{"id":2638,"date":"2022-03-24T06:00:00","date_gmt":"2022-03-24T04:00:00","guid":{"rendered":"https:\/\/ysana.com\/blog\/?p=602"},"modified":"2022-07-12T19:04:34","modified_gmt":"2022-07-12T17:04:34","slug":"melatonina-ayuda-dormir-mejor","status":"publish","type":"post","link":"https:\/\/ysana.com\/en\/blog\/melatonina-ayuda-dormir-mejor\/","title":{"rendered":"Melatonina: \u00bfAyuda a dormir mejor?"},"content":{"rendered":"\t\t<div data-elementor-type=\"wp-post\" data-elementor-id=\"2638\" class=\"elementor elementor-2638\">\n\t\t\t\t\t\t<section class=\"elementor-section elementor-top-section elementor-element elementor-element-a354ca9 elementor-section-boxed elementor-section-height-default elementor-section-height-default\" data-id=\"a354ca9\" data-element_type=\"section\" data-e-type=\"section\">\n\t\t\t\t\t\t<div class=\"elementor-container elementor-column-gap-default\">\n\t\t\t\t\t<div class=\"elementor-column elementor-col-100 elementor-top-column elementor-element elementor-element-679f1992\" data-id=\"679f1992\" data-element_type=\"column\" data-e-type=\"column\">\n\t\t\t<div class=\"elementor-widget-wrap elementor-element-populated\">\n\t\t\t\t\t\t<div class=\"elementor-element elementor-element-6de5fc24 elementor-widget elementor-widget-text-editor\" data-id=\"6de5fc24\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t<p>Nuestro organismo dispone de m\u00faltiples hormonas que promueven y regulan los procesos vitales, como la digesti\u00f3n, el sue\u00f1o o la reproducci\u00f3n. Una de ellas es la <strong>melatonina<\/strong>.<\/p><p>Desde<strong> Ysana<\/strong> nos preocupamos por tu salud. Por ello, te explicamos qu\u00e9 es la melatonina, cu\u00e1l es su papel e importancia en nuestra salud y c\u00f3mo podemos disponer de ella.<\/p><h2><span style=\"color: #00a5c7;\"><strong>\u00bfQu\u00e9 es la melatonina?<\/strong><\/span><\/h2><p>La melatonina (o N-acetil-5-metoxitriptamina) es una hormona natural de nuestro cuerpo, la cual es sintetizada a partir del amino\u00e1cido esencial tript\u00f3fano. La gl\u00e1ndula pineal, activada por el hipot\u00e1lamo, transforma la serotonina en melatonina.<\/p><p>Esta hormona participa en m\u00faltiples procesos biol\u00f3gicos, sin embargo, su papel m\u00e1s destacado es la regulaci\u00f3n del sue\u00f1o.<\/p><h2><span style=\"color: #00a5c7;\"><strong>Melatonina para dormir: \u00bfCu\u00e1l es su papel?<\/strong><\/span><\/h2><p>La melatonina dirige nuestros ritmos circadianos. Los ritmos circadianos son los responsables de regular los cambios f\u00edsicos y mentales que se dan en un per\u00edodo de 24 horas y que responden al ciclo luz-oscuridad.<\/p><p>La producci\u00f3n de melatonina empieza a aumentar cuando se inicia la disminuci\u00f3n de luz ambiental, y desciende ante la luz del alba.<\/p><p>Ante la oscuridad, el mayor nivel de melatonina contribuye a disminuir el tiempo necesario para conciliar el sue\u00f1o. Debido a esto, es especialmente necesaria en todo tipo de casos de <a href=\"https:\/\/ysana.com\/blog\/2022\/03\/18\/trastornos-sueno-tipos-soluciones\/\" target=\"_blank\" rel=\"noopener\"><span style=\"color: #00a5c7;\"><strong>trastornos del sue\u00f1o<\/strong><\/span><\/a>.<\/p><h2><span style=\"color: #00a5c7;\"><strong>\u00bfC\u00f3mo tomar la melatonina?<\/strong><\/span><\/h2><p>Debido a que la melatonina es una hormona producida por nuestro cuerpo, es fundamental tratar de mejorar su producci\u00f3n. Para ello, es importante aumentar el consumo de alimentos ricos en el amino\u00e1cido tript\u00f3fano, tales como:<\/p><ul><li>Legumbres.<\/li><li>Chocolate negro.<\/li><li>Semillas, frutos secos y cereales.<\/li><li>Frutas como el pl\u00e1tano, el aguacate, la pi\u00f1a o la ciruela.<\/li><li>Verduras como los berros, las espinacas, la remolacha, el apio o el br\u00f3coli.<\/li><\/ul><p>Sin embargo, el aporte mediante la dieta puede ser insuficiente, por lo que en estos casos en que no pueda aumentarse de manera end\u00f3gena se deber\u00e1 administrar de forma ex\u00f3gena.<\/p><p>En estos casos, est\u00e1 ampliamente aceptado administrar un sustituto de la melatonina end\u00f3gena (de iguales caracter\u00edsticas moleculares) en complementos alimenticios.<\/p><p>A pesar de que existe la creencia de que la melatonina debe tomarse media hora antes de acostarse, lo cierto es que para tomarla bien y que esta act\u00fae correctamente deben tenerse en cuenta ciertas cuestiones.<\/p><p>Es importante conocer los niveles de melatonina fisiol\u00f3gica y, sobre todo, el cronotipo de la persona.<\/p><p>El cronotipo se entiende como la predisposici\u00f3n natural de que un individuo experimente picos de energ\u00eda o descanso seg\u00fan las distintas horas del d\u00eda. Los distintos cronotipos son:<\/p><h3><strong>Matutino<\/strong><\/h3><p>La persona debe irse a la cama pronto. Este tipo suele dormir entre las 10 y las 6 de la ma\u00f1ana, ya que el pico de melatonina se da en torno a las 12 de la noche. Las primeras horas de la ma\u00f1ana son las m\u00e1s activas.<\/p><h3><strong>Vespertino<\/strong><\/h3><p>Este cronotipo rinde mejor por la noche, por lo que precisa prolongar el descanso hasta bien entrada la ma\u00f1ana. El pico de melatonina se da sobre las 6 de la ma\u00f1ana.<\/p><h3><strong>Intermedio<\/strong><\/h3><p>Este tipo de cronotipo suele dormir entre las 12 de la noche y las 8 de la ma\u00f1ana, ya que el pico de melatonina se da sobre las 3 de la ma\u00f1ana.<\/p><p>No existe una dosis espec\u00edfica para la toma de melatonina, puesto que esta depende del peso, edad y la sensibilidad a ella. Sin embargo, una dosis entre 0,5 y 5 mg suele ser eficaz y segura.<\/p><h2><span style=\"color: #00a5c7;\"><strong>\u00bfSe puede tomar melatonina de por vida?<\/strong><\/span><\/h2><p>La melatonina no es un somn\u00edfero, sino un estimulante del sue\u00f1o, por lo que generalmente es segura para el uso a corto plazo y no genera dependencia. Sin embargo, tomar demasiada melatonina o de forma cr\u00f3nica puede generar el efecto inverso al buscado, haciendo que los ritmos circadianos se alteren.<\/p><p>En <strong>Ysana <\/strong>contamos con la <span style=\"color: #00a5c7;\"><a style=\"color: #00a5c7;\" href=\"https:\/\/ysana.com\/indicacion\/sueno\"><strong>gama Serydorm<\/strong><\/a><\/span>, que ayuda a tener un descanso completo y satisfactorio gracias a su contenido en melatonina. \u00a1Desc\u00fabrela!<\/p>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/section>\n\t\t\t\t<section class=\"elementor-section elementor-top-section elementor-element elementor-element-4753cede elementor-section-boxed elementor-section-height-default elementor-section-height-default\" data-id=\"4753cede\" data-element_type=\"section\" data-e-type=\"section\">\n\t\t\t\t\t\t<div class=\"elementor-container elementor-column-gap-default\">\n\t\t\t\t\t<div class=\"elementor-column elementor-col-100 elementor-top-column elementor-element elementor-element-3083dac0\" data-id=\"3083dac0\" data-element_type=\"column\" data-e-type=\"column\">\n\t\t\t<div class=\"elementor-widget-wrap elementor-element-populated\">\n\t\t\t\t\t\t<div class=\"elementor-element elementor-element-59ccc33 elementor-widget elementor-widget-text-editor\" data-id=\"59ccc33\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t<h2><b>Serydorm<\/b><span style=\"color: var( --e-global-color-text ); font-family: var( --e-global-typography-text-font-family ), Sans-serif; letter-spacing: 0.02em;\">\u00ae Complete<\/span><\/h2><p style=\"letter-spacing: 0.32px;\"><strong>Para un descanso completo y satisfactorio.<\/strong><\/p><p style=\"letter-spacing: 0.32px;\">Con Melatonina, GABA, Valeriana y Pasiflora. Presentamos una nueva generaci\u00f3n de c\u00e1psulas inteligentes que maximizan la eficacia de sus ingredientes naturales, gracias a su tecnolog\u00eda de liberaci\u00f3n controlada.\u00a0<\/p>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-6a06a0d8 elementor-widget elementor-widget-image\" data-id=\"6a06a0d8\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"image.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<img fetchpriority=\"high\" decoding=\"async\" width=\"300\" height=\"193\" src=\"https:\/\/ysana.com\/wp-content\/uploads\/2022\/04\/Serydorm-Complete-300x193.png\" class=\"attachment-medium size-medium wp-image-1823\" alt=\"\" srcset=\"https:\/\/ysana.com\/wp-content\/uploads\/2022\/04\/Serydorm-Complete-300x193.png 300w, https:\/\/ysana.com\/wp-content\/uploads\/2022\/04\/Serydorm-Complete-1024x659.png 1024w, https:\/\/ysana.com\/wp-content\/uploads\/2022\/04\/Serydorm-Complete-768x494.png 768w, https:\/\/ysana.com\/wp-content\/uploads\/2022\/04\/Serydorm-Complete-600x386.png 600w, https:\/\/ysana.com\/wp-content\/uploads\/2022\/04\/Serydorm-Complete.png 1500w\" sizes=\"(max-width: 300px) 100vw, 300px\" \/>\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-1e35240b elementor-align-center elementor-widget elementor-widget-button\" data-id=\"1e35240b\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"button.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t<div class=\"elementor-button-wrapper\">\n\t\t\t\t\t<a class=\"elementor-button elementor-button-link elementor-size-sm\" href=\"https:\/\/ysana.com\/producto\/serydorm-complete\">\n\t\t\t\t\t\t<span class=\"elementor-button-content-wrapper\">\n\t\t\t\t\t\t\t\t\t<span class=\"elementor-button-text\">Saber m\u00e1s<\/span>\n\t\t\t\t\t<\/span>\n\t\t\t\t\t<\/a>\n\t\t\t\t<\/div>\n\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/section>\n\t\t\t\t<section class=\"elementor-section elementor-top-section elementor-element elementor-element-13b91056 elementor-section-boxed elementor-section-height-default elementor-section-height-default\" data-id=\"13b91056\" data-element_type=\"section\" data-e-type=\"section\">\n\t\t\t\t\t\t<div class=\"elementor-container elementor-column-gap-default\">\n\t\t\t\t\t<div class=\"elementor-column elementor-col-100 elementor-top-column elementor-element elementor-element-6ab6cfa\" data-id=\"6ab6cfa\" data-element_type=\"column\" data-e-type=\"column\">\n\t\t\t<div class=\"elementor-widget-wrap elementor-element-populated\">\n\t\t\t\t\t\t<div class=\"elementor-element elementor-element-26977009 elementor-widget elementor-widget-text-editor\" data-id=\"26977009\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t<p>Ahora ya sabes acerca de la melatonina y su papel en el sue\u00f1o. Si quieres saber m\u00e1s acerca de c\u00f3mo cuidar tu salud de manera natural, te invitamos a seguir <span style=\"color: #00a5c7;\"><a style=\"color: #00a5c7;\" href=\"https:\/\/ysana.com\/blog\/\" target=\"_blank\" rel=\"noopener\"><strong>los art\u00edculos de nuestro blog <\/strong><\/a><\/span>y conocer\u00a0<span style=\"color: #00a5c7;\"><a style=\"color: #00a5c7;\" href=\"https:\/\/ysana.com\/indicacion\/sueno\" target=\"_blank\" rel=\"noopener\"><strong>nuestros productos para la regulaci\u00f3n del sue\u00f1o.\u00a0<\/strong><\/a><\/span><\/p>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/section>\n\t\t\t\t<\/div>\n\t\t","protected":false},"excerpt":{"rendered":"<p>Nuestro organismo dispone de m\u00faltiples hormonas que promueven y regulan los procesos vitales, como la digesti\u00f3n, el sue\u00f1o o la reproducci\u00f3n. Una de ellas es la melatonina. Desde Ysana nos preocupamos por tu salud. Por ello, te explicamos qu\u00e9 es [&hellip;]<\/p>\n","protected":false},"author":2,"featured_media":2704,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"site-sidebar-layout":"default","site-content-layout":"","ast-site-content-layout":"default","site-content-style":"default","site-sidebar-style":"default","ast-global-header-display":"","ast-banner-title-visibility":"","ast-main-header-display":"","ast-hfb-above-header-display":"","ast-hfb-below-header-display":"","ast-hfb-mobile-header-display":"","site-post-title":"","ast-breadcrumbs-content":"","ast-featured-img":"","footer-sml-layout":"","ast-disable-related-posts":"","theme-transparent-header-meta":"","adv-header-id-meta":"","stick-header-meta":"","header-above-stick-meta":"","header-main-stick-meta":"","header-below-stick-meta":"","astra-migrate-meta-layouts":"default","ast-page-background-enabled":"default","ast-page-background-meta":{"desktop":{"background-color":"var(--ast-global-color-4)","background-image":"","background-repeat":"repeat","background-position":"center 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center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""},"tablet":{"background-color":"var(--ast-global-color-5)","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""},"mobile":{"background-color":"var(--ast-global-color-5)","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""}},"footnotes":""},"categories":[40],"tags":[],"class_list":["post-2638","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-sueno"],"acf":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v27.4 - https:\/\/yoast.com\/product\/yoast-seo-wordpress\/ -->\n<title>Melatonina: \u00bfAyuda a dormir mejor?<\/title>\n<meta name=\"description\" content=\"Desde Ysana te explicamos qu\u00e9 es la melatonina, cu\u00e1l es su papel e importancia en nuestra salud y c\u00f3mo podemos disponer de ella.\" \/>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/ysana.com\/blog\/melatonina-ayuda-dormir-mejor\/\" \/>\n<meta property=\"og:locale\" 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