{"id":78332,"date":"2025-07-18T19:12:00","date_gmt":"2025-07-18T22:12:00","guid":{"rendered":"https:\/\/www.em.com.br\/emfoco\/?p=78332"},"modified":"2025-07-18T18:56:47","modified_gmt":"2025-07-18T21:56:47","slug":"dra-marianna-magri-medica-ir-para-a-cama-apos-as-23h-impacta-na-liberacao-de-melatonina","status":"publish","type":"post","link":"https:\/\/www.em.com.br\/emfoco\/2025\/07\/18\/dra-marianna-magri-medica-ir-para-a-cama-apos-as-23h-impacta-na-liberacao-de-melatonina\/","title":{"rendered":"Dra. Marianna Magri, m\u00e9dica: \u201cIr para a cama ap\u00f3s as 23h impacta na libera\u00e7\u00e3o de melatonina\u201d"},"content":{"rendered":"\n<p>De acordo com a <strong>Dra. Marianna Magri<\/strong>\u00a0(CRM 182375), dormir ap\u00f3s as 22h significa perder a chamada \u201cjanela de ouro\u201d do sono. Esse per\u00edodo, entre 21h e 23h, \u00e9 crucial para a libera\u00e7\u00e3o de horm\u00f4nios respons\u00e1veis pela repara\u00e7\u00e3o celular e equil\u00edbrio imunol\u00f3gico.<\/p>\n\n\n\n<p>Durante esse intervalo, o corpo inicia processos regenerativos, incluindo a produ\u00e7\u00e3o de GH, o horm\u00f4nio do crescimento. Ignorar esse ciclo pode comprometer o funcionamento natural do organismo.<\/p>\n\n\n\n<h2 class=\"wp-block-heading\">Como o f\u00edgado se comporta nas primeiras horas de sono?<\/h2>\n\n\n\n<p>Entre 22h e 2h da manh\u00e3, o <strong>f\u00edgado desempenha sua fun\u00e7\u00e3o detox<\/strong>, filtrando toxinas, metabolizando horm\u00f4nios e eliminando res\u00edduos acumulados. Esse processo \u00e9 silencioso, mas vital para o equil\u00edbrio interno.<\/p>\n\n\n\n<p>Se esse ciclo for interrompido por uma rotina noturna inadequada, o organismo pode apresentar sinais de sobrecarga, como cansa\u00e7o persistente, reten\u00e7\u00e3o de toxinas e altera\u00e7\u00f5es hormonais.<\/p>\n\n\n\n<h2 class=\"wp-block-heading\">Quais horm\u00f4nios s\u00e3o afetados quando se dorme tarde?<\/h2>\n\n\n\n<p>Ir para a cama ap\u00f3s as 23h impacta negativamente a libera\u00e7\u00e3o de <strong>melatonina<\/strong>, horm\u00f4nio essencial para regular o sono. Al\u00e9m disso, interfere nos n\u00edveis de cortisol, insulina, leptina e grelina.<\/p>\n\n\n\n<p>Esse desequil\u00edbrio pode gerar efeitos como fome descontrolada, estresse elevado, ganho de peso, fadiga constante e dist\u00farbios metab\u00f3licos mais s\u00e9rios.<\/p>\n\n\n\n<h2 class=\"wp-block-heading\">Quais h\u00e1bitos naturais ajudam a dormir mais cedo?<\/h2>\n\n\n\n<p>Uma rotina de relaxamento antes das 22h ajuda a sintonizar o corpo com o ritmo circadiano. Pequenos ajustes di\u00e1rios fazem grande diferen\u00e7a no sono a longo prazo.<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Evite telas e luzes artificiais \u00e0 noite<\/li>\n\n\n\n<li>Consuma menos cafe\u00edna no fim do dia<\/li>\n\n\n\n<li>Use ch\u00e1s calmantes, como camomila<\/li>\n\n\n\n<li>Leia ou medite sob luz baixa antes de dormir<\/li>\n\n\n\n<li>Durma e acorde sempre nos mesmos hor\u00e1rios<\/li>\n<\/ul>\n\n\n\n<blockquote class=\"instagram-media\" data-instgrm-captioned data-instgrm-permalink=\"https:\/\/www.instagram.com\/reel\/DLatxFHxEXy\/?utm_source=ig_embed&amp;utm_campaign=loading\" data-instgrm-version=\"14\" style=\" background:#FFF; border:0; border-radius:3px; box-shadow:0 0 1px 0 rgba(0,0,0,0.5),0 1px 10px 0 rgba(0,0,0,0.15); margin: 1px; max-width:540px; min-width:326px; padding:0; width:99.375%; width:-webkit-calc(100% - 2px); width:calc(100% - 2px);\"><div style=\"padding:16px;\"> <a href=\"https:\/\/www.instagram.com\/reel\/DLatxFHxEXy\/?utm_source=ig_embed&amp;utm_campaign=loading\" style=\" background:#FFFFFF; line-height:0; padding:0 0; text-align:center; text-decoration:none; width:100%;\" target=\"_blank\"> <div style=\" display: flex; flex-direction: row; align-items: center;\"> <div style=\"background-color: #F4F4F4; border-radius: 50%; flex-grow: 0; height: 40px; margin-right: 14px; width: 40px;\"><\/div> <div style=\"display: flex; flex-direction: column; flex-grow: 1; justify-content: center;\"> <div style=\" background-color: #F4F4F4; border-radius: 4px; flex-grow: 0; height: 14px; margin-bottom: 6px; width: 100px;\"><\/div> <div style=\" background-color: #F4F4F4; border-radius: 4px; flex-grow: 0; height: 14px; width: 60px;\"><\/div><\/div><\/div><div style=\"padding: 19% 0;\"><\/div> <div style=\"display:block; height:50px; margin:0 auto 12px; width:50px;\"><svg width=\"50px\" height=\"50px\" viewBox=\"0 0 60 60\" version=\"1.1\" xmlns=\"https:\/\/www.w3.org\/2000\/svg\" xmlns:xlink=\"https:\/\/www.w3.org\/1999\/xlink\"><g stroke=\"none\" stroke-width=\"1\" fill=\"none\" fill-rule=\"evenodd\"><g transform=\"translate(-511.000000, -20.000000)\" fill=\"#000000\"><g><path d=\"M556.869,30.41 C554.814,30.41 553.148,32.076 553.148,34.131 C553.148,36.186 554.814,37.852 556.869,37.852 C558.924,37.852 560.59,36.186 560.59,34.131 C560.59,32.076 558.924,30.41 556.869,30.41 M541,60.657 C535.114,60.657 530.342,55.887 530.342,50 C530.342,44.114 535.114,39.342 541,39.342 C546.887,39.342 551.658,44.114 551.658,50 C551.658,55.887 546.887,60.657 541,60.657 M541,33.886 C532.1,33.886 524.886,41.1 524.886,50 C524.886,58.899 532.1,66.113 541,66.113 C549.9,66.113 557.115,58.899 557.115,50 C557.115,41.1 549.9,33.886 541,33.886 M565.378,62.101 C565.244,65.022 564.756,66.606 564.346,67.663 C563.803,69.06 563.154,70.057 562.106,71.106 C561.058,72.155 560.06,72.803 558.662,73.347 C557.607,73.757 556.021,74.244 553.102,74.378 C549.944,74.521 548.997,74.552 541,74.552 C533.003,74.552 532.056,74.521 528.898,74.378 C525.979,74.244 524.393,73.757 523.338,73.347 C521.94,72.803 520.942,72.155 519.894,71.106 C518.846,70.057 518.197,69.06 517.654,67.663 C517.244,66.606 516.755,65.022 516.623,62.101 C516.479,58.943 516.448,57.996 516.448,50 C516.448,42.003 516.479,41.056 516.623,37.899 C516.755,34.978 517.244,33.391 517.654,32.338 C518.197,30.938 518.846,29.942 519.894,28.894 C520.942,27.846 521.94,27.196 523.338,26.654 C524.393,26.244 525.979,25.756 528.898,25.623 C532.057,25.479 533.004,25.448 541,25.448 C548.997,25.448 549.943,25.479 553.102,25.623 C556.021,25.756 557.607,26.244 558.662,26.654 C560.06,27.196 561.058,27.846 562.106,28.894 C563.154,29.942 563.803,30.938 564.346,32.338 C564.756,33.391 565.244,34.978 565.378,37.899 C565.522,41.056 565.552,42.003 565.552,50 C565.552,57.996 565.522,58.943 565.378,62.101 M570.82,37.631 C570.674,34.438 570.167,32.258 569.425,30.349 C568.659,28.377 567.633,26.702 565.965,25.035 C564.297,23.368 562.623,22.342 560.652,21.575 C558.743,20.834 556.562,20.326 553.369,20.18 C550.169,20.033 549.148,20 541,20 C532.853,20 531.831,20.033 528.631,20.18 C525.438,20.326 523.257,20.834 521.349,21.575 C519.376,22.342 517.703,23.368 516.035,25.035 C514.368,26.702 513.342,28.377 512.574,30.349 C511.834,32.258 511.326,34.438 511.181,37.631 C511.035,40.831 511,41.851 511,50 C511,58.147 511.035,59.17 511.181,62.369 C511.326,65.562 511.834,67.743 512.574,69.651 C513.342,71.625 514.368,73.296 516.035,74.965 C517.703,76.634 519.376,77.658 521.349,78.425 C523.257,79.167 525.438,79.673 528.631,79.82 C531.831,79.965 532.853,80.001 541,80.001 C549.148,80.001 550.169,79.965 553.369,79.82 C556.562,79.673 558.743,79.167 560.652,78.425 C562.623,77.658 564.297,76.634 565.965,74.965 C567.633,73.296 568.659,71.625 569.425,69.651 C570.167,67.743 570.674,65.562 570.82,62.369 C570.966,59.17 571,58.147 571,50 C571,41.851 570.966,40.831 570.82,37.631\"><\/path><\/g><\/g><\/g><\/svg><\/div><div style=\"padding-top: 8px;\"> <div style=\" color:#3897f0; font-family:Arial,sans-serif; font-size:14px; font-style:normal; font-weight:550; line-height:18px;\">Ver essa foto no Instagram<\/div><\/div><div style=\"padding: 12.5% 0;\"><\/div> <div style=\"display: flex; flex-direction: row; margin-bottom: 14px; align-items: center;\"><div> <div style=\"background-color: #F4F4F4; border-radius: 50%; height: 12.5px; width: 12.5px; transform: translateX(0px) translateY(7px);\"><\/div> <div style=\"background-color: #F4F4F4; height: 12.5px; transform: rotate(-45deg) translateX(3px) translateY(1px); width: 12.5px; flex-grow: 0; margin-right: 14px; margin-left: 2px;\"><\/div> <div style=\"background-color: #F4F4F4; border-radius: 50%; height: 12.5px; width: 12.5px; transform: translateX(9px) translateY(-18px);\"><\/div><\/div><div style=\"margin-left: 8px;\"> <div style=\" background-color: #F4F4F4; border-radius: 50%; flex-grow: 0; height: 20px; width: 20px;\"><\/div> <div style=\" width: 0; height: 0; border-top: 2px solid transparent; border-left: 6px solid #f4f4f4; border-bottom: 2px solid transparent; transform: translateX(16px) translateY(-4px) rotate(30deg)\"><\/div><\/div><div style=\"margin-left: auto;\"> <div style=\" width: 0px; border-top: 8px solid #F4F4F4; border-right: 8px solid transparent; transform: translateY(16px);\"><\/div> <div style=\" background-color: #F4F4F4; flex-grow: 0; height: 12px; width: 16px; transform: translateY(-4px);\"><\/div> <div style=\" width: 0; height: 0; border-top: 8px solid #F4F4F4; border-left: 8px solid transparent; transform: translateY(-4px) translateX(8px);\"><\/div><\/div><\/div> <div style=\"display: flex; flex-direction: column; flex-grow: 1; justify-content: center; margin-bottom: 24px;\"> <div style=\" background-color: #F4F4F4; border-radius: 4px; flex-grow: 0; height: 14px; margin-bottom: 6px; width: 224px;\"><\/div> <div style=\" background-color: #F4F4F4; border-radius: 4px; flex-grow: 0; height: 14px; width: 144px;\"><\/div><\/div><\/a><p style=\" color:#c9c8cd; font-family:Arial,sans-serif; font-size:14px; line-height:17px; margin-bottom:0; margin-top:8px; overflow:hidden; padding:8px 0 7px; text-align:center; text-overflow:ellipsis; white-space:nowrap;\"><a href=\"https:\/\/www.instagram.com\/reel\/DLatxFHxEXy\/?utm_source=ig_embed&amp;utm_campaign=loading\" style=\" color:#c9c8cd; font-family:Arial,sans-serif; font-size:14px; font-style:normal; font-weight:normal; line-height:17px; text-decoration:none;\" target=\"_blank\">Uma publica\u00e7\u00e3o compartilhada por Marianna Magri | Medicinae Doctor, MD (@imariannamagri)<\/a><\/p><\/div><\/blockquote>\n<script async src=\"\/\/www.instagram.com\/embed.js\"><\/script>\n\n\n\n<p>&nbsp;<\/p>\n\n\n\n<h2 class=\"wp-block-heading\">Quem mais se beneficia ao seguir o hor\u00e1rio ideal de sono?<\/h2>\n\n\n\n<p>A \u201cjanela de ouro\u201d do sono \u00e9 valiosa para todos, mas alguns grupos devem dar aten\u00e7\u00e3o redobrada. O impacto hormonal nessas pessoas costuma ser ainda mais evidente.<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Crian\u00e7as e adolescentes em fase de crescimento<\/li>\n\n\n\n<li>Mulheres com TPM, SOP ou menopausa<\/li>\n\n\n\n<li>Pessoas com dist\u00farbios hep\u00e1ticos ou metab\u00f3licos<\/li>\n\n\n\n<li>Quem busca emagrecer de forma saud\u00e1vel<\/li>\n<\/ul>\n\n\n\n<h2 class=\"wp-block-heading\">\u00c9 poss\u00edvel adaptar o sono, mesmo com rotina noturna?<\/h2>\n\n\n\n<p>Sim, segundo a Dra. Marianna Magri, \u00e9 poss\u00edvel <strong>ajustar gradualmente o hor\u00e1rio de dormir<\/strong>. O segredo est\u00e1 na const\u00e2ncia e em preparar o corpo para o descanso mais cedo.<\/p>\n\n\n\n<p>Mesmo quem trabalha por turnos ou sofre com ins\u00f4nia pode se beneficiar com uma rotina de relaxamento, ambiente adequado e acompanhamento m\u00e9dico se necess\u00e1rio.<\/p>\n\n\n\n<h2 class=\"wp-block-heading\">Onde encontrar informa\u00e7\u00f5es confi\u00e1veis sobre sono saud\u00e1vel?<\/h2>\n\n\n\n<p>Para aprofundar os cuidados com a higiene do sono, vale consultar fontes especializadas com respaldo cient\u00edfico e atualiza\u00e7\u00f5es regulares.<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li><h2 class=\"wp-block-heading\">Fontes oficiais para mais informa\u00e7\u00f5es<\/h2>\n<ul class=\"wp-block-list\">\n<li><a href=\"https:\/\/www.who.int\/\" target=\"_blank\" rel=\"noreferrer noopener\">Organiza\u00e7\u00e3o Mundial da Sa\u00fade \u2013 Sono saud\u00e1vel<\/a><\/li>\n\n\n\n<li><a href=\"https:\/\/www.gov.br\/saude\" target=\"_blank\" rel=\"noreferrer noopener\">Minist\u00e9rio da Sa\u00fade \u2013 Higiene do Sono<\/a><\/li>\n\n\n\n<li><a href=\"https:\/\/www.endocrino.org.br\/\" target=\"_blank\" rel=\"noreferrer noopener\">Sociedade Brasileira de Endocrinologia e Metabologia<\/a><\/li>\n\n\n\n<li><a href=\"https:\/\/www.absono.com.br\/\" target=\"_blank\" rel=\"noreferrer noopener\">Associa\u00e7\u00e3o Brasileira do Sono<\/a><\/li>\n\n\n\n<li><a href=\"https:\/\/www.sleepfoundation.org\/\" target=\"_blank\" rel=\"noreferrer noopener\">National Sleep Foundation \u2013 Ritmo Circadiano e Sono<\/a><\/li>\n<\/ul>\n<\/li>\n<\/ul>\n\n\n\n<p><\/p>\n","protected":false},"excerpt":{"rendered":"<p>De acordo com a Dra. Marianna Magri\u00a0(CRM 182375), dormir ap\u00f3s as 22h significa perder a chamada \u201cjanela de ouro\u201d do sono. Esse per\u00edodo, entre 21h e 23h, \u00e9 crucial para a libera\u00e7\u00e3o de horm\u00f4nios respons\u00e1veis pela repara\u00e7\u00e3o celular e equil\u00edbrio imunol\u00f3gico. Durante esse intervalo, o corpo inicia processos regenerativos, incluindo a produ\u00e7\u00e3o de GH, o [&hellip;]<\/p>\n","protected":false},"author":19,"featured_media":78370,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"jnews-multi-image_gallery":[],"jnews_single_post":{"format":"standard"},"jnews_primary_category":[],"jnews_social_meta":[],"jnews_override_counter":[],"footnotes":""},"categories":[9053],"tags":[12458,12459,415],"class_list":["post-78332","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-saude","tag-marianna-magri","tag-medica","tag-saude"],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v23.8 - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>Dra. Marianna Magri, m\u00e9dica: \u201cIr para a cama ap\u00f3s as 23h impacta na libera\u00e7\u00e3o de melatonina\u201d - Estado de Minas - Em foco<\/title>\n<meta name=\"description\" content=\"Dra, Marianna Magri alerta que ir para a cama tarde compromete o chamado \u201cper\u00edodo de ouro\u201d do sono, essencial para a recupera\u00e7\u00e3o hormonal e a desintoxica\u00e7\u00e3o do corpo.\" \/>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/www.em.com.br\/emfoco\/2025\/07\/18\/dra-marianna-magri-medica-ir-para-a-cama-apos-as-23h-impacta-na-liberacao-de-melatonina\/\" \/>\n<meta property=\"og:locale\" content=\"pt_BR\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Dra. 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