{"id":72905,"date":"2021-07-08T09:01:16","date_gmt":"2021-07-08T07:01:16","guid":{"rendered":"https:\/\/shawellness.com\/shamagazine\/rutinas-saludables-para-un-descanso-reparador\/"},"modified":"2022-11-09T20:37:53","modified_gmt":"2022-11-09T18:37:53","slug":"rutinas-saludables-para-un-descanso-reparador","status":"publish","type":"post","link":"https:\/\/shawellness.com\/shamagazine\/es\/rutinas-saludables-para-un-descanso-reparador\/","title":{"rendered":"Rutinas saludables para un descanso reparador"},"content":{"rendered":"<p><strong>Cena ligera, t\u00e9cnicas de respiraci\u00f3n y yoga para lograr un descanso reparador<\/strong><\/p>\n<p>Todos sabemos lo que pasa cuando dormimos poco, mal o de manera interrumpida. Nos levantamos cansados, sin energ\u00eda, con el rostro hinchado, estamos m\u00e1s irritables y de peor humor, nos cuesta concentrarnos\u2026 Por eso, disfrutar de un sue\u00f1o reparador influye tanto en el bienestar personal como en el estado de salud general y es fundamental para afrontar el d\u00eda en las mejores condiciones f\u00edsicas, emocionales y mentales. Y es que dormir bien nos hacer ser m\u00e1s productivos, aumenta las funciones cerebrales, fortalece el sistema inmune, equilibra las emociones, ayuda a controlar el sobrepeso, mejora el metabolismo y reduce el riesgo de sufrir diabetes, enfermedades cardiacas y depresi\u00f3n.<\/p>\n<p>Pero para conseguir todas las noches un descanso reparador es indispensable establecer unas rutinas saludables previas al momento de irse a la cama y que favorezcan una buena higiene del sue\u00f1o. Con estas tres, dormir\u00e1s a pierna suelta.<\/p>\n<p>&nbsp;<\/p>\n<p><strong>Cena ligera<\/strong><\/p>\n<p>Mar\u00eda Romeralo, nutricionista de SHA, recomienda \u201chacer una cena ligera basada en verduras de temporada y siempre cocinadas, ya sea en sopa, salteadas, al vapor o al horno, porque los crudos pueden provocar gases y se digieren peor por la noche. Si se quiere, se puede incluir algo de prote\u00edna, como el tofu o el tempeh, que son fuentes vegetales, o pescado, pero nunca carne, porque es mucho m\u00e1s dif\u00edcil de digerir. Y debemos evitar los carbohidratos y la fruta, ya que esta tiene una gran cantidad de az\u00facar que no vamos a quemar y no es lo que el cuerpo necesita por la noche. Adem\u00e1s, conviene esperar al menos dos horas, y mejor si pueden ser tres, entre la cena y el momento de irse a dormir\u201d.<\/p>\n<p>&nbsp;<\/p>\n<p><strong>Respiraci\u00f3n<\/strong><\/p>\n<p>Antes de irnos a la cama, lo ideal ser\u00eda poder dejar sobre la mesilla de noche todas las preocupaciones diarias que nos rondan por la cabeza y que nos impiden conciliar el sue\u00f1o. Seg\u00fan Rachel Rose, experta en Mind &amp; Body de SHA, podemos conseguirlo a trav\u00e9s de \u201cuna respiraci\u00f3n consciente y equilibrada, en la que la espiraci\u00f3n dure un poco m\u00e1s que la inspiraci\u00f3n, porque rebaja las ondas cerebrales y el ritmo cardiaco. Eso s\u00ed, en lugar de respirar por el pecho y los hombros deber\u00edamos hacerlo por los m\u00fasculos intercostales y el diafragma. Una t\u00e9cnica muy eficaz para relajarse antes de dormir es la 4-4-2: cuenta hasta cuatro mientras inspiras, cuenta hasta cuatro mientras espiras y, despu\u00e9s, haz una pausa con los pulmones vac\u00edos contando hasta dos\u201d.<\/p>\n<p>&nbsp;<\/p>\n<p><strong>Yoga<\/strong><\/p>\n<p>Practicar yoga justo antes de irnos a dormir nos encamina a conseguir un estado de relajaci\u00f3n, tanto f\u00edsica como mental, que nos ayuda a conciliar el sue\u00f1o. Rachel Rose recomienda \u201chacer pr\u00e1cticas tumbado bocarriba para permitir al cuerpo aterrizar. En esta posici\u00f3n, el diafragma se relaja, mejora la respiraci\u00f3n y el riego sangu\u00edneo se concentra en la cabeza, lo que permite al apana, que es la energ\u00eda descendente, fluir correctamente. Por la noche, lo ideal es practicar posturas que favorezcan la espiraci\u00f3n, como hacer inclinaciones hacia delante, llevar las rodillas al pecho o poner los pies en el aire o apoyados contra la pared\u201d.<\/p>\n","protected":false},"excerpt":{"rendered":"<p>Cena ligera, t\u00e9cnicas de respiraci\u00f3n y yoga para lograr un descanso reparador Todos sabemos lo que pasa cuando dormimos poco, mal o de manera interrumpida. Nos levantamos cansados, sin energ\u00eda, con el rostro hinchado, estamos m\u00e1s irritables y de peor humor, nos cuesta concentrarnos\u2026 Por eso, disfrutar de un sue\u00f1o reparador influye tanto en el [&hellip;]<\/p>\n","protected":false},"author":8,"featured_media":75800,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"_sitemap_exclude":false,"_sitemap_priority":"","_sitemap_frequency":"","footnotes":""},"categories":[1414,1425],"tags":[],"class_list":["post-72905","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-salud-y-belleza","category-stayhealthywithsha-es"],"acf":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v27.6 - https:\/\/yoast.com\/product\/yoast-seo-wordpress\/ -->\n<title>Rutinas saludables para un descanso reparador - SHA Magazine<\/title>\n<meta name=\"description\" content=\"Cena ligera, t\u00e9cnicas de respiraci\u00f3n y yoga para lograr un descanso reparador Todos sabemos lo que pasa cuando dormimos poco, mal o de manera\" \/>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/shawellness.com\/shamagazine\/es\/rutinas-saludables-para-un-descanso-reparador\/\" \/>\n<meta property=\"og:locale\" content=\"es_ES\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Rutinas saludables para un descanso reparador - 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