{"id":12969,"date":"2023-01-25T09:08:46","date_gmt":"2023-01-25T16:08:46","guid":{"rendered":"https:\/\/www.goldcrownfoundation.com\/?p=12969"},"modified":"2024-01-24T15:45:55","modified_gmt":"2024-01-24T22:45:55","slug":"sleep-for-student-athletes-impacts-performance","status":"publish","type":"post","link":"https:\/\/www.goldcrownfoundation.com\/es\/sleep-for-student-athletes-impacts-performance\/","title":{"rendered":"El sue\u00f1o de los estudiantes deportistas afecta el rendimiento"},"content":{"rendered":"<div id=\"pl-12969\"  class=\"panel-layout\" ><div id=\"pg-12969-0\"  class=\"panel-grid panel-no-style\" ><div id=\"pgc-12969-0-0\"  class=\"panel-grid-cell\" ><div id=\"panel-12969-0-0-0\" class=\"so-panel widget widget_sow-editor panel-first-child\" data-index=\"0\" ><div\n\t\t\t\n\t\t\tclass=\"so-widget-sow-editor so-widget-sow-editor-base\"\n\t\t\t\n\t\t>\n<div class=\"siteorigin-widget-tinymce textwidget\">\n\t<p>\u00bfSab\u00edas que el sue\u00f1o (o la falta de sue\u00f1o) puede influir en el riesgo de lesiones y en el tiempo de recuperaci\u00f3n de un deportista joven? \u00bfSab\u00edas tambi\u00e9n que s\u00f3lo 20% de los adolescentes duermen la cantidad recomendada de horas cada noche? Si tu hijo no forma parte de los 20%, \u00bfc\u00f3mo puedes ayudarle a dormir m\u00e1s y por qu\u00e9 es tan importante?<\/p>\n<p>A continuaci\u00f3n, el Dr. Provance explica 5 formas en las que el sue\u00f1o influye en el rendimiento y 5 maneras de mejorar el sue\u00f1o.<\/p>\n<blockquote>\n<p>Los adolescentes necesitan dormir entre nueve y diez horas cada noche, y aproximadamente 80% de ellos no lo consiguen. De hecho, la mitad de los adolescentes dicen sentirse cansados todo el d\u00eda. Debido a su carga de trabajo acad\u00e9mico y deportivo, los j\u00f3venes deportistas corren un mayor riesgo.<\/p>\n<p>&nbsp;<\/p>\n<p>\"El sue\u00f1o lo afecta todo, desde la salud hasta el desarrollo\", afirma\u00a0<a href=\"https:\/\/www.childrenscolorado.org\/doctors-and-departments\/physicians\/p\/aaron-provance\/\">Dr. Aaron Provance<\/a>Director M\u00e9dico de la\u00a0<a href=\"https:\/\/www.childrenscolorado.org\/doctors-and-departments\/departments\/orthopedics\/programs\/sports-medicine-center\/\">Centro de medicina deportiva del Hospital Infantil de Colorado<\/a>. \"Y es especialmente importante para los atletas j\u00f3venes, porque es clave para el rendimiento en el campo\".<\/p>\n<p>&nbsp;<\/p>\n<p>Para ayudar a los j\u00f3venes deportistas a descansar bien -y a jugar lo mejor posible-, el Dr. Provance ofrece cinco razones por las que el sue\u00f1o es clave para un buen juego, adem\u00e1s de cinco formas de dormir mejor.<\/p>\n<p>&nbsp;<\/p>\n<h2>Cinco formas en que el sue\u00f1o influye en el rendimiento<\/h2>\n<p>&nbsp;<\/p>\n<ol>\n<li><strong>Precisi\u00f3n y tiempos de reacci\u00f3n<\/strong>\n<ul>\n<li>En\u00a0<a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC3119836\/\" target=\"_blank\" rel=\"noopener noreferrer\">un estudio<\/a>El aumento del sue\u00f1o entre los jugadores universitarios de baloncesto masculino mejor\u00f3 su precisi\u00f3n en los tiros libres y de 3 puntos en 9%, y produjo una mejor velocidad de sprint y tiempos de reacci\u00f3n.<\/li>\n<li><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pubmed\/26325012\" target=\"_blank\" rel=\"noopener noreferrer\">Otro estudio<\/a>\u00a0de jugadoras universitarias de tenis mostraron que un aumento del sue\u00f1o conduc\u00eda a mejores puntuaciones en los partidos y a una mejora de la precisi\u00f3n de los golpes de 42%.<\/li>\n<li>Sin embargo,\u00a0<a href=\"https:\/\/aasm.org\/ongoing-study-continues-to-show-that-extra-sleep-improves-athletic-performance\/\" target=\"_blank\" rel=\"noopener noreferrer\">otro estudio<\/a>\u00a0mostraron una mejora de 17% en los tiempos de reacci\u00f3n de salida de los nadadores.<\/li>\n<\/ul>\n<\/li>\n<li><strong>Resistencia<\/strong>\n<ul>\n<li>La disminuci\u00f3n del sue\u00f1o hace que los deportistas se sientan agotados antes y aumenta su percepci\u00f3n del esfuerzo que supone rendir.<\/li>\n<li>Dormir bien mejora el metabolismo de la glucosa, lo que se traduce en un aumento de la energ\u00eda y un mejor estado de \u00e1nimo.<\/li>\n<\/ul>\n<\/li>\n<li><strong>Memoria motora y funci\u00f3n cognitiva<\/strong>\n<ul>\n<li>De nueve a diez horas de sue\u00f1o continuo ayudan a la memoria muscular. Sin ella, las t\u00e9cnicas musculares espec\u00edficas del deporte que los deportistas se pasan horas entrenando no se fijan tan bien.<\/li>\n<li>Dormir m\u00e1s mejora los tiempos de reacci\u00f3n, la coordinaci\u00f3n y la toma de decisiones en fracciones de segundo.<\/li>\n<\/ul>\n<\/li>\n<li><strong>Riesgo de lesiones y recuperaci\u00f3n<\/strong>\n<ul>\n<li>La hormona del crecimiento humano es importante para la reparaci\u00f3n de los tejidos, as\u00ed como para el desarrollo muscular y \u00f3seo, y s\u00f3lo se segrega durante el sue\u00f1o profundo.<\/li>\n<li>El cortisol, la \"hormona del estr\u00e9s\", es duro para el organismo, y el sue\u00f1o lo disminuye. El resultado: enfermedades menos frecuentes y recuperaci\u00f3n m\u00e1s r\u00e1pida.<\/li>\n<\/ul>\n<\/li>\n<li><strong>Rendimiento global<\/strong>\n<ul>\n<li>Dormir bien es importante, incluso para los profesionales. Un\u00a0<a href=\"https:\/\/aasm.org\/studies-link-fatigue-and-sleep-to-mlb-performance-and-career-longevity\/\" target=\"_blank\" rel=\"noopener noreferrer\">estudio del sue\u00f1o de los jugadores de b\u00e9isbol de las Grandes Ligas<\/a>\u00a0mostraron un juicio significativamente mejor de la zona de strike en jugadores bien descansados.<\/li>\n<li>Un estudio similar midi\u00f3 la somnolencia de los jugadores y descubri\u00f3 que, mientras que 72% de los jugadores bien descansados sometidos a la prueba segu\u00edan jugando profesionalmente tres a\u00f1os despu\u00e9s, s\u00f3lo 14% de los jugadores privados de sue\u00f1o segu\u00edan en la liga.<\/li>\n<\/ul>\n<\/li>\n<\/ol>\n<h2>Cinco estrategias para mejorar el sue\u00f1o<\/h2>\n<p>&nbsp;<\/p>\n<ol>\n<li><strong>Buenos h\u00e1bitos de sue\u00f1o<\/strong>\n<ul>\n<li>Acu\u00e9state a la misma hora y lev\u00e1ntate a la misma hora todos los d\u00edas.<\/li>\n<li>Duerma en un ambiente fresco, oscuro y tranquilo.<\/li>\n<li>La luz azul que emiten las pantallas ahoga la producci\u00f3n de melatonina (la hormona que te hace dormir), as\u00ed que evita los tel\u00e9fonos, las pel\u00edculas, los videojuegos y la televisi\u00f3n una hora antes de acostarte.<\/li>\n<li>Realice una actividad tranquila y relajante entre 30 y 60 minutos antes de acostarse.<\/li>\n<li>La cafe\u00edna puede permanecer en tu organismo hasta 12 horas, as\u00ed que ev\u00edtala despu\u00e9s de las 2 de la tarde.<\/li>\n<li>La nicotina es un estimulante a\u00fan m\u00e1s fuerte: ev\u00edtala por completo.<\/li>\n<\/ul>\n<\/li>\n<li><strong>Horarios de entrenamiento coherentes<\/strong>\n<ul>\n<li>En la medida de lo posible, practica a la misma hora todos los d\u00edas.<\/li>\n<li>Los entrenadores deben evitar los entrenamientos a primera hora de la ma\u00f1ana o a \u00faltima hora de la tarde.<\/li>\n<li>Es mejor saltarse el entrenamiento matutino que perder calidad de sue\u00f1o.<\/li>\n<\/ul>\n<\/li>\n<li><strong>Ajuste por desplazamiento<\/strong>\n<ul>\n<li>Es m\u00e1s f\u00e1cil viajar al este que al oeste debido a nuestros ritmos circadianos naturales.<\/li>\n<li>Si es posible, deje un d\u00eda para el ajuste por cada zona horaria cruzada.<\/li>\n<li>Si es posible, ajuste los horarios de los entrenamientos antes de viajar.<\/li>\n<\/ul>\n<\/li>\n<li><strong>Mantener la naturalidad<\/strong>\n<ul>\n<li>Evita los medicamentos recetados para dormir. Pueden causar dependencia y no hay pruebas fehacientes de que beneficien a los deportistas j\u00f3venes.<\/li>\n<li>Tampoco existen pruebas fehacientes de que los antihistam\u00ednicos o la melatonina mejoren el sue\u00f1o y el rendimiento deportivo.<\/li>\n<\/ul>\n<\/li>\n<li><strong>La siesta como \u00faltimo recurso<\/strong>\n<ul>\n<li>La siesta no es un buen sustituto de un sue\u00f1o reparador.<\/li>\n<li>Cuando no es posible dormir bien por la noche, las siestas pueden ayudar a conciliar el sue\u00f1o, aunque no est\u00e1 claro su efecto sobre el rendimiento deportivo.<\/li>\n<li>Dormir la siesta durante 20 minutos o dos horas suele producir un mejor descanso y menos somnolencia despu\u00e9s de la siesta, debido a la duraci\u00f3n natural de los ciclos del sue\u00f1o.<\/li>\n<\/ul>\n<\/li>\n<\/ol>\n<\/blockquote>\n<p>&nbsp;<\/p>\n<\/div>\n<\/div><\/div><div id=\"panel-12969-0-0-1\" class=\"so-panel widget widget_sow-image panel-last-child\" data-index=\"1\" ><div\n\t\t\t\n\t\t\tclass=\"so-widget-sow-image so-widget-sow-image-default-8b5b6f678277-12969\"\n\t\t\t\n\t\t>\n<div class=\"sow-image-container\">\n\t\t\t<a href=\"https:\/\/www.childrenscolorado.org\/conditions-and-advice\/sports-articles\/sports-safety\/sleep-student-athletes-performance\/\"\n\t\t\t\t\t>\n\t\t\t<img \n\tsrc=\"https:\/\/www.goldcrownfoundation.com\/wp-content\/uploads\/2018\/11\/sponsor-childrens.png\" width=\"150\" height=\"110\" sizes=\"(max-width: 150px) 100vw, 150px\" alt=\"\" \t\tclass=\"so-widget-image\"\/>\n\t\t\t<\/a><\/div>\n\n<\/div><\/div><\/div><\/div><\/div>","protected":false},"excerpt":{"rendered":"<p>Did you know that sleep (or lack of) can impact injury risk and recovery time in a young athlete? Did you also know that only 20% of teens get the [&hellip;]<\/p>\n","protected":false},"author":2,"featured_media":21827,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"inline_featured_image":false,"_monsterinsights_skip_tracking":false,"_monsterinsights_sitenote_active":false,"_monsterinsights_sitenote_note":"","_monsterinsights_sitenote_category":0,"footnotes":""},"categories":[41,44,42],"tags":[],"class_list":["post-12969","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-health-huddle","category-healthy-habits","category-sports-performance"],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v27.4 - https:\/\/yoast.com\/product\/yoast-seo-wordpress\/ -->\n<title>Sleep for Student Athletes Impacts Performance - Gold Crown Foundation<\/title>\n<meta name=\"description\" content=\"Young athletes need a good night\u2019s rest in order to stay healthy and balance their academic and athletic workloads. 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