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Deberías dejar el móvil dos horas antes de dormir para evitar insomnio y otros problemas de salud El retraso de la fase REM hará que estés más cansado durante el día
Los expertos aconsejan dejar de usar el móvil dos horas antes de irse a dormir Piénsalo un momento: ¿qué es lo último que haces antes de cerrar los ojos por la noche? ¿Y lo primero cuando te despiertas? Según una encuesta de 40db para Uppers , cinco de cada diez personas de más de 45 años y el 71% entre los menores de 45, miran WhatsApp justo antes de acostarse y nada más levantarse por las mañanas . Esta costumbre puede perjudicar nuestro descanso .
Desde hace miles de años, el ser humano se ha acostumbrado a levantarse por la mañana y recibir una buena dosis de luz blanca procedente del sol. Al anochecer, recibíamos la luz naranja de los atardeceres y nuestro cuerpo se iba relajando, y preparándose para el descanso nocturno. Hasta que llegaron los teléfonos móviles .
Para el doctor Gonzalo Pin, miembro de la Sociedad Española del Sueño y director médico de la Unidad del Sueño Infantil de la Clínica Quirón San Luis de Valencia, "irse a la cama con el teléfono móvil y utilizarlo justo antes de dormir produce un retraso a la hora de iniciar el sueño y una peor calidad del sueño posterior".
Este trastorno está relacionado con el tipo de luz que recibimos, porque puede disminuir la neurohormona que nos hace dormir: la melatonina . La luz azul es la que más deprime su secreción y este tipo de luz es, precisamente, la que emiten las pantallas de móviles y tablets.
El abuso de la tecnología, el origen del problema Todos somos víctimas de esta 'sociedad de las pantallas', pero nuestros hijos son los más expuestos a esto. "En los niños, el efecto es más intenso, porque tienen las pupilas más dilatadas y, por tanto, les llega más información lumínica al reloj biológico que a una persona adulta, cuya fisionomía hace que pase menos luz. Si un niño absorbe el 80%, un adulto no pasa del 40%" , aduce el doctor.
¿Y qué pasa con las pantallas de la televisión ? Casi todos nosotros, antes de irnos a la cama, vemos nuestro programa o serie favorita en la televisión. En este caso, según el doctor, "afecta menos al sueño" porque se produce una escasa o nula interacción con ella. Estamos únicamente recibiendo información, pero no la estamos enviando, como sí ocurre con los teléfonos móviles.
Además, una vez estamos en la cama escribiendo por WhatsApp o viendo las últimas imágenes de Instagram, enviamos a nuestro cuerpo mensajes contradictorios que no ocurren si vemos la televisión: por un lado, que le toca descansar y dormir pero, por el otro, que tiene que seguir en activo para continuar interactuando.
Cómo mejorar nuestra higiene de sueño Para dormir bien hay que pensar en que nos vamos a ir a la cama al menos dos horas antes de hacerlo. Este es el tiempo que el especialista recomienda para dejar de utilizar el teléfono móvil antes de caer en brazos de Morfeo, pero no solo eso. "La mera presencia de aparatos tecnológicos en la habitación produce un estado de alerta para recibir un mensaje , por lo que la fase REM disminuye", nos cuenta el especialista.
Una correcta higiene del sueño debería basarse en los siguientes pilares:
Dormitorios libres de tecnología. Hay que volver a las alarmas de los relojes de pilas y dejar móviles y tablets fuera del lugar donde descansamos. No usar ni móviles ni tablets, al menos, dos horas antes de irse a dormir para evitar el bloqueo en la producción de melatonina. Si utilizamos un eBook para leer antes de dormir, asegurarnos que sea de tinta electrónica y que no emita luz. Si leemos un libro, hay que tener claro que la luz ha de venir de la parte de atrás de nuestra posición. Exponernos a mucha luz blanca a primera hora de la mañana con actividad física al aire libre y luz cálida o naranja a última hora de la tarde. En definitiva, se trata de volver a nuestra vida de antes de los teléfonos móviles. Si no durante todo el día, porque es imposible, sí al menos crear un espacio libre de móviles dentro del sitio donde tenemos que descansar y recuperarnos para el día siguiente. ¿Lo intentamos?