{"id":72985,"date":"2021-11-30T16:17:10","date_gmt":"2021-11-30T14:17:10","guid":{"rendered":"https:\/\/shawellness.com\/shamagazine\/6-habitos-saludables-que-te-ayudaran-a-dormir-mejor\/"},"modified":"2022-11-09T20:37:51","modified_gmt":"2022-11-09T18:37:51","slug":"6-habitos-saludables-que-te-ayudaran-a-dormir-mejor","status":"publish","type":"post","link":"https:\/\/shawellness.com\/shamagazine\/es\/6-habitos-saludables-que-te-ayudaran-a-dormir-mejor\/","title":{"rendered":"6 h\u00e1bitos saludables que te ayudar\u00e1n a dormir mejor"},"content":{"rendered":"<h6><span data-contrast=\"none\">Mantener una correcta higiene del sue\u00f1o es esencial para alcanzar el descanso reparador que te permita afrontar el d\u00eda en las mejores condiciones f\u00edsicas, emocionales y mentales.<\/span><span data-ccp-props=\"{}\"> <\/span><\/h6>\n<p><span data-ccp-props=\"{}\"> <\/span><\/p>\n<p><span data-contrast=\"none\">Dormir bien es un elemento indispensable para el cuidado integral de la salud. El descanso nocturno es uno de los <\/span><b><span data-contrast=\"none\">medios preventivos<\/span><\/b><span data-contrast=\"none\"> m\u00e1s importantes que existen porque es el momento en el que organismo se \u201cresetea\u201d. Y no hace falta ser un experto para saber c\u00f3mo nos levantamos cuando dormimos poco, mal o de manera interrumpida: sin energ\u00eda, de mal humor, con <\/span><b><span data-contrast=\"none\">problemas de concentraci\u00f3n<\/span><\/b><span data-contrast=\"none\"> y memoria, ap\u00e1ticos y fatigados. Como nos cuenta el doctor Vicente Mera, responsable de la Unidad del Sue\u00f1o de SHA, \u201cel descanso es un mecanismo de restauraci\u00f3n vital porque <\/span><b><span data-contrast=\"none\">ayuda a fortalecer el sistema inmunol\u00f3gico<\/span><\/b><span data-contrast=\"none\">, mejora las capacidades cognitivas y el estado de \u00e1nimo, equilibra los niveles hormonales, favorece el mantenimiento de un peso saludable, aumenta los niveles de energ\u00eda, reduce el riesgo de sufrir determinadas enfermedades (como la diabetes o la depresi\u00f3n) y <\/span><b><span data-contrast=\"none\">previene el envejecimiento prematuro<\/span><\/b><span data-contrast=\"none\">. Adem\u00e1s, durante el periodo de descanso, el cerebro elimina la informaci\u00f3n innecesaria, lo que influye directamente en la memoria. En definitiva, nuestras capacidades f\u00edsicas, cognitivas y emocionales dependen en gran medida de <\/span><b><span data-contrast=\"none\">la calidad del sue\u00f1o<\/span><\/b><span data-contrast=\"none\">\u201d.<\/span><span data-ccp-props=\"{}\"> <\/span><\/p>\n<p><span data-contrast=\"none\">El problema al que nos enfrentamos es que el fren\u00e9tico ritmo de vida de la sociedad actual, la inmediatez y, muy especialmente, la crisis sanitaria global han provocado un aumento de los trastornos del sue\u00f1o, impidi\u00e9ndonos disfrutar de las <\/span><b><span data-contrast=\"none\">50 horas semanales<\/span><\/b><span data-contrast=\"none\"> que recomienda el experto. Y esto lo nos aleja, y mucho, de nuestra mejor versi\u00f3n. Las razones por las que no dormimos bien son multifactoriales, pero el doctor destaca una por encima de las dem\u00e1s: \u201cel <\/span><b><span data-contrast=\"none\">sobrepeso<\/span><\/b><span data-contrast=\"none\"> es la causa aislada m\u00e1s frecuente que altera tanto la estructura como el proceso del sue\u00f1o. En t\u00e9rminos generales, las personas obesas duermen mucho peor que las que cuidan su peso\u201d. <\/span><span data-ccp-props=\"{}\"> <\/span><\/p>\n<p><span data-contrast=\"none\">Para <\/span><b><span data-contrast=\"none\">disfrutar de un descanso reparador<\/span><\/b><span data-contrast=\"none\"> todas las noches es fundamental establecer unas rutinas saludables de higiene del sue\u00f1o que no solo se centren en el momento previo a irse a la cama, sino que tengan tambi\u00e9n muy en cuenta <\/span><b><span data-contrast=\"none\">la actividad diurna<\/span><\/b><span data-contrast=\"none\">. Vicente nos da seis pautas b\u00e1sicas que facilitan la conciliaci\u00f3n:<\/span><span data-ccp-props=\"{}\"> <\/span><\/p>\n<p><span data-contrast=\"none\">1. Prep\u00e1rate para dormir, siempre antes de la medianoche, practicando alguna actividad relajante, como el yoga, la <\/span><b><span data-contrast=\"none\">meditaci\u00f3n<\/span><\/b><span data-contrast=\"none\"> o la respiraci\u00f3n consciente.<\/span><span data-ccp-props=\"{}\"> <\/span><\/p>\n<p><span data-contrast=\"none\">2. La cena debe ser ligera y terminar dos horas antes de irte a la cama para tener tiempo suficiente para realizar una correcta digesti\u00f3n. Elige alimentos saludables ricos en magnesio (frutos secos y verduras de hojas verde), vitamina B6 (pescado), calcio (s\u00e9samo), y<\/span><b><span data-contrast=\"none\"> tript\u00f3fano<\/span><\/b><span data-contrast=\"none\"> (legumbres, algas, semillas), un amino\u00e1cido esencial en la producci\u00f3n de dos hormonas que regulan el descanso: la serotonina y la melatonina. Adem\u00e1s, debes evitar las comidas picantes, las grasas, el tabaco y el alcohol ya que afectan al sistema nervioso.<\/span><span data-ccp-props=\"{}\"> <\/span><\/p>\n<p><span data-contrast=\"none\">3. Haz ejercicio f\u00edsico constante y moderado, pero nunca por la noche. <\/span><span data-ccp-props=\"{}\"> <\/span><\/p>\n<p><span data-contrast=\"none\">4. Evita actividades nocturnas en la cama que dificulten la conciliaci\u00f3n, como ver la televisi\u00f3n, leer o consultar las redes sociales.<\/span><\/p>\n<p><span data-contrast=\"none\">5. Construye un <\/span><b><span data-contrast=\"none\">entorno propicio<\/span><\/b><span data-contrast=\"none\">: la habitaci\u00f3n debe estar en completa oscuridad, bien ventilada, pero sin corrientes de aire, y libre de ruidos y aparatos electr\u00f3nicos. Tambi\u00e9n debes evitar los aromas fuertes y las temperaturas extremas (22,5\u00ba C es la ideal).<\/span><span data-ccp-props=\"{}\"> <\/span><\/p>\n<p><span data-contrast=\"none\">6. Sin una cama c\u00f3moda es imposible dormir bien. El colch\u00f3n perfecto debe ser duro, pero adaptable, y con una<\/span><b><span data-contrast=\"none\"> almohada <\/span><\/b><span data-contrast=\"none\">que permita colocar y mantener la cabeza y el cuerpo en posici\u00f3n fetal.<\/span><span data-ccp-props=\"{}\"> <\/span><\/p>\n","protected":false},"excerpt":{"rendered":"<p>Mantener una correcta higiene del sue\u00f1o es esencial para alcanzar el descanso reparador que te permita afrontar el d\u00eda en las mejores condiciones f\u00edsicas, emocionales y mentales. Dormir bien es un elemento indispensable para el cuidado integral de la salud. El descanso nocturno es uno de los medios preventivos m\u00e1s importantes que existen porque es [&hellip;]<\/p>\n","protected":false},"author":8,"featured_media":81471,"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-72985","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>6 h\u00e1bitos saludables que te ayudar\u00e1n a dormir mejor - SHA Magazine<\/title>\n<meta name=\"description\" content=\"Mantener una correcta higiene del sue\u00f1o es esencial para alcanzar el descanso reparador que te permita afrontar el d\u00eda en las mejores condiciones f\u00edsicas,\" \/>\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\/6-habitos-saludables-que-te-ayudaran-a-dormir-mejor\/\" \/>\n<meta property=\"og:locale\" content=\"es_ES\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"6 h\u00e1bitos saludables que te ayudar\u00e1n a dormir mejor - 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