{"id":72973,"date":"2021-10-27T09:43:28","date_gmt":"2021-10-27T07:43:28","guid":{"rendered":"https:\/\/shawellness.com\/shamagazine\/los-tres-problemas-del-sueno-mas-habituales-y-como-evitarlos\/"},"modified":"2022-11-09T20:37:51","modified_gmt":"2022-11-09T18:37:51","slug":"los-tres-problemas-del-sueno-mas-habituales-y-como-evitarlos","status":"publish","type":"post","link":"https:\/\/shawellness.com\/shamagazine\/es\/los-tres-problemas-del-sueno-mas-habituales-y-como-evitarlos\/","title":{"rendered":"Los tres problemas del sue\u00f1o m\u00e1s habituales y c\u00f3mo evitarlos"},"content":{"rendered":"<h6><span data-contrast=\"none\">El descanso reparador es fundamental para disfrutar de un estado \u00f3ptimo de bienestar y de una buena salud f\u00edsica, mental y emocional.<\/span><span data-ccp-props=\"{}\"> <\/span><\/h6>\n<p><span data-ccp-props=\"{}\"> <\/span><\/p>\n<p><span data-contrast=\"none\">La angustia, la incertidumbre y el miedo derivados de la crisis sanitaria han provocado un aumento de los <\/span><b><span data-contrast=\"none\">trastornos del sue\u00f1o<\/span><\/b><span data-contrast=\"none\">, lo cual tiene un impacto muy negativo en el estado general de salud. Como nos comenta<\/span><span data-contrast=\"auto\"> Vicente Mera, especialista en Medicina del Sue\u00f1o de SHA, \u201cpor un lado, <\/span><span data-contrast=\"none\">nos levantamos agotados, sin fuerzas ni energ\u00eda, algo que influye en el rendimiento diario. Por otro, causa un <\/span><b><span data-contrast=\"none\">deterioro de todas las funciones cognitivas<\/span><\/b><span data-contrast=\"none\">, como la memoria, el c\u00e1lculo, la creatividad o la visi\u00f3n espacial, nos vuelve m\u00e1s irritables e irascibles y puede llegar incluso a alterar la personalidad y las relaciones sociales. Y, por \u00faltimo, nos hace <\/span><b><span data-contrast=\"none\">envejecer antes de tiempo<\/span><\/b><span data-contrast=\"none\">, ya que est\u00e1 demostrado que las personas que duermen menos tienen los tel\u00f3meros (que son los extremos de los cromosomas y est\u00e1n considerados como <\/span><span data-contrast=\"auto\">biomarcadores de envejecimiento)<\/span><span data-contrast=\"none\"> m\u00e1s cortos. Pero esta <\/span><b><span data-contrast=\"none\">p\u00e9rdida de vitalidad y capacidades es transitoria<\/span><\/b><span data-contrast=\"none\"> y se recupera cuando volvemos a descansar correctamente. Por ejemplo, si durante una \u00e9poca del a\u00f1o viajas mucho, es probable que duermas peor. La buena noticia es que <\/span><b><span data-contrast=\"auto\">el sue\u00f1o es un h\u00e1bito<\/span><\/b><span data-contrast=\"auto\"> y, como tal, puede perderse o empeorar, pero tambi\u00e9n recuperarse. <\/span><span data-contrast=\"none\">Lo ideal es dormir 50 horas a la semana y el m\u00ednimo tolerable ser\u00edan 35 horas, pero hacerlo m\u00e1s de la cuenta tampoco es conveniente.<\/span><span data-contrast=\"auto\"> Eso s\u00ed, es muy importante destacar que <\/span><b><span data-contrast=\"auto\">dormir no siempre es sin\u00f3nimo de descansar<\/span><\/b><span data-contrast=\"auto\">\u201d. <\/span><span data-ccp-props=\"{}\"> <\/span><\/p>\n<p><span data-contrast=\"auto\">De entre los diversos trastornos del sue\u00f1o que existen, el doctor nos explica los tres patrones m\u00e1s comunes:<\/span><span data-ccp-props=\"{}\"> <\/span><\/p>\n<p><span data-contrast=\"auto\">-Est\u00e1n las personas que se <\/span><b><span data-contrast=\"auto\">desvelan<\/span><\/b><span data-contrast=\"auto\">. <\/span><span data-contrast=\"none\">Son las que se acuestan, pero no se duermen y tienen el problema a\u00f1adido de que son conscientes de ello, lo que les genera ansiedad. <\/span><span data-ccp-props=\"{}\"> <\/span><\/p>\n<p><span data-contrast=\"none\">-Est\u00e1n las personas que, por un exceso de responsabilidades laborales o familiares, no pueden dormir <\/span><b><span data-contrast=\"none\">las horas necesarias<\/span><\/b><span data-contrast=\"none\"> para alcanzar un descanso reparador. <\/span><span data-ccp-props=\"{}\"> <\/span><\/p>\n<p><span data-contrast=\"none\">-Y est\u00e1n las personas que, a pesar de dormir las horas recomendadas, no descansan lo suficiente porque <\/span><b><span data-contrast=\"none\">sufren apneas<\/span><\/b><span data-contrast=\"none\"> del sue\u00f1o. Este grupo es el que m\u00e1s riesgo tiene porque no saben que no est\u00e1n descansando: se acuestan, se duermen y se pasan roncando toda la noche. Los roncadores suelen ser obesos porque el <\/span><b><span data-contrast=\"none\">sobrepeso<\/span><\/b><span data-contrast=\"none\"> es la causa principal de la apnea del sue\u00f1o. La raz\u00f3n es que la grasa del cuello comprime la garganta y <\/span><b><span data-contrast=\"none\">bloquea la v\u00eda a\u00e9rea<\/span><\/b><span data-contrast=\"none\">, por lo que no respiran ni se oxigenan correctamente.<\/span><span data-ccp-props=\"{}\"> <\/span><\/p>\n<p><span data-ccp-props=\"{}\"> <\/span><\/p>\n<p><b><span data-contrast=\"none\">Qu\u00e9 hacer y qu\u00e9 no para dormir mejor<\/span><\/b><span data-ccp-props=\"{}\"> <\/span><\/p>\n<p><span data-contrast=\"none\">El Dr. Vicente Mera desaconseja el uso de medicaci\u00f3n para conciliar el sue\u00f1o. \u201c<\/span><span data-contrast=\"auto\">Todos <\/span><b><span data-contrast=\"auto\">los hipn\u00f3ticos que no son naturales alteran las fases del sue\u00f1o<\/span><\/b><span data-contrast=\"auto\"> (ligero, profundo, REM) y, aunque incrementan el n\u00famero total de horas de sue\u00f1o, no aumentan las de sue\u00f1o reparador, que son las fundamentales. La mejor opci\u00f3n es recurrir a medidas y <\/span><b><span data-contrast=\"auto\">t\u00e9cnicas naturales<\/span><\/b><span data-contrast=\"auto\">, como seguir una alimentaci\u00f3n saludable libre de excitantes y alcohol, practicar <\/span><b><span data-contrast=\"auto\">ejercicio f\u00edsico moderado<\/span><\/b><span data-contrast=\"auto\"> y constante, pero nunca por la noche, cenar ligero dos horas antes de acostarse y prepararse para dormir, siempre antes de la medianoche, con disciplinas que nos ayuden a relajarnos, como la meditaci\u00f3n, el yoga o la <\/span><b><span data-contrast=\"auto\">respiraci\u00f3n consciente<\/span><\/b><span data-contrast=\"auto\">. <\/span><span data-contrast=\"none\">Adem\u00e1s, est\u00e1 demostrado que pensar en las obligaciones futuras es la raz\u00f3n por la que muchos se desvelan. De hecho, se ha realizado un estudio muy interesante con voluntarios, divididos en dos grupos. A unos se les pidi\u00f3 que escribieran en una hoja de papel, cinco minutos antes de acostarse, todo lo que hab\u00edan hecho durante el d\u00eda, mientras que a los otros se les pidi\u00f3 que <\/span><b><span data-contrast=\"none\">escribieran lo que ten\u00edan que hacer al d\u00eda siguiente<\/span><\/b><span data-contrast=\"none\">. Los primeros se durmieron en 30 minutos, mientras que los segundos solo tardaron nueve\u201d.<\/span><span data-ccp-props=\"{}\"> <\/span><\/p>\n","protected":false},"excerpt":{"rendered":"<p>El descanso reparador es fundamental para disfrutar de un estado \u00f3ptimo de bienestar y de una buena salud f\u00edsica, mental y emocional. La angustia, la incertidumbre y el miedo derivados de la crisis sanitaria han provocado un aumento de los trastornos del sue\u00f1o, lo cual tiene un impacto muy negativo en el estado general de [&hellip;]<\/p>\n","protected":false},"author":8,"featured_media":81468,"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-72973","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>Los tres problemas del sue\u00f1o m\u00e1s habituales y c\u00f3mo evitarlos - SHA Magazine<\/title>\n<meta name=\"description\" content=\"El descanso reparador es fundamental para disfrutar de un estado \u00f3ptimo de bienestar y de una buena salud f\u00edsica, mental y emocional. 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