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Danes je Pe apr 10, 2020 19:05

Melatonin - The muscle Prof

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Pridružen: Če sep 23, 2004 18:35

Odgovor To sep 22, 2015 23:53

Melatonin - The muscle Prof

Melatonin is an important regulator of the body’s circadian rhythm. Endogenously synthesized and secreted primarily by the pineal gland, melatonin steadily rises as the night progresses and eventually causes sleep; but only if your circadian rhythm is in tact. Research by Gooley et al. (2011) found exposure to light such as from a smartphone, almost always, (99% of test subjects), halts melatonin secretion while decreasing the total duration it is secreted for.

We are constantly using our phones, tablets and computers which all emit light, specifically blue spectrum light that can wreak havoc on our sleep as well as our circadian rhythm (sleep/wake cycle). Unsurprisingly, research by Leproult et al. (2014) indicated that circadian rhythm misalignment resulted in significant increases in insulin resistance and markers of inflammation, revealing the importance of having a normal sleep/wake cycle. Interestingly, increasing melatonin levels may help improve insulin sensitivity and glucose metabolism.

One short term strategy when travelling or going through a period of disturbed sleep patterns is oral melatonin supplementation. This can aid in ameliorating these negative side effects and potentially fix a misaligned circadian rhythm. Studies such as those by Celinski et al., (2011), and Konturek et al., (2010), indicate that supplementing does increase plasma melatonin concentrations, potentially leading to an amended circadian rhythm. However, some people do not respond as well to melatonin supplementation, especially if they take it really late at night. Other alternatives can be 5-HTP, L-Theanine, or Alpha Lactalbumin which can all also help with sleep. If supplementation isn’t the route you want to take, then doing things such as keeping your room dark, sleeping in a cooler room, and keeping your phone away from your bed

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Pridružen: Če sep 23, 2004 18:35

Odgovor To sep 22, 2015 23:53

Re: Melatonin - The muscle Prof

Uporabljam kar pogosto zadnjih 20 let..
Vabljeni na moje spletne strani: www.gaspergrom.com

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