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Leones, osos, lobos y delfines: los cuatro tipos de personas según su nivel de energía Si tu cronotipo es el de los leones, tu nivel de energía es muy alto.
La cronobiología, el estudio de los ritmos circadianos, puede ayudarte a saber cuál es tu cronotipo y, lo mejor, qué ajustes te convienen para rendir al máximo Conoce cuál es tu cronotipo a través de dos tests De toda la vida te ha costado un mundo levantarte temprano o irte a la cama si no es bien entrada la madrugada . En el trabajo siempre te ha costado arrancar (aunque te esfuerzas en que el jefe no se entere) y por la noche te verías todo el catálogo de la Filmoteca Nacional. No eres el único y tiene una explicación científica: perteneces a un cronotipo nocturno. Te explicamos en qué consiste esta tipología y, antes de eso, qué son exactamente los cronotipos .
Luz solar, melatonina y glándula pineal: así 'nace' tu cronotipo El cronotipo es la predisposición natural que cada persona tiene de experimentar picos de energía o momentos de descanso según la hora del día, y es distinto en cada persona. Científicamente, es la sincronización de los ritmos circadianos, un ciclo fisiológico subyacente de 24 horas que se produce en la mayoría de los organismos vivos. Por eso hay seres vivos, incluidos los humanos, que son más activos durante las horas de luz y otros durante la noche.
La responsable de administrar esta energía es la melatonina, la hormona que también nos induce al sueño . La melatonina se libera en la oscuridad y determina en qué momento del día estamos más despiertos y, por tanto, somos más productivos.
La glándula pineal es la encargada de segregar la melatonina para pasar después a todo nuestro sistema sanguíneo y de allí a todas las células. El pico máximo se produce cada 24 horas , el momento en que nuestro reloj biológico se pone de nuevo a cero, iniciándose un nuevo ciclo.
El ADN de cada individuo podría ser responsable de que los ritmos circadianos funcionen de manera diferente en cada individuo, según una investigación del Centro Nacional de Neurología y Psiquiatría de Tokio publicado en Nature. Según este estudio, tenemos un gen de reloj biológico (PER-3) relacionado con los ciclos de sueño y, en consecuencia, con nuestra predisposición a ser productivos por la mañana o por la noche.
Cronotipo león: puedes con todo ¿Cuántos cronotipos hay? Tradicionalmente, se hablaba de tres tipos: el matutino , personas que necesitan irse a dormir entre las 10 de la noche y las 6 de la mañana; el vespertino , con un horario de sueño ideal entre las 3 de la madrugada y las 11 de la mañana; y el intermedio , los que prefieren dormir entre las 12 de las noche y las 8 de la mañana.
Tim Ferries , un divulgador y emprendedor estadounidense fascinado por la cronobiología, le ha dado una vuelta de tuerca y ha dado con otra terminología. Para él, el primer cronotipo es el león. Un 20% de la población son leones, cazadores madrugadore s. Las personas leonas son las que se levantan por la mañana llenas de energía y por la tarde aún están a tope. Si eres león, enhorabuena porque nada se te resiste.
Cronotipo lobo: productivos por la noche El 20% de la población son lobos, personas con hábitos crepusculares . ¡Ojo! No son vampiros, solo individuos a los que les cuesta muchísimo levantarse por la mañana, pero en cambio son muy productivos y creativos por la noche . Son personas a las que les cuesta llevar un horario de oficina 'tradicional' porque cuando su talento realmente florece es por la noche.
Cronotipo oso: más eficientes en las horas centrales del día El 50% de la población son osos. Los osos cazan durante todo el día, no tienen grandes picos de energía . No les cuesta demasiado despertar ni tampoco iniciar el descanso. Son todo-terreno, pero si estudian detalladamente su jornada y adoptan algunos principios de la cronobiología, pueden incrementar su productividad . Los horarios de trabajo, la agenda escolar… En definitiva, la actividad diaria nos obliga a convertirnos en osos, aunque seamos de otro cronotipo. Por esta razón, es interesante conocer nuestro cronotipo real para poder introducir algunas mejoras.
Cronotipo delfín: nunca descansan Cerca de un 10% de la población son delfines. Como es conocido, los delfines nunca descansan: la mitad de su cerebro está en permanente estado de alerta y la otra mitad descansa. Es el cronotipo de las personas insomnes , algunas de ellas muy creativas. Se dice que, de hecho, Thomas Alba Edison creó precisamente la bombilla para poder hacer algo durante sus largas noches de insomnio.
Test 1 para saber a qué cronotipo perteneces La cronobiología ya es materia de estudio en numerosas universidades. En algunas de ellas, como en la Universidad de Murcia, incluso ofrecen la posibilidad de hacer un test online para conocer tu cronotipo .
Además, te ofrecemos las preguntas habituales que debes plantearte para conocer tus ritmos circadianos. En términos generales, a mayor energía por la mañana, más posibilidades de ser diurno , y viceversa: si a primera hora no puedes con la vida, serás nocturno. Para salir de dudas, contesta estas preguntas y sabrás si eres león, oso, lobo o delfín.
Si pudieras organizarte el día como quisieras ¿A qué hora te levantarías? Si pudieras planificarte sin compromisos, ¿a qué hora te acostarías: antes de las 21:30h, sobre las 23:00h o después de las 00:30h? ¿Qué horario prefieres para hacer ejercicio: mañana, tarde o noche? ¿A qué hora te sientes más productivo: a primera hora, a media mañana, tarde o noche? Si pudieras elegir el horario en el que trabajar, ¿sería por la mañana, tarde o la noche? ¿Cómo te sientes a las 23:00h: muy cansado (crees que deberías estar durmiendo), cansado, despejado o lleno de energía? Imagina que un día te has despertado de forma natural a las 9:00h de la mañana, ¿cómo te sientes durante la media hora siguiente: muy cansado, cansado, despejado o pletórico? ¿A qué hora te gusta revisar tu e-mails: muy temprano, por la mañana, por la tarde o por la noche? Test 2: mide tu temperatura corporal Si prefieres otra prueba, mídete la temperatura durante tres días seguidos a partir de las 17:00h . Anota los resultados cada media hora. Si tu temperatura baja desde primera hora de la tarde eres oso; si desciende poco a poco eres lobo y si tarda mucho en descender, eres león. La temperatura corporal suele bajar para predisponernos al descanso , pero si estamos activos, ese descenso es más lento. Por esta razón, se trata de un buen indicador del cronotipo al que pertenecemos.
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