{"id":71543,"date":"2015-11-02T13:15:15","date_gmt":"2015-11-02T11:15:15","guid":{"rendered":"https:\/\/shawellness.com\/shamagazine\/causas-y-recomendaciones-para-el-insomnio\/"},"modified":"2022-11-09T20:34:50","modified_gmt":"2022-11-09T18:34:50","slug":"causas-y-recomendaciones-para-el-insomnio","status":"publish","type":"post","link":"https:\/\/shawellness.com\/shamagazine\/es\/causas-y-recomendaciones-para-el-insomnio\/","title":{"rendered":"Causas y recomendaciones para el Insomnio"},"content":{"rendered":"<p><strong>Descansar<\/strong> es la clave fundamental para poder afrontar el d\u00eda con energ\u00eda y seguridad. Sin embargo, los malos h\u00e1bitos, el estr\u00e9s diario, u otros factores hacen que dormir se convierta, en ocasiones, en un calvario para muchos.<\/p>\n<p>El insomnio es un <strong>trastorno del sue\u00f1o que impide dormir la cantidad o calidad suficiente<\/strong> para sentirse descansado y activo al d\u00eda siguiente. No s\u00f3lo afecta por la noche, sino que las consecuencias del descanso insuficiente se sufren durante el d\u00eda como el <strong>cansancio, dificultad de concentraci\u00f3n, irritabilidad<\/strong>\u2026 La cantidad de sue\u00f1o var\u00eda en funci\u00f3n de cada persona aunque gen\u00e9ticamente est\u00e1 determinado que los reci\u00e9n nacidos suelen dormir cerca de <strong>18 horas<\/strong>, los adultos entre <strong>7,5 y 8<\/strong>, y los ancianos alrededor de<strong> 6 horas<\/strong>.<\/p>\n<p>Hoy en d\u00eda, un <strong>15% de la poblaci\u00f3n adulta sufre insomnio<\/strong>. Aunque en la mayor\u00eda de los casos es un s\u00edntoma de otro trastorno, por lo que a la hora de tratarlo <strong>no s\u00f3lo se debe tratar los s\u00edntomas sino las causas que lo originan.<\/strong><\/p>\n<p>&nbsp;<\/p>\n<h4><strong>Causas<\/strong><\/h4>\n<p>Hay muchas causas que pueden provocar insomnio. A continuaci\u00f3n mencionamos <strong>algunas de las m\u00e1s comunes.<\/strong><\/p>\n<p>&nbsp;<\/p>\n<ul>\n<li><strong>Ansiedad o depresi\u00f3n.<\/strong><\/li>\n<li>Llevar una vida sedentaria.<\/li>\n<li><strong>Consumo excesivo de cafe\u00edna, alcohol o tabaco.<\/strong><\/li>\n<li>Horarios irregulares de acostarse y levantarse.<\/li>\n<li>Realizar excesivo <a href=\"https:\/\/shawellness.com\/shamagazine\/fitness-ejercicios-para-brazos-firmes\/\" target=\"_blank\" rel=\"noopener noreferrer\">ejercicio f\u00edsico<\/a> antes de dormir.<\/li>\n<li>Enfermedades cr\u00f3nicas como <a href=\"https:\/\/shawellness.com\/shamagazine\/que-es-la-fibromialgia\/\" target=\"_blank\" rel=\"noopener noreferrer\">fibromialgia<\/a>, insuficiencia card\u00edaca, \u00falceras.<\/li>\n<li><strong>Enfermedades durante el sue\u00f1o como <a href=\"https:\/\/shawellness.com\/shamagazine\/que-son-las-apneas-del-sueno\/\" target=\"_blank\" rel=\"noopener noreferrer\">apnea del sue\u00f1o<\/a>, s\u00edndrome de piernas inquietas.<\/strong><\/li>\n<li>Consumo de medicamentos estimulantes, sedantes o antidepresivo<\/li>\n<\/ul>\n<p>&nbsp;<\/p>\n<h4><strong>Recomendaciones<\/strong><\/h4>\n<p>&nbsp;<\/p>\n<p>Para poder terminar con el insomnio es importante en primer lugar, <strong>cambiar los h\u00e1bitos inadecuados<\/strong>, muchos de ellos surgen de <strong>pensamientos err\u00f3neos<\/strong> que aumentan nuestra preocupaci\u00f3n, y otros por malas costumbres adquiridas. Sea cual sea el problema, te proponemos <strong>7 consejos que te ayudar\u00e1n a combatir el insomnio<\/strong> y conseguir finalmente errar los ojos de forma placentera.<\/p>\n<p>&nbsp;<\/p>\n<ul>\n<li><strong>Mindfulness<\/strong> &#8211; En primer lugar, es importante conseguir un <strong>mayor auto-control de nuestra mente<\/strong> a la hora de irnos a dormir, dejando a un lado las convicciones anteriores y reemplaz\u00e1ndolas por otras que relajen nuestra mente y cuerpo. Por ejemplo una <strong>preocupaci\u00f3n excesiva<\/strong> por las consecuencias de dormir mal, puede generar aprensi\u00f3n hacia la noche siguiente y alimentar el problema.<\/li>\n<li><strong>Puntualidad<\/strong> \u2013 Procura siempre<strong> acostarte y levantarte a la misma hora<\/strong>. \u00bfQui\u00e9n no se ha quedado en la cama el domingo hasta las 12 del mediod\u00eda y luego por la noche no ha podido dormir? Los expertos aconsejan no variar demasiado los horarios para que nuestro \u201creloj biol\u00f3gico\u201d no sufra las consecuencias y as\u00ed no te haga estar despierto hasta altas horas de la noche, si al d\u00eda siguiente tienes que trabajar.<\/li>\n<li><strong>No luches<\/strong> &#8211; Acu\u00e9state s\u00f3lo cuando tengas sue\u00f1o. As\u00famelo. Si no puedes conciliar el sue\u00f1o despu\u00e9s de 15 minutos, no lo vas a conseguir. <strong>Lev\u00e1ntate de la cama<\/strong> y realiza fuera del dormitorio alguna <strong>actividad mon\u00f3tona<\/strong> que no exija concentraci\u00f3n ni te resulte interesante. <strong>Cuantas m\u00e1s vueltas des en la cama, m\u00e1s frustrado te sentir\u00e1s.<\/strong><\/li>\n<\/ul>\n<ul>\n<li><strong>Huye de las pantallas <\/strong>\u2013 Aunque parezca obvio, es muy com\u00fan colocar el tel\u00e9fono m\u00f3vil cerca. Esto influye en nuestra calidad del sue\u00f1o tanto por las ondas como por el brillo del m\u00f3vil que desconcierta al cerebro haci\u00e9ndole creer que es de d\u00eda.<\/li>\n<li><strong>Alimenta tu descanso <\/strong>\u2013 Come alimentos que promuevan la liberaci\u00f3n de melatonina y favorezcan el sue\u00f1o. Entre ellos se encuentran las <strong>almendras, la manzanilla, la avena, los pl\u00e1tanos<\/strong>\u2026 Ten cuidado porque, aunque no hay que irse a la cama con hambre, <strong>cenar justo s\u00f3lo impedir\u00e1 que duermas bien<\/strong>. Cena al menos <strong>2 horas antes de acostarte<\/strong> para favorecer el sue\u00f1o.<\/li>\n<li><strong>Cambia el \u201cchip\u201d <\/strong>\u2013 Es muy importante hacer el ejercicio mental de asimilar la cama, la hora de acostarse y el <strong>entorno del dormitorio con sensaciones de relajaci\u00f3n<\/strong>, somnolencia y sue\u00f1o, eliminando aquellas emociones que nos produzcan frustraci\u00f3n, insomnio y actividad.<\/li>\n<li><strong>Climatizaci\u00f3n <\/strong>\u2013 Una de las pautas m\u00e1s dif\u00edciles de conseguir en verano es controlar la temperatura de tu dormitorio. Lo adecuado es <strong>mantener la habitaci\u00f3n alrededor de los 18 grados<\/strong> para favorecer el descanso ya que el fr\u00edo provoca la liberaci\u00f3n de la hormona del sue\u00f1o (melatonina). Adem\u00e1s, tambi\u00e9n es importante <strong>conservar el cuarto ordenado<\/strong>, pues esto contribuye a relajar la mente y ayudarnos a descansar.<\/li>\n<\/ul>\n<p>&nbsp;<\/p>\n<p>&nbsp;<\/p>\n<p style=\"text-align: center;\">Ahora que conoces las causas y recomendaciones para el insomnio, \u00a1ponlos en pr\u00e1ctica para dejar a un lado los malos h\u00e1bitos y conseguir un descanso placentero!<\/p>\n<p style=\"text-align: center;\">\n","protected":false},"excerpt":{"rendered":"<p>Descansar es la clave fundamental para poder afrontar el d\u00eda con energ\u00eda y seguridad. Sin embargo, los malos h\u00e1bitos, el estr\u00e9s diario, u otros factores hacen que dormir se convierta, en ocasiones, en un calvario para muchos. El insomnio es un trastorno del sue\u00f1o que impide dormir la cantidad o calidad suficiente para sentirse descansado [&hellip;]<\/p>\n","protected":false},"author":8,"featured_media":80032,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"_sitemap_exclude":false,"_sitemap_priority":"","_sitemap_frequency":"","footnotes":""},"categories":[1414],"tags":[],"class_list":["post-71543","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-salud-y-belleza"],"acf":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v27.6 - https:\/\/yoast.com\/product\/yoast-seo-wordpress\/ -->\n<title>Causas y recomendaciones para el Insomnio - SHA Magazine<\/title>\n<meta name=\"description\" content=\"Descansar es la clave fundamental para poder afrontar el d\u00eda con energ\u00eda y seguridad. 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