{"id":7932,"date":"2022-10-11T00:00:00","date_gmt":"2022-10-10T23:00:00","guid":{"rendered":"https:\/\/instrid.sk\/uncategorized\/melatonin-na-spanie-funguje\/"},"modified":"2022-10-11T00:00:00","modified_gmt":"2022-10-10T23:00:00","slug":"melatonin-na-spanie-funguje","status":"publish","type":"post","link":"https:\/\/instrid.sk\/en\/archiv\/melatonin-na-spanie-funguje\/","title":{"rendered":"Melaton\u00edn na spanie: Funguje?"},"content":{"rendered":"<p><em>\u201eNa\u0161e telo prirodzene produkuje melaton\u00edn. Ten n\u00e1s nen\u00fati spa\u0165, ale ke\u010f sa ve\u010der hladina melaton\u00ednu zv\u00fd\u0161i, uvedie n\u00e1s do stavu pokojnej bdelosti, ktor\u00e1 pom\u00e1ha podporova\u0165 sp\u00e1nok,<\/em>\u201c vysvet\u013euje odborn\u00edk na sp\u00e1nok z Univerzity Johnsa Hopkinsa Luis F. Buenaver, PhD., C.B.S.M.<\/p>\n<p>&nbsp;<\/p>\n<h3>\u010co je melaton\u00edn?<\/h3>\n<p><strong>Melaton\u00edn<\/strong> je <strong>horm\u00f3n<\/strong>, ktor\u00fd sa tvor\u00ed v tele. Tento horm\u00f3n reguluje <strong>denn\u00e9 a no\u010dn\u00e9 cykly<\/strong> (cykly sp\u00e1nku a bdenia).<\/p>\n<p>Tma sp\u00fa\u0161\u0165a v na\u0161om tele tvorbu v\u00e4\u010d\u0161ieho mno\u017estva melaton\u00ednu, ktor\u00fd <strong>d\u00e1va telu sign\u00e1l na sp\u00e1nok<\/strong>. Naopak <strong>svetlo zni\u017euje tvorbu melaton\u00ednu<\/strong> a signalizuje telu, aby bolo bdel\u00e9. Niektor\u00ed \u013eudia, ktor\u00ed maj\u00fa probl\u00e9my so sp\u00e1nkom, maj\u00fa n\u00edzku hladinu melaton\u00ednu. \u013dudia naj\u010dastej\u0161ie pou\u017e\u00edvaj\u00fa melaton\u00edn <strong>na nespavos\u0165 a zlep\u0161enie sp\u00e1nku pri r\u00f4znych stavoch, ako je napr\u00edklad jet lag<\/strong>. V\u00fdskum nazna\u010duje, \u017ee melaton\u00edn zohr\u00e1va v organizme aj in\u00e9 d\u00f4le\u017eit\u00e9 \u00falohy ne\u017e len sp\u00e1nok. Tieto \u00fa\u010dinky v\u0161ak nie s\u00fa e\u0161te \u00faplne objasnen\u00e9.<\/p>\n<p>&nbsp;<\/p>\n<h3>U\u017e\u00edvanie melaton\u00ednu ako doplnku v\u00fd\u017eivy?<\/h3>\n<p>Melaton\u00ednov\u00e9 doplnky m\u00f4\u017eu pom\u00f4c\u0165 pri ur\u010dit\u00fdch stavoch, ako je napr\u00edklad oneskorenie sp\u00e1nku, porucha f\u00e1zy oneskoren\u00e9ho sp\u00e1nku a bdenia, niektor\u00e9 poruchy sp\u00e1nku u det\u00ed a \u00fazkos\u0165 pred a po oper\u00e1cii&#8230;<\/p>\n<p>&nbsp;<\/p>\n<h3>Jet lag<\/h3>\n<div class=\"undefined css-po5mr9\">\n<div>\n<p><strong>Jet lag<\/strong> postihuje \u013eud\u00ed, ktor\u00ed cestuj\u00fa lietadlom cez viacer\u00e9 \u010dasov\u00e9 p\u00e1sma. Pri jet lagu sa nec\u00edtite dobre a m\u00f4\u017eete ma\u0165 poruchy sp\u00e1nku, denn\u00fa \u00fanavu, zhor\u0161en\u00e9 fungovanie a tr\u00e1viace probl\u00e9my. Melaton\u00edn ako prostriedok proti pocitom z jet lagu bol podrobne presk\u00faman\u00fd a v <strong>s\u00fa\u010dasnosti je v\u0161eobecne uzn\u00e1vanou s\u00fa\u010das\u0165ou \u00fa\u010dinnej lie\u010dby<\/strong> p\u00e1smov\u00e9ho oneskorenia. Zd\u00e1 sa, \u017ee najnov\u0161ie v\u00fdskumy ukazuj\u00fa, \u017ee melaton\u00edn pom\u00e1ha uvies\u0165 telo do sp\u00e1nku v \u010dase, ke\u010f by ste za norm\u00e1lnych okolnost\u00ed neodpo\u010d\u00edvali, \u010d\u00edm je prospe\u0161n\u00fd pre \u013eud\u00ed s jet lagom.<\/p>\n<h3><\/h3>\n<\/div>\n<h3>Porucha oneskorenej f\u00e1zy sp\u00e1nku a bdenia (DSWPD)<\/h3>\n<p>\u013dudia s DSWPD maj\u00fa probl\u00e9my so zasp\u00e1van\u00edm <strong>v obvyklom \u010dase a rann\u00fdm preb\u00fadzan\u00edm<\/strong>. Zvy\u010dajne maj\u00fa probl\u00e9m zaspa\u0165 pred 2. a\u017e 6. hodinou r\u00e1no a najrad\u0161ej by sa zobudili medzi 10. a 13. hodinou na obed. Podobne ako in\u00e9 poruchy <strong>cirkadi\u00e1nneho rytmu<\/strong>, aj DSWPD je d\u00f4sledkom neschopnosti synchronizova\u0165 vn\u00fatorn\u00e9 cirkadi\u00e1nne rytmy s cyklom svetla a tmy v prostred\u00ed. Jedinci s DSWPD maj\u00fa v\u00fdrazn\u00fa cirkadi\u00e1nnu preferenciu <strong>\u201cno\u010dnej sovy\u201c<\/strong>.<\/p>\n<p>Pod\u013ea v\u00fdskumu sa zistilo, \u017ee <strong>melaton\u00edn zlep\u0161uje n\u00e1stup sp\u00e1nku bez z\u00e1va\u017en\u00fdch ne\u017eiaducich \u00fa\u010dinkov<\/strong> u mlad\u00fdch \u013eud\u00ed s DSPD. Rovnako dlhodob\u00e1 lie\u010dba melaton\u00ednom nezhor\u0161ovala sp\u00e1nok, pubertu ani du\u0161evn\u00e9 zdravie adolescentov.<\/p>\n<p><em><strong>Cirkadi\u00e1nne rytmy<\/strong> s\u00fa telesn\u00e9, du\u0161evn\u00e9 a behavior\u00e1lne zmeny, ktor\u00e9 sa riadia 24-hodinov\u00fdm cyklom. Tieto prirodzen\u00e9 procesy reaguj\u00fa predov\u0161etk\u00fdm na svetlo a tmu a ovplyv\u0148uj\u00fa v\u00e4\u010d\u0161inu \u017eiv\u00fdch organizmov vr\u00e1tane zvierat, rastl\u00edn a mikr\u00f3bov.<\/em><\/p>\n<p>&nbsp;<\/p>\n<\/div>\n<h3>\u00dazkos\u0165 pred a po oper\u00e1cii<\/h3>\n<p>\u00dazkos\u0165 pred a po oper\u00e1cii sa vyskytuje a\u017e u 80 percent pacientov. Zd\u00e1 sa, \u017ee doplnky melaton\u00ednu pom\u00e1haj\u00fa zni\u017eova\u0165 takto vyvolan\u00fa \u00fazkos\u0165. Preh\u013ead z roku 2015 sk\u00famal 12 \u0161t\u00fadi\u00ed, ktor\u00e9 zah\u0155\u0148ali 774 \u013eud\u00ed a hodnotili doplnky melaton\u00ednu na lie\u010dbu \u00fazkosti pred oper\u00e1ciou, \u00fazkosti po oper\u00e1cii alebo oboch. V preh\u013eade sa na\u0161li siln\u00e9 d\u00f4kazy, \u017ee <strong>melaton\u00edn je pri zni\u017eovan\u00ed \u00fazkosti pred oper\u00e1ciou lep\u0161\u00ed ako placebo<\/strong>. <strong>Melaton\u00ednov\u00e9 doplnky m\u00f4\u017eu by\u0165 rovnako \u00fa\u010dinn\u00e9 ako \u0161tandardn\u00e1 lie\u010dba (liek proti \u00fazkosti midazolam)<\/strong>. V\u00fdsledky t\u00fdkaj\u00face sa pr\u00ednosu melaton\u00ednu na zn\u00ed\u017eenie \u00fazkosti po oper\u00e1cii v\u0161ak boli zmie\u0161an\u00e9.<\/p>\n<p>&nbsp;<\/p>\n<h3>Je melaton\u00edn v pilulk\u00e1ch bezpe\u010dn\u00fd?<\/h3>\n<p>Melaton\u00edn je vo <strong>v\u0161eobecnosti bezpe\u010dn\u00fd na kr\u00e1tkodob\u00e9 u\u017e\u00edvanie<\/strong>. Na rozdiel od mnoh\u00fdch liekov na spanie je nepravdepodobn\u00e9, \u017ee by ste sa od melaton\u00ednu stali z\u00e1visl\u00ed. Aj ke\u010f je melaton\u00edn bezpe\u010dn\u00fd a m\u00e1 minim\u00e1lne ved\u013eaj\u0161ie \u00fa\u010dinky, <strong>m\u00f4\u017ee sa vz\u00e1jomne ovplyv\u0148ova\u0165 s niektor\u00fdmi liekmi<\/strong>. Na \u010do si treba da\u0165 pozor. Takisto melaton\u00edn neu\u017e\u00edvajte, ak m\u00e1te autoimunitn\u00e9 ochorenie.<\/p>\n<h3><\/h3>\n<h3>Ved\u013eaj\u0161ie \u00fa\u010dinky<\/h3>\n<p>Melaton\u00edn u\u017e\u00edvan\u00fd peror\u00e1lne (\u00fastne) v primeranom mno\u017estve je vo v\u0161eobecnosti bezpe\u010dn\u00fd. Melaton\u00edn m\u00f4\u017ee sp\u00f4sobi\u0165 tieto ved\u013eaj\u0161ie \u00fa\u010dinky:<\/p>\n<ul>\n<li>bolesti hlavy,<\/li>\n<li>z\u00e1vraty,<\/li>\n<li>nevo\u013enos\u0165,<\/li>\n<li>ospalos\u0165.<\/li>\n<\/ul>\n<p>Menej \u010dast\u00e9 ved\u013eaj\u0161ie \u00fa\u010dinky melaton\u00ednu m\u00f4\u017eu zah\u0155\u0148a\u0165 kr\u00e1tkodob\u00e9 pocity depresie, mierny tras, miernu \u00fazkos\u0165, k\u0155\u010de v bruchu, podr\u00e1\u017edenos\u0165, zn\u00ed\u017een\u00fa bdelos\u0165, zm\u00e4tenos\u0165 alebo dezorient\u00e1ciu.<\/p>\n<p><strong>Ke\u010f\u017ee melaton\u00edn m\u00f4\u017ee sp\u00f4sobi\u0165 ospalos\u0165 po\u010das d\u0148a, nemali by ste vies\u0165 vozidl\u00e1 ani pou\u017e\u00edva\u0165 stroje do piatich hod\u00edn po u\u017eit\u00ed doplnku.<\/strong><\/p>\n Pri ot\u00e1zkach oh\u013eadom zdravia je najlep\u0161ie vyh\u013eada\u0165 odborn\u00fa pomoc. (Foto: Unsplash)\n<div class=\"undefined css-po5mr9\">\n<p>&nbsp;<\/p>\n<div>\n<p><em><strong>Tento \u010dl\u00e1nok sl\u00fa\u017ei na informa\u010dn\u00e9 \u00fa\u010dely, pri probl\u00e9moch so sp\u00e1nkom a pri u\u017e\u00edvan\u00ed melaton\u00ednu sa pora\u010fte najprv so svoj\u00edm lek\u00e1rom alebo lek\u00e1rnikom.<br \/>\n<\/strong><\/em><\/p>\n<\/div>\n<\/div>","protected":false},"excerpt":{"rendered":"<p>\u201eNa\u0161e telo prirodzene produkuje melaton\u00edn. Ten n\u00e1s nen\u00fati spa\u0165, ale ke\u010f sa ve\u010der hladina melaton\u00ednu zv\u00fd\u0161i, uvedie n\u00e1s do stavu pokojnej bdelosti, ktor\u00e1 pom\u00e1ha podporova\u0165<\/p>","protected":false},"author":1,"featured_media":0,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[51],"tags":[],"class_list":["post-7932","post","type-post","status-publish","format-standard","hentry","category-archiv","two-columns"],"_links":{"self":[{"href":"https:\/\/instrid.sk\/en\/wp-json\/wp\/v2\/posts\/7932","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/instrid.sk\/en\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/instrid.sk\/en\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/instrid.sk\/en\/wp-json\/wp\/v2\/users\/1"}],"replies":[{"embeddable":true,"href":"https:\/\/instrid.sk\/en\/wp-json\/wp\/v2\/comments?post=7932"}],"version-history":[{"count":0,"href":"https:\/\/instrid.sk\/en\/wp-json\/wp\/v2\/posts\/7932\/revisions"}],"wp:attachment":[{"href":"https:\/\/instrid.sk\/en\/wp-json\/wp\/v2\/media?parent=7932"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/instrid.sk\/en\/wp-json\/wp\/v2\/categories?post=7932"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/instrid.sk\/en\/wp-json\/wp\/v2\/tags?post=7932"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}