ייעוץ מלטונין

[super beten]

יש לי בעיות בשינה ואני חושב לקנות את המוצר. אפשר מידע עליו?
http://www.bodybuilding.com/store/opt/melatonin.html

 

[Mike Bikov]

כמה מחקרים שמראים שהחומר מעלה אפילו GH במינונים יחסית גבוהים 5 מ"ג

J Int Soc Sports Nutr. 2007 Oct 23;4(1):14 [Epub ahead of print] Links
Effects of a single dose of N-Acetyl-5-methoxytryptamine (Melatonin) and resistance exercise on the growth hormone/IGF-1 axis in young males and females.
Nassar E, Mulligan C, Taylor L, Kerksick C, Galbreath M, Greenwood M, Kreider R, Willoughby DS.

ABSTRACT: Melatonin and resistance exercise alone have been shown to increase the levels of growth hormone (GH). The purpose of this study was to determine the effects of ingestion of a single dose of melatonin and heavy resistance exercise on serum GH, somatostatin (SST), and other hormones of the GH/insulin-like growth factor 1 (IGF-1) axis. Physically active males (n = 30) and females (n = 30) were randomly assigned to ingest either a melatonin supplement at 0.5 mg or 5.0 mg, or 1.0 mg of dextrose placebo. After a baseline blood sample, participants ingested the supplement and underwent blood sampling every 15 min for 60 min, at which point they underwent a single bout of resistance exercise with the leg press for 7 sets of 7 reps at 85% 1-RM. After exercise, participants provided additional blood samples every 15 min for a total of 120 min. Serum free GH, SST, IGF-1, IGFBP-1, and IGFBP-3 were determined with ELISA. Data were evaluated as the peak pre- and post-exercise values subtracted from baseline and the delta values analyzed with separate three-way ANOVA (p < 0.05). In males, when compared to placebo, 5.0 mg melatonin caused GH to increase (p = 0.017) and SST to decrease prior to exercise (p = 0.031), whereas both 0.5 and 5.0 mg melatonin were greater than placebo after exercise (p = 0.045) and less than placebo for SST. No significant differences occurred for IGF-1; however, males were shown to have higher levels of IGFBP-1 independent of supplementation (p = 0.004). The 5.0 mg melatonin dose resulted in higher IGFBP-3 in males (p = 0.017). In conclusion, for males 5.0 mg melatonin appears to increase serum GH while concomitantly lowering SST levels; however, when combined with resistance exercise both melatonin doses positively impacts GH levels in a manner not entirely dependent on SST.

בכל מקרה נעשו כמה מחקרים על שינה :

Chronobiol Int. 2005;22(5):873-88.

Morning melatonin has limited benefit as a soporific for daytime sleep after night work.

Smith MR, Lee C, Crowley SJ, Fogg LF, Eastman CI.

Biological Rhythms Research Laboratory, Rush University Medical Center, Chicago, IL 60612, USA.

Exogenous melatonin administration in humans is known to exert both chronobiotic (phase shifting) and soporific effects. In a previous study in our lab, young, healthy, subjects worked five consecutive simulated night shifts (23:00 to 07:00 h) and slept during the day (08:30 to 15:30 h). Large phase delays of various magnitudes were produced by the study interventions, which included bright light exposure during the night shifts, as assessed by the dim light melatonin onset (DLMO) before (baseline) and after (final) the five night shifts. Subjects also ingested either 1.8 mg sustained-release melatonin or placebo before daytime sleep. Although melatonin at this time should delay the circadian clock, this previous study found that it did not increase the magnitude of phase delays. To determine whether melatonin had a soporific effect, we controlled the various magnitudes of phase delay produced by the other study interventions. Melatonin (n=18) and placebo (n=18) groups were formed by matching a melatonin participant with a placebo participant that had a similar baseline and final DLMO (+/-1 h). Sleep log measurements of total sleep time (TST) and actigraphic measurements of sleep latency, TST, and three movement indices for the two groups were examined. Although melatonin was associated with small improvements in sleep quality and quantity, the differences were not statistically significant by analysis of variance. However, binomial analysis indicated that melatonin participants were more likely to sleep better than their placebo counterparts on some days with some measures. It was concluded that, the soporific effect of melatonin is small when administered prior to 7 h daytime sleep periods following night shift work.

PMID: 16298773 [PubMed - indexed for MEDLINE​

J Clin Endocrinol Metab. 2006 Jan;91(1):54-9. Epub 2005 Nov 1.

Advancing human circadian rhythms with afternoon melatonin and morning intermittent bright light.

Revell VL, Burgess HJ, Gazda CJ, Smith MR, Fogg LF, Eastman CI.

Biological Rhythms Research Lab, Rush University Medical Center, Chicago, Illinois 60612, USA.

CONTEXT: Both light and melatonin can be used to phase shift the human circadian clock, but the phase-advancing effect of the combination has not been extensively investigated. OBJECTIVE: The objective of the study was to determine whether phase advances induced by morning intermittent bright light and a gradually advancing sleep schedule could be increased with afternoon melatonin. PARTICIPANTS: Healthy adults (25 males, 19 females, between the ages of 19 and 45 yr) participated in the study. DESIGN: There were 3 d of a gradually advancing sleep/dark period (wake time 1 h earlier each morning), bright light on awakening [four 30-min bright-light pulses (approximately 5000 lux) alternating with 30 min room light < 60 lux] and afternoon melatonin, either 0.5 or 3.0 mg melatonin timed to induce maximal phase advances, or matching placebo. The dim light melatonin onset was measured before and after the treatment to determine the phase advance. RESULTS: There were significantly larger phase advances with 0.5 mg (2.5 h, n = 16) and 3.0 mg melatonin (2.6 h, n = 13), compared with placebo (1.7 h, n = 15), but there was no difference between the two melatonin doses. Subjects did not experience jet lag-type symptoms during the 3-d treatment CONCLUSIONS: Afternoon melatonin, morning intermittent bright light, and a gradually advancing sleep schedule advanced circadian rhythms almost 1 h/d and thus produced very little circadian misalignment. This treatment could be used in any situation in which people need to phase advance their circadian clock, such as before eastward jet travel or for delayed sleep phase syndrome.

PMID: 16263827 [PubMed - indexed for MEDLINE]

Sleep. 2005 Oct 1;28(10):1271-8. Links

Comment in:
Sleep. 2005 Oct 1;28(10):1214-6.

Phase-dependent treatment of delayed sleep phase syndrome with melatonin.

* Mundey K,
* Benloucif S,
* Harsanyi K,
* Dubocovich ML,
* Zee PC.

Department of Neurology, Northwestern University Feinberg School of Medicine, Evanston, IL, USA.

STUDY OBJECTIVE: Delayed sleep phase syndrome (DSPS) is a circadian-rhythm sleep disorder characterized by abnormally late sleep and wake times. Melatonin, taken in the evening, advances sleep and circadian phase in patients with DSPS. However, little is known about the most effective dose or time of administration. In the present study, we tested the effectiveness of melatonin to advance the timing of sleep and circadian phase in individuals with DSPS. DESIGN: Following baseline assessment of sleep and circadian phase, subjects were randomly assigned to 1 of 3 treatment groups. The administration of melatonin (0.3 or 3.0 mg) or placebo was double-blinded. SETTING: All procedures were conducted on an outpatient basis. PARTICIPANTS: Thirteen subjects with DSPS, recruited via flyers, advertisements, and referrals from the Sleep Clinic, completed this study. INTERVENTIONS: Melatonin (0.3 or 3.0 mg) or placebo was administered between 1.5 and 6.5 hours prior to dim light melatonin onset for a 4-week period. MEASUREMENTS AND RESULTS: Both doses of melatonin advanced the circadian phase of endogenous melatonin. The magnitude of phase advance in dim-light melatonin onset correlated strongly with the time of melatonin administration, with earlier times being more effective (r2 = 0.94, P < .0001). Similar, though weaker, relationships were obtained between the timing of melatonin administration and changes in sleep time. CONCLUSIONS: These results indicate that melatonin advances the circadian clock and sleep in patients with DSPS in a phase-dependent manner. This is the first study that reports a relationship between timing of melatonin administration and phase changes in patients with DSPS.

אבל מצד שני זה לא יעזור לבעיות שינה הנגרמות בצורה מכוונת (ג'ט לאג, משמרות לילה לעומת בוקר וכו')

BMJ. 2006 Feb 18;332(7538):385-93. Epub 2006 Feb 10.Click here to read Click here to read Links

Efficacy and safety of exogenous melatonin for secondary sleep disorders and sleep disorders accompanying sleep restriction: meta-analysis.

* Buscemi N,
* Vandermeer B,
* Hooton N,
* Pandya R,
* Tjosvold L,
* Hartling L,
* Vohra S,
* Klassen TP,
* Baker G.

University of Alberta/Capital Health Evidence-based Practice Centre, Department of Pediatrics, University of Alberta, Edmonton, AB, Canada T6G 2J3. [email protected]

OBJECTIVE: To conduct a systematic review of the efficacy and safety of exogenous melatonin in managing secondary sleep disorders and sleep disorders accompanying sleep restriction, such as jet lag and shiftwork disorder. DATA SOURCES: 13 electronic databases and reference lists of relevant reviews and included studies; Associated Professional Sleep Society abstracts (1999 to 2003). STUDY SELECTION: The efficacy review included randomised controlled trials; the safety review included randomised and non-randomised controlled trials. QUALITY ASSESSMENT: Randomised controlled trials were assessed by using the Jadad Scale and criteria by Schulz et al, and non-randomised controlled trials by the Downs and Black checklist. DATA EXTRACTION AND SYNTHESIS: One reviewer extracted data and another reviewer verified the data extracted. The inverse variance method was used to weight studies and the random effects model was used to analyse data. MAIN RESULTS: Six randomised controlled trials with 97 participants showed no evidence that melatonin had an effect on sleep onset latency in people with secondary sleep disorders (weighted mean difference -13.2 (95% confidence interval -27.3 to 0.9) min). Nine randomised controlled trials with 427 participants showed no evidence that melatonin had an effect on sleep onset latency in people who had sleep disorders accompanying sleep restriction (-1.0 (-2.3 to 0.3) min). 17 randomised controlled trials with 651 participants showed no evidence of adverse effects of melatonin with short term use (three months or less). CONCLUSIONS: There is no evidence that melatonin is effective in treating secondary sleep disorders or sleep disorders accompanying sleep restriction, such as jet lag and shiftwork disorder. There is evidence that melatonin is safe with short term use.

PMID: 16473858 [PubMed - indexed for MEDLINE]

שורה תחתונה, שעה לפני שינה כ3-5 מ"ג יעזור לשינה טובה יותר, אך אם השינה לא מסודרת ואתה פוגע בה בצורה מכוונת זה לא בהכרח יעזור למרות שיש אינדבידואלים שגם כאן זה עזר להם.
​

 

[super beten]

תודה 🙌

 

[קפטן קקי]

ואללה גם אני אזמין אז

 

[smasher]

Conclusions

• Evidence suggests that melatonin is not effective in treating most primary sleep disorders with short-term use, although there is some evidence to suggest that melatonin is effective in treating delayed sleep phase syndrome with short-term use.
• Evidence suggests that melatonin is not effective in treating most secondary sleep disorders with short-term use.
• No evidence suggests that melatonin is effective in alleviating the sleep disturbance aspect of jet lag and shiftwork disorder.
• Evidence suggests that melatonin is safe with short-term use.
• Evidence suggests that exogenous melatonin has a short half-life and it penetrates the blood-brain-barrier.
• Evidence suggests a link between endogenous melatonin and the sleep cycle.
• Evidence suggests a link between endogenous melatonin and the temperature rhythm.

קישור לסיכום המלא.
http://www.ahrq.gov/clinic/epcsums/melatsum.htm

הדעות חלוקות, לא חסרים טענות נגד ההורמון הזה.

 

[prUser]

מנסיון, לבעיות שינה תנסה קודם כמות קטנה ממנו, משהו כמו רבע כדור (זה בא בכדורים של 3mg). תנסה גם לזהות את "חלון השינה" שלך - זמן בו אתה מרגיש עייף. זו שגיאה לנסות לדלג עליו רק כי עוד לא הגיע "השעה" שבה אתה רוצה ללכת לישון, כי אז אתה עירני, ותצטרך לחכות לגל העיפות הבא.
גם 5-10 גרם גלוטמין יכולים לעזור.
100% זה רק doxylamine succinate 😃 (זה אנטי היסטמין שמנצלים את תופעת הלוואי שלו כעוזר להירדמות). זה ירדים אותך, והמלטונין יעזור לשמור אותך ישן.
כל דבר שמעלה GH עוזר לשינה 😃😃

 

[P-a-n-1-c]

חבל לבזבז על זה כסף... לך לנוירולוג הוא יעזור לך בצורה הכי טובה. הוא גם יכול להביא לך את הכדורים במרשם ואז תחסוך כסף.

 

[super beten]

חבל לבזבז על זה כסף... לך לנוירולוג הוא יעזור לך בצורה הכי טובה. הוא גם יכול להביא לך את הכדורים במרשם ואז תחסוך כסף.

זה 2 דולר ל100 כדור

 

[P-a-n-1-c]

אה טוב.
בכל זאת לדעתי תיגש לנוירולוג. יש מקרים שהוא יכול לעזור או בכדורים אחרים או בטיפול.. חבל סתם לקחת.

 

[RaMi]

מעבדת שינה חברה לא נוירולוג 😉

 

[P-a-n-1-c]

לא...
נוירולוג

 

[coldfire]

יש לי בעיות בשינה ואני חושב לקנות את המוצר. אפשר מידע עליו?
http://www.bodybuilding.com/store/opt/melatonin.html

עד כמה שידוע לי, כדורי מגנזיום-קלציום יכולים לעזור, ועדיף לנסות אותם לפי שאתה מנסה דברים אחרים.

 

[Sugarzaza]

מה עם סתם ימים שבא לך לישון שעה שעתיים מוקדם יותר ואתה לא עייף, אפילו שאין בעיה כרונית? יש משהו לזה?


מי שאומר להביא יד יקבל כאפה

 

[P-a-n-1-c]

בקבוק ערק יעשה את העבודה 🙄