[:es]¿Cómo dormir mejor?[:]

image_pdfimage_print
[:es]

 

Una correcta higiene del sueño garantiza el descanso necesario para el organismo y evita el padecimiento de trastornos que van en detrimento de este.

¿Recurre usted con frecuencia al método de contar ovejas en las noches para conciliar el sueño? ¿Se ha sorprendido durante el día más agotado de lo habitual? ¿Acaso es de los que prefieren dormir pocas horas para «aprovechar» más la vida?

El sueño es un proceso fisiológico que nos proporciona el descanso necesario después de un día de vigilia activa. Con él se restauran funciones físicas y cognitivas en nuestro organismo, lo que le permite tener luego una jornada activa y eficiente.

El insomnio, trastornos respiratorios —el más conocido es el síndrome de la apnea obstructiva del sueño—, las parasomnias, el llamado sonambulismo, el terror nocturno, los trastornos de movimiento, corrimientos de fase o trastornos del ritmo circadiano (biológico) son algunas de sus perturbaciones que impiden ese descanso imprescindible.

La especialista en Neurofisiología, Elizabeth González, del Centro Internacional de Restauración Neurológica, advierte que es vital acudir a un experto para recibir la orientación y el tratamiento adecuados que permitan el manejo y eliminación de estos trastornos, con el objetivo de lograr un descanso.

«El ser humano necesita dormir para descansar, y aunque se han realizado estudios para establecer rangos en las diferentes edades, el tiempo promedio para lograrlo oscila entre las siete y ocho horas, en el caso de una persona adulta. Los niños y adolescentes hasta 18 años requieren de hasta nueve o diez horas y los recién nacidos, cuyo cerebro está en proceso de maduración, pueden duplicar esa cifra.

«Si se destina menos tiempo del estimado al descanso, pueden aparecer trastornos de la regulación de la tensión arterial y de las emociones, depresión, ansiedad, trastornos de la atención y de la capacidad de reaccionar rápidamente, falta de concentración y, en no pocos casos, pueden ocurrir accidentes», afirma la doctora.

Envejecemos, y con el tiempo, la fisiología del Sistema Nervioso Central cambia y se tiene un sueño en el que hay menos profundización, por lo que se generan despertares de corta duración con más frecuencia, explica la especialista. Añade que el padecimiento de enfermedades crónicas como la diabetes mellitus, la hipertensión y los trastornos osteomiarticulares, entre otras, son factores adicionales que provocan un sueño ligero.

«Desde el punto de vista sicológico, las personas que sufren de insomnio tienen predisposición a padecerlo, pues por lo general no son capaces de enfrentar adecuadamente los problemas, se dejan abatir, no expresan fácilmente sus emociones y tienden a pensar en ello en la noche. Esto genera hiperactividad durante el proceso de sueño y contribuye a una baja calidad de este.

«Siempre que estas personas se enfrenten a eventos estresantes en su vida, como puede ser un examen o la toma de una decisión en el ámbito personal o laboral, tendrán dificultades para conciliar el sueño y, erróneamente, procederán a la automedicación, se quedarán en la cama obligándose a dormir y adoptarán otras medidas inadecuadas.

«En estos casos es esencial acudir al médico y a partir del análisis multidisciplinario, se le ofrecerá el tratamiento correcto, que permitirá intervenir en las causas del insomnio».

—La apnea obstructiva del sueño no es un trastorno muy frecuente…

—Sí, pero las personas que la padecen son quienes más acuden a las consultas, pues tienen mayores dificultades para aprovechar su jornada diurna.

«Estos pacientes tienen un problema respiratorio durante la noche que les impide el flujo adecuado de aire por las vías respiratorias. Ello les provoca despertamientos inconscientes y les impide transitar por las diferentes etapas del sueño».

Destaca la neurofisióloga que el sonambulismo es un trastorno hereditario que predomina en etapas tempranas de la vida y es poco frecuente en adultos. «En el hogar los familiares se asustan pues el paciente deambula en las noches con los ojos cerrados o abiertos y actúa como si estuviera despierto. Es importante que no se le despierte y que se le conduzca a la cama de manera segura».

González insiste en que este y otros trastornos pueden tratarse a partir de la adopción de medidas de higiene del sueño, las cuales garantizan las condiciones idóneas para lograrlo. «En primer lugar, debemos dormir la cantidad de horas que nuestro organismo necesita, también resulta importante evitar la ingestión de alimentos muy pesados y el consumo de sustancias estimulantes como el café, el té y la nicotina del cigarro, antes de dormir.

«Además es fundamental no prolongar la estancia en la cama cuando ya nos despertamos, y evitar ver la televisión desde ella, o leer o discutir problemas con la pareja u otros familiares allí, pues de cierta manera se «confunde» su función. Estas medidas contribuyen a nuestro descanso sin tener que tomar algún medicamento».

«Lo importante es que cada persona valore el tiempo de su descanso como necesario, pues no se puede vivir la vida intensamente si el organismo no se recupera de su actividad diaria de la manera en que lo requiere».

 

 

[:]
Compartir
  •  
  •  
  •  
  •  
  •  
  •  

19 Replies to “[:es]¿Cómo dormir mejor?[:]”

  1. I simply desired to thank you so much once again. I am not sure what I would’ve followed without those tips and hints contributed by you on this theme. It was a scary condition in my position, however , finding out your expert fashion you processed it took me to weep over fulfillment. Now i’m thankful for your support and even expect you know what a great job that you are putting in teaching people with the aid of your blog. More than likely you haven’t encountered any of us.

  2. Thanks a lot for giving everyone an extremely brilliant possiblity to check tips from this web site. It is usually so superb and as well , packed with a good time for me and my office fellow workers to search your web site at minimum thrice in one week to read through the latest guidance you have. And indeed, we’re certainly impressed considering the stunning hints you serve. Some 3 ideas in this post are in fact the finest we have all ever had.

  3. I am glad for commenting to make you understand what a excellent experience my cousin’s girl went through going through your web site. She realized plenty of pieces, with the inclusion of what it’s like to have an ideal helping mindset to make the rest completely completely grasp specified grueling matters. You truly surpassed visitors’ expected results. Many thanks for displaying those effective, dependable, revealing and in addition cool guidance on this topic to Julie.

  4. I intended to create you the little bit of word so as to say thanks a lot once again for your marvelous thoughts you’ve featured on this page. It was certainly unbelievably open-handed with people like you to provide extensively exactly what a few individuals would’ve distributed for an e-book to make some profit on their own, and in particular given that you could have done it in case you considered necessary. The pointers in addition acted to become a easy way to recognize that someone else have a similar interest really like mine to see good deal more with reference to this condition. I’m sure there are thousands of more pleasurable opportunities up front for individuals that browse through your blog.

  5. Thanks so much for giving everyone an extraordinarily splendid opportunity to check tips from this blog. It is usually very lovely plus full of a lot of fun for me personally and my office peers to search your website at a minimum three times every week to find out the latest issues you have got. And definitely, we are actually astounded with all the powerful techniques you give. Some 1 tips in this posting are in fact the finest we’ve had.

  6. I would like to show my thanks to you for bailing me out of this challenge. Just after looking through the world-wide-web and coming across suggestions which were not pleasant, I believed my entire life was over. Living without the solutions to the issues you’ve sorted out through your entire guide is a crucial case, and those which may have negatively damaged my career if I hadn’t encountered your web blog. Your actual competence and kindness in playing with everything was useful. I am not sure what I would’ve done if I hadn’t come upon such a step like this. I can at this time look forward to my future. Thanks so much for the reliable and amazing guide. I won’t be reluctant to refer your web page to any individual who wants and needs direction on this subject.

  7. I am glad for writing to make you understand of the helpful experience my cousin’s girl encountered using yuor web blog. She figured out a good number of pieces, which include what it’s like to have a very effective giving style to have the others without difficulty learn about a number of advanced things. You really surpassed her expected results. I appreciate you for coming up with the helpful, safe, informative not to mention unique tips about that topic to Emily.

  8. I intended to post you one tiny remark to say thanks once again with your splendid secrets you’ve shared in this case. It’s certainly tremendously open-handed of people like you to allow freely exactly what a few individuals could have made available for an e book to generate some bucks on their own, and in particular since you could have tried it if you decided. Those smart ideas additionally worked to be the great way to realize that some people have a similar keenness the same as mine to realize a whole lot more related to this problem. I know there are several more pleasant opportunities up front for individuals who browse through your blog.

  9. Thanks for your whole labor on this website. Kate really loves making time for investigations and it’s easy to see why. A lot of people notice all concerning the lively mode you produce informative guidelines through the blog and as well cause participation from other individuals on that subject while our princess is truly understanding a whole lot. Enjoy the remaining portion of the year. You are conducting a powerful job.

  10. My husband and i felt quite relieved when Chris could round up his studies out of the precious recommendations he got out of your blog. It’s not at all simplistic to just always be offering secrets that many men and women could have been making money from. So we do understand we’ve got you to appreciate for that. These explanations you’ve made, the straightforward site navigation, the friendships you can make it easier to instill – it’s mostly incredible, and it is making our son in addition to us imagine that the topic is thrilling, which is certainly quite important. Many thanks for the whole thing!

  11. I must show some appreciation to you for bailing me out of such a incident. Right after looking out throughout the world wide web and coming across tips which are not productive, I believed my life was well over. Living devoid of the answers to the problems you’ve solved by way of your website is a serious case, as well as ones that would have in a negative way damaged my career if I had not encountered your web page. That mastery and kindness in taking care of everything was important. I’m not sure what I would have done if I hadn’t encountered such a solution like this. I can also at this moment relish my future. Thanks so much for the professional and result oriented help. I will not think twice to endorse your blog to any person who needs to have assistance on this matter.

  12. I together with my pals ended up looking at the excellent procedures located on your web site and at once I had an awful feeling I never expressed respect to you for them. These women came thrilled to read through them and now have in fact been tapping into those things. Many thanks for indeed being considerably helpful and then for choosing certain very good issues millions of individuals are really desirous to discover. Our sincere apologies for not saying thanks to you earlier.

  13. Thank you for every one of your labor on this website. Gloria really likes setting aside time for internet research and it is easy to understand why. Most people know all relating to the powerful medium you convey efficient tactics via this web site and therefore recommend participation from other ones about this area of interest and our daughter is in fact being taught a whole lot. Take advantage of the remaining portion of the year. You’re carrying out a remarkable job.

  14. I have to get across my affection for your kindness supporting those individuals that actually need help on this important concept. Your personal dedication to passing the message around appeared to be particularly informative and have all the time enabled those just like me to attain their targets. Your amazing interesting help implies a whole lot to me and much more to my colleagues. Best wishes; from all of us.

  15. A lot of thanks for your entire hard work on this website. Debby takes pleasure in engaging in internet research and it is simple to grasp why. I hear all relating to the compelling mode you render great tips via the website and as well recommend response from some others on the area so our favorite daughter is actually learning a whole lot. Take pleasure in the remaining portion of the new year. Your carrying out a terrific job.

  16. Thank you so much for giving everyone a very brilliant possiblity to discover important secrets from this website. It really is so good and full of fun for me and my office friends to visit your blog at least thrice in 7 days to read the newest items you have got. And indeed, we are certainly astounded for the astounding creative concepts you serve. Selected 4 areas in this post are surely the most suitable I’ve ever had.

  17. I not to mention my friends were actually looking at the good techniques located on the website while instantly I had a terrible feeling I never thanked the website owner for those techniques. Those young men were absolutely thrilled to see them and have in effect sincerely been having fun with them. Many thanks for actually being indeed accommodating and then for picking out this sort of great tips millions of individuals are really eager to understand about. Our sincere apologies for not expressing gratitude to sooner.

  18. A lot of thanks for each of your efforts on this blog. My mother take interest in engaging in investigations and it’s easy to understand why. All of us know all relating to the lively form you make effective tips and tricks via this web site and therefore foster contribution from some others on that idea so our princess has been understanding a great deal. Take advantage of the remaining portion of the year. Your carrying out a very good job.

Comments are closed.

Top