Melatonin Achanyatso Kubatsira Iwe Kurara Zvirinani?

Zvemukati

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Kana ukatambura nekurara husiku, pamwe wakamboedza mishonga yese mubhuku: hot tubs, a 'no electronics in the bedroom' rule, a cooler sleep space. Asi zvakadiniko nezve melatonin inowedzera? Ivo anofanira Iva nani pane mapiritsi ekurara kana muviri wako watogadzira iyo hormone zvakasununguka, handiti? Zvakanaka, mhando.

Kana zuva ratanga kuvira, unoburitsa hormone melatonin, iyo inotaurira muviri wako kuti inguva yekurara, anodaro W. Christopher Winter, MD, nyanzvi yekurara uye director wezvekurapa nzvimbo yekurapa yekurara paMartha Jefferson Hospital muCharlottesville, VA.

Asi uchiwedzera imwe melatonin kuhurongwa hwako mufomu yepiritsi inogona kunge iine yekunyaradza, mabhenefiti anogona kunge asina kukura sezvaungatarisira: Melatonin haizoitirwe zvimwe. mhando kurara, anodaro Chando. Zvinogona kungokuita iwe-zvakanaka-kurara. (Hezvino izvo zvaunofanira chaizvo Kudya kwekurara zvirinani.)

Rimwe dambudziko: Tora manheru ega ega, uye mishonga inogona kurasikirwa nekushanda kwayo, anodaro Winter. Nokufamba kwenguva, kunonoka kwehusiku dose kunogona kusundira circadian rhythm yako gare gare uye gare gare. "Unonyengera uropi hwako kufunga kuti zuva rave kudoka iwe uchizorara - kwete kana zuva rave kunyura," anodaro Winter. Izvi zvinogona kubatsira kune mamwe matambudziko ezzz pasi pemutsara (sekusakwanisa kurara kusvika gare gare husiku).

"Kana iwe uri kutora melatonin manheru ega ega, ini ndaizobvunza, 'nei?'," Anodaro Winter. (Ona: 6 Zvikonzero Zvisinganzwisisike Iwe Uchiri Muka.)

Mushure mezvose, nzira dzakanakisa dzekushandisa iyo yekuwedzera haisi yeiyo snooze iri nani, asi kuchengetedza yako yemukati wachi wachi-yako circadian mutinhimira-mukutarisa. Kana iwe wakarembera kana kuita rimwe basa rekuchinja, melatonin inogona kukubatsira kugadzirisa, Chando anodaro. Heino muenzaniso: Kana wakananga kumabvazuva (iyo yakaoma pamuviri wako pane kubhururuka kumadokero), kutora melatonin husiku hushoma rwendo rwako usati waenda kunogona kukubatsira kurwisa shanduko yenguva. "Unogona kuzvisimbisa kuti zuva rava kunyura risati ranyatsoita," anodaro Winter. (Ona aya 8 Mazano Emagetsi kubva kuNight Shift Workers.)

Hazvina mhosva kuti chii, zvakadaro, namatira pamamirigiramu matatu padosi. Zvimwe hazvisi nani: "Hausi kuzowana imwe yemhando yekurara kana iwe ukatora yakawanda; urikungoishandisa nekuda kwekunyaradza."

Uye usati watendeukira kubhodhoro, funga nezve mamwe maratidziro ehupenyu, anodaro Nguva yechando. Kurovedza muviri uye kuzviratidza kumwenje unopenya mukati mezuva (uye kupenya kwakapfava husiku) zvinogona zvese kusimudzira chako kugadzirwa kwemelatonin pasina unofanira kuisa piritsi mumuromo mako, anodaro. Isu tinokurudzirawo izvi zvinomwe Yoga Anotambanudza Kukubatsira Iwe Kurara Kurara nekukurumidza.

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