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Claves de experta para combatir el insomnio: "No hagas ejercicio por la tarde" Sylvester Stallone en 'Rocky' (1976). Uppers.
Al cumplir años, lograr un descanso reparador puede ser difícil, pero algunas pautas ayudan a conseguirlo Exponerse a la luz solar por la mañana es una de las recomendaciones más importantes Adaptar los horarios al ritmo de la naturaleza también ayuda a combatir el insomnio Quien a partir de los 50 duerma bien puede considerarse un afortunado. Lo cierto es que podemos ayudar al sueño con algunas pautas sencillas, aunque no siempre conocidas. Al margen de no tomar bebidas estimulantes , como por ejemplo, el café de la tarde, hay algunas pautas muy eficaces aún desconocidas. ¿Cuáles? La coach en temas de salud Arantxa Areta comparte en su cuenta de Instagram algunas de sus recomendaciones.
Dormir las horas adecuadas Los estudios sostienen que dormir de siete a ocho hora s cada noche es fundamental, aunque también depende de las fases de crecimiento. Un bebé, un niño o un adolescente deberían dormir más horas, entre 10 y 12, ya que durante el sueño se activa la hormona del crecimiento. Tomarse en serio las horas de descanso es capital para la salud. Tener problemas para conciliar el sueño predice un deterioro cognitivo en la edad adulta, según ha puesto de manifiesto un estudio realizado por investigadores de la Universidad de Michigan (Estados Unidos) y que ha sido publicado en la revista ‘Sleep’ .
Importante: ¿Cuándo dormir? Para la experta, lo mejor es acompasar la hora del sueño con los ritmos circadianos , el reloj interno que se adapta al ritmo de la naturaleza. En invierno, Areta no se va a la cama después de las 22.00h. Tampoco come nada después de esa hora. "Mi última comida suele ser a las 4 o a las 5 pm en invierno. En verano la alargo un poco más". La hora de la cena marca el comienzo del ayuno intermitente de la coach, que consiste en estar un mínimo de 12 horas sin comer nada. Diversos científicos, como Valter Longo , conceden una gran importancia al ayuno nocturno como una manera fundamental para deshacerse de toxinas, además de favorecer la pérdida de peso.
Evitar el ejercicio físico Según Arantxa Areta, es mejor practicar el ejercicio físico por la mañana . Cuando hay problemas de sueño, es mejor no hacer ejercicio a última hora del día, ya que se genera una activación corporal en el momento en el que nuestro cuerpo se está preparando para descansar.
Por el contrario, son muy recomendables todas las actividades que predispongan a relajarnos , desde un baño o ducha de agua caliente, algunos minutos de meditación o cualquier otro ritual que nos sirva de desconexión y que incite a un descanso reparador.
Exponerse a la luz solar Dormir bien está íntimamente relacionado con los niveles de melatonina , una hormona activada con la luz solar. Por eso es importante exponerse al sol en las primeras horas de la mañana.
La luz tiene una función visual, pero además tiene una función de sincronización del sistema circadiano, siendo el ciclo de luz-oscuridad el principal encargado de ello. El sol es el principal sincronizador. Su acción hace que la melatonina, la hormona que predispone al descanso, pueda producirse adecuadamente por la noche.
No exponerse a la luz azul De la misma manera que la luz solar nos facilita un buen descanso por la noche, la luz azul de móviles y pantallas hace lo contrario. Este tipo de luz inhibe la secreción de melatonina , y la consecuencia es que complica el descanso.
Después de un día de trabajo, lo normal al llegar a casa es que encendamos las luces o que vayamos a la cama con el teléfono o la tablet. Lo que estamos haciendo según los expertos, es dar una señal errónea a nuestro reloj interno . Esta situación produce una alteración circadiana, habitual en la adolescencia, que puede derivar en problemas de insomnio o de conciliación del cada vez más valioso descanso nocturno.
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