{"id":11003,"date":"2026-10-30T15:18:56","date_gmt":"2026-10-30T13:18:56","guid":{"rendered":"https:\/\/feelgood.ro\/articole\/?p=11003"},"modified":"2026-10-30T15:19:00","modified_gmt":"2026-10-30T13:19:00","slug":"melatonina-somn","status":"publish","type":"post","link":"https:\/\/feelgood.ro\/articole\/melatonina-somn\/","title":{"rendered":"Melatonina pentru somn: c\u00e2nd ajut\u0103 \u0219i ce limite are"},"content":{"rendered":"\t\t
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Melatonina poate ajuta \u00een unele probleme legate de orarul somnului, precum adaptarea la un alt fus orar. Efectul ei depinde de motivul pentru care dormi prost, de momentul administr\u0103rii \u0219i de forma produsului. Pentru insomnia cronic\u0103, un supliment ales la \u00eent\u00e2mplare nu \u00eenlocuie\u0219te evaluarea \u0219i tratamentul potrivit.<\/p>\r\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t

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\u00cenainte s\u0103 compari flacoane de 1 mg, 3 mg sau mai mult, merit\u0103 s\u0103 separi dou\u0103 situa\u021bii: ceasul biologic este decalat fa\u021b\u0103 de programul t\u0103u sau ai dificult\u0103\u021bi persistente de somn, chiar dac\u0103 ai timp \u0219i condi\u021bii s\u0103 dormi? R\u0103spunsul schimb\u0103 ce poate face melatonina pentru tine.<\/p>\r\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

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FEELGOOD \u00b7 PE SCURT<\/div>\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t
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Melatonina: rol, limite \u0219i precau\u021bii<\/h2>\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t
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ROL<\/div>\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t
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Ceasul biologic<\/h3>\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t
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Melatonina particip\u0103 la reglarea ritmului somn\u2013veghe.<\/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

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JET LAG<\/div>\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t
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Ora conteaz\u0103<\/h3>\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t
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Administrarea la momentul nepotrivit poate accentua decalajul.<\/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

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INSOMNIE CRONIC\u0102<\/div>\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t
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CBT-I, prima op\u021biune<\/h3>\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t
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Terapia specific\u0103 pentru insomnie este prima op\u021biune recomandat\u0103.<\/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

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FORM\u0102 PRELUNGIT\u0102<\/div>\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t
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O situa\u021bie distinct\u0103<\/h3>\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t
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Ghidul european o permite p\u00e2n\u0103 la 3 luni la persoane de minimum 55 de ani.<\/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

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ETICHET\u0102<\/div>\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t
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Verific\u0103 produsul<\/h3>\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t
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Cantitatea, forma de eliberare \u0219i ingredientele trebuie citite \u00eempreun\u0103.<\/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

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SIGURAN\u021a\u0102<\/div>\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t
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Poate da somnolen\u021b\u0103<\/h3>\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t
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Verific\u0103 interac\u021biunile. Nu conduce dac\u0103 te sim\u021bi somnoros.<\/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

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Alege \u00een func\u021bie de problema de somn. Mai multe miligrame nu \u00eenseamn\u0103 automat o alegere mai potrivit\u0103.<\/strong><\/p>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t

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Surse: NCCIH, CDC, ghidul european 2023, NHS. Documentare: 30 octombrie 2026.<\/small><\/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

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Ce este melatonina \u0219i ce rol are \u00een somn?\r<\/h2>\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t
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Melatonina este un hormon produs de organism, implicat \u00een reglarea ritmului somn\u2013veghe. \u00centunericul favorizeaz\u0103 producerea ei, iar lumina din timpul nop\u021bii o poate reduce. Semnalul pe care \u00eel transmite are leg\u0103tur\u0103 cu momentul potrivit pentru somn; nu explic\u0103 singur toate cauzele unei nop\u021bi agitate. NCCIH explic\u0103 rolul melatoninei \u0219i limitele dovezilor<\/a>.<\/p>\r\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t

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C\u00e2nd poate fi util\u0103: fus orar \u0219i adormire foarte t\u00e2rzie\r<\/h2>\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t
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Dup\u0103 o c\u0103l\u0103torie peste mai multe fusuri orare, ora local\u0103 \u0219i ceasul biologic pot s\u0103 nu mai coincid\u0103. \u00cen aceast\u0103 situa\u021bie, melatonina poate face parte dintr-un plan care include \u0219i expunerea la lumin\u0103, orele de somn \u0219i adaptarea la destina\u021bie.<\/p>\r\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t

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Ora administr\u0103rii conteaz\u0103.<\/strong> \u00cen recomand\u0103rile pentru jet lag, CDC avertizeaz\u0103 c\u0103 melatonina luat\u0103 la momentul nepotrivit poate accentua decalajul. Un program pentru un zbor spre est nu se transfer\u0103 automat unui zbor spre vest. De aceea, indica\u021bia generic\u0103 \u201eia \u00eenainte de culcare\u201d poate fi insuficient\u0103. Sursa: CDC Yellow Book, capitolul despre jet lag<\/a>.<\/p>\r\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t

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Exist\u0103 \u0219i persoane care adorm \u0219i se trezesc mult mai t\u00e2rziu dec\u00e2t cere programul zilnic. \u00cen tulburarea de faz\u0103 \u00eent\u00e2rziat\u0103 a somnului, melatonina administrat\u0103 la un moment stabilit poate fi util\u0103. A te culca t\u00e2rziu din c\u00e2nd \u00een c\u00e2nd nu \u00eenseamn\u0103 \u00eens\u0103 c\u0103 ai aceast\u0103 tulburare; evaluarea tiparului de somn este important\u0103. NCCIH: melatonina \u00een tulbur\u0103rile de ritm circadian<\/a>.<\/p>\r\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t

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Ce spun ghidurile despre insomnia cronic\u0103?\r<\/h2>\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t
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Pentru insomnia cronic\u0103, ghidul european din 2023 recomand\u0103 ca prim\u0103 op\u021biune terapia cognitiv-comportamental\u0103 pentru insomnie, numit\u0103 CBT-I<\/strong>. Aceasta este un tratament structurat, nu doar o list\u0103 de sfaturi despre igiena somnului. Ghidul nu recomand\u0103 melatonina cu eliberare rapid\u0103 pentru tratarea insomniei f\u0103r\u0103 o component\u0103 circadian\u0103. Sursa: European Insomnia Guideline, 2023<\/a>.<\/p>\r\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t

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Ghidul AASM din 2017 formuleaz\u0103 o recomandare slab\u0103 \u00eempotriva folosirii melatoninei pentru dificult\u0103\u021bile de adormire sau de men\u021binere a somnului \u00een insomnia cronic\u0103 la adul\u021bi. \u201eSlab\u0103\u201d descrie for\u021ba recomand\u0103rii, nu dovede\u0219te c\u0103 nimeni nu poate sim\u021bi un efect. Datele disponibile nu sus\u021bin folosirea ei de rutin\u0103 \u00een aceast\u0103 situa\u021bie. Sursa: ghidul AASM pentru tratamentul farmacologic al insomniei<\/a>.<\/p>\r\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t

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De ce conteaz\u0103 eliberarea rapid\u0103 sau prelungit\u0103?\r<\/h2>\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t
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Ghidul european face o distinc\u021bie: melatonina cu eliberare prelungit\u0103 poate fi folosit\u0103 p\u00e2n\u0103 la trei luni la persoane de cel pu\u021bin 55 de ani. Aceast\u0103 recomandare nu se extinde automat la orice supliment \u0219i orice v\u00e2rst\u0103. Sursa: ghidul european din 2023<\/a>.<\/p>\r\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t

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Un exemplu este Circadin, medicament cu 2 mg melatonin\u0103 cu eliberare prelungit\u0103, autorizat pentru tratamentul pe termen scurt al insomniei primare cu somn de calitate slab\u0103 la pacien\u021bi de minimum 55 de ani. Se elibereaz\u0103 pe baz\u0103 de prescrip\u021bie. Agen\u021bia European\u0103 a Medicamentului descrie efectul ca fiind modest, observat la o parte dintre pacien\u021bi. Sursa: EMA, informa\u021biile despre Circadin<\/a>.<\/p>\r\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t

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Dou\u0103 produse cu aceea\u0219i cantitate de melatonin\u0103 pot avea moduri diferite de eliberare. Num\u0103rul de miligrame de pe ambalaj nu este suficient pentru a le considera echivalente.<\/p>\r\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t

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Cum cite\u0219ti eticheta unui supliment cu melatonin\u0103?\r<\/h2>\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t
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Verific\u0103 mai \u00eent\u00e2i cantitatea per comprimat sau capsul\u0103 \u0219i por\u021bia recomandat\u0103 pe etichet\u0103. Uit\u0103-te apoi la forma de eliberare, la celelalte ingrediente \u0219i la avertismente. O formul\u0103 cu plante sau alte substan\u021be ad\u0103ugate trebuie evaluat\u0103 \u00een ansamblu.<\/p>\r\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t

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De exemplu, Melatonina Keep Sleep, 180 tablete, OstroVit<\/a> este listat\u0103 cu 1 mg per tablet\u0103, iar Melatonina 3 mg, 30 capsule, Alevia<\/a> cu 3 mg per capsul\u0103. Sunt exemple de etichete, nu o recomandare de doz\u0103 sau un clasament al eficien\u021bei. Verific\u0103 ambalajul actual \u00eenainte de utilizare.<\/p>\r\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t

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Nu exist\u0103 o singur\u0103 schem\u0103 potrivit\u0103 tuturor problemelor de somn. Dac\u0103 un produs nu te ajut\u0103, cre\u0219terea cantit\u0103\u021bii pe cont propriu nu clarific\u0103 motivul pentru care nu dormi. Discut\u0103 cu medicul sau farmacistul despre scop, form\u0103, momentul administr\u0103rii \u0219i durata utiliz\u0103rii.<\/p>\r\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t

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Reac\u021bii adverse \u0219i interac\u021biuni de verificat\r<\/h2>\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t
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Melatonina poate provoca somnolen\u021b\u0103 \u00een timpul zilei, dureri de cap, ame\u021beli sau grea\u021b\u0103. Dac\u0103 te sim\u021bi somnoros ori ame\u021bit, nu conduce \u0219i nu folosi utilaje. Un produs prezentat drept \u201enatural\u201d nu este automat lipsit de reac\u021bii adverse. Sursa: NHS, reac\u021biile adverse ale melatoninei<\/a>.<\/p>\r\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t

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Spune farmacistului ce medicamente iei, inclusiv cele f\u0103r\u0103 re\u021bet\u0103. Sunt relevante, \u00eentre altele, warfarina, fluvoxamina, medicamentele sedative, opioidele \u0219i unele tratamente pentru tensiune. Lista nu este complet\u0103. Nu combina din proprie ini\u021biativ\u0103 mai multe produse care provoac\u0103 somnolen\u021b\u0103. Sursa: NHS, interac\u021biuni cu medicamente \u0219i suplimente<\/a>.<\/p>\r\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t

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Evit\u0103 alcoolul \u00een timpul utiliz\u0103rii. Pentru copii, sarcin\u0103 sau al\u0103ptare, cere sfat medical \u00eenainte de administrare; datele de siguran\u021b\u0103 sunt limitate \u00een aceste situa\u021bii. Siguran\u021ba utiliz\u0103rii pe termen lung nu este pe deplin stabilit\u0103. EMA<\/a>; NCCIH<\/a>.<\/p>\r\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t

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Cu ce \u00eencepi dac\u0103 dormi prost?\r<\/h2>\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t
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Noteaz\u0103 orele de culcare \u0219i trezire, c\u00e2t dureaz\u0103 p\u00e2n\u0103 adormi, trezirile nocturne \u0219i cum te sim\u021bi ziua. Aceste informa\u021bii fac discu\u021bia cu medicul mai util\u0103 dec\u00e2t simpla compara\u021bie \u00eentre dou\u0103 flacoane. Dac\u0103 dificult\u0103\u021bile persist\u0103 sau \u00ee\u021bi afecteaz\u0103 activitatea zilnic\u0103, cere o evaluare.<\/p>\r\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t

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Alegerea melatoninei \u00eencepe cu identificarea problemei de somn.<\/strong> Pentru un ceas biologic decalat, momentul administr\u0103rii poate conta mult. Pentru insomnia cronic\u0103, merit\u0103 discutat un tratament specific, inclusiv CBT-I, \u00eenainte de a \u00eencerca succesiv suplimente.<\/p>\r\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t

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Articol informativ pentru adul\u021bi. Nu stabile\u0219te un diagnostic \u0219i nu propune o schem\u0103 individual\u0103 de tratament. Documentare: 30 octombrie 2026.<\/small><\/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":"

Melatonina poate ajuta \u00een unele probleme legate de orarul somnului, precum adaptarea la un alt fus orar. Efectul ei depinde de motivul pentru care dormi prost, de momentul administr\u0103rii \u0219i de forma produsului. Pentru insomnia […]<\/p>\n","protected":false},"author":2,"featured_media":11005,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"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":"set","ast-page-background-enabled":"default","ast-page-background-meta":{"desktop":{"background-color":"","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":""},"tablet":{"background-color":"","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":"","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":""}},"ast-content-background-meta":{"desktop":{"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":""},"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":[71],"tags":[],"class_list":["post-11003","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-suplimente"],"yoast_head":"\nMelatonina pentru somn: c\u00e2nd ajut\u0103 \u0219i ce limite are<\/title>\n<meta name=\"description\" content=\"C\u00e2nd poate ajuta melatonina pentru somn, ce spun ghidurile despre insomnie \u0219i ce verifici la doz\u0103, forma de eliberare, reac\u021bii adverse \u0219i interac\u021biuni.\" \/>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/feelgood.ro\/articole\/melatonina-somn\/\" \/>\n<meta property=\"og:locale\" content=\"ro_RO\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Melatonina pentru somn: c\u00e2nd ajut\u0103 \u0219i ce limite are\" \/>\n<meta property=\"og:description\" content=\"C\u00e2nd poate ajuta melatonina pentru somn, ce spun ghidurile despre insomnie \u0219i ce verifici la doz\u0103, forma de eliberare, reac\u021bii adverse \u0219i interac\u021biuni.\" \/>\n<meta property=\"og:url\" content=\"https:\/\/feelgood.ro\/articole\/melatonina-somn\/\" \/>\n<meta property=\"og:site_name\" content=\"FeelGood - 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