{"id":2554,"date":"2022-10-23T23:32:52","date_gmt":"2022-10-23T20:32:52","guid":{"rendered":"https:\/\/www.planteea.ro\/blog\/?p=2554"},"modified":"2022-10-25T01:18:39","modified_gmt":"2022-10-24T22:18:39","slug":"melatonina-cum-ne-poate-ajuta-sa-avem-un-somn-odihnitor","status":"publish","type":"post","link":"https:\/\/www.planteea.ro\/blog\/melatonina-cum-ne-poate-ajuta-sa-avem-un-somn-odihnitor\/","title":{"rendered":"Melatonina &#8211; Cum ne poate ajuta s\u0103 avem un somn odihnitor"},"content":{"rendered":"\n<p>Un <strong>somn odihnitor<\/strong> este absolut necesar pentru buna func\u021bionare a \u00eentregului organism. Atunci c\u00e2nd adormim greu, ne trezim de mai multe ori \u00een timpul nop\u021bii sau ne trezim obosi\u021bi, simpla \u00eendeplinire a sarcinilor de zi cu zi devine o corvoad\u0103.<\/p>\n\n\n\n<p>Un&nbsp;<strong>supliment<\/strong>&nbsp;care ne poate ajuta atunci c\u00e2nd ne confrunt\u0103m cu aceste probleme este<strong>&nbsp;melatonina<\/strong>, numit\u0103 si&nbsp;&#8222;<strong>hormonul somnului<\/strong>&#8222;.<\/p>\n\n\n\n<p><strong>Afl\u0103 care este rolul <a href=\"https:\/\/www.planteea.ro\/suplimente\/capsule-melatonina\/\">suplimentelor cu melatonin\u0103<\/a>, ce impact pot avea asupra s\u0103n\u0103t\u0103\u021bii \u00eentregului organism \u0219i c\u00e2nd este recomandat s\u0103 supline\u0219ti produc\u021bia natural\u0103 a organismului.<\/strong><\/p>\n\n\n\n<h1 class=\"wp-block-heading\" id=\"h-ce-este-melatonina\">Ce este melatonina ?<\/h1>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter is-resized\"><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/www.planteea.ro\/blog\/wp-content\/uploads\/2022\/10\/image-36.png\" alt=\"\" class=\"wp-image-2527\" width=\"507\" height=\"338\" \/><\/figure>\n<\/div>\n\n\n<p><strong>Melatonina<\/strong>&nbsp;este produs\u0103 natural de glanda pineal\u0103 din creier \u0219i eliberat\u0103 apoi \u00een s\u00e2nge.&nbsp;<strong>Melatonina<\/strong>&nbsp;poate fi produs\u0103 \u0219i artificial, \u00een laborator, sub form\u0103 de medicament\/<strong>supliment alimentar<\/strong>, \u00een diferite forme: creme, geluri, solu\u021bii sau sub form\u0103 de spray.<\/p>\n\n\n\n<p>Secre\u021bia de melatonin\u0103 \u00een organism este str\u00e2ns legat\u0103 de intensitatea luminii. <\/p>\n\n\n\n<p>\u00cen timpul zilei, produc\u0163ia de melatonin\u0103 este inhibat\u0103, \u00een timp ce seara, sau pe m\u0103sur\u0103 ce se \u00eentunec\u0103, organismul \u00eencepe s\u0103 produc\u0103 mai mult\u0103 melatonin\u0103, astfel fiind indus\u0103 starea natural\u0103 de somnolen\u021b\u0103.<\/p>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter is-resized\"><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/www.planteea.ro\/blog\/wp-content\/uploads\/2022\/10\/image-42-1200x800.png\" alt=\"\" class=\"wp-image-2548\" width=\"577\" height=\"385\" srcset=\"https:\/\/www.planteea.ro\/blog\/wp-content\/uploads\/2022\/10\/image-42-1200x800.png 1200w, https:\/\/www.planteea.ro\/blog\/wp-content\/uploads\/2022\/10\/image-42-500x333.png 500w, https:\/\/www.planteea.ro\/blog\/wp-content\/uploads\/2022\/10\/image-42-1536x1024.png 1536w, https:\/\/www.planteea.ro\/blog\/wp-content\/uploads\/2022\/10\/image-42-2048x1366.png 2048w\" sizes=\"auto, (max-width: 577px) 100vw, 577px\" \/><\/figure>\n<\/div>\n\n\n<p>De aceea, <strong>melatonina<\/strong> este asociat\u0103 cu <strong>reglarea ciclului somn-veghe<\/strong> din organism. Ca o curiozitate, nivelul de melatonin\u0103 din timpul nop\u021bii este de 10 ori mai mare dec\u00e2t \u00een timpul zilei.<\/p>\n\n\n\n<p>Un ritm circadian sau ciclu circadian, este un proces natural, intern, care regleaz\u0103 ciclul somn-veghe \u0219i se repet\u0103 aproximativ la fiecare 24 de ore.<\/p>\n\n\n\n<p><strong>Nivelul de melatonin\u0103 variaz\u0103 \u00een func\u021bie de v\u00e2rst\u0103<\/strong>. Glanda pineal\u0103 \u00eencepe s\u0103 secrete melatonin\u0103 \u00eencep\u00e2nd din luna a 3-a \u015fi a 4-a de via\u021b\u0103 \u0219i cre\u0219te p\u00e2n\u0103 la v\u00e2rsta de 1-3 ani. Apoi scade \u0219i continu\u0103 s\u0103 scad\u0103 odat\u0103 cu \u00eenaintarea \u00een v\u00e2rst\u0103. A\u0219a se explic\u0103 de ce <strong>v\u00e2rstnicii secret\u0103 o cantitate foarte mic\u0103 melatonin\u0103 \u0219i sufer\u0103 din cauza<\/strong>&nbsp;<strong>insomniilor<\/strong>.<\/p>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter is-resized\"><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/www.planteea.ro\/blog\/wp-content\/uploads\/2022\/10\/image-39-1200x768.png\" alt=\"\" class=\"wp-image-2545\" width=\"565\" height=\"361\" srcset=\"https:\/\/www.planteea.ro\/blog\/wp-content\/uploads\/2022\/10\/image-39-1200x768.png 1200w, https:\/\/www.planteea.ro\/blog\/wp-content\/uploads\/2022\/10\/image-39-500x320.png 500w, https:\/\/www.planteea.ro\/blog\/wp-content\/uploads\/2022\/10\/image-39-1536x983.png 1536w, https:\/\/www.planteea.ro\/blog\/wp-content\/uploads\/2022\/10\/image-39.png 1832w\" sizes=\"auto, (max-width: 565px) 100vw, 565px\" \/><\/figure>\n<\/div>\n\n\n<h2 class=\"wp-block-heading\">Studii<\/h2>\n\n\n\n<p>\u00centr-o <strong>meta-analiz\u0103 a 19&nbsp;studii&nbsp;efectuate de cercet\u0103tori din Brazilia \u0219i America<\/strong> pe un e\u0219antion de 1683 <strong>adul\u021bi \u0219i copii cu tulbur\u0103ri de somn<\/strong> se arat\u0103 c\u0103 administrarea unui&nbsp;<strong>supliment cu melatonin\u0103<\/strong>&nbsp;pe o perioad\u0103 de la 7 p\u00e2n\u0103 la 28 de zile (perioad\u0103 de tratament personalizat\u0103 pentru fiecare pacient \u00een parte) a redus timpul necesar adormirii, a crescut timpul total de somn \u0219i a \u00eembun\u0103t\u0103\u021bit calitatea somnului.<\/p>\n\n\n\n<p><strong>Rolul melatoninei este mult mai complex dec\u00e2t reglarea somnului. <\/strong><\/p>\n\n\n\n<p><strong>Studiile au demonstrat c\u0103 melatonina regleaz\u0103 \u0219i ritmurile neuroendocrine sau temperatura corpului.<\/strong>&nbsp;De asemenea:<\/p>\n\n\n\n<ul class=\"wp-block-list\"><li><strong>cre\u0219te imunitatea organismului;<\/strong><\/li><li><strong>ofer\u0103 protec\u021bie cardiovascular\u0103 (ajut\u0103 la reglarea tensiunii arteriale \u0219i a sistemului cardiovascular autonom);<\/strong><\/li><li><strong>are o activitate antidiabetic\u0103;<\/strong><\/li><li><strong>are o activitatea antioxidant\u0103;<\/strong><\/li><li><strong>are o activitatea anticanceroas\u0103;<\/strong><\/li><li><strong>are propriet\u0103\u021bi antiinflamatorii;<\/strong><\/li><li><strong>lupt\u0103 \u00eempotriva obezit\u0103\u021bii (are efecte asupra masei corporale \u0219i a celei osoase);<\/strong><\/li><li><strong>lupt\u0103 \u00eempotriva \u00eemb\u0103tr\u00e2nirii.<\/strong><\/li><\/ul>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter is-resized\"><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/www.planteea.ro\/blog\/wp-content\/uploads\/2022\/10\/image-43.png\" alt=\"\" class=\"wp-image-2549\" width=\"565\" height=\"276\" srcset=\"https:\/\/www.planteea.ro\/blog\/wp-content\/uploads\/2022\/10\/image-43.png 920w, https:\/\/www.planteea.ro\/blog\/wp-content\/uploads\/2022\/10\/image-43-500x245.png 500w\" sizes=\"auto, (max-width: 565px) 100vw, 565px\" \/><\/figure>\n<\/div>\n\n\n<h1 class=\"wp-block-heading\">Propriet\u0103\u021bile melatoninei<\/h1>\n\n\n\n<ul class=\"wp-block-list\"><li>Este denumit\u0103&nbsp;<strong>hormonul tinere\u0163ii \u015fi al vitalit\u0103\u0163ii sau al somnului<\/strong>, cu rol antioxidant mai puternic dec\u00e2t al vitaminelor C, E \u015fi beta-carotenului, fapt ce stimuleaz\u0103 sistemul imunitar.<\/li><li>Ac\u0163ioneaz\u0103 direct pentru a <strong>inhiba celulele canceroase<\/strong>, at\u00e2t pentru a suprima proliferarea celulelor canceroase, c\u00e2t \u015fi pentru a reduce capacitatea unei tumori de a metastaza.<\/li><li><strong>Scade tensiunea arterial\u0103<\/strong>, reduce insomnia, are <strong>efect antiinflamator<\/strong> \u0219i <strong>regleaz\u0103 bioritmul<\/strong>.<\/li><li>Are <strong>efect protector \u00eempotriva bolilor cardiovasculare<\/strong>.<\/li><li>Suplimentarea cu melatonin\u0103 cre\u015fte glutationul \u015fi superoxid-dismutaza (SOD), dou\u0103 enzime antioxidante importante pentru creier, cu rol protector \u00eempotriva bolilor neurodegenerative.<\/li><li><strong>Melatonina<\/strong> ajut\u0103 la eliminarea pl\u0103cii de protein\u0103 beta-amiloid, fapt ce previne <strong>boala Alzheimer<\/strong>.<\/li><li>Are rol \u00een regenerarea nervilor spinali, ac\u021bion\u00e2nd ca un agent <strong>antiinflamator<\/strong> pentru eliminarea radicalilor liberi, reduc\u00e2nd edemul&nbsp;la locul leziunii \u0219i degenerarea nervilor.<\/li><li>\u00cen cazul <strong>diabetului zaharat de tip 2<\/strong>, melatonina combinat\u0103 cu exerci\u0163iile fizice zilnice, mai ales \u00een prima parte a zilei, <strong>reduce rezisten\u021ba la insulin\u0103<\/strong>, hipertensiunea arterial\u0103 \u0219i oboseala.<\/li><li><strong>Reduce anxietatea<\/strong> \u0219i utilizarea sedativelor, \u00eembun\u0103t\u0103\u021bind calitatea somnului.<\/li><\/ul>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter is-resized\"><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/www.planteea.ro\/blog\/wp-content\/uploads\/2022\/10\/image-37.png\" alt=\"\" class=\"wp-image-2534\" width=\"416\" height=\"415\" srcset=\"https:\/\/www.planteea.ro\/blog\/wp-content\/uploads\/2022\/10\/image-37.png 769w, https:\/\/www.planteea.ro\/blog\/wp-content\/uploads\/2022\/10\/image-37-500x500.png 500w, https:\/\/www.planteea.ro\/blog\/wp-content\/uploads\/2022\/10\/image-37-150x150.png 150w\" sizes=\"auto, (max-width: 416px) 100vw, 416px\" \/><\/figure>\n<\/div>\n\n\n<p><a href=\"https:\/\/www.planteea.ro\/melatonina-3mg-30cp-seva-plant\/\"><strong>Suplimentul cu melatonin\u0103<\/strong>&nbsp;<\/a>de la&nbsp;<strong>SEVA PLANT&nbsp;<\/strong>este recomandat pentru prevenirea \u0219i tratarea st\u0103rilor de&nbsp;<strong>insomnie<\/strong>&nbsp;sau <strong>tulbur\u0103rilor de somn<\/strong> induse de schimbarea fusului orar, de&nbsp;<strong>stres si de anxietate<\/strong>.<\/p>\n\n\n\n<p><strong>Melatonina<\/strong>&nbsp;<strong>induce \u00een mod natural somnul<\/strong> si ii \u00eembun\u0103t\u0103\u021be\u0219te calitatea, fiind denumita si <strong>\u201eceasul corpului\u201d<\/strong>. Totodat\u0103, contribuie eficient \u00een \u00eencetinirea procesului natural de \u00eemb\u0103tr\u00e2nire a organismului.<\/p>\n\n\n\n<h3 class=\"wp-block-heading\"><strong>Capsulele cu melatonin\u0103&nbsp;<\/strong>de la&nbsp;<strong>SEVA PLANT<\/strong>&nbsp;au urm\u0103toarele ac\u021biuni \u0219i recomand\u0103ri:<\/h3>\n\n\n\n<ul class=\"wp-block-list\"><li><strong>Contribuie la reducerea timpului necesar pentru a adormi<\/strong><\/li><li><strong>Ajut\u0103 la \u00eembun\u0103t\u0103\u021birea calit\u0103\u021bii somnului<\/strong><\/li><li><strong>Regleaz\u0103 ritmul circadian<\/strong><\/li><li><strong>Ajut\u0103 la un somn odihnitor<\/strong><\/li><li><strong>Induce somnul<\/strong><\/li><li><strong>Combate insomniile<\/strong><\/li><\/ul>\n\n\n\n<h2 class=\"wp-block-heading\">Administrarea suplimentelor cu melatonin\u0103:<\/h2>\n\n\n\n<p>Se recomand\u0103 administrarea<strong> a unei capsule\/zi<\/strong>,&nbsp;<strong>cu aproximativ 30 de minute&nbsp;\u00eenainte de culcare<\/strong>&nbsp;sau conform sfatului medicului specialist.<\/p>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter is-resized\"><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/www.planteea.ro\/blog\/wp-content\/uploads\/2022\/10\/image-46.png\" alt=\"\" class=\"wp-image-2552\" width=\"584\" height=\"292\" srcset=\"https:\/\/www.planteea.ro\/blog\/wp-content\/uploads\/2022\/10\/image-46.png 750w, https:\/\/www.planteea.ro\/blog\/wp-content\/uploads\/2022\/10\/image-46-500x250.png 500w\" sizes=\"auto, (max-width: 584px) 100vw, 584px\" \/><\/figure>\n<\/div>\n\n\n<h1 class=\"wp-block-heading\"><strong>Ce se \u00eent\u00e2mpl\u0103 atunci c\u00e2nd exist\u0103 un dezechilibru al melatoninei \u00een organism<\/strong><\/h1>\n\n\n\n<p>Secre\u021bia de melatonin\u0103 este influen\u021bat\u0103, pe l\u00e2ng\u0103 lumin\u0103\/\u00eentuneric, \u0219i de al\u021bi factori. Astfel,&nbsp;<strong>factorii care scad nivelul melatoninei \u00een organism<\/strong>, includ:<\/p>\n\n\n\n<ul class=\"wp-block-list\"><li><strong>v\u00e2rsta \u2013 secre\u021bia de melatonin\u0103 \u00eencepe s\u0103 scad\u0103 la v\u00e2rsta adult\u0103 pentru a ajunge la cele mai sc\u0103zute niveluri la b\u0103tr\u00e2ne\u021be (la unii b\u0103tr\u00e2ni sintetizarea melatoninei poate s\u0103 se opreasc\u0103)<\/strong><\/li><li><strong>lumina albastr\u0103 \u2013 lumina produs\u0103 de unele dispozitive electronice precum ecranele telefoanelor inteligente, a tabletelor, etc. este suficient de puternic\u0103 \u00eenc\u00e2t s\u0103 p\u0103c\u0103leasc\u0103 glanda pineal\u0103 \u0219i s\u0103 opreasc\u0103 sintetizarea hormonului somnului, melatonina<\/strong><\/li><li><strong>diferen\u021bele de fus orar<\/strong><\/li><li><strong>consumul de alcool<\/strong><\/li><li><strong>consumul de cofein\u0103<\/strong><\/li><li><strong>fumatul<\/strong><\/li><li><strong>administrarea unor medicamente<\/strong><\/li><li><strong>munca \u00een schimburi, etc.<\/strong><\/li><\/ul>\n\n\n\n<p>Dezechilibrele ap\u0103rute \u00een nivelurile melatoninei \u00een organismul uman duc la deregl\u0103ri ale ritmului circadian. Efectele acestor deregl\u0103ri se traduc la nivelul organismului printr-o serie de&nbsp;<strong>manifest\u0103ri<\/strong>, \u0219i anume:<\/p>\n\n\n\n<ul class=\"wp-block-list\"><li><strong>dificult\u0103\u021bi \u00een a adormi<\/strong><\/li><li><strong>dificult\u0103\u021bi \u00een men\u021binerea unui somn ne\u00eentrerupt<\/strong><\/li><li><strong>somn de calitate sc\u0103zut\u0103<\/strong><\/li><li><strong>treziri \u00een timpul nop\u021bii cu imposibilitatea de a adormi din nou<\/strong><\/li><li><strong>trezirea cu stare de oboseal\u0103<\/strong><\/li><li><strong>dureri de cap<\/strong><\/li><li><strong>agita\u021bie pe timpul zilei<\/strong><\/li><li><strong>tulbur\u0103ri de concentrare<\/strong><\/li><li><strong>sc\u0103derea performan\u021belor cognitive<\/strong><\/li><li><strong>tulbur\u0103ri de coordonare<\/strong><\/li><li><strong>dureri abdominale etc.<\/strong><\/li><\/ul>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter is-resized\"><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/www.planteea.ro\/blog\/wp-content\/uploads\/2022\/10\/image-45.png\" alt=\"\" class=\"wp-image-2551\" width=\"550\" height=\"366\" srcset=\"https:\/\/www.planteea.ro\/blog\/wp-content\/uploads\/2022\/10\/image-45.png 700w, https:\/\/www.planteea.ro\/blog\/wp-content\/uploads\/2022\/10\/image-45-500x333.png 500w\" sizes=\"auto, (max-width: 550px) 100vw, 550px\" \/><\/figure>\n<\/div>\n\n\n<h1 class=\"wp-block-heading\">Beneficiile administr\u0103rii suplimentelor cu melatonin\u0103<\/h1>\n\n\n\n<h4 class=\"wp-block-heading\"><strong>DEPRESIA<\/strong>&nbsp;<strong>SEZONIER\u0102<\/strong><\/h4>\n\n\n\n<p>Depresia sezonier\u0103 este legat\u0103 de schimb\u0103rile anotimpurilor \u0219i apare \u00een aceea\u0219i perioad\u0103 din an, de regul\u0103 sf\u00e2r\u0219itul toamnei p\u00e2n\u0103 la \u00eenceputul iernii. Unele cercet\u0103ri indic\u0103 faptul c\u0103 aceast\u0103 afec\u021biune este legat\u0103 de modific\u0103ri ale ritmului circadian cauzate de schimb\u0103rile sezoniere ale luminii.<\/p>\n\n\n\n<h4 class=\"wp-block-heading\"><strong>BOALA DE REFLUX GASTROESOFAGIAN<\/strong><\/h4>\n\n\n\n<p>Cercet\u0103rile au ar\u0103tat c\u0103 administrarea suplimentelor de melatonin\u0103, singure sau \u00eempreun\u0103 cu alte medicamente, poate fi eficient\u0103 \u00een ameliorarea arsurilor la stomac \u0219i a simptomelor bolii de reflux gastroesofagian (BRGE).<\/p>\n\n\n\n<h4 class=\"wp-block-heading\">F<strong>AVORIZEAZ\u0102 CRE\u0218TEREA MASEI MUSCULARE<\/strong><\/h4>\n\n\n\n<p>\u00centr-un studiu publicat \u00een revista de Fiziologie aplicat\u0103, nutri\u021bie \u0219i metabolism din Canada, SUA, se arat\u0103 c\u0103 melatonina ajut\u0103 la cre\u0219terea masei musculare \u00een cazul femeilor aflate la postmenopauz\u0103. Alte cercet\u0103ri indic\u0103 faptul c\u0103 acest hormon protejeaz\u0103 \u0219i sportivii de leziunile musculare. Speciali\u0219tii sus\u021bin c\u0103<strong>&nbsp;melatonina&nbsp;reduce stresul oxidativ indus de efortul fizic intens \u0219i sus\u021bine organismul \u00een procesul de cre\u0219tere a masei musculare<\/strong>. Acest lucru este posibil datorit\u0103 propriet\u0103\u021bilor antioxidante ale melatoninei care combat efectele negative ale stresului oxidativ.<\/p>\n\n\n\n<h4 class=\"wp-block-heading\"><strong>DEGENERESCEN\u021aA MACULAR\u0102 LEGAT\u0102 DE V\u00c2RST\u0102<\/strong><\/h4>\n\n\n\n<p>Unele studii sugereaz\u0103 c\u0103 administrarea&nbsp;<strong>suplimentelor de melatonin\u0103<\/strong>&nbsp;poate ajuta \u00een tratarea unor afec\u021biuni oculare cauzate de \u00eemb\u0103tr\u00e2nire \u0219i inflama\u021bie, precum:<\/p>\n\n\n\n<ul class=\"wp-block-list\"><li>degenerescen\u021ba macular\u0103 legat\u0103 de v\u00e2rst\u0103<\/li><li>uveita<\/li><li>glaucomul<\/li><\/ul>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter is-resized\"><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/www.planteea.ro\/blog\/wp-content\/uploads\/2022\/10\/image-44.png\" alt=\"\" class=\"wp-image-2550\" width=\"559\" height=\"273\" srcset=\"https:\/\/www.planteea.ro\/blog\/wp-content\/uploads\/2022\/10\/image-44.png 920w, https:\/\/www.planteea.ro\/blog\/wp-content\/uploads\/2022\/10\/image-44-500x245.png 500w\" sizes=\"auto, (max-width: 559px) 100vw, 559px\" \/><\/figure>\n<\/div>\n\n\n<h4 class=\"wp-block-heading\"><strong>TULBUR\u0102RILE DE SOMN<\/strong><\/h4>\n\n\n\n<p>Melatonina este un remediu natural comun pentru tulbur\u0103rile de somn, precum&nbsp;insomnia.<\/p>\n\n\n\n<p><strong>Studiile arat\u0103 c\u0103 administrarea suplimentelor de melatonin\u0103 poate s\u0103:<\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\"><li>ajute oamenii s\u0103 adoarm\u0103 mai repede<\/li><li>\u00eembun\u0103t\u0103\u021beasc\u0103 durata somnului<\/li><li>influen\u021beze calitatea somnului, \u00eembun\u0103t\u0103\u021bind-o<\/li><li>ajute la ameliorarea tulbur\u0103rii de somn de ritm circadian la nev\u0103z\u0103tori<\/li><li>reduc\u0103 timpul necesar pentru a adormi la adul\u021bii \u0219i copiii afecta\u021bi de tulburarea de somn \u00eent\u00e2rziat\u0103 \u00een faza de veghe (modelul de somn este \u00eent\u00e2rziat cu dou\u0103 ore sau mai mult fa\u021b\u0103 de un model conven\u021bional)<\/li><li>ajute adul\u021bii \u00een v\u00e2rst\u0103 care sufer\u0103 de insomnie<\/li><li>amelioreze simptomele cauzate de diferen\u021bele de fus orar<\/li><li>ajute \u00een tratarea tulbur\u0103rilor de somn la copiii cu dizabilit\u0103\u021bi (prima linie de tratament o reprezint\u0103 formarea unor bune obiceiuri de culcare).<\/li><\/ul>\n\n\n\n<p>Nu este clar dac\u0103 suplimentele de melatonin\u0103 ajut\u0103 la \u00eembun\u0103t\u0103\u021birea calit\u0103\u021bii \u0219i cantit\u0103\u021bii somnului \u00een timpul zilei la persoanele care lucreaz\u0103 \u00een tura de noapte.<\/p>\n\n\n\n<h4 class=\"wp-block-heading\"><strong>AUTISMUL<\/strong><\/h4>\n\n\n\n<p>Multe persoane afectate de autism prezint\u0103 niveluri sc\u0103zute ale melatoninei \u00een organism \u0219i pot prezenta tulbur\u0103ri de somn.<\/p>\n\n\n\n<p>Un studiu din 2014 a ar\u0103tat c\u0103 administrarea suplimentelor de melatonin\u0103 a ajutat la adormire \u0219i a \u00eembun\u0103t\u0103\u021bit cantitatea \u0219i calitatea somnului acestor persoane. De asemenea, autorii studiului au men\u021bionat c\u0103 somnul \u00eembun\u0103t\u0103\u021bit a dus la \u00eembun\u0103t\u0103\u021birea comportamentului pe timpul zilei. Dar, \u0219i \u00een acest caz, mai multe studii sunt necesare.<\/p>\n\n\n\n<h4 class=\"wp-block-heading\"><strong>TINITUS<\/strong><\/h4>\n\n\n\n<p>Un studiu mic a ar\u0103tat reducerea&nbsp; zgomotului din urechea intern\u0103 \u0219i \u00eembun\u0103t\u0103\u021birea calit\u0103\u021bii somnului&nbsp; la persoanele cu tinitus (afec\u021biune caracterizat\u0103 prin auzirea de zgomote \u00een urechi, chiar \u0219i \u00een lipsa unui zgomot extern).<\/p>\n\n\n\n<h4 class=\"wp-block-heading\"><strong>DURERILE DE CAP<\/strong><\/h4>\n\n\n\n<p>Exist\u0103 dovezi c\u0103 melatonina poate ajuta \u00een tratarea durerilor de cap, dar nu se cunoa\u0219te ce formul\u0103 sau doz\u0103 ar putea func\u021biona cel mai bine.<\/p>\n\n\n\n<h4 class=\"wp-block-heading\"><strong>TENSIUNEA ARTERIAL\u0102 CRESCUT\u0102<\/strong><\/h4>\n\n\n\n<p>Administrarea unei forme cu eliberare controlat\u0103 a melatoninei pe cale oral\u0103 \u00eenainte de culcare pare s\u0103 scad\u0103 tensiunea arterial\u0103 la persoanele&nbsp;hipertensive.<\/p>\n\n\n\n<h4 class=\"wp-block-heading\"><strong>CANCER<\/strong><\/h4>\n\n\n\n<p>Administrarea unor doze mari de melatonin\u0103, fie pe cale oral\u0103, fie injectabil, \u00eempreun\u0103 cu alte tratamente pentru cancer (chimioterapie \u0219i radioterapie), ar putea reduce dimensiunile tumorii \u0219i ar putea \u00eembun\u0103t\u0103\u021bi speran\u021ba de via\u021b\u0103 la unele persoane cu cancer (cancer de s\u00e2n, colon,&nbsp;cancer renal, cerebral \u0219i&nbsp;cancer pulmonar).<\/p>\n\n\n\n<h1 class=\"wp-block-heading\">Alimente bogate \u00een melatonin\u0103 pentru un somn odihnitor<\/h1>\n\n\n\n<figure class=\"wp-block-image\"><img loading=\"lazy\" decoding=\"async\" width=\"635\" height=\"423\" src=\"https:\/\/www.planteea.ro\/blog\/wp-content\/uploads\/2022\/10\/image-38.png\" alt=\"\" class=\"wp-image-2543\" srcset=\"https:\/\/www.planteea.ro\/blog\/wp-content\/uploads\/2022\/10\/image-38.png 635w, https:\/\/www.planteea.ro\/blog\/wp-content\/uploads\/2022\/10\/image-38-500x333.png 500w\" sizes=\"auto, (max-width: 635px) 100vw, 635px\" \/><\/figure>\n\n\n\n<p>Cercet\u0103tori din mai multe centre universitare din China au descoperit c\u0103 melatonina se reg\u0103se\u0219te \u0219i \u00een unele alimente.<\/p>\n\n\n\n<p>Triptofanul este unul dintre cei opt aminoacizi esen\u00ad\u0163iali ce nu poate fi sintetizat de c\u0103tre organism, de aceea trebuie introdus printr-o alimenta\u021bie corespunz\u0103toare.<\/p>\n\n\n\n<p><strong>Triptofanul este precursorul melatoninei, serotoninei \u015fi al vitaminei PP<\/strong>.<\/p>\n\n\n\n<p><strong>Cele mai importante surse de triptofan sunt:<\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\"><li><strong>bananele<\/strong><\/li><li><strong><a href=\"https:\/\/www.planteea.ro\/nucifere\/nuca\/\">nucile<\/a><\/strong><\/li><li><strong><a href=\"https:\/\/www.planteea.ro\/oleaginoase\/migdale-crude-intregi\/\">migdalele<\/a><\/strong><\/li><li><strong><a href=\"https:\/\/www.planteea.ro\/nucifere\/caju\/\">caju<\/a><\/strong><\/li><li><strong><a href=\"https:\/\/www.planteea.ro\/nucifere\/fistic\/\">fisticul<\/a><\/strong><\/li><li><strong><a href=\"https:\/\/www.planteea.ro\/ciocolate-tablete\/neagra-amaruie\/\">cio\u00adco\u00adla\u00adt\u0103 neagr\u0103 cu concentra\u0163ie de cacao de peste 85%<\/a><\/strong><\/li><li><strong>car\u00adnea de curcan,<\/strong><\/li><li><strong>sfecla ro\u015fie, ceapa ro\u015fie, legumele cu frun\u00adze verzi (broccoli, fasole verde, varz\u0103, salat\u0103)<\/strong><\/li><\/ul>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-full is-resized\"><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/www.planteea.ro\/blog\/wp-content\/uploads\/2022\/10\/image-47.png\" alt=\"\" class=\"wp-image-2561\" width=\"492\" height=\"312\" srcset=\"https:\/\/www.planteea.ro\/blog\/wp-content\/uploads\/2022\/10\/image-47.png 700w, https:\/\/www.planteea.ro\/blog\/wp-content\/uploads\/2022\/10\/image-47-500x318.png 500w\" sizes=\"auto, (max-width: 492px) 100vw, 492px\" \/><\/figure>\n<\/div>\n\n\n<p><strong>Alte sur\u00adse melatonin\u0103 sunt:<\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\"><li><strong>strugurii negri<\/strong><\/li><li><strong>c\u0103psunile<\/strong><\/li><li><strong>ananasul<\/strong><\/li><li><strong>caisele<\/strong><\/li><li><strong>cire\u015fele<\/strong><\/li><li><strong>portocalele<\/strong><\/li><li><strong><a href=\"https:\/\/www.planteea.ro\/fructe-uscate\/smochine-uscate\/\">smochinele<\/a><\/strong><\/li><li><strong><a href=\"https:\/\/www.planteea.ro\/stafide-aurii-250g-seva-food\/\">stafidele<\/a><\/strong><\/li><li><strong>ro\u015fiile<\/strong><\/li><li><strong>orezul<\/strong><\/li><li><strong>morcovii<\/strong><\/li><li><strong>ridichile<\/strong><\/li><li><strong><a href=\"https:\/\/www.planteea.ro\/fulgi-ovaz-mari-500g-seva-food\/\">ov\u0103zul<\/a><\/strong><\/li><li><strong><a href=\"https:\/\/www.planteea.ro\/cereale-boabe\/orz\/\">orzul<\/a><\/strong><\/li><li><strong>porumbul<\/strong><\/li><li><strong>dovleacul<\/strong><\/li><li><strong><a href=\"https:\/\/www.planteea.ro\/leguminoase\/linte-boabe\/\">lintea<\/a><\/strong><\/li><li><strong>ardeiul gras,&nbsp;<a href=\"https:\/\/www.planteea.ro\/seminte-pt-consum\/seminte-floarea-soarelui\/\">semin\u021bele de floarea-soarelui<\/a><\/strong><\/li><li><strong>br\u00e2nza<\/strong><\/li><li><strong>ou\u0103le<\/strong><\/li><\/ul>\n\n\n\n<h2 class=\"wp-block-heading\">Contraindica\u021bii<\/h2>\n\n\n\n<p><strong>Melatonina nu este recomandat\u0103 persoanelor care:<\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\"><li>iau anticoagulante, tratament pentru hipertensiune sau medicamente pentru suprimarea sistemului imunitar;<\/li><li>sufer\u0103 de diabet, tulbur\u0103ri compulsive, hemofilie, demen\u021b\u0103, depresie;<\/li><li>au avut o reac\u021bie alergic\u0103 la melatonin\u0103 \u00een trecut;<\/li><li>iau alte medicamente care provoac\u0103 somnolen\u021b\u0103;<\/li><li>beau alcool \u00een mod constant.<\/li><\/ul>\n\n\n\n<p>\u00cen cazul femeilor \u00eens\u0103rcinate care sufer\u0103 de insomnii sau nu se pot odihni, melatonina poate interfera cu ciclurile de somn at\u00e2t \u00een cazul mamei, c\u00e2t \u0219i al f\u0103tului. De\u0219i melatonina este \u00een general sigur\u0103, nu exist\u0103 suficiente studii privind efectele acesteia \u00een timpul sarcinii.&nbsp;<strong>Femeile gravide sau care se g\u00e2ndesc s\u0103 r\u0103m\u00e2n\u0103 \u00eens\u0103rcinate trebuie s\u0103 discute cu medicul specialist \u00eenainte de a lua acest supliment<\/strong>.<\/p>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/www.planteea.ro\/blog\/wp-content\/uploads\/2022\/10\/image-48-1200x800.png\" alt=\"\" class=\"wp-image-2562\" width=\"514\" height=\"343\" srcset=\"https:\/\/www.planteea.ro\/blog\/wp-content\/uploads\/2022\/10\/image-48-1200x800.png 1200w, https:\/\/www.planteea.ro\/blog\/wp-content\/uploads\/2022\/10\/image-48-500x333.png 500w, https:\/\/www.planteea.ro\/blog\/wp-content\/uploads\/2022\/10\/image-48-1536x1024.png 1536w, https:\/\/www.planteea.ro\/blog\/wp-content\/uploads\/2022\/10\/image-48-2048x1365.png 2048w\" sizes=\"auto, (max-width: 514px) 100vw, 514px\" \/><\/figure>\n<\/div>\n\n\n<h2 class=\"wp-block-heading\">Igiena somnului<\/h2>\n\n\n\n<h4 class=\"wp-block-heading\">10 recomand\u0103ri din partea speciali\u0219tilor pentru un somn&nbsp;de calitate:<\/h4>\n\n\n\n<ul class=\"wp-block-list\"><li> Seta\u0163i aceea\u015fi or\u0103 de culcare \u015fi de trezire \u00een fiecare zi a s\u0103pt\u0103m\u00e2nii!<\/li><li>Dac\u0103 v-a\u0163i obi\u015fnuit s\u0103 dormi\u0163i \u00een timpul zilei, nu dep\u0103\u015fi\u0163i 45 de minute de somn!<\/li><li>Evita\u0163i consumul de alcool cu cel pu\u0163in patru ore \u00eenainte de culcare \u015fi nu fuma\u0163i!<\/li><li>Evita\u0163i consumul de cofein\u0103 timp de \u015fase ore \u00eenainte de culcare! Acest aspect include cafeaua, ceaiul negru \u015fi multe alte b\u0103uturi carbogazoase care au cofein\u0103 sau nu, precum \u015fi ciocolata.<\/li><li>Evita\u0163i alimentele grele, condimentate sau prea dulci, cu patru ore \u00eenainte de culcare! Se accept\u0103 o gustare u\u015foar\u0103 \u00eenainte de culcare cu trei ore, pentru a se asigura o digestie complet\u0103.<\/li><li>Face\u0163i exerci\u0163ii fizice \u00een mod regulat, cu cel pu\u0163in dou\u0103 ore \u00eenainte de culcare!<\/li><li>Folosi\u0163i lenjerie de pat confortabil\u0103 \u015fi curat\u0103!<\/li><li>Identifica\u0163i o temperatur\u0103 optim\u0103 pentru somn \u015fi aerisi\u0163i bine camera \u00eenainte de culcare!<\/li><li>Nu folosi\u0163i patul pentru munca de birou!<\/li><li>Bloca\u0163i toate sunetele care v\u0103 pot distrage aten\u021bia de la somn \u015fi elimina\u0163i c\u00e2t mai mult posibil sursele de lumin\u0103 din dormitor, cum ar fi lumina albastr\u0103 a ecranelor (mobil, tablet\u0103, laptop, PC, televizor)!<\/li><\/ul>\n\n\n\n<h2 class=\"wp-block-heading\">Concluzii<\/h2>\n\n\n\n<p>Lipsa unui somn odihnitor ne poate influen\u021ba s\u0103n\u0103tatea mental\u0103 \u0219i fizic\u0103, cresc\u00e2nd riscul unor afec\u021biuni, inclusiv <strong>depresia<\/strong>,&nbsp;<strong>obezitatea<\/strong>&nbsp;\u0219i&nbsp;<strong>bolile de inim\u0103<\/strong>. Studiile arat\u0103 c\u0103 <strong>suplimentele de melatonin\u0103<\/strong> pot ajuta la ameliorarea sau chiar vindecarea tulbur\u0103rilor de somn.<\/p>\n\n\n\n<p>\u00cen plus, acest hormon aduce \u0219i o mul\u021bime de alte beneficii importante pentru buna func\u021bionare a \u00eentregului organism, a\u0219a cum am men\u021bionat deja \u00een r\u00e2ndurile de mai sus. <\/p>\n","protected":false},"excerpt":{"rendered":"<p>Un somn odihnitor este absolut necesar pentru buna func\u021bionare a \u00eentregului organism. Atunci c\u00e2nd adormim greu, ne trezim de mai&hellip;<\/p>\n","protected":false},"author":19,"featured_media":2556,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[1],"tags":[],"class_list":["post-2554","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-produse-naturiste"],"fimg_url":"https:\/\/www.planteea.ro\/blog\/wp-content\/uploads\/2022\/10\/getting-a-good-nights-sleep.800x600.jpg","yoast_head":"<!-- This site is optimized with the Yoast SEO Premium plugin v24.0 (Yoast SEO v27.6) - https:\/\/yoast.com\/product\/yoast-seo-premium-wordpress\/ -->\n<title>Melatonina - Cum ne poate ajuta s\u0103 avem un somn odihnitor - Blog Planteea<\/title>\n<meta name=\"description\" content=\"Suplimentele cu melatonin\u0103 sunt recomandate \u00een prevenirea \u0219i tratarea insomniei sau tulbur\u0103rilor de somn induse de schimbarea fusului orar, de stres si de anxietate\" \/>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/www.planteea.ro\/blog\/melatonina-cum-ne-poate-ajuta-sa-avem-un-somn-odihnitor\/\" \/>\n<meta property=\"og:locale\" content=\"ro_RO\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Melatonina - Cum ne poate ajuta s\u0103 avem un somn odihnitor\" \/>\n<meta property=\"og:description\" content=\"Suplimentele cu melatonin\u0103 sunt recomandate \u00een prevenirea \u0219i tratarea insomniei sau tulbur\u0103rilor de somn induse de schimbarea fusului orar, de stres si de anxietate\" \/>\n<meta property=\"og:url\" content=\"https:\/\/www.planteea.ro\/blog\/melatonina-cum-ne-poate-ajuta-sa-avem-un-somn-odihnitor\/\" \/>\n<meta property=\"og:site_name\" content=\"Blog Planteea\" \/>\n<meta property=\"article:publisher\" content=\"https:\/\/www.facebook.com\/planteea.ro\" \/>\n<meta property=\"article:published_time\" content=\"2022-10-23T20:32:52+00:00\" \/>\n<meta property=\"article:modified_time\" content=\"2022-10-24T22:18:39+00:00\" \/>\n<meta property=\"og:image\" content=\"https:\/\/www.planteea.ro\/blog\/wp-content\/uploads\/2022\/10\/getting-a-good-nights-sleep.800x600.jpg\" \/>\n\t<meta property=\"og:image:width\" content=\"800\" \/>\n\t<meta property=\"og:image:height\" content=\"600\" \/>\n\t<meta property=\"og:image:type\" content=\"image\/jpeg\" \/>\n<meta name=\"author\" content=\"Laura\" \/>\n<meta name=\"twitter:card\" content=\"summary_large_image\" \/>\n<meta name=\"twitter:creator\" content=\"@Planteea_Online\" \/>\n<meta name=\"twitter:site\" content=\"@Planteea_Online\" \/>\n<meta name=\"twitter:label1\" content=\"Scris de\" \/>\n\t<meta name=\"twitter:data1\" content=\"Laura\" \/>\n\t<meta name=\"twitter:label2\" content=\"Timp estimat pentru citire\" \/>\n\t<meta name=\"twitter:data2\" content=\"13 minute\" \/>\n<script type=\"application\/ld+json\" class=\"yoast-schema-graph\">{\"@context\":\"https:\\\/\\\/schema.org\",\"@graph\":[{\"@type\":\"Article\",\"@id\":\"https:\\\/\\\/www.planteea.ro\\\/blog\\\/melatonina-cum-ne-poate-ajuta-sa-avem-un-somn-odihnitor\\\/#article\",\"isPartOf\":{\"@id\":\"https:\\\/\\\/www.planteea.ro\\\/blog\\\/melatonina-cum-ne-poate-ajuta-sa-avem-un-somn-odihnitor\\\/\"},\"author\":{\"name\":\"Laura\",\"@id\":\"https:\\\/\\\/www.planteea.ro\\\/blog\\\/#\\\/schema\\\/person\\\/25a1f2fa05b6d8b48e1ebeff6d0bb894\"},\"headline\":\"Melatonina &#8211; 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