serivisi kandi ntibibe isubirwamo.

Ibirangire: Ingingo iyi ni yo kumenyesha gusa kandi ntibishobora kwitirirwa nk'inama ya muganga. Guhora wamamaza umuganga wize kugirango ugure nuburyo bwo kuvura. Niba ufite ibibazo bikomeye by'ubuzima, hamagaza 911 cyangwa jya ku cyumba cy'ibitaro cy'ihutirwa ubwo bwose.