{"id":3324217,"date":"2024-11-13T09:07:54","date_gmt":"2024-11-13T17:07:54","guid":{"rendered":"https:\/\/caringsunshine.com\/?p=3324217"},"modified":"2024-11-13T09:08:19","modified_gmt":"2024-11-13T17:08:19","slug":"melatonin-best-time-and-best-dosage","status":"publish","type":"post","link":"https:\/\/caringsunshine.com\/es\/melatonin-best-time-and-best-dosage\/","title":{"rendered":"Melatonina: el mejor momento y la mejor dosis"},"content":{"rendered":"<p>En un an\u00e1lisis reciente de 26 ensayos cl\u00ednicos diferentes con melatonina, los investigadores intentaron responder a preguntas sobre la dosis y el momento \u00f3ptimos para tomar melatonina con el fin de maximizar sus beneficios para el sue\u00f1o.<\/p>\n<p>Si le interesa, aqu\u00ed tiene el resumen publicado: <a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/38888087\/\" target=\"_blank\" rel=\"noopener\">https:\/\/pubmed.ncbi.nlm.nih.gov\/38888087\/<\/a><\/p>\n<p>El an\u00e1lisis lleg\u00f3 a la conclusi\u00f3n de que la melatonina tiene estos efectos sobre la calidad del sue\u00f1o:<\/p>\n<ul>\n<li>Aumenta la duraci\u00f3n del sue\u00f1o<\/li>\n<li>Disminuye el tiempo necesario para conciliar el sue\u00f1o<\/li>\n<\/ul>\n<p>Seg\u00fan el estudio, \u00e9sta es la forma \u00f3ptima de tomar melatonina:<\/p>\n<ul>\n<li>Dosis de 3-4 mg<\/li>\n<li>3 horas antes de acostarse<\/li>\n<\/ul>\n<p>Estos resultados pueden resultar contraintuitivos para algunos, ya que la mayor\u00eda de los consumidores de melatonina la toman a la hora de acostarse. Sin embargo, dado que la melatonina tarda en alcanzar su concentraci\u00f3n m\u00e1xima en sangre, deber\u00eda tomarse antes por la noche.<\/p>\n<p>He aqu\u00ed otro aspecto importante del an\u00e1lisis: No se identificaron efectos secundarios importantes de la melatonina en ninguno de los estudios cl\u00ednicos, y no hubo informes de dependencia o tolerancia. De hecho, no hay datos que sugieran que se produzcan s\u00edntomas de abstinencia si se deja de tomar melatonina.<\/p>\n<p>En resumen, la melatonina es una forma segura y eficaz de mejorar el sue\u00f1o. Hay muchas otras cosas importantes que puede (y debe) hacer, pero la melatonina puede formar parte de su estrategia de salud del sue\u00f1o.<\/p>\n<p>&nbsp;<\/p>\n<p><span style=\"font-size: 75%\">Foto de <a href=\"https:\/\/unsplash.com\/@kstonematheson?utm_content=creditCopyText&amp;utm_medium=referral&amp;utm_source=unsplash\" target=\"_blank\" rel=\"noopener\">Kate Stone Matheson<\/a> en <a href=\"https:\/\/unsplash.com\/photos\/white-cat-sleeps-under-white-comforter-uy5t-CJuIK4?utm_content=creditCopyText&amp;utm_medium=referral&amp;utm_source=unsplash\" target=\"_blank\" rel=\"noopener\">Unsplash<\/a><\/span><\/p>","protected":false},"excerpt":{"rendered":"<p>In a recent analysis of 26 different clinical trials involving melatonin, researchers attempted to answer questions about the optimal dosage and timing for taking melatonin in order to maximize its sleep benefits. Here is the published summary if you are interested: https:\/\/pubmed.ncbi.nlm.nih.gov\/38888087\/ The analysis came to the conclusion that melatonin has these effects on sleep [&#8230;]","protected":false},"author":138476,"featured_media":3324224,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"footnotes":""},"categories":[54,3071],"tags":[],"class_list":["post-3324217","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-default-category","category-healthy"],"acf":[],"_links":{"self":[{"href":"https:\/\/caringsunshine.com\/es\/wp-json\/wp\/v2\/posts\/3324217","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/caringsunshine.com\/es\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/caringsunshine.com\/es\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/caringsunshine.com\/es\/wp-json\/wp\/v2\/users\/138476"}],"replies":[{"embeddable":true,"href":"https:\/\/caringsunshine.com\/es\/wp-json\/wp\/v2\/comments?post=3324217"}],"version-history":[{"count":2,"href":"https:\/\/caringsunshine.com\/es\/wp-json\/wp\/v2\/posts\/3324217\/revisions"}],"predecessor-version":[{"id":3324228,"href":"https:\/\/caringsunshine.com\/es\/wp-json\/wp\/v2\/posts\/3324217\/revisions\/3324228"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/caringsunshine.com\/es\/wp-json\/wp\/v2\/media\/3324224"}],"wp:attachment":[{"href":"https:\/\/caringsunshine.com\/es\/wp-json\/wp\/v2\/media?parent=3324217"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/caringsunshine.com\/es\/wp-json\/wp\/v2\/categories?post=3324217"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/caringsunshine.com\/es\/wp-json\/wp\/v2\/tags?post=3324217"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}