{"id":179837,"date":"2020-08-17T17:48:56","date_gmt":"2020-08-17T15:48:56","guid":{"rendered":"https:\/\/gymbeam.com\/blog\/melatonin-opravdu-zlepsuje-spanek-a-pomaha-usnout\/"},"modified":"2023-08-08T11:07:42","modified_gmt":"2023-08-08T09:07:42","slug":"melatonin-opravdu-zlepsuje-spanek-a-pomaha-usnout","status":"publish","type":"post","link":"https:\/\/gymbeam.cz\/blog\/melatonin-opravdu-zlepsuje-spanek-a-pomaha-usnout\/","title":{"rendered":"Melatonin &#8211; opravdu zlep\u0161uje sp\u00e1nek a pom\u00e1h\u00e1 usnout?"},"content":{"rendered":"<div id=\"ez-toc-container\" class=\"ez-toc-v2_0_72 ez-toc-wrap-left counter-hierarchy ez-toc-counter ez-toc-custom ez-toc-container-direction\">\n<div class=\"ez-toc-title-container\">\n<p class=\"ez-toc-title\" style=\"cursor:inherit\">Table of Contents<\/p>\n<span class=\"ez-toc-title-toggle\"><\/span><\/div>\n<nav><ul class='ez-toc-list ez-toc-list-level-1 ' ><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-1\" href=\"https:\/\/gymbeam.cz\/blog\/melatonin-opravdu-zlepsuje-spanek-a-pomaha-usnout\/#Co_je_to_Melatonin\" title=\"Co je to Melatonin?\">Co je to Melatonin?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-2\" href=\"https:\/\/gymbeam.cz\/blog\/melatonin-opravdu-zlepsuje-spanek-a-pomaha-usnout\/#Pouziti_melatoninu\" title=\"Pou\u017eit\u00ed melatoninu\">Pou\u017eit\u00ed melatoninu<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-3\" href=\"https:\/\/gymbeam.cz\/blog\/melatonin-opravdu-zlepsuje-spanek-a-pomaha-usnout\/#Bezpecnost_melatoninu\" title=\"Bezpe\u010dnost melatoninu\">Bezpe\u010dnost melatoninu<\/a><\/li><\/ul><\/nav><\/div>\n\n<p><span style=\"font-weight: 400;\">Melatonin je <\/span><b>hormon <\/b><span style=\"font-weight: 400;\">s funkc\u00ed <\/span><b>regulovat n\u00e1\u0161 sp\u00e1nkov\u00fd cyklus. <\/b><span style=\"font-weight: 400;\">P\u0159e\u010dt\u011bte si v \u010dl\u00e1nku o melatoninu, jeho <\/span><b>vlivu na sp\u00e1nek, prosp\u011b\u0161nosti <\/b><span style=\"font-weight: 400;\">jeho suplementace p\u0159i ur\u010dit\u00fdch pot\u00ed\u017e\u00edch nebo <\/span><b>bezpe\u010dnosti a vedlej\u0161\u00edch p\u0159\u00edznac\u00edch.<\/b><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Co_je_to_Melatonin\"><\/span>Co je to Melatonin?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p><b>Melatonin <\/b><span style=\"font-weight: 400;\">je <\/span><b>neurohormon, <\/b><span style=\"font-weight: 400;\">kter\u00fd je zodpov\u011bdn\u00fd za <\/span><b>regulaci sp\u00e1nku. <\/b><span style=\"font-weight: 400;\">To je jednoduch\u00fd popis v\u00fdznamu melatoninu pro \u010dlov\u011bka. Je produkov\u00e1n v mozku d\u00edky <\/span><b>epif\u00fdze, <\/b><span style=\"font-weight: 400;\">mal\u00e9 \u017el\u00e1ze v mozku s funkc\u00ed produkovat a regulovat \u010dinnost n\u011bkter\u00fdch hormon\u016f. M\u016f\u017ee se zd\u00e1t, \u017ee je melatonin pouze sp\u00e1nkovou v\u00fdsadou lid\u00ed, ale pravdou je, \u017ee na na\u0161\u00ed planet\u011b je o n\u011bco d\u00e9le. Melatonin najdeme i v <\/span><b>bakteri\u00edch, \u0159as\u00e1ch, houb\u00e1ch, <\/b><span style=\"font-weight: 400;\">a dokonce <a href=\"https:\/\/gymbeam.cz\/blog\/tag\/zelenina-cs\/\" class=\"ek-link\"><strong>v <\/strong><\/a><\/span><b><a href=\"https:\/\/gymbeam.cz\/blog\/tag\/zelenina-cs\/\" class=\"ek-link\"><strong>zelenin\u011b<\/strong><\/a> a ovoci. <\/b><span style=\"font-weight: 400; color: #ff6600;\">[1] [3] [4]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><span style=\"font-weight: 400;\">Melatonin, nebo tak\u00e9 <\/span><b>N-acetyl-5-methoxy-tryptamin, <\/b><span style=\"font-weight: 400;\">je <\/span><b>indoleamin, <\/b><span style=\"font-weight: 400;\">to znamen\u00e1, \u017ee jde o deriv\u00e1t indolu, kter\u00fd obsahuje aminovou skupinu. V t\u011ble se tvo\u0159\u00ed <\/span><b>z aminokyseliny tryptofan, <\/b><span style=\"font-weight: 400;\">kde se vlivem enzymu <\/span><b>zm\u011bn\u00ed na serotonin <\/b><span style=\"font-weight: 400;\">a p\u0159i dal\u0161\u00ed reakci n\u00e1sledn\u011b <\/span><b>na melatonin.<\/b> <span style=\"font-weight: 400; color: #ff6600;\">[1] [2]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><span style=\"font-weight: 400;\">Poprv\u00e9 byl melatonin izolov\u00e1n z <\/span><b>kravsk\u00e9 epif\u00fdzy <\/b><span style=\"font-weight: 400;\">v roce <\/span><b>1958. <\/b><span style=\"font-weight: 400;\">Objevil a izoloval ho <\/span><b>Aaron Lerner, <\/b><span style=\"font-weight: 400;\">ale dlouho byl pova\u017eov\u00e1n za zv\u00ed\u0159ec\u00ed neurohormon s vlivem na cirkadi\u00e1nn\u00ed rytmus a dal\u0161\u00ed procesy v t\u011ble. N\u00e1sledn\u00fd v\u00fdzkum melatoninu prok\u00e1zal jeho p\u0159\u00edtomnost v n\u011bkolika organismech. Zjistilo se, \u017ee nem\u00e1 vliv pouze na <\/span><b>regulaci sp\u00e1nku, <\/b><span style=\"font-weight: 400;\">ale m\u00e1 i <\/span><b>protiz\u00e1n\u011btliv\u00e9 \u00fa\u010dinky, zlep\u0161uje imunitn\u00ed syst\u00e9m, <\/b><span style=\"font-weight: 400;\">,,bojuje&#8221; s <\/span><b>voln\u00fdmi radik\u00e1ly <\/b><span style=\"font-weight: 400;\">nebo <\/span><b>zm\u00edr\u0148uje jet lag a insomnii. <\/b><span style=\"font-weight: 400; color: #ff6600;\">[5] [6] [7] <\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/gymbeam.sk\/blog\/wp-content\/uploads\/2020\/07\/\u010do-je-to-melaton\u00edn-1124x900.jpeg\" alt=\"Co je to Melatonin?\" class=\"wp-image-176267\" width=\"843\" height=\"675\" title=\"Co je to Melatonin?\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/07\/\u010do-je-to-melaton\u00edn-1124x900.jpeg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/07\/\u010do-je-to-melaton\u00edn-400x320.jpeg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/07\/\u010do-je-to-melaton\u00edn-rotated.jpeg 1488w\" sizes=\"auto, (max-width: 843px) 100vw, 843px\" \/><\/figure>\n<\/div>\n\n\n<h3 class=\"wp-block-heading is-style-default\">Cirkadi\u00e1nn\u00ed rytmus a hladina melatoninu<\/h3>\n\n\n\n<p><span style=\"font-weight: 400;\">V\u011bd\u011bli jste, \u017ee v t\u011ble m\u00e1me ,,nainstalovan\u00e9&#8221; <\/span><b>vnit\u0159n\u00ed hodiny, <\/b><span style=\"font-weight: 400;\">kter\u00e9 jsou synchronizovan\u00e9 se st\u0159\u00edd\u00e1n\u00edm dne a noci? D\u011bje se to d\u00edky sv\u011btlu, kter\u00e9 vstupuje p\u0159es lidsk\u00e9 oko a je <\/span><b>regul\u00e1torem melatoninu <\/b><span style=\"font-weight: 400;\">v l\u00e9t\u011b. Pomysln\u00e9 hodiny jsou v mozku, konkr\u00e9tn\u011b v \u010d\u00e1sti <\/span><b>suprachiasmatic nuclei, <\/b><span style=\"font-weight: 400;\">kter\u00e1 b\u011bhem dne zastavuje <\/span><b>produkci melatoninu. <\/b><span style=\"font-weight: 400;\">Naopak v noci nen\u00ed aktivn\u00ed, co\u017e vede k obnov\u011b produkce. Sly\u0161eli jste u\u017e o doporu\u010den\u00ed, \u017ee p\u0159ed sp\u00e1nkem by se jist\u00fd \u010das nem\u011bl pou\u017e\u00edvat telefon nebo d\u00edvat na TV? Osv\u011btlov\u00e1n\u00edm o\u010d\u00ed b\u011bhem biologick\u00e9 noci toti\u017e sni\u017eujete tvorbu melatoninu. <\/span><span style=\"font-weight: 400; color: #ff6600;\">[8]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><span style=\"font-weight: 400;\">Term\u00ednem <\/span><b>cirkadi\u00e1nn\u00ed rytmus <\/b><span style=\"font-weight: 400;\">se ozna\u010duje cyklus, kter\u00fd organismu ur\u010duje <\/span><b>biologick\u00e9 a psychologick\u00e9 procesy, <\/b><span style=\"font-weight: 400;\">nap\u0159\u00edklad <\/span><b>sp\u00e1nek, probouzen\u00ed <\/b><span style=\"font-weight: 400;\">nebo <\/span><b>jeden\u00ed. <\/b><span style=\"font-weight: 400;\">Cirkadi\u00e1nn\u00ed rytmus se <\/span><b>\u0159\u00edd\u00ed <\/b><span style=\"font-weight: 400;\">ji\u017e zm\u00edn\u011bn\u00fdm <\/span><b>suprachiasmatic nuclei <\/b><span style=\"font-weight: 400;\">a <\/span><b>ovliv\u0148uje <\/b><span style=\"font-weight: 400;\">ho <\/span><b>slune\u010dn\u00ed sv\u011btlo a teplota. <\/b><span style=\"font-weight: 400;\">V o\u010d\u00edch m\u00e1me <\/span><b>receptory, <\/b><span style=\"font-weight: 400;\">kter\u00e9 p\u0159i zpozorov\u00e1n\u00ed tmy pos\u00edlaj\u00ed <\/span><b>zpr\u00e1vu do suprachiasmatic nuclei, <\/b><span style=\"font-weight: 400;\">a ten spust\u00ed <\/span><b>produkci melatoninu. <\/b><span style=\"font-weight: 400;\">Je na v\u00e1s, zda us\u00edn\u00e1te p\u0159i rozsv\u00edcen\u00e9 lamp\u011b, d\u00edv\u00e1te se p\u0159ed span\u00edm na video ze sv\u00e9ho telefonu nebo \u00fapln\u011b vypnete v\u0161echny sv\u011bteln\u00e9 zdroje hodinu p\u0159ed span\u00edm. V o\u010d\u00edch m\u00e1me ,,hl\u00edda\u010de&#8221;, kter\u00e9ho m\u016f\u017ee sv\u011btlo p\u0159ed span\u00edm spl\u00e9st. Ud\u011blejte si vlastn\u00ed experiment a vyzkou\u0161ejte zm\u011bnit ve\u010dern\u00ed ritu\u00e1l. Jak to dopadlo, to n\u00e1m m\u016f\u017eete napsat do koment\u00e1\u0159e pod \u010dl\u00e1nek. <\/span><span style=\"font-weight: 400; color: #ff6600;\">[15]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/gymbeam.sk\/blog\/wp-content\/uploads\/2020\/07\/photo-of-woman-using-mobile-phone-3367850-min-1-1124x866.jpg\" alt=\"Cirkadi\u00e1nn\u00ed rytmus a hladina melatoninu \" class=\"wp-image-176365\" width=\"843\" height=\"650\" title=\"Cirkadi\u00e1nn\u00ed rytmus a hladina melatoninu \" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/07\/photo-of-woman-using-mobile-phone-3367850-min-1-1124x866.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/07\/photo-of-woman-using-mobile-phone-3367850-min-1-400x308.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/07\/photo-of-woman-using-mobile-phone-3367850-min-1-1536x1183.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/07\/photo-of-woman-using-mobile-phone-3367850-min-1-2048x1578.jpg 2048w\" sizes=\"auto, (max-width: 843px) 100vw, 843px\" \/><\/figure>\n<\/div>\n\n\n<p><span style=\"font-weight: 400;\">Mno\u017estv\u00ed melatoninu v t\u011ble se m\u016f\u017ee m\u011bnit, nep\u0159edstavuje to v\u0161ak zdravotn\u00ed probl\u00e9my. Rovn\u011b\u017e nen\u00ed zn\u00e1mo, aby m\u011bla sn\u00ed\u017een\u00e1 produkce melatoninu n\u011bjak\u00fd vliv na zdrav\u00ed. Pokud v\u0161ak p\u0159ijmete <\/span><b>vy\u0161\u0161\u00ed d\u00e1vky melatoninu <\/b><span style=\"font-weight: 400;\">ve form\u011b suplementu, m\u016f\u017ee se dostavit <\/span><b>ni\u017e\u0161\u00ed t\u011blesn\u00e1 teplota a ospalost. <\/b><span style=\"font-weight: 400;\">Vysok\u00e9 d\u00e1vky ovliv\u0148uj\u00ed \u010dinnost <\/span><b>reproduk\u010dn\u00edho syst\u00e9mu <\/b><span style=\"font-weight: 400;\">a existuj\u00ed d\u016fkazy o antioxida\u010dn\u00edch \u00fa\u010dinc\u00edch, jejich\u017e v\u00fdznam v\u0161ak nen\u00ed zn\u00e1m. <\/span><b>P\u0159i u\u017e\u00edv\u00e1n\u00ed <\/b><span style=\"font-weight: 400;\">melatoninu je v\u017edy d\u016fle\u017eit\u00e9 postupovat <\/span><b>podle pokyn\u016f od v\u00fdrobce. <\/b><span style=\"font-weight: 400; color: #ff6600;\">[8]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><span style=\"font-weight: 400;\">Sp\u00e1nek je d\u016fle\u017eitou biologickou pot\u0159ebou, kter\u00e1 m\u00e1 vliv na celkov\u00e9 zdrav\u00ed a chod organismu. Chcete se dozv\u011bd\u011bt v\u00edce o v\u00fdznamu sp\u00e1nku pro zdrav\u00ed a svaly? P\u0159e\u010dt\u011bte si n\u00e1\u0161 \u010dl\u00e1nek &#8211;<\/span><a href=\"https:\/\/gymbeam.cz\/blog\/jak-zlepsit-spanek-a-jak-ovlivnuje-zdravi-a-rust-svalove-hmoty\/\"> <span style=\"font-weight: 400;\">Jak zlep\u0161it sp\u00e1nek a jak ovliv\u0148uje zdrav\u00ed a r\u016fst svalov\u00e9 hmoty?<\/span><\/a><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"wp-block-heading is-style-default\"><span class=\"ez-toc-section\" id=\"Pouziti_melatoninu\"><\/span><strong>Pou\u017eit\u00ed melatoninu<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p><span style=\"font-weight: 400;\">Melatonin lze doplnit ve form\u011b r\u016fzn\u00fdch v\u00fd\u017eivov\u00fdch dopl\u0148k\u016f a \u010dasto se \u0159ad\u00ed mezi prost\u0159edky <\/span><a href=\"https:\/\/gymbeam.cz\/pro-lepsi-spanek\" class=\"ek-link\"><span style=\"font-weight: 400;\">pro lep\u0161\u00ed sp\u00e1nek<\/span><\/a><span style=\"font-weight: 400;\">. Na trhu existuj\u00ed r\u016fzn\u00e9 suplementy, kter\u00e9 jsou od sebe odli\u0161n\u00e9. Li\u0161\u00ed se i <\/span><b>denn\u00ed d\u00e1vka, <\/b><span style=\"font-weight: 400;\">kter\u00e1 m\u016f\u017ee b\u00fdt v rozmez\u00ed <\/span><b>0,5 &#8211; 10 mg v z\u00e1vislosti na legislativ\u011b. <\/b><span style=\"font-weight: 400;\">Krom\u011b suplementu pro podporu sp\u00e1nku v\u00e1m v\u0161ak p\u0159edstav\u00edme i dal\u0161\u00ed potenci\u00e1ln\u00ed benefity melatoninu. <\/span><span style=\"font-weight: 400; color: #ff6600;\">[9] <\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading is-style-default\">Podpora sp\u00e1nku<\/h3>\n\n\n\n<p><span style=\"font-weight: 400;\">Melatonin je podle n\u011bkolika v\u00fdzkum\u016f prosp\u011b\u0161n\u00fd <a href=\"https:\/\/gymbeam.cz\/pro-lepsi-spanek\" target=\"_blank\" aria-label=\"pro podporu sp\u00e1nku (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">pro podporu sp\u00e1nku<\/a> a je <\/span><b>popul\u00e1rn\u00edm suplementem, <\/b><span style=\"font-weight: 400;\">nap\u0159\u00edklad v p\u0159\u00edpad\u011b <\/span><b>nespavosti. Existuj\u00ed \u00fa\u010dinn\u011bj\u0161\u00ed dopl\u0148ky <\/b><span style=\"font-weight: 400;\">pro tento \u00fa\u010del, ale <\/span><b>v\u00fdhodou <\/b><span style=\"font-weight: 400;\">melatoninu jsou <\/span><b>men\u0161\u00ed vedlej\u0161\u00ed \u00fa\u010dinky. <\/b><span style=\"font-weight: 400;\">Podle z\u00e1v\u011br\u016f studie z roku <\/span><b>2016 <\/b><span style=\"font-weight: 400;\">je melatonin prosp\u011b\u0161n\u00fd pro <\/span><b>zlep\u0161en\u00ed sp\u00e1nku <\/b><span style=\"font-weight: 400;\">i u lid\u00ed s rakovinou, kte\u0159\u00ed <\/span><b>trp\u00ed insomni\u00ed. <\/b><span style=\"font-weight: 400;\">P\u0159ehled studi\u00ed z roku 2014 zase poukazuje na slibn\u00fd <\/span><b>v\u00fdznam melatoninu p\u0159i jet lagu <\/b><span style=\"font-weight: 400;\">a v <\/span><b>omezen\u00e9 m\u00ed\u0159e <\/b><span style=\"font-weight: 400;\">i pro \u00fa\u010dely <\/span><b>insomnie. <\/b><span style=\"font-weight: 400;\">V z\u00e1v\u011bru studie tak\u00e9 auto\u0159i tvrd\u00ed, \u017ee ze z\u00edskan\u00fdch dat <\/span><b>nemohou potvrdit <\/b><span style=\"font-weight: 400;\">pozitivn\u00ed <\/span><b>vliv melatoninu na za\u010d\u00e1tku a \u00fa\u010dinnost sp\u00e1nku. <\/b><span style=\"font-weight: 400;\">V p\u0159\u00edpad\u011b lid\u00ed <\/span><b>pracuj\u00edc\u00edch na zm\u011bny <\/b><span style=\"font-weight: 400;\">nemohou doporu\u010dit pou\u017eit\u00ed melatoninu. C\u00edlem \u010dl\u00e1nku je poskytnout nestrann\u00fd pohled na melatonin a n\u011bkter\u00e9 zdroje poukazuj\u00ed na jeho ni\u017e\u0161\u00ed efektivitu. To v\u0161ak neznamen\u00e1, \u017ee by v\u00e1m nepomohl p\u0159i probl\u00e9mech usnout, nap\u0159\u00edklad v d\u016fsledku cestov\u00e1n\u00ed letadlem. <\/span><span style=\"font-weight: 400; color: #ff6600;\">[9] [10] [11] [12]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/gymbeam.sk\/blog\/wp-content\/uploads\/2020\/07\/melaton\u00edn-a-podpora-sp\u00e1nku-1124x749.jpg\" alt=\"Podpora sp\u00e1nku\" class=\"wp-image-176280\" width=\"843\" height=\"562\" title=\"Podpora sp\u00e1nku\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/07\/melaton\u00edn-a-podpora-sp\u00e1nku-1124x749.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/07\/melaton\u00edn-a-podpora-sp\u00e1nku-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/07\/melaton\u00edn-a-podpora-sp\u00e1nku-1536x1024.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/07\/melaton\u00edn-a-podpora-sp\u00e1nku.jpg 1920w\" sizes=\"auto, (max-width: 843px) 100vw, 843px\" \/><\/figure>\n<\/div>\n\n\n<p><span style=\"font-weight: 400;\">Melatonin je prosp\u011b\u0161n\u00fd p\u0159i <\/span><b>redukci \u00fazkosti p\u0159ed opera\u010dn\u00edm z\u00e1krokem. <\/b><span style=\"font-weight: 400;\">Jeho u\u017e\u00edv\u00e1n\u00ed m\u016f\u017ee pomoci p\u0159i probl\u00e9mech se sp\u00e1nkem u d\u011bt\u00ed. Mal\u00ed pacienti s ur\u010dit\u00fdmi onemocn\u011bn\u00edmi, nap\u0159\u00edklad p\u0159i <\/span><b>ADHD, astmatu <\/b><span style=\"font-weight: 400;\">nebo <\/span><b>atopick\u00e9 dermatitid\u011b, <\/b><span style=\"font-weight: 400;\">mohou m\u00edt probl\u00e9m se sp\u00e1nkem. Existuj\u00ed v\u011bdeck\u00e9 <\/span><b>d\u016fkazy o prosp\u011b\u0161nosti melatoninu, <\/b><span style=\"font-weight: 400;\">av\u0161ak u d\u011bt\u00ed a melatoninu z\u016fst\u00e1v\u00e1 n\u011bkolik ot\u00e1zek, proto je nejlep\u0161\u00ed se o jeho mo\u017en\u00e9m pou\u017eit\u00ed <\/span><b>poradit s l\u00e9ka\u0159em. <\/b><span style=\"font-weight: 400;\">Mimo jin\u00e9 lze melatonin pou\u017e\u00edt i p\u0159i <\/span><b>syndromu odkl\u00e1dan\u00e9 sp\u00e1nkov\u00e9 f\u00e1ze (DSWPD). <\/b><span style=\"font-weight: 400; color: #ff6600;\">[13]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading is-style-default\"><strong>Melatonin a sez\u00f3nn\u00ed deprese<\/strong><\/h3>\n\n\n\n<p><b>Sez\u00f3nn\u00ed deprese <\/b><span style=\"font-weight: 400;\">je jin\u00fd n\u00e1zev pro <\/span><b>sez\u00f3nn\u00ed afektivn\u00ed poruchu (SAD), <\/b><span style=\"font-weight: 400;\">kter\u00e1 je spojena se <\/span><b>zm\u011bnou ro\u010dn\u00edch obdob\u00ed. <\/b><span style=\"font-weight: 400;\">Symptomy SAD se obvykle objevuj\u00ed v obdob\u00ed od <\/span><b>konce podzimu a za\u010d\u00e1tku zimy, <\/b><span style=\"font-weight: 400;\">m\u016f\u017ee se v\u0161ak vyskytnout i na <\/span><b>konci jara a za\u010d\u00e1tku l\u00e9ta. <\/b><span style=\"font-weight: 400;\">Mezi jej\u00ed projevy pat\u0159\u00ed <\/span><b>nedostatek energie <\/b><span style=\"font-weight: 400;\">a z\u00e1jmu o obl\u00edben\u00e9 aktivity nebo <\/span><b>pot\u00ed\u017ee se sp\u00e1nkem a pocitem deprese. <\/b><span style=\"font-weight: 400;\">Nejedn\u00e1 se p\u0159itom o vz\u00e1cn\u00fd stav, proto\u017ee tento typ deprese m\u016f\u017ee postihovat a\u017e <\/span><b>10% populace. <\/b><span style=\"font-weight: 400;\">Podle jist\u00e9ho v\u00fdzkumu byla suplementace melatoninu \u00fa\u010dinn\u00e1 p\u0159i sn\u00ed\u017een\u00ed jej\u00edch p\u0159\u00edznak\u016f. Sez\u00f3nn\u00ed deprese by mohla toti\u017e souviset se <\/span><b>zm\u011bnami cirkadi\u00e1nn\u00edho rytmu, <\/b><span style=\"font-weight: 400;\">proto by mohlo u\u017e\u00edv\u00e1n\u00ed melatoninu d\u00e1vat smysl. V zimn\u00edm obdob\u00ed se m\u011bn\u00ed pom\u011br denn\u00ed a no\u010dn\u00ed \u010d\u00e1sti dne, co\u017e m\u016f\u017ee b\u00fdt spou\u0161t\u011b\u010dem deprese. Krom\u011b zm\u011bny ,,vnit\u0159n\u00edch hodin&#8221; a hladiny melatoninu m\u016f\u017ee b\u00fdt faktorem i <\/span><b>hladina serotoninu. <\/b><span style=\"font-weight: 400;\">Pro ur\u010den\u00ed vlivu melatoninu na p\u0159\u00edznaky t\u00e9to deprese je pot\u0159eba dal\u0161\u00ed v\u00fdzkum. Kdov\u00ed, mo\u017en\u00e1 se v bl\u00edzk\u00e9 budoucnosti tento stav vytrat\u00ed d\u00edky v\u00fdzkumu a pou\u017eit\u00ed melatoninu. <\/span><span style=\"font-weight: 400; color: #ff6600;\">[9] [14]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/gymbeam.sk\/blog\/wp-content\/uploads\/2020\/07\/melaton\u00edn-a-sez\u00f3nna-depresia-1124x632.jpg\" alt=\"Melatonin a sez\u00f3nn\u00ed deprese \" class=\"wp-image-176293\" width=\"843\" height=\"474\" title=\"Melatonin a sez\u00f3nn\u00ed deprese \" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/07\/melaton\u00edn-a-sez\u00f3nna-depresia-1124x632.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/07\/melaton\u00edn-a-sez\u00f3nna-depresia-400x225.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/07\/melaton\u00edn-a-sez\u00f3nna-depresia-1536x864.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/07\/melaton\u00edn-a-sez\u00f3nna-depresia.jpg 1920w\" sizes=\"auto, (max-width: 843px) 100vw, 843px\" \/><\/figure>\n<\/div>\n\n\n<p><span style=\"font-weight: 400;\">Krom\u011b zlep\u0161en\u00ed sp\u00e1nku a projev\u016f sez\u00f3nn\u00ed deprese existuj\u00ed v\u011bdeck\u00e9 d\u016fkazy o tom, \u017ee melatonin m\u016f\u017ee pomoci p\u0159i t\u011bchto onemocn\u011bn\u00edch <\/span><span style=\"font-weight: 400; color: #ff6600;\">[10] [16]<\/span><span style=\"font-weight: 400;\">:<\/span><\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li><b>Bolesti hlavy<\/b><span style=\"font-weight: 400;\"> &#8211; m\u016f\u017ee b\u00fdt u\u017eite\u010dn\u00fd p\u0159i <\/span><b>Hortonovo syndromu<\/b><span style=\"font-weight: 400;\"> nebo <\/span><b>migr\u00e9n\u011b.<\/b><\/li>\n\n\n\n<li><b>Tinnitus <\/b><span style=\"font-weight: 400;\">&#8211; jde o vn\u00edm\u00e1n\u00ed <\/span><b>zvuku v u\u0161\u00edch, <\/b><span style=\"font-weight: 400;\">nap\u0159\u00edklad \u0161um\u011bn\u00ed nebo zvon\u011bn\u00ed, p\u0159i\u010dem\u017e jist\u00e1 studie poukazuje na ur\u010dit\u00e9 <\/span><b>zlep\u0161en\u00ed p\u0159\u00edznak\u016f tohoto stavu.<\/b><\/li>\n\n\n\n<li><b>Rakovina <\/b><span style=\"font-weight: 400;\">&#8211; studie zam\u011b\u0159en\u00e9 na n\u011bkolik typ\u016f rakoviny nazna\u010duj\u00ed mo\u017en\u00e9 benefity melatoninu jako <\/span><b>podp\u016frn\u00e9 l\u00e9\u010dby.<\/b><\/li>\n\n\n\n<li><b>Alzheimerova choroba <\/b><span style=\"font-weight: 400;\">&#8211; melatonin m\u016f\u017ee <\/span><b>zpomalovat kognitivn\u00ed pokles <\/b><span style=\"font-weight: 400;\">spojen\u00fd s t\u00edmto onemocn\u011bn\u00edm.&nbsp;<\/span><\/li>\n<\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3><\/h3><h3><b>Melatonin ve v\u00fd\u017eivov\u00fdch dopl\u0148c\u00edch&nbsp;<\/b><\/h3>\n\n\n\n<p><b>Dopl\u0148ky s obsahem melatoninu <\/b><span style=\"font-weight: 400;\">si m\u016f\u017eete po\u0159\u00eddit ve form\u011b <\/span><b>kapsl\u00ed, spreje <\/b><span style=\"font-weight: 400;\">nebo <\/span><b>tablet. <\/b><span style=\"font-weight: 400;\">Z\u00e1le\u017e\u00ed na va\u0161ich preferenc\u00edch, existuj\u00ed v <\/span><b>p\u0159\u00edrodn\u00ed nebo syntetick\u00e9 form\u011b, <\/b><span style=\"font-weight: 400;\">p\u0159i\u010dem\u017e p\u0159\u00edrodn\u00ed poch\u00e1z\u00ed ze zv\u00ed\u0159ec\u00ed epif\u00fdzy. <\/span><span style=\"font-weight: 400; color: #ff6600;\">[18] [19]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><b>V USA <\/b><span style=\"font-weight: 400;\">je melatonin pova\u017eov\u00e1n za <\/span><b>dopln\u011bk v\u00fd\u017eivy, <\/b><span style=\"font-weight: 400;\">ale v n\u011bkter\u00fdch zem\u00edch je pova\u017eov\u00e1n za <\/span><b>l\u00e9\u010divo, <\/b><span style=\"font-weight: 400;\">a lze si ho opat\u0159it <\/span><b>pouze na l\u00e9ka\u0159sk\u00fd p\u0159edpis. <\/b><span style=\"font-weight: 400;\">Nen\u00ed na \u0161kodu si <\/span><b>p\u0159ed snahou o koupi ov\u011b\u0159it, <\/b><span style=\"font-weight: 400;\">zda je v dan\u00e9 zemi povoleno prod\u00e1vat suplementy s obsahem melatoninu. <\/span><span style=\"color: #ff6600;\"><span style=\"font-weight: 400;\">[13]<\/span><span style=\"font-weight: 400;\">&nbsp;<\/span><\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"wp-block-heading is-style-default\"><span class=\"ez-toc-section\" id=\"Bezpecnost_melatoninu\"><\/span><strong>Bezpe\u010dnost melatoninu<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p><b>U\u017e\u00edv\u00e1n\u00ed melatoninu <\/b><span style=\"font-weight: 400;\">v doporu\u010den\u00e9m mno\u017estv\u00ed je obecn\u011b <\/span><b>pova\u017eov\u00e1no za bezpe\u010dn\u00e9. <\/b><span style=\"font-weight: 400;\">M\u016f\u017ee v\u0161ak zp\u016fsobovat <\/span><b>ospalost, bolesti hlavy, z\u00e1vrat\u011b <\/b><span style=\"font-weight: 400;\">nebo <\/span><b>nevolnosti. <\/b><span style=\"font-weight: 400;\">Pr\u00e1v\u011b kv\u016fli ospalosti nen\u00ed po u\u017eit\u00ed melatoninu vhodn\u00e9 <\/span><b>\u0159\u00eddit t\u011b\u017ek\u00e9 stroje b\u011bhem 5 hodin. <\/b><span style=\"font-weight: 400;\">Rovn\u011b\u017e <\/span><b>nen\u00ed <\/b><span style=\"font-weight: 400;\">melatonin <\/span><b>vhodn\u00fd <\/b><span style=\"font-weight: 400;\">pro lidi s <\/span><b>autoimunitn\u00edm onemocn\u011bn\u00edm <\/b><span style=\"font-weight: 400;\">a m\u00e9n\u011b \u010dasto se objevily i projevy, jako zmatenost, pocity deprese nebo k\u0159e\u010de v b\u0159i\u0161e. Tak jako to ur\u010dit\u011b d\u011bl\u00e1te i u jin\u00fdch suplement\u016f, p\u0159e\u010dt\u011bte si <\/span><b>p\u0159\u00edbalov\u00fd let\u00e1k, <\/b><span style=\"font-weight: 400;\">kter\u00fd nejl\u00e9pe objasn\u00ed, zda existuje p\u0159ek\u00e1\u017eka v u\u017e\u00edv\u00e1n\u00ed melatoninu. Pro dosp\u011bl\u00e9ho \u010dlov\u011bka je melatonin podle studi\u00ed bezpe\u010dn\u00fd a spojen\u00fd s minim\u00e1ln\u00edmi vedlej\u0161\u00edmi \u00fa\u010dinky. <\/span><b>Melatonin m\u016f\u017ee p\u016fsobit na jin\u00e9 l\u00e9ky, <\/b><span style=\"font-weight: 400;\">jeho u\u017e\u00edv\u00e1n\u00ed v tomto p\u0159\u00edpad\u011b p\u0159edem konzultujte se sv\u00fdm l\u00e9ka\u0159em. <\/span><span style=\"font-weight: 400; color: #ff6600;\">[17]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/gymbeam.sk\/blog\/wp-content\/uploads\/2020\/07\/bezpe\u010dnos\u0165-melaton\u00ednu-1124x632.jpg\" alt=\"Bezpe\u010dnost melatoninu \" class=\"wp-image-176241\" width=\"843\" height=\"474\" title=\"Bezpe\u010dnost melatoninu \" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/07\/bezpe\u010dnos\u0165-melaton\u00ednu-1124x632.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/07\/bezpe\u010dnos\u0165-melaton\u00ednu-400x225.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/07\/bezpe\u010dnos\u0165-melaton\u00ednu-1536x864.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/07\/bezpe\u010dnos\u0165-melaton\u00ednu.jpg 1920w\" sizes=\"auto, (max-width: 843px) 100vw, 843px\" \/><\/figure>\n<\/div>\n\n\n<p><span style=\"font-weight: 400;\">Melatonin je hormon s funkc\u00ed regulovat lidsk\u00fd sp\u00e1nek. Je sou\u010d\u00e1st\u00ed l\u00e9k\u016f a suplement\u016f, proto\u017ee m\u016f\u017ee pomoci p\u0159i probl\u00e9mech se sp\u00e1nkem, sez\u00f3nn\u00ed depres\u00ed nebo insomni\u00ed a jet lagu. V\u011b\u0159\u00edme, \u017ee jsme v\u00e1m v \u010dl\u00e1nku p\u0159inesli v\u0161echny pot\u0159ebn\u00e9 informace o melatoninu a jeho vlivu na lidsk\u00fd organismus. Chcete, aby se o <\/span><b>melatoninu dozv\u011bd\u011bli i va\u0161i p\u0159\u00e1tel\u00e9? <\/b><span style=\"font-weight: 400;\">Nev\u00e1hejte a <\/span><b>podpo\u0159te \u010dl\u00e1nek sd\u00edlen\u00edm.<\/b><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<div class=\"wp-block-columns is-layout-flex wp-container-core-columns-is-layout-9d6595d7 wp-block-columns-is-layout-flex\">\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\"><a href=\"https:\/\/gymbeam.com\/sleep-aids\" target=\"_blank\" class=\"category-button\">\n\t<span class=\"label\">\n\t\tSleep Aids\t<\/span>\n\t<svg class=\"icon-cart\" focusable=\"false\">\n\t\t<use xlink:href=\"#icon-cart\"><\/use>\n\t<\/svg>\n<\/a><\/div>\n\n\n\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\"><a href=\"https:\/\/gymbeam.com\/herbal-supplements\" target=\"_blank\" class=\"category-button\">\n\t<span class=\"label\">\n\t\tHerbal Supplements\t<\/span>\n\t<svg class=\"icon-cart\" focusable=\"false\">\n\t\t<use xlink:href=\"#icon-cart\"><\/use>\n\t<\/svg>\n<\/a><\/div>\n<\/div>\n","protected":false},"excerpt":{"rendered":"<p> Melatonin je hormon zodpov\u011bdn\u00fd za regulaci sp\u00e1nku. Jeho produkce se spou\u0161t\u00ed p\u0159i zaznamen\u00e1n\u00ed tmy na\u0161\u00edm okem. Poznejte jeho v\u00fdznam pro organismus a v\u00fdhody suplementace melatoninu p\u0159i probl\u00e9mech se sp\u00e1nkem nebo sez\u00f3nn\u00ed depres\u00ed. <\/p>\n","protected":false},"author":25,"featured_media":176397,"comment_status":"open","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"_editorskit_title_hidden":false,"_editorskit_reading_time":5,"_editorskit_is_block_options_detached":false,"_editorskit_block_options_position":"{}","footnotes":""},"categories":[33],"tags":[6501,6597,7329],"filter_section":[],"filter_attribute":[],"class_list":{"0":"post-179837","1":"post","2":"type-post","3":"status-publish","4":"format-standard","5":"has-post-thumbnail","7":"category-doplnky-vyzivy","8":"tag-doplnky-vyzivy-cs","9":"tag-hormony-cs","10":"tag-spanek","11":"h-entry","12":"hentry"},"acf":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v24.4 - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>Melatonin - opravdu zlep\u0161uje sp\u00e1nek a pom\u00e1h\u00e1 usnout? - GymBeam Blog<\/title>\n<meta name=\"description\" content=\"Melatonin je hormon zodpov\u011bdn\u00fd za regulaci sp\u00e1nku. Jeho produkce se spou\u0161t\u00ed p\u0159i zaznamen\u00e1n\u00ed tmy na\u0161\u00edm okem. Poznejte jeho v\u00fdznam pro organismus a v\u00fdhody suplementace melatoninu p\u0159i probl\u00e9mech se sp\u00e1nkem nebo sez\u00f3nn\u00ed depres\u00ed.\" \/>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/gymbeam.com\/blog\/melatonin-opravdu-zlepsuje-spanek-a-pomaha-usnout\/\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Melatonin - opravdu zlep\u0161uje sp\u00e1nek a pom\u00e1h\u00e1 usnout? - GymBeam Blog\" \/>\n<meta property=\"og:description\" content=\"Melatonin je hormon zodpov\u011bdn\u00fd za regulaci sp\u00e1nku. Jeho produkce se spou\u0161t\u00ed p\u0159i zaznamen\u00e1n\u00ed tmy na\u0161\u00edm okem. 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