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Cuando dormirlos con 14 es más difícil que de bebés: claves para desconectar a los hijos del móvil El insomnio tecnológico ha aumentado desde que comenzó el confinamiento
Según los expertos, la adicción a las pantallas ha duplicado los casos de insomnio en el último año 'Vamping', el fenómeno por el cual los adolescentes utilizan dispositivos electrónicos durante la noche reduciendo así sus horas de sueño Llegan a casa después del instituto y no levantan la mirada. Intentas mantener una conversación con ellos y el móvil siempre está presente. Por la noche, la cosa no mejora. Se meten a su cuarto y venga a darle a la tecla. Según los expertos, la adicción a las pantallas ha duplicado los casos de insomnio en el último año y este problema afecta, sobre todo, a los más jóvenes de la casa. Hablamos con Ana Sánchez Muñoz, psicóloga, pedagoga y directora del Centro Lazos, de Toledo, para que nos explique cómo podemos evitar que nuestros hijos sufran este problema sin que terminen odiándonos por ello.
Crear un modelo de uso, dar ejemplo Insomnio tecnológico o vamping . Es el fenómeno por el cual las personas, generalmente adolescentes, utilizan dispositivos electrónicos durante la noche reduciendo así sus horas de sueño. "En la sociedad actual, nuestros jóvenes se enfrentan a una sobreexposición a las pantallas y, además, el confinamiento lo ha agravado. Ha habido un abuso de las tecnologías y han afectado, sobre todo a las rutinas de sueño. Esto no ha sido un caso o dos, ha sido un comportamiento generalizado" , explica la pedagoga.
Durante este periodo, en el que las relaciones sociales se han visto y se ven limitadas por razones sanitarias, el móvil se ha convertido, en muchos casos, en la única vía por la que los jóvenes, con una necesidad de comunicación constante, podían hablar con sus iguales y el control horario ha desaparecido. "Se ha permitido durante unos meses por la situación excepcional a la que nos enfrentábamos, pero es necesario controlarlo y reducirlo para que no se convierta en una adicción ".
Para esto, los padres somos los primeros que debemos dar ejemplo , teniendo un modelo adecuado de uso de los dispositivos desde que son pequeños. Si los niños son conscientes y ven en casa que durante algunos momentos del día no se usa el teléfono, como puede ser durante las comidas o después de cenar, es mucho más fácil para ellos adoptar esta costumbre.
Fijar unas normas y dejarlas visibles Sin embargo, dar ejemplo no es siempre suficiente. Cuando vemos que existe un problema de sobreexposición, la psicóloga anima a los padres a intervenir, porque de nada valen los conflictos esporádicos si no les damos una solución permanente . "Nosotros lo que recomendamos son los espacios de dialogo en familia . Nos reunimos todos en la mesa y exponemos la problemática, intentando siempre no focalizar en una persona de la familia porque nos atañe a todos. Vamos a poner las normas de utilización del móvil en casa y también vamos a escuchar a opinión de nuestros adolescentes que tienen mucho que decir".
Una vez que están claras, dejarlas plasmadas en un papel y colocarlas en un sitio visible será un buen punto de partida. "Las normas tienen que ser cerraditas , del tipo: el móvil se deja en el cesto cuando vamos a comer, se puede utilizar media hora después de la cena, pero luego se devuelve y vamos a la cama sin él. Tienen que ser normas muy cortitas porque de lo contrario, el adolescente no se entera o las puede manipular a su antojo" , explica Sánchez Muñoz.
Como padres, siempre debemos dejar claro que las normas son de obligatorio cumplimiento y si no se cumplen, implica que no están aprendiendo a utilizar el dispositivo de manera adecuada. "Esto debe tiene unas consecuencias en el uso, las consecuencias lógicas, no castigos. ‘Si no sabes utilizar el dispositivo lo tendré que retirar en algunos momentos ’, por ejemplo".
¿Es necesaria la ayuda de un experto? Limitar el uso de los dispositivos es un tema que suele poner muy nerviosos a nuestros jóvenes . Pero en ocasiones no hacerlo puede acarrear problemas tanto de convivencia como personales y sociales. "Cuando el tema del móvil implica un enfado prácticamente diario, es muy importante acudir a un profesional porque puede que estemos ante un caso de adicción a la tecnología. Los adolescentes adictos generan respuestas más agresivas, más irritables, les provoca aislamiento e incluso fobia social – que se ha visto muy implementada durante el confinamiento –".
También es fundamental pedir ayuda cuando comenzamos a ver que existe un problema de sueño o de cansancio continuado, propiciado en la mayoría de las ocasiones por el abuso de tecnologías. "Dejar de lado los móviles antes de irse a la cama es muy importante para el descanso. Cuando comenzamos el sueño, nuestro cerebro produce hondas que nos van llevando a diferentes estados. Estado de sopor, de sueño ligero, profundo… Las primeras que se generan para la inducción del estado de sopor lo hacen a través de la oscuridad. Si tengo una pantalla delante que genera luz, nuestro cerebro no diferencia si es solar o artificial y el proceso se ralentiza" , aclara la pedagoga de Lazos.
La falta de sueño en adolescentes tiene implicaciones en todas las facetas de su vida . Empeora su capacidad de aprendizaje, su humor, la capacidad para relacionarse e incluso su estado físico o mental. "El problema de las adicciones es que, si no se tratan a tiempo, estarán presentes durante toda la vida y la condicionarán de forma total y absoluta . No es algo que se elimine a medida que se cumplen años".
Apps de control parental: sí pero no siempre Situaciones desesperadas llevan a medidas desesperadas, se suele decir, y con las aplicaciones de control parental ocurre lo mismo. "Se trata de una buena forma de control para los más pequeños porque mediante estas apps lo que conseguimos es ir educando en el uso de los dispositivos móviles". Sin embargo, una vez que llega la adolescencia las tornas cambian y se pueden entender como una falta de confianza que pueda terminar siendo contraproducente.
"Con los adolescentes entran en juego dos temas importantes: un alejamiento lógico de los padres que genera una ruptura del vínculo paterno y una susceptibilidad mayor. Si aplicamos en ellos estas herramientas se pueden entender como una limitación se sus libertades a la que van a intentar resistirse . Debemos mostrarles confianza en ellos y buscar las fórmulas mencionadas anteriormente para reducir el uso de dispositivos”, concluye la psicóloga, que asegura que para estas aplicaciones estudiar cada caso resulta fundamental.