{"id":874,"date":"2024-09-17T07:00:00","date_gmt":"2024-09-17T05:00:00","guid":{"rendered":"https:\/\/julievidalenc.fr\/?p=874"},"modified":"2024-09-16T14:27:25","modified_gmt":"2024-09-16T12:27:25","slug":"sommeil-et-melatonine","status":"publish","type":"post","link":"https:\/\/julievidalenc.fr\/index.php\/2024\/09\/17\/sommeil-et-melatonine\/","title":{"rendered":"Sommeil et M\u00e9latonine\u00a0: ce que vous devez savoir sur l\u2019hormone dont on parle tant\u00a0!"},"content":{"rendered":"\n<blockquote class=\"wp-block-quote is-layout-flow wp-block-quote-is-layout-flow\">\n<p><strong>Souvent surnomm\u00e9e \u00ab\u00a0hormone du sommeil\u00a0\u00bb, la m\u00e9latonine est une neurohormone fabriqu\u00e9e en grande partie par notre cerveau (plus pr\u00e9cis\u00e9ment par l\u2019\u00e9piphyse), mais aussi par nos intestins\u00a0!<\/strong><\/p>\n<\/blockquote>\n\n\n\n<p>La m\u00e9latonine participe en effet \u00e0 <strong>un des m\u00e9canismes de d\u00e9clenchement du sommeil <\/strong>:<\/p>\n\n\n\n<p>L\u2019\u00e9piphyse s\u00e9cr\u00e8te la m\u00e9latonine lorsque nos r\u00e9tines d\u00e9tectent une <strong>baisse de l\u2019intensit\u00e9 de la lumi\u00e8re<\/strong>\u00a0: l\u2019hormone va alors donner le <strong>top d\u00e9part pour l\u2019endormissement<\/strong>. A l\u2019inverse, cette s\u00e9cr\u00e9tion est frein\u00e9e lorsque l\u2019intensit\u00e9 de la lumi\u00e8re augmente.<\/p>\n\n\n\n<p>La s\u00e9cr\u00e9tion de la m\u00e9latonine suit ainsi <strong>un rythme circadien<\/strong> (= d\u2019environ 24 heures)\u00a0: son taux dans le sang est tr\u00e8s bas en journ\u00e9e puis s\u2019\u00e9l\u00e8ve au d\u00e9but de la nuit pour atteindre un maximum entre 1h et 4h du matin.<\/p>\n\n\n\n<p>Elle est fabriqu\u00e9e par l\u2019organisme en deux \u00e9tapes, \u00e0 partir de <strong>la s\u00e9rotonine<\/strong> (un neurotransmetteur), issue elle-m\u00eame de la transformation du tryptophane (un acide amin\u00e9 essentiel). <\/p>\n\n\n\n<p><\/p>\n\n\n\n<h3 class=\"wp-block-heading\">La m\u00e9latonine, des bienfaits qui d\u00e9passent le sommeil<\/h3>\n\n\n\n<p><\/p>\n\n\n\n<p>La m\u00e9latonine ne participe pas qu\u2019au d\u00e9clenchement de notre sommeil, elle a aussi une <strong>action sur d\u2019autres m\u00e9canismes physiologiques<\/strong>\u00a0:<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>R\u00f4le dans l\u2019humeur<\/strong>\u00a0: on constate, dans le cas des d\u00e9pressions saisonni\u00e8res, une baisse du taux de m\u00e9latonine du fait du manque de lumi\u00e8re.<\/li>\n\n\n\n<li><strong>Action de renforcement de l\u2019immunit\u00e9 naturelle<\/strong> (hausse de l\u2019activit\u00e9 des lymphocytes tueurs et de la production d\u2019interleukine II)<\/li>\n\n\n\n<li><strong>Action antioxydante<\/strong><\/li>\n\n\n\n<li>Action sur le syst\u00e8me cardiovasculaire\u00a0: elle est <strong>pro-inflammatoire<\/strong> et a une <strong>action vasodilatatrice<\/strong><\/li>\n\n\n\n<li>Action antigonadotrope\u00a0: elle<strong> inhibe la synth\u00e8se et la lib\u00e9ration des hormones qui stimulent les ovaires<\/strong><\/li>\n\n\n\n<li><strong>Effet favorable sur la sant\u00e9 des os<\/strong>\u00a0: elle facilite la prolif\u00e9ration des ost\u00e9oblastes (= cellules responsables de la formation de l\u2019os) et la fabrication du collag\u00e8ne<\/li>\n<\/ul>\n\n\n\n<p>Pour autant, c&rsquo;est pour son action dans les m\u00e9canismes du sommeil qu&rsquo;elle est le plus fr\u00e9quemment recherch\u00e9e.<\/p>\n\n\n\n<p><\/p>\n\n\n\n<h3 class=\"wp-block-heading\">Suppl\u00e9mentation en m\u00e9latonine : donner un coup de pouce \u00e0 Morph\u00e9e<\/h3>\n\n\n\n<p><\/p>\n\n\n\n<p>En France, la m\u00e9latonine est vendue sous forme de m\u00e9dicament (efficace dans 60% des cas) et &#8211;<strong>si la dose ne d\u00e9passe pas 1.9 mg- sous forme de compl\u00e9ment alimentaire<\/strong>.<\/p>\n\n\n\n<p>L\u2019ANSES* recommande de ne pas utiliser de compl\u00e9ment alimentaire contenant de la m\u00e9latonine ou de le faire apr\u00e8s un avis m\u00e9dical pour\u00a0:<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Les femmes enceintes et allaitantes<\/li>\n\n\n\n<li>Les enfants et les adolescents<\/li>\n\n\n\n<li>Les personnes souffrant de maladies inflammatoires, de maladies auto-immunes, d\u2019\u00e9pilepsie, d\u2019asthme, de troubles de l\u2019humeur, du comportement ou de la personnalit\u00e9<\/li>\n\n\n\n<li>Les personnes suivant un traitement m\u00e9dicamenteux<\/li>\n<\/ul>\n\n\n\n<p>Les compl\u00e9ments alimentaires sont souvent tr\u00e8s fortement dos\u00e9s alors que <strong>des r\u00e9sultats efficaces peuvent \u00eatre atteints d\u00e8s 0.3 mg<\/strong>. Il convient d\u2019\u00eatre tr\u00e8s vigilant avec les produits achet\u00e9s sur internet\u00a0: beaucoup ne respectent pas la quantit\u00e9 affich\u00e9e (en trop ou pas assez).<\/p>\n\n\n\n<p>Dans des conditions naturelles, l\u2019envie de se coucher se produit environ 2 heures apr\u00e8s la lib\u00e9ration de la m\u00e9latonine. La m\u00e9latonine artificielle, elle, est <strong>d\u00e9truite par notre organisme en moins de 30 minutes<\/strong> (d\u2019o\u00f9 l\u2019importance de ne pas la prendre trop t\u00f4t).<strong> <\/strong><\/p>\n\n\n\n<figure class=\"wp-block-image aligncenter size-full is-resized\"><img loading=\"lazy\" decoding=\"async\" width=\"1024\" height=\"1536\" src=\"https:\/\/julievidalenc.fr\/wp-content\/uploads\/2024\/09\/melatonine_sommeil_2.jpg\" alt=\"m\u00e9latonine_sommeil_2\" class=\"wp-image-873\" style=\"aspect-ratio:1.3333333333333333;object-fit:cover;width:601px;height:auto\" srcset=\"https:\/\/julievidalenc.fr\/wp-content\/uploads\/2024\/09\/melatonine_sommeil_2.jpg 1024w, https:\/\/julievidalenc.fr\/wp-content\/uploads\/2024\/09\/melatonine_sommeil_2-980x1470.jpg 980w, https:\/\/julievidalenc.fr\/wp-content\/uploads\/2024\/09\/melatonine_sommeil_2-480x720.jpg 480w\" sizes=\"(min-width: 0px) and (max-width: 480px) 480px, (min-width: 481px) and (max-width: 980px) 980px, (min-width: 981px) 1024px, 100vw\" \/><\/figure>\n\n\n\n<p>Il ne faut pas oublier que nous avons d\u00e9j\u00e0 un <strong>apport alimentaire en m\u00e9latonine<\/strong>\u00a0: les aliments les riches en m\u00e9latonine sont les cerises, les noix, les graines de moutarde, les racines de gingembre, le ma\u00efs, le riz, les flocons d\u2019avoine, les tomates, les asperges, les brocolis, le th\u00e9 noir.<\/p>\n\n\n\n<p>Pour que notre organisme l\u2019assimile correctement, <strong>il faut l\u2019associer \u00e0\u00a0<\/strong>:<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Du magn\u00e9sium<\/strong><\/li>\n\n\n\n<li><strong>Des vitamines B6 et B9<\/strong><\/li>\n\n\n\n<li><strong>Du fer<\/strong><\/li>\n\n\n\n<li><strong>Des om\u00e9ga 3<\/strong><\/li>\n<\/ul>\n\n\n\n<p>Comme nous l\u2019avons vu , la synth\u00e8se de m\u00e9latonine d\u00e9pend de la quantit\u00e9 de tryptophane consomm\u00e9. <strong>L\u2019apport alimentaire en tryptophane<\/strong> a ainsi toute son importance.<\/p>\n\n\n\n<h3 class=\"wp-block-heading\"><br>Mon conseil pour favoriser l&rsquo;endormissement\u00a0:<\/h3>\n\n\n\n<p><\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Consommer des f\u00e9culents et un peu de prot\u00e9ines au d\u00eener<\/strong> (<mark style=\"background-color:rgba(0, 0, 0, 0)\" class=\"has-inline-color has-luminous-vivid-orange-color\">plus de d\u00e9tails dans mon guide \u00ab\u00a0Que Manger pour bien dormir\u00a0?\u00a0\u00bb t\u00e9l\u00e9chargeable gratuitement sur mes comptes Instagram et Linkedin<\/mark>)<\/li>\n<\/ul>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Privil\u00e9gier une collation\u00a0type banane + poign\u00e9e d\u2019ol\u00e9agineux entre 16h et 18h<\/strong><\/li>\n<\/ul>\n\n\n\n<p>Si vous souhaitez retrouver des nuits apais\u00e9es et un sommeil r\u00e9cup\u00e9rateur, prenez rendez-vous <a href=\"https:\/\/calendly.com\/contact-ucw4\/rv-decouverte-accompagnement-sommeil\"><mark style=\"background-color:rgba(0, 0, 0, 0)\" class=\"has-inline-color has-luminous-vivid-orange-color\">ici<\/mark><\/a> et \u00e9changeons ensemble sur vos besoins et la fa\u00e7on dont je peux vous accompagner.<\/p>\n\n\n\n<p>A bient\u00f4t,<\/p>\n\n\n\n<p>Julie<\/p>\n\n\n\n<p>*<em>Agence nationale de s\u00e9curit\u00e9 sanitaire de l\u2019alimentation, de l\u2019environnement et du travail<\/em><\/p>\n","protected":false},"excerpt":{"rendered":"<p>Souvent surnomm\u00e9e \u00ab\u00a0hormone du sommeil\u00a0\u00bb, la m\u00e9latonine est une neurohormone fabriqu\u00e9e en grande partie par notre cerveau (plus pr\u00e9cis\u00e9ment par l\u2019\u00e9piphyse), mais aussi par nos intestins\u00a0! La m\u00e9latonine participe en effet \u00e0 un des m\u00e9canismes de d\u00e9clenchement du sommeil : L\u2019\u00e9piphyse s\u00e9cr\u00e8te la m\u00e9latonine lorsque nos r\u00e9tines d\u00e9tectent une baisse de l\u2019intensit\u00e9 de la lumi\u00e8re\u00a0: [&hellip;]<\/p>\n","protected":false},"author":2,"featured_media":872,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_et_pb_use_builder":"off","_et_pb_old_content":"","_et_gb_content_width":"1080","footnotes":""},"categories":[13],"tags":[],"class_list":["post-874","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-traitement-du-sommeil"],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v27.4 - https:\/\/yoast.com\/product\/yoast-seo-wordpress\/ -->\n<title>Sommeil et M\u00e9latonine\u00a0: ce que vous devez savoir sur l\u2019hormone dont on parle tant\u00a0! - Julie Vidalenc<\/title>\n<meta name=\"description\" content=\"Souvent surnomm\u00e9e \u00ab\u00a0hormone du sommeil\u00a0\u00bb, la m\u00e9latonine ne participe pas qu\u2019au d\u00e9clenchement de notre sommeil.\" \/>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/julievidalenc.fr\/index.php\/2024\/09\/17\/sommeil-et-melatonine\/\" \/>\n<meta property=\"og:locale\" content=\"fr_FR\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Sommeil et M\u00e9latonine\u00a0: ce que vous devez savoir sur l\u2019hormone dont on parle tant\u00a0! 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