{"id":614847,"date":"2024-01-17T08:30:12","date_gmt":"2024-01-17T07:30:12","guid":{"rendered":"https:\/\/www.apo-discounter.pl\/blog\/?p=614847"},"modified":"2024-01-17T09:06:51","modified_gmt":"2024-01-17T08:06:51","slug":"melatonina-co-to-jest-i-jak-dziala","status":"publish","type":"post","link":"https:\/\/www.apo-discounter.pl\/blog\/zdrowie\/melatonina-co-to-jest-i-jak-dziala\/","title":{"rendered":"Melatonina co to jest i jak dzia\u0142a?"},"content":{"rendered":"<p><span data-mce-type=\"bookmark\" style=\"display: inline-block; width: 0px; overflow: hidden; line-height: 0;\" class=\"mce_SELRES_start\">\ufeff<\/span><img decoding=\"async\" class=\"aligncenter\" src=\"https:\/\/www.apo-discounter.pl\/blog\/wp-content\/uploads\/2024\/01\/melatonina-na-sen-co-to-jest-i-jak-dziala.jpg\" alt=\"melatonina co to jest\" \/><span data-mce-type=\"bookmark\" style=\"display: inline-block; width: 0px; overflow: hidden; line-height: 0;\" class=\"mce_SELRES_end\">\ufeff<\/span><\/p>\n<p class=\"teaser\">Melatonina u\u0142atwia zasypianie i reguluje nasz cykl dobowy. Jest pomocna dla os\u00f3b, kt\u00f3re nie mog\u0105 zasn\u0105\u0107, p\u00f3\u017ano si\u0119 k\u0142ad\u0105 spa\u0107 lub pracuj\u0105 zmianowo. W dalszej cz\u0119\u015bci artyku\u0142u przyst\u0119pnie wyja\u015bniamy, co to jest melatonina, za co odpowiada melatonina i jak dzia\u0142a.<\/p>\n<h2 class=\"post_h2\">Melatonina czym jest?<\/h2>\n<div class=\"separator\"><\/div>\n<p class=\"post_content\">Melatonina jest tak zwanym \u201ehormonem snu\u201d wytwarzanym przez szyszynk\u0119, ma\u0142y gruczo\u0142 znajduj\u0105cy si\u0119 w m\u00f3zgu. Odpowiada za synchronizacj\u0119 naszego rytmu oko\u0142odobowego \u2013 reguluje cykl czuwania oraz spoczynku. Melatonina jest produkowana i uwalniana, gdy jest ciemno, a jej ilo\u015b\u0107 w organizmie spada, gdy robi si\u0119 jasno. Dzi\u0119ki temu wieczorem czujemy si\u0119 senni, a rano gotowi, aby zacz\u0105\u0107 dzie\u0144. Jej prawid\u0142owe st\u0119\u017cenie w organizmie ma bezpo\u015bredni wp\u0142yw na jako\u015b\u0107 naszego snu.<\/p>\n<h2 class=\"post_h2\">Jak dzia\u0142a melatonina?<\/h2>\n<div class=\"separator\"><\/div>\n<p class=\"post_content\">Melatonina zazwyczaj zaczyna by\u0107 produkowana wieczorem, oko\u0142o godziny 21.00, a jej maksymalne st\u0119\u017cenie przypada mi\u0119dzy 2:00 a 4:00 nad ranem. Nast\u0119pnie ma miejsce naturalny spadek melatoniny w organizmie. Dzi\u0119ki temu reguluje nasz rytm dobowy \u2013 gdy robi si\u0119 ciemno, daje zna\u0107 organizmowi, \u017ce ju\u017c czas na \u201enocny spoczynek\u201d. Wraz ze wzrostem poziomu melatoniny we krwi spada poziom kortyzolu \u2014 hormonu stresu, a nasz oddech zwalnia. W ten spos\u00f3b organizm wycisza si\u0119, a my powoli zaczynamy czu\u0107 si\u0119 senni. St\u0119\u017cenie melatoniny we krwi mo\u017ce by\u0107 zaburzone poprzez wystawianie si\u0119 wieczorem i noc\u0105 na dzia\u0142anie niebieskiego \u015bwiat\u0142a emitowanego przez monitor komputera, czy ekran kom\u00f3rki. To mo\u017ce spowodowa\u0107 k\u0142opoty z za\u015bni\u0119ciem i w konsekwencji sen, po kt\u00f3rym nie czujemy si\u0119 wypocz\u0119ci. Wsparciem dla produkcji melatoniny przez nasz organizm mo\u017ce by\u0107 rezygnacja z korzystania z telefonu lub tabletu na 2 godziny przed planowanym p\u00f3j\u015bciem spa\u0107.<\/p>\n<h2 class=\"post_h2\">Melatonina zastosowanie<\/h2>\n<div class=\"separator\"><\/div>\n<p class=\"post_content\"><a href=\"https:\/\/www.apo-discounter.pl\/blog\/zdrowie\/melatonina-na-sen-jakie-ma-wlasciwosci-zastosowanie-i-skutki-uboczne\/\" target=\"_blank\" rel=\"noopener\">Melatonina na sen<\/a> mo\u017ce okaza\u0107 si\u0119 pomocna dla os\u00f3b, kt\u00f3re:<\/p>\n<ul>\n<li>maj\u0105 problemy z za\u015bni\u0119ciem, cz\u0119sto budz\u0105 si\u0119 w nocy lub rano czuj\u0105 si\u0119 zm\u0119czeni<\/li>\n<li>pracuj\u0105 zmianowo, przez co maj\u0105 zaburzony cykl snu i czuwania oraz utrudnion\u0105 regeneracj\u0119 organizmu<\/li>\n<li>korzystaj\u0105 w nocy z urz\u0105dze\u0144 elektronicznych emituj\u0105cych niebieskie \u015bwiat\u0142o, kt\u00f3re sztucznie pobudzaj\u0105 organizm do czuwania<\/li>\n<li>maj\u0105 w nocy gonitw\u0119 my\u015bli spowodowan\u0105 silnym stresem i, mimo \u017ce po\u0142o\u017c\u0105 si\u0119 stosunkowo wcze\u015bnie spa\u0107, to nie b\u0119d\u0105 mog\u0142y zasn\u0105\u0107 przez podwy\u017cszony poziom kortyzolu<\/li>\n<li>wykonuj\u0105 wieczorem intensywne \u0107wiczenia, kt\u00f3re zamiast wyciszy\u0107 cia\u0142o, pobudzaj\u0105 je do dzia\u0142ania<\/li>\n<li>s\u0105 po 50. roku \u017cycia, poniewa\u017c od tego czasu ilo\u015b\u0107 produkowanej melatoniny w organizmie zaczyna sukcesywnie spada\u0107<\/li>\n<li>cz\u0119sto lataj\u0105 samolotami do r\u00f3\u017cnych stref czasowych<\/li>\n<\/ul>\n<p>&nbsp;<\/p>\n<h2 class=\"post_h2\">Za co odpowiada melatonina?<\/h2>\n<div class=\"separator\"><\/div>\n<p class=\"post_content\">Melatonina odpowiada za zdrowy i od\u017cywczy sen. Maj\u0105c jej w\u0142a\u015bciwe st\u0119\u017cenie we krwi, jeste\u015bmy zregenerowani po nocnym odpoczynku. Dzi\u0119ki niej czujemy si\u0119 wieczorem senni, przez co \u0142atwiej zasypiamy. Hormon snu reguluje nasz rytm dobowy. Melatonina nie jest magazynowana w organizmie, dlatego tak wa\u017cna jest higiena naszego snu \u2013 odpowiednia jego ilo\u015b\u0107 i jako\u015b\u0107. W przypadku problem\u00f3w z zasypianiem mo\u017cna skorzysta\u0107 z melatoniny, kt\u00f3ra z uwagi na swoje w\u0142a\u015bciwo\u015bci jest dost\u0119pna jako samodzielny suplement lub sk\u0142adnik lek\u00f3w i preparat\u00f3w na zaburzenia snu, na przyk\u0142ad <a href=\"https:\/\/www.apo-discounter.pl\/olimp-forsen-forte-z-melatonina-kapsulki-30-pzn-08300715\" target=\"_blank\" rel=\"noopener\">Olimp Forsen Forte z melatonin\u0105<\/a>. Nale\u017cy jednak zaznaczy\u0107, \u017ce melatonina nie jest lekiem nasennym, ona uruchamia w organizmie procesy, kt\u00f3re w naturalny spos\u00f3b zachodz\u0105, gdy na zewn\u0105trz robi si\u0119 ciemno.<\/p>\n<h2 class=\"post_h2\">Jak stosowa\u0107 melatonin\u0119?<\/h2>\n<div class=\"separator\"><\/div>\n<p class=\"post_content\">Melatonina najcz\u0119\u015bciej jest sprzedawana w formie tabletek, do najpopularniejszych nale\u017c\u0105 <a href=\"https:\/\/www.apo-discounter.pl\/melatonina-lek-am-3-mg-tabletki-60-pzn-08301466\" target=\"_blank\" rel=\"noopener\">Melatonina LEK-AM 3 mg<\/a> i <a href=\"https:\/\/www.apo-discounter.pl\/melatonina-lek-am-5mg-tabletki-30-pzn-08300485\" target=\"_blank\" rel=\"noopener\">Melatonina LEK-AM 5 mg<\/a>. Pierwsze efekty dzia\u0142ania suplementu obserwuje si\u0119 po 2 tygodniach regularnego stosowania. Preparat powinno si\u0119 za\u017cywa\u0107 do 2 godzin przed planowanym p\u00f3j\u015bciem spa\u0107.<\/p>\n<p class=\"post_content\">Ilo\u015b\u0107 przyjmowanego produktu jest uzale\u017cniona od powod\u00f3w bezsenno\u015bci:<\/p>\n<ul>\n<li>regulacja rytmu dobowego z powodu pracy zmianowej \u2014 od 1 mg do 5 mg<\/li>\n<li>bezsenno\u015b\u0107 po 50. roku \u017cycia \u2014 2 mg<\/li>\n<li>og\u00f3lne problemy z zasypianiem \u2014 od 1 do 5 mg<\/li>\n<li>regulacja rytmu dobowego z powodu zmiany czasowej \u2014 od 1 do 6 mg<\/li>\n<\/ul>\n<p>&nbsp;<\/p>\n<h2 class=\"post_h2\">Jak d\u0142ugo mo\u017cna bra\u0107 melatonin\u0119?<\/h2>\n<div class=\"separator\"><\/div>\n<ul>\n<li>osoby, kt\u00f3re maj\u0105 op\u00f3\u017anion\u0105 faz\u0119 zasypiania \u2014 od 3 do 6 tygodni, a nast\u0119pnie sukcesywnie zmniejsza\u0107 dawk\u0119, a\u017c do ca\u0142kowitego zaprzestania stosowania suplementu<\/li>\n<li>ludzie po 50. roku \u017cycia, kt\u00f3rzy maj\u0105 problemy ze snem \u2014 od 6 do 12 tygodni<\/li>\n<\/ul>\n<p class=\"post_content\">Nale\u017cy jednak pami\u0119ta\u0107, \u017ce preparaty stosowane bez konsultacji z lekarzem i dodatkowo bez recepty, mo\u017cna przyjmowa\u0107 nie d\u0142u\u017cej ni\u017c 6 tygodni, a maksymalnie do 3 miesi\u0119cy.<\/p>\n<h2 class=\"post_h2\">Czy melatonina uzale\u017cnia?<\/h2>\n<div class=\"separator\"><\/div>\n<p class=\"post_content\">Melatonina jest powszechnie uznawana za bezpieczny \u015brodek, a aktualne badania potwierdzaj\u0105, \u017ce jej przyjmowanie nie powoduje uzale\u017cnienia. Zaleca si\u0119, aby przed rozpocz\u0119ciem jej stosowania skonsultowa\u0107 si\u0119 z lekarzem i poinformowa\u0107 go o przyjmowanych lekach i suplementach. Specjalista dzi\u0119ki wywiadowi medycznemu b\u0119dzie m\u00f3g\u0142 rozpozna\u0107 powody naszej bezsenno\u015bci i zaordynowa\u0107 odpowiednie leczenie.<\/p>\n<h2 class=\"post_h2\">Melatonina przeciwwskazania<\/h2>\n<div class=\"separator\"><\/div>\n<p class=\"post_content\">Przyjmowanie suplementu nale\u017cy skonsultowa\u0107 z lekarzem w przypadku depresji oraz zaburze\u0144 czynno\u015bci: nerek, w\u0105troby, uk\u0142adu immunologicznego oraz problem\u00f3w hormonalnych. Produkt nie jest wskazany dla os\u00f3b spo\u017cywaj\u0105cych alkohol oraz:<\/p>\n<ul>\n<li>dzieci poni\u017cej 18 lat<\/li>\n<li>kobiet w ci\u0105\u017cy oraz podczas laktacji<\/li>\n<li>a tak\u017ce os\u00f3b, kt\u00f3re s\u0105 uczulone na kt\u00f3rykolwiek sk\u0142adnik produktu&amp;lt<\/li>\n<\/ul>\n    <style>\r\n      a:hover {\r\n        text-decoration: none;\r\n        color: #333333;\r\n      }\r\n      .wrapper {\r\n        overflow: hidden;\r\n      }\r\n      .products {\r\n        box-sizing: border-box;\r\n        width: 100%;\r\n        overflow: hidden;\r\n        margin: 1.25em 0;\r\n        padding: 1.25em 0;\r\n        border-top: solid 2px;\r\n        border-bottom: solid 2px;\r\n      }\r\n      .products__title {\r\n        text-align: center;\r\n        color: #333333;\r\n        font-size: 22px;\r\n\t\t margin-bottom:1.2em;\r\n      }\r\n      .products__wrapper {\r\n        display: flex;\r\n        flex-wrap: nowrap;\r\n        \/* width: 300%; *\/\r\n     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35px;\r\n        font-weight: bold;\r\n        transition: 0.5s;\r\n      }\r\n      \r\n      .product__link:hover {\r\n        text-decoration: none;\r\n      }\r\n\r\n      @media only screen and (min-width: 900px) {\r\n        .products {\r\n          width: 100%;\r\n        }\r\n        .products__wrapper {\r\n          width: 100%;\r\n        }\r\n        .product {\r\n          min-width: 25%;\r\n          padding: 0 5px;\r\n        }\r\n        .product__btn {\r\n          font-size: 16px;\r\n          height: 30px;\r\n        }\r\n\t\t .product__link:hover .product__btn {\r\n        background-color: #fff;\r\n        color: #ffba31;\r\n        border: 2px solid #ffba31;\r\n      }\r\n      }\r\n      @media only screen and (min-width: 901px) and (max-width: 1200px) {\r\n        .product {\r\n          min-width: 33%;\r\n        }\r\n      }\r\n    <\/style>\r\n    <section class=\"products\">\r\n      <div class=\"products__title\">Polecane produkty<\/div>\r\n      <div class=\"products__wrapper\">\r\n        <div class=\"product\">\r\n          <a\r\n            href=\"https:\/\/www.apo-discounter.pl\/entitis-pastylki-smak-truskawkowy-30-pzn-08300032\"\r\n            class=\"product__link\"\r\n          >\r\n            <img decoding=\"async\"\r\n              src=\"https:\/\/www.apo-discounter.pl\/images\/product_images\/thumbnail_images\/08300032.jpg\"\r\n              alt=\"\"\r\n              class=\"product__img\"\r\n            \/>\r\n            <div class=\"product__name\">ENTitis pastylki smak truskawkowy<\/div>\r\n            <div class=\"product__price\">46.99<\/div>\r\n            <button class=\"product__btn\">Sprawd\u017a<\/button>\r\n          <\/a>\r\n        <\/div>\r\n        <div class=\"product\">\r\n          <a\r\n            href=\"https:\/\/www.apo-discounter.pl\/artresan-efekt-kapsulki-30-pzn-08300015\"\r\n            class=\"product__link\"\r\n          >\r\n            <img decoding=\"async\"\r\n              src=\"https:\/\/www.apo-discounter.pl\/images\/product_images\/thumbnail_images\/08300015.jpg\"\r\n              alt=\"\"\r\n              class=\"product__img\"\r\n            \/>\r\n            <div class=\"product__name\">Artresan Efekt kapsu\u0142ki<\/div>\r\n            <div class=\"product__price\">56.99<\/div>\r\n            <button class=\"product__btn\">Sprawd\u017a<\/button>\r\n          <\/a>\r\n        <\/div>\r\n        <div class=\"product\">\r\n          <a\r\n            href=\"https:\/\/www.apo-discounter.pl\/piascledine-100-mg-200-mg-30-pzn-08300014\"\r\n            class=\"product__link\"\r\n          >\r\n            <img decoding=\"async\"\r\n              src=\"\thttps:\/\/www.apo-discounter.pl\/images\/product_images\/thumbnail_images\/08300014.jpg\"\r\n              alt=\"\"\r\n              class=\"product__img\"\r\n            \/>\r\n            <div class=\"product__name\">ENTitis pastylki smak truskawkowy<\/div>\r\n            <div class=\"product__price\">56.99<\/div>\r\n            <button class=\"product__btn\">Sprawd\u017a<\/button>\r\n          <\/a>\r\n        <\/div>\r\n        <div class=\"product\">\r\n          <a\r\n            href=\"https:\/\/www.apo-discounter.pl\/fitolizyna-pasta-doustna-100g-pzn-08300052\"\r\n            class=\"product__link\"\r\n          >\r\n            <img decoding=\"async\"\r\n              src=\"\thttps:\/\/www.apo-discounter.pl\/images\/product_images\/thumbnail_images\/08300052.jpg\"\r\n              alt=\"\"\r\n              class=\"product__img\"\r\n            \/>\r\n            <div class=\"product__name\">Fitolizyna pasta doustna<\/div>\r\n            <div class=\"product__price\">19.99<\/div>\r\n            <button class=\"product__btn\">Sprawd\u017a<\/button>\r\n          <\/a>\r\n        <\/div>\r\n      <\/div>\r\n    <\/section>\n<script type='text\/javascript'>\nvar id = \"609132\";\nvar title = \" Polecane produkty\";\nvar wert = \"08300715\";\nvar wert1 = 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document.querySelector(\"div.products__wrapper\");\r\nconst products = document.querySelectorAll(\"div.product\");\r\nconst scrollArea = productsWrapper.scrollWidth-productsWrapper.clientWidth;\r\nlet width = 0;\r\nlet xStart= 0;\r\nlet xEnd = 0;\r\nlet transformX = 0;\r\nlet xLeft = 0;\r\n\r\n\/\/ products.forEach(p => {\r\n\/\/     width =+ p.clientWidth;\r\n\/\/ })\r\nconst setTransform = function() {\r\n    productsWrapper.style.transform = `translate(${transformX}px)`;\r\n};\r\n\r\nconst scroll = function (e) {\r\nif(transformX >= -(scrollArea)|| transformX == -0) {\r\n    transformX = e.touches[0].clientX - xStart + xLeft; \r\n    setTransform();\r\n    if (transformX < -(scrollArea)) {\r\n        transformX = -(scrollArea); \r\n        setTransform();\r\n    } \r\n    if(transformX>0) {\r\n        transformX = 0;\r\n        setTransform();\r\n    }  \r\n} \r\n};\r\n\r\nproductsWrapper.addEventListener('touchmove', scroll);\r\n\r\nproductsWrapper.addEventListener('touchstart', (e)=> {\r\n    xStart = e.changedTouches[0].clientX;\r\n});\r\n\r\nproductsWrapper.addEventListener('touchend', (e)=> {\r\n    xLeft = transformX\r\n    \r\n});\r\n\n<\/script>\n<!-- end Woody Code Snippets CSS and JS -->\n\n<p class=\"post_content\">\u0179r\u00f3d\u0142a:<\/p>\n<ul>\n<li>A. Nierenberg, \u201eMelatonin Isn\u2019t a Sleeping Pill. Here\u2019s How to Use It.\u201d, The New York Times, https:\/\/www.nytimes.com\/2022\/01\/11\/well\/mind\/melatonin-sleep-insomnia.html [Dost\u0119p dn. 16-01-2024 r.]<\/li>\n<li>E. Suni, A. Wells, \u201eMelatonin and Sleep\u201c, Sleep Foundation, https:\/\/www.sleepfoundation.org\/melatonin, , [Dost\u0119p dn. 16-01-2024 r.]<\/li>\n<li>\u201eHow and when to take melatonin\u201d, NHS,https:\/\/www.nhs.uk\/medicines\/melatonin\/how-and-when-to-take-melatonin\/#:~:text=The%20usual%20starting%20dose%20is,tablets%20(10mg)%20once%20daily [Dost\u0119p dn. 16-01-2024 r.]<\/li>\n<li>N. Kaye, \u201eThe Role of Melatonin in Sleep Regulation\u201c, No More Snore, https:\/\/nomoresnore.co.uk\/2023\/07\/the-role-of-melatonin-in-sleep-regulation\/, [Dost\u0119p dn. 16-01-2024 r.]<\/li>\n<\/ul>\n","protected":false},"excerpt":{"rendered":"<p>\ufeff\ufeff Melatonina u\u0142atwia zasypianie i reguluje nasz cykl dobowy. Jest pomocna dla os\u00f3b, kt\u00f3re nie mog\u0105 zasn\u0105\u0107, p\u00f3\u017ano si\u0119 k\u0142ad\u0105 spa\u0107 lub pracuj\u0105 zmianowo. W dalszej cz\u0119\u015bci artyku\u0142u przyst\u0119pnie wyja\u015bniamy, co to jest melatonina, za co odpowiada melatonina i jak dzia\u0142a. Melatonina czym jest? Melatonina jest tak zwanym \u201ehormonem snu\u201d wytwarzanym przez szyszynk\u0119, ma\u0142y gruczo\u0142 [&hellip;]<\/p>\n","protected":false},"author":10,"featured_media":614846,"comment_status":"closed","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[1270,1264,1],"tags":[],"class_list":["post-614847","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-leki-i-suplementy","category-vademecum","category-zdrowie"],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v27.7 - https:\/\/yoast.com\/product\/yoast-seo-wordpress\/ -->\n<title>Melatonina co to jest, jak dzia\u0142a melatonina - Apo-Discounter.pl<\/title>\n<meta name=\"description\" content=\"Melatonina u\u0142atwia zasypianie i reguluje nasz cykl dobowy. 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