{"id":14471,"date":"2021-02-17T11:36:55","date_gmt":"2021-02-17T18:36:55","guid":{"rendered":"https:\/\/www.goldcrownfoundation.com\/?p=14471"},"modified":"2021-06-03T09:34:45","modified_gmt":"2021-06-03T15:34:45","slug":"healthy-sleep-habits","status":"publish","type":"post","link":"https:\/\/www.goldcrownfoundation.com\/es\/healthy-sleep-habits\/","title":{"rendered":"C\u00f3mo mantener h\u00e1bitos de sue\u00f1o saludables en momentos de estr\u00e9s"},"content":{"rendered":"<div id=\"pl-14471\"  class=\"panel-layout\" ><div id=\"pg-14471-0\"  class=\"panel-grid panel-no-style\" ><div id=\"pgc-14471-0-0\"  class=\"panel-grid-cell\" ><div id=\"panel-14471-0-0-0\" class=\"so-panel widget widget_sow-editor panel-first-child panel-last-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>Sabemos que dormir es importante. Tambi\u00e9n sabemos que el \u00faltimo a\u00f1o ha afectado a nuestros h\u00e1bitos de sue\u00f1o, tanto para bien como para mal. Entre limitar los factores estresantes y mantener la mayor rutina posible, hay cosas que puedes hacer para asegurarte de que duermes lo m\u00e1s posible. La Dra. Katherine Green lo explica a continuaci\u00f3n...<\/p>\n<blockquote>\n<p><a href=\"https:\/\/som.ucdenver.edu\/Profiles\/Faculty\/Profile\/24080\">Katherine Green<\/a>MD, MS, profesor adjunto de otorrinolaringolog\u00eda en la\u00a0<a href=\"https:\/\/medschool.cuanschutz.edu\/\" target=\"_blank\" rel=\"noopener\">Facultad de Medicina de la Universidad de Colorado<\/a>\u00a0y director m\u00e9dico del\u00a0<a href=\"https:\/\/www.uchealth.org\/locations\/uchealth-sleep-medicine-clinic-anschutz\/\" target=\"_blank\" rel=\"noopener\">Cl\u00ednica de Medicina del Sue\u00f1o UCHealth<\/a>sabe lo importante que es el sue\u00f1o para nuestro bienestar general. Tambi\u00e9n sabe que las tensiones del \u00faltimo a\u00f1o -la pandemia de COVID-19, la agitaci\u00f3n social y pol\u00edtica- han tenido efectos perjudiciales sobre nuestro sue\u00f1o.<\/p>\n<\/blockquote>\n<blockquote>\n<p>En una entrevista reciente, Green habla de por qu\u00e9 el sue\u00f1o es tan importante y de c\u00f3mo el estr\u00e9s puede afectarlo, especialmente en una pandemia<\/p>\n<h3>P: \u00bfPor qu\u00e9 el sue\u00f1o es tan importante para nuestra salud?<\/h3>\n<p><strong>A:<\/strong>\u00a0Durante el sue\u00f1o tienen lugar muchos procesos importantes para la fisiolog\u00eda subyacente del organismo y para la salud general. El sue\u00f1o es un periodo reparador para nuestro organismo. Es un periodo de descanso para \u00f3rganos como el coraz\u00f3n y el cerebro. Se han realizado m\u00faltiples estudios que demuestran el efecto secundario tanto de un tiempo de sue\u00f1o insuficiente -no dormir lo suficiente- como de una calidad de sue\u00f1o insuficiente. Hay estudios que relacionan el sue\u00f1o insuficiente con el empeoramiento de la funci\u00f3n inmunitaria, los trastornos subyacentes del estado de \u00e1nimo o la exacerbaci\u00f3n de problemas como la ansiedad y la depresi\u00f3n. Hay muchos estudios que relacionan la mala calidad del sue\u00f1o con efectos secundarios sobre el metabolismo o la salud cardiaca y efectos sobre la cognici\u00f3n mental (concentraci\u00f3n, atenci\u00f3n, tiempo de reacci\u00f3n, juicio y estado de \u00e1nimo y bienestar general). Los efectos son muy amplios.<\/p>\n<h3>P: El a\u00f1o pasado pasamos por una \u00e9poca extremadamente estresante, entre la pandemia y los disturbios pol\u00edticos y civiles. \u00bfC\u00f3mo afecta eso a nuestro sue\u00f1o?<\/h3>\n<p><strong>A:<\/strong>\u00a0Los efectos del estr\u00e9s sobre el sue\u00f1o no son insignificantes. Es un bucle que se retroalimenta. Dormir mal aumenta el estr\u00e9s, pero tambi\u00e9n sabemos que el estr\u00e9s situacional y la ansiedad son los principales causantes del insomnio y de la mala calidad del sue\u00f1o. La ansiedad o el estr\u00e9s durante el d\u00eda hacen que sea m\u00e1s dif\u00edcil desconectar el cerebro y conciliar el sue\u00f1o f\u00e1cilmente por la noche, y de hecho pueden afectar a la calidad del sue\u00f1o que conseguimos en general.<\/p>\n<h3>P: Entonces, \u00bfes \u00fatil disminuir la exposici\u00f3n a esos factores estresantes? \u00bfEs mejor no ver las noticias?<\/h3>\n<p><strong>A:<\/strong>\u00a0Es un equilibrio. Algunas personas me han dicho: \"S\u00e9 que no deber\u00eda ver las noticias, pero si no las sintonizo, me preocupa perderme algo\". Lo importante es reconocer esos efectos de la ansiedad y el estr\u00e9s y tener una forma de afrontarlos y desconectar de ellos antes de acostarse. Hablo mucho con mis pacientes sobre la santidad de una rutina a la hora de acostarse - tener una hora de acostarse y de levantarse lo m\u00e1s fija posible. A medida que nuestros horarios se han vuelto un poco m\u00e1s err\u00e1ticos con gente que trabaja desde casa, hemos perdido parte de la rutina diaria que mantiene esos h\u00e1bitos regulares a la hora de acostarse. Hoy en d\u00eda vivimos en una sociedad que funciona las 24 horas del d\u00eda, y los tel\u00e9fonos inteligentes y los aparatos electr\u00f3nicos siempre al alcance de la mano lo hacen m\u00e1s dif\u00edcil. Es importante dedicar m\u00e1s tiempo a desconectar.<\/p>\n<h3>P: \u00bfCu\u00e1nto tiempo antes de acostarse hay que apagar los aparatos electr\u00f3nicos?<\/h3>\n<p><strong>A:<\/strong>\u00a0Tener una hora o as\u00ed antes de acostarse como tiempo de desconexi\u00f3n es lo ideal, pero yo les digo a los pacientes que intenten ser estrictos con al menos un tiempo de 30 minutos antes de acostarse en el que se den ese tiempo para relajarse, para estar libres de aparatos electr\u00f3nicos. La luz de esos aparatos electr\u00f3nicos es en parte lo que realmente puede alterar la calidad del sue\u00f1o. La luz azul de los aparatos electr\u00f3nicos es una de las cosas que m\u00e1s inhibe la producci\u00f3n de melatonina, que es la hormona que ayuda al cerebro y al cuerpo a saber cu\u00e1ndo es hora de dormir y a permanecer dormido durante toda la noche.<\/p>\n<h3>P: \u00bfY al despertarse? \u00bfHay algo que pueda hacer al despertarse que le ayude a conciliar el sue\u00f1o?<\/h3>\n<p><strong>A:<\/strong>\u00a0Lo m\u00e1s importante de una rutina para despertarse es intentar mantener una hora de despertarse todos los d\u00edas que sea bastante similar. Es esa hora de despertarse por la ma\u00f1ana la que tiende a mantener el ritmo circadiano m\u00e1s regular. Adem\u00e1s, exponerse a la luz natural a primera hora de la ma\u00f1ana, sobre todo una hora despu\u00e9s de despertarse, es una de las cosas que ayuda a que el ritmo circadiano, el reloj interno del cuerpo, se ajuste.<\/p>\n<h3>P: \u00bfHay algo m\u00e1s que recomiende a la gente para dormir mejor?<\/h3>\n<p><strong>A:<\/strong>\u00a0Es conveniente evitar la cafe\u00edna despu\u00e9s de la una o las dos de la tarde. Si tomas tu taza de caf\u00e9 por la ma\u00f1ana, estupendo, pero la cafe\u00edna por la tarde tender\u00e1 a afectar a tu capacidad para conciliar el sue\u00f1o por la noche. Lo mismo ocurre con las siestas a \u00faltima hora de la tarde. Las siestas tienen su lugar y para algunas personas pueden ser muy reconstituyentes, pero trate de minimizar el tiempo de siesta a un m\u00e1ximo de 30 a 45 minutos y mantener esas siestas m\u00e1s temprano en el d\u00eda, por lo que no van a interferir en su capacidad para conciliar el sue\u00f1o por la noche. Otra cosa que tiene muchos efectos negativos en la calidad del sue\u00f1o es el alcohol. El alcohol tiende a afectar a lo que llamamos arquitectura del sue\u00f1o: el tipo de sue\u00f1o que se obtiene por la noche. Intentar evitar el alcohol un par de horas antes de acostarse es otro de los consejos para un sue\u00f1o saludable de los que hablamos mucho.<\/p>\n<\/blockquote>\n<p>Foto de <a href=\"https:\/\/unsplash.com\/@alexagorn?utm_source=unsplash&amp;utm_medium=referral&amp;utm_content=creditCopyText\">Alexandra Gorn<\/a> en <a href=\"https:\/\/unsplash.com\/s\/photos\/sleep?utm_source=unsplash&amp;utm_medium=referral&amp;utm_content=creditCopyText\">Unsplash<\/a><\/p>\n<\/div>\n<\/div><\/div><\/div><\/div><\/div>","protected":false},"excerpt":{"rendered":"<p>We know sleep is important. We also know that the last year has impacted our sleep habits, maybe for the better or maybe for worse. Between limiting stressors and maintaining [&hellip;]<\/p>\n","protected":false},"author":2,"featured_media":14473,"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],"tags":[],"class_list":["post-14471","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-health-huddle","category-healthy-habits"],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v27.3 - https:\/\/yoast.com\/product\/yoast-seo-wordpress\/ -->\n<title>How To Maintain Healthy Sleep Habits During Stressful Times - Gold Crown Foundation<\/title>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/www.goldcrownfoundation.com\/es\/healthy-sleep-habits\/\" \/>\n<meta property=\"og:locale\" content=\"es_MX\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"How To Maintain Healthy Sleep Habits During Stressful Times - Gold Crown Foundation\" \/>\n<meta property=\"og:description\" content=\"We know sleep is important. 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