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Dormir del tirón: ¿qué pasa en tu cuerpo de nueve de la noche a nueve de la mañana? Con una buena higiene de sueño, no sería necesario el despertador. Getty.
Estamos programados para activarnos con la luz solar y descansar en la oscuridad, cuando los distintos sistemas de reparación interna despliegan su máxima actividad: ¿cómo y cuándo lo hacen? Según los expertos, es fundamental conocer el cronotipo al que pertenecemos, ya que va a configurar nuestros relojes internos: a qué hora sentimos hambre o sueño, a qué hora estamos más activos o, incluso, a qué hora funcionan mejor nuestros intestinos En torno a la 1.30h de la madrugada se activan nuestras defensas, pero para eso, antes debe activarse la producción de melatonina, sobre las 11 de la noche Dormir bien va unido a la salud. Sin un buen descanso, es difícil que estemos bien en las horas diurnas. Lo paradójico es que el supuesto descanso no es, en absoluto, tiempo de asueto para nuestra biología . Estamos programados para activarnos con la luz solar y descansar en la oscuridad, cuando los distintos sistemas de reparación interna despliegan su máxima actividad. Seguir esos ritmos influye en nuestro organismo, regido por la Naturaleza a través de los ritmos circadianos , que determinan distintas fases durante las 24 horas del día.
¿Eres de acostarte pronto o de trasnochar? Así afecta a tu corazón la hora a la que te vas a dormir
Desconectados La vida actual ha ido alterando ese ritmo biologico natural, alterándolo en función de los horarios laborales y de la vida social y familiar. Sin embargo, es bueno intentar mantener en lo posible los ciclos naturales; es decir, comer antes de que se ponga el sol, dormir poco después de que se haga de noche y levantarnos con los primeros rayos de sol. De esta manera, nuestro cuerpo fabricará las hormonas necesarias en el momento adecuado y la microbiota mantendrá un ecosistema bueno. Los expertos insisten en que, pese al dictado de las apretadas agendas que todos mantenemos, conviene respetar los ritmos circadianos a la hora de comer y, sobre todo, de dormir.
A cada uno, su cronotipo Cuando el objetivo es dormir bien, es fundamental conocer el cronotipo al que pertenecemos. Seguramente, has oído hablar de leones, osos, lobos y delfines en referencia a los cronotipos. En realidad, hay tres categorías:
Matutino. Son personas que se levantan temprano y se siente activo en la primera mitad del día.Vespertino . A los vespertinos les cuesta madrugar y trabajan mejor en la segunda parte del día.Intermedio . A esta categoría pertenece la mitad de la población. Su hora de descanso habitual es de 12 de la noche a 8 de la mañana.Cada cronotipo va a configurar los relojes internos de cada persona: a qué hora se siente hambre o sueño, a qué hora estamos más despiertos o activos o, incluso, a qué hora funcionan mejor nuestros intestinos depende del horario de este reloj. Veamos qué pasa en nuestro cuerpo de nueve de la noche a nueve de la mañana en una persona de cronotipo intermedio, según explica el experto Juan Antonio Madrid en su libro 'Cronobiología'.
21.00h: comienza el descanso Para muchas personas, las 21.00h puede significar el comienzo del ocio o de una segunda jornada laboral (la de estar en casa, coordinando cenas y quehaceres domésticos); sin embargo, desde el punto de vista físico es el momento en el que nuestro cuerpo empieza a relajarse. Por esta razón, es aconsejable que cenemos antes de esa hora, en torno a las 20.00h, para que nuestro sistema digestivo haga su último trabajo antes de comenzar la fase de descanso.
21.30h: inicio de la melatonina La melatonina es la hormona que induce al sueño. Nuestro cuerpo empieza a fabricarla a las 21.30h y tiene la producción lista a las 23.30h . En ese tiempo, en torno a las 23.00h los intestinos dejan de moverse . Por tanto, a no ser que exista algún problema de salud, lo habitual es que a partir de las 11 de la noche no haya tránsito intestinal. Comienza así la reparación del sistema digestivo.
23.30h: sueño reparador En un escenario ideal, el sueño profundo comienza a las 23.30h, una vez que la melatonina está en niveles máximos. Este sueño acabará entre las siete y las ocho de la mañana, cuando se produce el fin de la producción de melatonina. ¿Qué ocurre durante esas horas?
1.30h: defensas en alto Al principio de la madrugada, nuestro sistema inmune trabaja en silencio para proporcionarnos salud. En torno a la 1.30h de la madrugada aumentan nuestras defensas. Para que eso ocurra, es necesario que se hayan cumplido las fases anteriores. Por tanto, cuanto más tarde nos vayamos a dormir, menos posibilidades tendremos de que nuestro cuerpo active su sistema de reparación.
2.30: sueño profundo y ondas delta En esta fase se producen en el cerebro las ondas delta. Durante la vigilia, producimos ondas alfa y beta, ligadas a la actividad. En la etapa de descanso, se originan estas ondas delta, que promueven la regeneración celular . Este tipo de ondas también se consiguen durante la meditación , uno de los muchos beneficios de esta práctica.
3.00h: mayor sensibilidad al dolor ¿Te has despertado en medio de la noche sintiendo un fuerte dolor? No es raro. En ese momento de la madrugada, nuestra sensibilidad al dolor es mayor que en otros momentos de la noche. Eso es debido a que comenzamos a producir cortisol, la hormona ligada a la actividad.
6.00h: cortisol en abundancia Con las primeras luces de la mañana, la producción de cortisol aumenta de manera significativa para favorecer la vigilia. Recordemos que el exceso de cortisol, una de las consecuencias del estrés, promueve la inflamación ; sin embargo, necesitamos esta hormona en dosis bajas para poder acometer las tareas diarias.
7.00h: fin de la melatonina, hora de despertar Entre las 7.00h y las 8.00h de la mañana, el arsenal de melatonina se acaba. Esto, unido a la subida de cortisol, hace que nos despertemos casi de manera natural. Con una noche de buen sueño, apenas sería necesario poner el despertador, pero, como decimos, esto depende en gran parte de la hora en que vayamos a dormir.
8.30h: el tránsito intestinal se activa Una buena hora de desayunar estaría en torno a las 8.30h, cuando el tránsito intestinal comienza un nuevo ciclo. Si nutricionalmente damos en el clavo, con un desayuno rico en proteínas magras , hidratos de buena calidad y vitaminas y otros micronutrientes, nos aseguraremos una mañana activa y facilitaremos que entre las 10.00h y las 15.00h estemos más alerta y nuestros músculos respondan bien. La testosterona es la hormona encargada de estas hazañas.
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