{"id":3824,"date":"2025-08-21T11:16:57","date_gmt":"2025-08-21T11:16:57","guid":{"rendered":"https:\/\/integrativa.pt\/?p=3824"},"modified":"2026-01-28T12:30:43","modified_gmt":"2026-01-28T12:30:43","slug":"melatonin-sunlight-and-sleep-regulation-understanding-the-relationship","status":"publish","type":"post","link":"https:\/\/integrativa.pt\/en\/melatonina-luz-solar-e-regulacao-do-sono-compreender-a-relacao\/","title":{"rendered":"Melatonin, sunlight and sleep regulation: understanding the relationship"},"content":{"rendered":"<div class=\"wpb-content-wrapper\"><div class=\"vc_row wpb_row vc_row-fluid\"><div class=\"wpb_column vc_column_container vc_col-sm-12\"><div class=\"vc_column-inner\"><div class=\"wpb_wrapper\">\n\t<div class=\"wpb_text_column wpb_content_element\" >\n\t\t<div class=\"wpb_wrapper\">\n\t\t\t<p>Melatonin is a central hormone in the regulation of the sleep-wake cycle and plays an important role in the overall physiological balance. It is associated with the organisation of the circadian rhythm, the quality of sleep and various processes of adaptation in the body.<\/p>\n<p>Although it is commonly known as the \u201csleep hormone\u201d, its regulation depends to a large extent on exposure to light throughout the day, particularly natural light.<\/p>\n<h3>How sunlight influences melatonin regulation<\/h3>\n<p>The relationship between sunlight and melatonin is essential in regulating the circadian rhythm and is well defined from a physiological point of view:<\/p>\n<ul>\n<li>Natural light is captured by the retina and transmitted via the optic nerve<\/li>\n<li>Light information is processed by the hypothalamus, more specifically by the suprachiasmatic nucleus, which is considered the main regulator of the circadian rhythm<\/li>\n<li>This system adjusts the internal biological clock, modulating the suppression of melatonin during the day and its progressive release at dusk<\/li>\n<\/ul>\n<p>Thus, adequate exposure to light during the day contributes to more consistent circadian signalling, favouring the production of melatonin at night.<\/p>\n<h3>The physiological role of melatonin<\/h3>\n<p>Melatonin is involved in multiple regulatory processes, going beyond sleep induction:<\/p>\n<ul>\n<li><u>Sleep and circadian rhythm<\/u>Contributes to the synchronisation of sleep cycles, facilitating the transition between states of wakefulness and rest.<\/li>\n<li><u>Modulation of <em>stress<\/em> oxidative<\/u>: It has antioxidant properties, helping to protect cells against oxidative stress.<\/li>\n<li><u>Inflammatory regulation<\/u>Intervenes in inflammatory modulation mechanisms, with a possible impact on tissue recovery.<\/li>\n<li><u>Immune system<\/u>It is associated with the regulation of immune responses, influencing the activity of certain defence cells.<\/li>\n<li><u>Brain function<\/u>Participates in neuroprotection and neuronal adaptation processes.<\/li>\n<li><u>Hormonal balance<\/u>Interacts with other hormonal axes, including the <em>stress,<\/em> contributing to a more stable organisation of biological rhythms.<\/li>\n<li><u>Metabolism<\/u>: The quality of sleep, which is partly dependent on melatonin, is related to metabolic and energy regulation.<\/li>\n<li><u>Emotional state<\/u>A more organised circadian rhythm can be associated with greater mood stability and subjective well-being.<\/li>\n<\/ul>\n<h3>Consequences of insufficient exposure to natural light<\/h3>\n<p>Reduced sun exposure, particularly in the morning, can interfere with circadian rhythm regulation and is associated with:<\/p>\n<ul>\n<li>Difficulty falling asleep<\/li>\n<li>Fragmented or superficial sleep<\/li>\n<li>Feeling of daytime fatigue<\/li>\n<li>Altered waking and resting cycles<\/li>\n<\/ul>\n<h3>Strategies to support the natural regulation of melatonin<\/h3>\n<p>Some behavioural measures can contribute to a more favourable circadian organisation:<\/p>\n<ul>\n<li>Regular exposure to natural light, especially in the early hours of the day<\/li>\n<li>Reducing exposure to bright artificial light at the end of the day, especially blue light from screens<\/li>\n<li>Maintaining a relatively consistent sleep schedule<\/li>\n<li>Balanced diet, with attention to nutrients involved in neurotransmitter synthesis<\/li>\n<li>Regular physical activity, preferably during the day<\/li>\n<li>Strategies for reducing physiological activation before going to sleep<\/li>\n<li>Sleeping environment with low light, silence and comfortable temperature<\/li>\n<li>Avoid stimulants in the afternoon and evening<\/li>\n<\/ul>\n<h3>Sleep and regulation throughout the day<\/h3>\n<p>Sleeping well doesn't just depend on when you go to bed, but on how your body is prepared throughout the day. Seemingly simple habits, such as regular exposure to natural light or organising daily routines, can have a significant influence on the quality of sleep.<\/p>\n<p>The quality of sleep is the result of the interaction between multiple stimuli throughout the day, such as exposure to natural light, movement, food, the <em>stress<\/em> and our routines. These factors continuously influence the regulation of the nervous, immune and endocrine systems.<\/p>\n<p>In Clinical Psychoneuroimmunology, sleep is considered to be a central and fundamental regulatory process, conditioned by biological and environmental factors, and not just the duration of rest. Clinical assessment therefore considers the regularity of sleep schedules, the depth of sleep and its organisation throughout the night.<\/p>\n<p>This approach makes it possible to identify patterns of dysregulation that may be associated with symptoms such as persistent fatigue, difficulty falling asleep or maintaining sleep, mood swings or greater vulnerability to inflammatory processes, guiding an intervention tailored to each person.<\/p>\n\n\t\t<\/div>\n\t<\/div>\n<\/div><\/div><\/div><\/div><div class=\"vc_row wpb_row vc_row-fluid\"><div class=\"wpb_column vc_column_container vc_col-sm-12 vc_col-has-fill\"><div class=\"vc_column-inner vc_custom_1769546988557\"><div class=\"wpb_wrapper\">\n\t<div class=\"wpb_text_column wpb_content_element\" >\n\t\t<div class=\"wpb_wrapper\">\n\t\t\t<p data-pm-slice=\"1 1 &#091;&#093;\">The Integrative Osteopathy consultation, with a framework in Clinical Psychoneuroimmunology, allows for an individualised assessment of sleep patterns, circadian rhythm and factors that may be interfering with physiological regulation, allowing for a better understanding of the factors involved and supporting the definition of strategies adjusted to your context and individual needs.<\/p>\n\n\t\t<\/div>\n\t<\/div>\n<\/div><\/div><\/div><\/div><div class=\"vc_row wpb_row vc_row-fluid vc_custom_1680169461443\"><div class=\"wpb_column vc_column_container vc_col-sm-12\"><div class=\"vc_column-inner\"><div class=\"wpb_wrapper\">\n\t<div class=\"wpb_text_column wpb_content_element  vc_custom_1760628837336\" >\n\t\t<div class=\"wpb_wrapper\">\n\t\t\t<p style=\"text-align: right;\"><a title=\"Osteopath - Physiotherapist David Brand\u00e3o\" href=\"https:\/\/integrativa.pt\/en\/osteopata-fisioterapeuta-david-brandao\/\"><strong>David Brand\u00e3o<\/strong> <\/a>| Osteopath and Physiotherapist<\/p>\n<p style=\"text-align: right;\">Specialised in Clinical Psychoneuroimmunology<\/p>\n<h6 style=\"text-align: right;\">Physiotherapist Card: 3652 | Order of Physiotherapists \/\/ Osteopath Card: C-0031697 | ACSS<\/h6>\n\n\t\t<\/div>\n\t<\/div>\n<style type=\"text\/css\" data-type=\"the7_shortcodes-inline-css\">.dt-shortcode-soc-icons.soc-icons-d45686d09a63baba6497efe6c6ad3c1e a {\n  margin-right: 4px;\n}\n.dt-shortcode-soc-icons a.soc-icons-d45686d09a63baba6497efe6c6ad3c1e {\n  margin-right: 4px;\n}\n.dt-shortcode-soc-icons a.soc-icons-d45686d09a63baba6497efe6c6ad3c1e:last-child {\n  margin-right: 0;\n}\n.dt-shortcode-soc-icons a.soc-icons-d45686d09a63baba6497efe6c6ad3c1e:before,\n.dt-shortcode-soc-icons a.soc-icons-d45686d09a63baba6497efe6c6ad3c1e:after {\n  padding: inherit;\n}\n.dt-shortcode-soc-icons a.soc-icons-d45686d09a63baba6497efe6c6ad3c1e.dt-icon-border-on:before {\n  border:  solid ;\n}\n.dt-shortcode-soc-icons a.soc-icons-d45686d09a63baba6497efe6c6ad3c1e.dt-icon-hover-border-on:after {\n  border:  solid ;\n}<\/style><div class=\"dt-shortcode-soc-icons  soc-icons-d45686d09a63baba6497efe6c6ad3c1e soc-icons-right\" ><style type=\"text\/css\" data-type=\"the7_shortcodes-inline-css\">.dt-shortcode-soc-icons a.single-soc-icon-4e4f278c408213ddb82c8b416bc69fdc {\n  min-width: 26px;\n  min-height: 26px;\n  font-size: 16px;\n  border-radius: 100px;\n}\n.dt-shortcode-soc-icons a.single-soc-icon-4e4f278c408213ddb82c8b416bc69fdc:last-child {\n  margin-right: 0;\n}\n.dt-shortcode-soc-icons a.single-soc-icon-4e4f278c408213ddb82c8b416bc69fdc:before,\n.dt-shortcode-soc-icons a.single-soc-icon-4e4f278c408213ddb82c8b416bc69fdc:after {\n  min-width: 26px;\n  min-height: 26px;\n  padding: inherit;\n}\n.dt-shortcode-soc-icons a.single-soc-icon-4e4f278c408213ddb82c8b416bc69fdc.dt-icon-border-on:before {\n  border: 0px solid ;\n}\n.dt-shortcode-soc-icons a.single-soc-icon-4e4f278c408213ddb82c8b416bc69fdc.dt-icon-hover-border-on:after {\n  border: 0px solid ;\n}\n.dt-shortcode-soc-icons a.single-soc-icon-4e4f278c408213ddb82c8b416bc69fdc:hover {\n  font-size: 16px;\n}\n#page .dt-shortcode-soc-icons a.single-soc-icon-4e4f278c408213ddb82c8b416bc69fdc:hover .soc-font-icon,\n#phantom .dt-shortcode-soc-icons a.single-soc-icon-4e4f278c408213ddb82c8b416bc69fdc:hover .soc-font-icon,\n#page .dt-shortcode-soc-icons a.single-soc-icon-4e4f278c408213ddb82c8b416bc69fdc:hover .soc-icon,\n#phantom .dt-shortcode-soc-icons a.single-soc-icon-4e4f278c408213ddb82c8b416bc69fdc:hover .soc-icon {\n  color: rgba(255,255,255,0.75);\n  background: none;\n}\n#page .dt-shortcode-soc-icons a.single-soc-icon-4e4f278c408213ddb82c8b416bc69fdc:not(:hover) .soc-font-icon,\n#phantom .dt-shortcode-soc-icons a.single-soc-icon-4e4f278c408213ddb82c8b416bc69fdc:not(:hover) .soc-font-icon,\n#page .dt-shortcode-soc-icons a.single-soc-icon-4e4f278c408213ddb82c8b416bc69fdc:not(:hover) .soc-icon,\n#phantom .dt-shortcode-soc-icons a.single-soc-icon-4e4f278c408213ddb82c8b416bc69fdc:not(:hover) .soc-icon {\n  color: #ffffff;\n  background: none;\n}\n.dt-shortcode-soc-icons a.single-soc-icon-4e4f278c408213ddb82c8b416bc69fdc .soc-font-icon,\n.dt-shortcode-soc-icons a.single-soc-icon-4e4f278c408213ddb82c8b416bc69fdc .soc-icon {\n  font-size: 16px;\n}<\/style><a title=\"Instagram\" href=\"https:\/\/www.instagram.com\/davidosteopata\/\" class=\"instagram single-soc-icon-4e4f278c408213ddb82c8b416bc69fdc dt-icon-bg-on dt-icon-border-on dt-icon-hover-border-on dt-icon-hover-bg-on\" target=\"_blank\" rel=\"noopener\"><i class=\"soc-icon soc-font-icon dt-icon-instagram\"><\/i><span class=\"screen-reader-text\">Instagram<\/span><\/a><\/div><\/div><\/div><\/div><\/div><div class=\"vc_row wpb_row vc_row-fluid vc_custom_1680169461443\"><div class=\"wpb_column vc_column_container vc_col-sm-12\"><div class=\"vc_column-inner\"><div class=\"wpb_wrapper\">\n\t<div class=\"wpb_text_column wpb_content_element  vc_custom_1680169468507\" >\n\t\t<div class=\"wpb_wrapper\">\n\t\t\t<p><a title=\"Home\" href=\"https:\/\/integrativa.pt\/en\/\"><strong>Integrativa<\/strong><\/a> | Health and well-being as a lifestyle<\/p>\n\n\t\t<\/div>\n\t<\/div>\n\n\t<div class=\"wpb_text_column wpb_content_element  vc_custom_1689951960351\" >\n\t\t<div class=\"wpb_wrapper\">\n\t\t\t<h6>This website and its content are for information purposes only and are not a substitute for medical or health professional advice. Each person's treatment should be individualised and guided by health professionals. Do not make any changes to your treatment without contacting the doctor or health professional accompanying you.<\/h6>\n\n\t\t<\/div>\n\t<\/div>\n<\/div><\/div><\/div><\/div><div class=\"vc_row wpb_row vc_row-fluid\"><div class=\"wpb_column vc_column_container vc_col-sm-12\"><div class=\"vc_column-inner vc_custom_1678987635945\"><div class=\"wpb_wrapper\"><div class=\"vc_separator wpb_content_element vc_separator_align_center vc_sep_width_100 vc_sep_pos_align_center wpb_content_element vc_separator-has-text\" ><span class=\"vc_sep_holder vc_sep_holder_l\"><span style=\"border-color:#1b9193;\" class=\"vc_sep_line\"><\/span><\/span><h4>Related articles<\/h4><span class=\"vc_sep_holder vc_sep_holder_r\"><span style=\"border-color:#1b9193;\" class=\"vc_sep_line\"><\/span><\/span>\n<\/div><style type=\"text\/css\" data-type=\"the7_shortcodes-inline-css\">.blog-carousel-shortcode.blog-carousel-shortcode-id-13f38358c49797ee066cfd462ae4f20c.dividers-on.classic-layout-list article {\n  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0px;\n}\n.dt-arrow-hover-border-on.blog-carousel-shortcode.blog-carousel-shortcode-id-13f38358c49797ee066cfd462ae4f20c.owl-carousel .owl-nav div:hover:after {\n  border-width: 0px;\n}\n.blog-carousel-shortcode.blog-carousel-shortcode-id-13f38358c49797ee066cfd462ae4f20c.owl-carousel .owl-nav div.owl-prev {\n  top: 50%;\n  transform: translateY(calc(-50% + 0px));\n  left: -43px;\n}\n@media all and (-ms-high-contrast: none) {\n  .blog-carousel-shortcode.blog-carousel-shortcode-id-13f38358c49797ee066cfd462ae4f20c.owl-carousel .owl-nav div.owl-prev {\n    transform: translateY(-50%);\n    margin-top: 0px;\n  }\n}\n.blog-carousel-shortcode.blog-carousel-shortcode-id-13f38358c49797ee066cfd462ae4f20c.owl-carousel .owl-nav div.owl-prev i {\n  padding: 0px 0px 0px 0px;\n}\n.blog-carousel-shortcode.blog-carousel-shortcode-id-13f38358c49797ee066cfd462ae4f20c.owl-carousel .owl-nav div.owl-next {\n  top: 50%;\n  transform: translateY(calc(-50% + 0px));\n  right: -43px;\n}\n@media all and (-ms-high-contrast: none) {\n  .blog-carousel-shortcode.blog-carousel-shortcode-id-13f38358c49797ee066cfd462ae4f20c.owl-carousel .owl-nav div.owl-next {\n    transform: translateY(-50%);\n    margin-top: 0px;\n  }\n}\n.blog-carousel-shortcode.blog-carousel-shortcode-id-13f38358c49797ee066cfd462ae4f20c.owl-carousel .owl-nav div.owl-next i {\n  padding: 0px 0px 0px 0px;\n}\n.blog-carousel-shortcode.blog-carousel-shortcode-id-13f38358c49797ee066cfd462ae4f20c.owl-carousel .owl-nav i {\n  font-size: 18px;\n}\n.blog-carousel-shortcode.blog-carousel-shortcode-id-13f38358c49797ee066cfd462ae4f20c.owl-carousel .owl-nav div:not(:hover) i,\n.blog-carousel-shortcode.blog-carousel-shortcode-id-13f38358c49797ee066cfd462ae4f20c.owl-carousel .owl-nav div:not(:hover) i:before {\n  color: #ffffff;\n  background: none;\n}\n.blog-carousel-shortcode.blog-carousel-shortcode-id-13f38358c49797ee066cfd462ae4f20c.owl-carousel .owl-nav div:hover i,\n.blog-carousel-shortcode.blog-carousel-shortcode-id-13f38358c49797ee066cfd462ae4f20c.owl-carousel .owl-nav div:hover i:before {\n  color: rgba(255,255,255,0.75);\n  background: none;\n}\n.blog-carousel-shortcode.blog-carousel-shortcode-id-13f38358c49797ee066cfd462ae4f20c .owl-dots {\n  top: calc(100% + 20px);\n  left: 50%;\n  transform: translateX(calc(-50% + 0px));\n}\n@media all and (-ms-high-contrast: none) {\n  .blog-carousel-shortcode.blog-carousel-shortcode-id-13f38358c49797ee066cfd462ae4f20c .owl-dots {\n    transform: translateX(-50%);\n    margin-left: 0px;\n  }\n}\n.blog-carousel-shortcode.blog-carousel-shortcode-id-13f38358c49797ee066cfd462ae4f20c .owl-dot {\n  width: 10px;\n  height: 10px;\n  margin: 0 8px;\n}\n@media screen and (max-width: 778px) {\n  .blog-carousel-shortcode.blog-carousel-shortcode-id-13f38358c49797ee066cfd462ae4f20c.hide-arrows .owl-nav a {\n    display: none;\n  }\n}\n@media screen and (max-width: 778px) {\n  .blog-carousel-shortcode.blog-carousel-shortcode-id-13f38358c49797ee066cfd462ae4f20c.reposition-arrows .owl-nav div.owl-prev {\n    top: 50%;\n    transform: translateY(calc(-50% + 0px));\n    left: 10px;\n  }\n  .blog-carousel-shortcode.blog-carousel-shortcode-id-13f38358c49797ee066cfd462ae4f20c.reposition-arrows .owl-nav div.owl-next {\n    top: 50%;\n    transform: translateY(calc(-50% + 0px));\n    right: 10px;\n  }\n}\n@media screen and (max-width: 778px) and all and (-ms-high-contrast: none) {\n  .blog-carousel-shortcode.blog-carousel-shortcode-id-13f38358c49797ee066cfd462ae4f20c.reposition-arrows .owl-nav div.owl-prev {\n    transform: translateY(-50%);\n    margin-top: 0px;\n  }\n}\n@media screen and (max-width: 778px) and all and (-ms-high-contrast: none) {\n  .blog-carousel-shortcode.blog-carousel-shortcode-id-13f38358c49797ee066cfd462ae4f20c.reposition-arrows .owl-nav div.owl-next {\n    transform: translateY(-50%);\n    margin-top: 0px;\n  }\n}<\/style><div class=\"owl-carousel blog-carousel-shortcode dt-owl-carousel-call blog-carousel-shortcode-id-13f38358c49797ee066cfd462ae4f20c classic-layout-list scale-img dt-icon-bg-off dt-arrow-border-on dt-arrow-hover-border-on meta-info-off bullets-small-dot-stroke reposition-arrows arrows-bg-on disable-arrows-hover-bg arrows-hover-bg-on\" data-scroll-mode=\"1\" data-col-num=\"3\" data-wide-col-num=\"4\" data-laptop-col=\"3\" data-h-tablet-columns-num=\"3\" data-v-tablet-columns-num=\"2\" data-phone-columns-num=\"1\" data-auto-height=\"true\" data-col-gap=\"30\" data-stage-padding=\"0\" data-speed=\"600\" data-autoplay=\"false\" data-autoplay_speed=\"6000\" data-arrows=\"true\" data-bullet=\"false\" data-next-icon=\"icon-ar-017-r\" data-prev-icon=\"icon-ar-017-l\"><article class=\"post post-3642 type-post status-publish format-standard has-post-thumbnail hentry category-osteopata-david-brandao category-osteopatia-integrativa category-osteopatia-integrativa-osteopatia category-psiconeuroimunologia tag-fisioterapia tag-osteopatia tag-pilates-clinico category-33 category-32 category-34 category-48 description-off\" data-name=\"O que contribui para uma vida longa, saud\u00e1vel e satisfat\u00f3ria? o contributo dos relacionamentos\" data-date=\"2025-01-06T09:26:02+00:00\">\n\n<div class=\"post-thumbnail-wrap\">\n\t<div class=\"post-thumbnail\">\n\t\t\n\t\t\n\t\t<a href=\"https:\/\/integrativa.pt\/en\/o-que-contribui-para-uma-vida-longa-saudavel-e-satisfatoria-o-contributo-dos-relacionamentos\/\" class=\"post-thumbnail-rollover layzr-bg\"><img fetchpriority=\"high\" decoding=\"async\" class=\"preload-me owl-lazy-load aspect\" src=\"data:image\/svg+xml,%3Csvg%20xmlns%3D&#39;http%3A%2F%2Fwww.w3.org%2F2000%2Fsvg&#39;%20viewBox%3D&#39;0%200%20768%20512&#39;%2F%3E\" data-src=\"https:\/\/integrativa.pt\/wp-content\/uploads\/2025\/10\/Integrativa-768x512.webp\" data-srcset=\"https:\/\/integrativa.pt\/wp-content\/uploads\/2025\/10\/Integrativa-768x512.webp 768w, https:\/\/integrativa.pt\/wp-content\/uploads\/2025\/10\/Integrativa-1152x768.webp 1152w\" loading=\"eager\" style=\"--ratio: 768 \/ 512\" sizes=\"(max-width: 768px) 100vw, 768px\" alt=\"\" title=\"Integrativa\" width=\"768\" height=\"512\"  \/><\/a>\t<\/div>\n<\/div>\n\n\n<div class=\"post-entry-content\">\n\n\t<h3 class=\"entry-title\">\n\t\t<a href=\"https:\/\/integrativa.pt\/en\/o-que-contribui-para-uma-vida-longa-saudavel-e-satisfatoria-o-contributo-dos-relacionamentos\/\" title=\"What contributes to a long, healthy and satisfying life? the contribution of relationships\" rel=\"bookmark\">What contributes to a long, healthy and satisfying life? the contribution of relationships<\/a>\n\t<\/h3>\n\n\t\n\t\n\t\n<a href=\"https:\/\/integrativa.pt\/en\/o-que-contribui-para-uma-vida-longa-saudavel-e-satisfatoria-o-contributo-dos-relacionamentos\/\" class=\"post-details details-type-link\" aria-label=\"Read more about What contributes to a long, healthy and satisfying life? the contribution of relationships\">Read more<i class=\"dt-icon-the7-arrow-03\" aria-hidden=\"true\"><\/i><\/a>\n\n<\/div><\/article><article class=\"post post-2993 type-post status-publish format-standard has-post-thumbnail hentry category-atm category-bruxismo category-dores-de-cabeca category-fisioterapia category-osteopata-david-brandao category-osteopatia-integrativa category-osteopatia-integrativa-osteopatia tag-fisioterapia tag-osteopatia tag-pilates-clinico category-41 category-135 category-52 category-6 category-33 category-32 category-34 description-off\" data-name=\"Fisioterapia na dor orofacial e a rela\u00e7\u00e3o com a articula\u00e7\u00e3o temporomandibular\" data-date=\"2024-03-04T14:37:15+00:00\">\n\n<div class=\"post-thumbnail-wrap\">\n\t<div class=\"post-thumbnail\">\n\t\t\n\t\t\n\t\t<a href=\"https:\/\/integrativa.pt\/en\/fisioterapia-na-dor-orofacial-e-a-relacao-com-a-articulacao-temporomandibular\/\" class=\"post-thumbnail-rollover layzr-bg\"><img decoding=\"async\" class=\"preload-me owl-lazy-load aspect\" src=\"data:image\/svg+xml,%3Csvg%20xmlns%3D&#39;http%3A%2F%2Fwww.w3.org%2F2000%2Fsvg&#39;%20viewBox%3D&#39;0%200%20768%20512&#39;%2F%3E\" data-src=\"https:\/\/integrativa.pt\/wp-content\/uploads\/2024\/03\/ATM-Integrativa-Fisioterapia-Osteopatia-768x512.webp\" data-srcset=\"https:\/\/integrativa.pt\/wp-content\/uploads\/2024\/03\/ATM-Integrativa-Fisioterapia-Osteopatia-768x512.webp 768w, https:\/\/integrativa.pt\/wp-content\/uploads\/2024\/03\/ATM-Integrativa-Fisioterapia-Osteopatia-1152x768.webp 1152w\" loading=\"eager\" style=\"--ratio: 768 \/ 512\" sizes=\"(max-width: 768px) 100vw, 768px\" alt=\"\" title=\"Integrative ATM Physiotherapy Osteopathy\" width=\"768\" height=\"512\"  \/><\/a>\t<\/div>\n<\/div>\n\n\n<div class=\"post-entry-content\">\n\n\t<h3 class=\"entry-title\">\n\t\t<a href=\"https:\/\/integrativa.pt\/en\/fisioterapia-na-dor-orofacial-e-a-relacao-com-a-articulacao-temporomandibular\/\" title=\"Physiotherapy in orofacial pain and the relationship with the temporomandibular joint\" rel=\"bookmark\">Physiotherapy in orofacial pain and the relationship with the temporomandibular joint<\/a>\n\t<\/h3>\n\n\t\n\t\n\t\n<a href=\"https:\/\/integrativa.pt\/en\/fisioterapia-na-dor-orofacial-e-a-relacao-com-a-articulacao-temporomandibular\/\" class=\"post-details details-type-link\" aria-label=\"Read more about Physiotherapy in orofacial pain and its relationship with the temporomandibular joint\">Read more<i class=\"dt-icon-the7-arrow-03\" aria-hidden=\"true\"><\/i><\/a>\n\n<\/div><\/article><article class=\"post post-2453 type-post status-publish format-standard has-post-thumbnail hentry category-4-pilares-da-saude category-atividade-fisica category-osteopata-david-brandao category-osteopatia-integrativa category-osteopatia-integrativa-osteopatia category-psiconeuroimunologia category-sono-4-pilares-da-saude tag-fisioterapia tag-osteopatia tag-pilates-clinico category-35 category-38 category-33 category-32 category-34 category-48 category-37 description-off\" data-name=\"H\u00e1bitos: porque \u00e9 t\u00e3o dif\u00edcil mudar comportamentos\" data-date=\"2023-07-27T14:52:22+00:00\">\n\n<div class=\"post-thumbnail-wrap\">\n\t<div class=\"post-thumbnail\">\n\t\t\n\t\t\n\t\t<a href=\"https:\/\/integrativa.pt\/en\/habitos-porque-e-tao-dificil-mudar-comportamentos\/\" class=\"post-thumbnail-rollover layzr-bg\"><img decoding=\"async\" class=\"preload-me owl-lazy-load aspect\" src=\"data:image\/svg+xml,%3Csvg%20xmlns%3D&#39;http%3A%2F%2Fwww.w3.org%2F2000%2Fsvg&#39;%20viewBox%3D&#39;0%200%20768%20512&#39;%2F%3E\" data-src=\"https:\/\/integrativa.pt\/wp-content\/uploads\/2023\/07\/Intregrativa-768x512.webp\" data-srcset=\"https:\/\/integrativa.pt\/wp-content\/uploads\/2023\/07\/Intregrativa-768x512.webp 768w, https:\/\/integrativa.pt\/wp-content\/uploads\/2023\/07\/Intregrativa-1152x768.webp 1152w\" loading=\"eager\" style=\"--ratio: 768 \/ 512\" sizes=\"(max-width: 768px) 100vw, 768px\" alt=\"\" title=\"Intregrative\" width=\"768\" height=\"512\"  \/><\/a>\t<\/div>\n<\/div>\n\n\n<div class=\"post-entry-content\">\n\n\t<h3 class=\"entry-title\">\n\t\t<a href=\"https:\/\/integrativa.pt\/en\/habitos-porque-e-tao-dificil-mudar-comportamentos\/\" title=\"Habits: why it&#039;s so difficult to change behaviour\" rel=\"bookmark\">Habits: why it's so difficult to change behaviour<\/a>\n\t<\/h3>\n\n\t\n\t\n\t\n<a href=\"https:\/\/integrativa.pt\/en\/habitos-porque-e-tao-dificil-mudar-comportamentos\/\" class=\"post-details details-type-link\" aria-label=\"Read more about Habits: why it is so difficult to change behaviours\">Read more<i class=\"dt-icon-the7-arrow-03\" aria-hidden=\"true\"><\/i><\/a>\n\n<\/div><\/article><article class=\"post post-3647 type-post status-publish format-standard has-post-thumbnail hentry category-nervo-vago category-osteopata-david-brandao category-osteopatia-integrativa category-osteopatia-visceral category-psiconeuroimunologia tag-fisioterapia tag-osteopatia tag-pilates-clinico category-58 category-33 category-32 category-31 category-48 description-off\" data-name=\"O papel do Nervo Vago na comunica\u00e7\u00e3o c\u00e9rebro-corpo e na influ\u00eancia sobre a sua sa\u00fade\" data-date=\"2025-01-07T11:31:39+00:00\">\n\n<div class=\"post-thumbnail-wrap\">\n\t<div class=\"post-thumbnail\">\n\t\t\n\t\t\n\t\t<a href=\"https:\/\/integrativa.pt\/en\/como-o-nervo-vago-liga-o-cerebro-ao-corpo-e-influencia-a-saude\/\" class=\"post-thumbnail-rollover layzr-bg\"><img decoding=\"async\" class=\"preload-me owl-lazy-load aspect\" src=\"data:image\/svg+xml,%3Csvg%20xmlns%3D&#39;http%3A%2F%2Fwww.w3.org%2F2000%2Fsvg&#39;%20viewBox%3D&#39;0%200%20768%20512&#39;%2F%3E\" data-src=\"https:\/\/integrativa.pt\/wp-content\/uploads\/2025\/10\/Integrativa-Lisboa-Nervo-Vago-Osteopatia-4-768x512.webp\" data-srcset=\"https:\/\/integrativa.pt\/wp-content\/uploads\/2025\/10\/Integrativa-Lisboa-Nervo-Vago-Osteopatia-4-768x512.webp 768w, https:\/\/integrativa.pt\/wp-content\/uploads\/2025\/10\/Integrativa-Lisboa-Nervo-Vago-Osteopatia-4-1152x768.webp 1152w\" loading=\"eager\" style=\"--ratio: 768 \/ 512\" sizes=\"(max-width: 768px) 100vw, 768px\" alt=\"\" title=\"Integrative Lisbon Vagus Nerve Osteopathy\" width=\"768\" height=\"512\"  \/><\/a>\t<\/div>\n<\/div>\n\n\n<div class=\"post-entry-content\">\n\n\t<h3 class=\"entry-title\">\n\t\t<a href=\"https:\/\/integrativa.pt\/en\/como-o-nervo-vago-liga-o-cerebro-ao-corpo-e-influencia-a-saude\/\" title=\"The role of the vagus nerve in brain-body communication and influencing your health\" rel=\"bookmark\">The role of the vagus nerve in brain-body communication and influencing your health<\/a>\n\t<\/h3>\n\n\t\n\t\n\t\n<a href=\"https:\/\/integrativa.pt\/en\/como-o-nervo-vago-liga-o-cerebro-ao-corpo-e-influencia-a-saude\/\" class=\"post-details details-type-link\" aria-label=\"Read more about the role of the Vagus Nerve in brain-body communication and its influence on your health\">Read more<i class=\"dt-icon-the7-arrow-03\" aria-hidden=\"true\"><\/i><\/a>\n\n<\/div><\/article><article class=\"post post-2489 type-post status-publish format-standard has-post-thumbnail hentry category-4-pilares-da-saude category-coaching category-osteopata-david-brandao category-osteopatia-integrativa-osteopatia category-osteopatia-integrativa category-psicologia tag-fisioterapia tag-osteopatia tag-pilates-clinico category-35 category-10 category-33 category-34 category-32 category-18 description-off\" data-name=\"A influ\u00eancia das emo\u00e7\u00f5es na regula\u00e7\u00e3o fisiol\u00f3gica do organismo\" data-date=\"2023-09-04T09:57:01+00:00\">\n\n<div class=\"post-thumbnail-wrap\">\n\t<div class=\"post-thumbnail\">\n\t\t\n\t\t\n\t\t<a href=\"https:\/\/integrativa.pt\/en\/a-influencia-das-emocoes-na-regulacao-e-nas-respostas-fisiologicas-do-corpo\/\" class=\"post-thumbnail-rollover layzr-bg\"><img decoding=\"async\" class=\"preload-me owl-lazy-load aspect\" src=\"data:image\/svg+xml,%3Csvg%20xmlns%3D&#39;http%3A%2F%2Fwww.w3.org%2F2000%2Fsvg&#39;%20viewBox%3D&#39;0%200%20768%20512&#39;%2F%3E\" data-src=\"https:\/\/integrativa.pt\/wp-content\/uploads\/2023\/09\/Integrativa-768x512.webp\" data-srcset=\"https:\/\/integrativa.pt\/wp-content\/uploads\/2023\/09\/Integrativa-768x512.webp 768w, https:\/\/integrativa.pt\/wp-content\/uploads\/2023\/09\/Integrativa-1152x768.webp 1152w\" loading=\"eager\" style=\"--ratio: 768 \/ 512\" sizes=\"(max-width: 768px) 100vw, 768px\" alt=\"\" title=\"Integrativa\" width=\"768\" height=\"512\"  \/><\/a>\t<\/div>\n<\/div>\n\n\n<div class=\"post-entry-content\">\n\n\t<h3 class=\"entry-title\">\n\t\t<a href=\"https:\/\/integrativa.pt\/en\/a-influencia-das-emocoes-na-regulacao-e-nas-respostas-fisiologicas-do-corpo\/\" title=\"The influence of emotions on the body&#039;s physiological regulation\" rel=\"bookmark\">The influence of emotions on the body's physiological regulation<\/a>\n\t<\/h3>\n\n\t\n\t\n\t\n<a href=\"https:\/\/integrativa.pt\/en\/a-influencia-das-emocoes-na-regulacao-e-nas-respostas-fisiologicas-do-corpo\/\" class=\"post-details details-type-link\" aria-label=\"Read more about The influence of emotions on the body&#039;s physiological regulation\">Read more<i class=\"dt-icon-the7-arrow-03\" aria-hidden=\"true\"><\/i><\/a>\n\n<\/div><\/article><article class=\"post post-5454 type-post status-publish format-standard has-post-thumbnail hentry category-4-pilares-da-saude category-osteopata-david-brandao category-osteopatia-integrativa-osteopatia category-osteopatia-integrativa category-psiconeuroimunologia category-sono category-sono-4-pilares-da-saude tag-fisioterapia tag-osteopatia tag-pilates-clinico category-35 category-33 category-34 category-32 category-48 category-36 category-37 description-off\" data-name=\"Dorme mal? Como o rel\u00f3gio biol\u00f3gico e o ritmo circadiano influenciam o sono\" data-date=\"2025-11-10T12:11:12+00:00\">\n\n<div class=\"post-thumbnail-wrap\">\n\t<div class=\"post-thumbnail\">\n\t\t\n\t\t\n\t\t<a href=\"https:\/\/integrativa.pt\/en\/dorme-mal-como-o-relogio-biologico-e-o-ritmo-circadiano-influenciam-o-sono\/\" class=\"post-thumbnail-rollover layzr-bg\"><img decoding=\"async\" class=\"preload-me owl-lazy-load aspect\" src=\"data:image\/svg+xml,%3Csvg%20xmlns%3D&#39;http%3A%2F%2Fwww.w3.org%2F2000%2Fsvg&#39;%20viewBox%3D&#39;0%200%20768%20512&#39;%2F%3E\" data-src=\"https:\/\/integrativa.pt\/wp-content\/uploads\/2025\/11\/Ritmo-circadiano-Lisboa-768x512.webp\" data-srcset=\"https:\/\/integrativa.pt\/wp-content\/uploads\/2025\/11\/Ritmo-circadiano-Lisboa-768x512.webp 768w, https:\/\/integrativa.pt\/wp-content\/uploads\/2025\/11\/Ritmo-circadiano-Lisboa-1152x768.webp 1152w\" loading=\"eager\" style=\"--ratio: 768 \/ 512\" sizes=\"(max-width: 768px) 100vw, 768px\" alt=\"\" title=\"Circadian rhythm Lisbon\" width=\"768\" height=\"512\"  \/><\/a>\t<\/div>\n<\/div>\n\n\n<div class=\"post-entry-content\">\n\n\t<h3 class=\"entry-title\">\n\t\t<a href=\"https:\/\/integrativa.pt\/en\/dorme-mal-como-o-relogio-biologico-e-o-ritmo-circadiano-influenciam-o-sono\/\" title=\"Do you sleep badly? How the biological clock and circadian rhythm influence sleep\" rel=\"bookmark\">Do you sleep badly? How the biological clock and circadian rhythm influence sleep<\/a>\n\t<\/h3>\n\n\t\n\t\n\t\n<a href=\"https:\/\/integrativa.pt\/en\/dorme-mal-como-o-relogio-biologico-e-o-ritmo-circadiano-influenciam-o-sono\/\" class=\"post-details details-type-link\" aria-label=\"Read more about Dorme mal? Como o rel\u00f3gio biol\u00f3gico e o ritmo circadiano influenciam o sono\">Read more<i class=\"dt-icon-the7-arrow-03\" aria-hidden=\"true\"><\/i><\/a>\n\n<\/div><\/article><\/div><\/div><\/div><\/div><\/div>\n<\/div>","protected":false},"excerpt":{"rendered":"<p>Melatonin is a central hormone in the regulation of the sleep-wake cycle and plays an important role in the overall physiological balance. It is associated with the organisation of the circadian rhythm, the quality of sleep and various adaptive processes in the body. Although it is commonly known as the \u201csleep hormone\u201d, its regulation depends to a large extent on...<\/p>","protected":false},"author":1,"featured_media":4487,"comment_status":"closed","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"inline_featured_image":false,"footnotes":""},"categories":[35,33,34,48,36,37],"tags":[4,27,8],"class_list":["post-3824","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-4-pilares-da-saude","category-osteopata-david-brandao","category-osteopatia-integrativa-osteopatia","category-psiconeuroimunologia","category-sono","category-sono-4-pilares-da-saude","tag-fisioterapia","tag-osteopatia","tag-pilates-clinico","category-35","category-33","category-34","category-48","category-36","category-37","description-off"],"_links":{"self":[{"href":"https:\/\/integrativa.pt\/en\/wp-json\/wp\/v2\/posts\/3824","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/integrativa.pt\/en\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/integrativa.pt\/en\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/integrativa.pt\/en\/wp-json\/wp\/v2\/users\/1"}],"replies":[{"embeddable":true,"href":"https:\/\/integrativa.pt\/en\/wp-json\/wp\/v2\/comments?post=3824"}],"version-history":[{"count":0,"href":"https:\/\/integrativa.pt\/en\/wp-json\/wp\/v2\/posts\/3824\/revisions"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/integrativa.pt\/en\/wp-json\/wp\/v2\/media\/4487"}],"wp:attachment":[{"href":"https:\/\/integrativa.pt\/en\/wp-json\/wp\/v2\/media?parent=3824"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/integrativa.pt\/en\/wp-json\/wp\/v2\/categories?post=3824"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/integrativa.pt\/en\/wp-json\/wp\/v2\/tags?post=3824"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}