El insomnio es uno de los trastornos del sueño más comunes. Aunque suele concebirse como la dificultad para iniciar el sueño, lo cierto es que la dificultad para dormir puede tomar varias formas:
- dificultad para conciliar el sueño al acostarse (insomnio inicial, el más común de los tres)
- despertarse frecuente durante la noche (insomnio intermedio)
- despertarse muy temprano por la mañana, antes de lo planeado (insomnio terminal)
Esto impide la recuperación que el cuerpo necesita durante el descanso nocturno, pudiendo ocasionar somnolencia diurna, baja concentración e incapacidad para sentirse activo durante el día.
Fuente: Wikipedia
¿Cómo podemos combatir a este malvado enemigo?
Dormir bien y descansar es imprescindible para tener la energía suficiente para afrontar un nuevo día de entrenamiento, de trabajo, o incluso de ocio. Si eres una de esas personas que no logra dormir bien, le cuesta trabajo coger el sueño o llevas un tiempo despertándote cansado, aquí tienes unos consejos que quizás te ayuden:
- No te obsesiones: Estar en la cama pensando lo mucho que te cuesta dormir no ayuda. Tomate tu tiempo, relájate, respira hondo y el sueño vendrá solo.
- Mantén un horario estable: Procura irte a la cama siempre a una hora parecida, el hecho de trasnochar o tener un horario muy diferente de un día a otro puede pasarte factura.
- Haz lo mismo por las mañanas, siempre que puedas levantate a una hora similar, incluso los fines de semana y en vacaciones, y cuando te despiertes, no te quedes mucho rato en la cama.
- Olvidate de las siestas: En caso de que te levantes muy temprano por cuestiones de trabajo, si te ves obligado a descansar, no hagas una siesta de más de 20 minutos, o correrás el riesgo de entrar en sueño profundo, despertándote luego mucho más cansado y aturdido.
- Si estás en la cama durante más de 20 minutos y no consigues dormir, puedes probar a salir de ella y realizar alguna actividad que tranquila que no sea ver la tv. En cuanto sientas algo de sueño vuelve a la cama.
- No hagas deporte ni estudies poco antes de irte a la cama.
- Procura no hacer cenas muy copiosas, ni te tomes bebidas estimulantes ni alcohol antes de acostarte.
- Si fumas, evita el tabaco, ya que éste estimula aún más a las personas cuando están nerviosas o estresadas.
- En la habitación, intenta mantener una temperatura fresca, ni demasiado fría ni demasiado caliente es lo ideal para dormir. Evita a toda costa las fuentes de ruido, y si éste proviene del exterior, ponte tapones.
- No uilices la cama como tu sofá, si te cuesta conciliar el sueño, utilizar la tv como somnifero no te ayudará, es un activador, no induce al sueño.
Felices sueños
Diplomada en Educación Física.
Doble Grado en Ciencias de la Actividad Física y el Deporte y Nutrición Humana y Dietética.
Entrenadora Personal con certificación profesional.
Master en Fisicoculturismo y Fitness (IFBB y FEFF) además de múltiple formación en otras diplomaturas, idiomas y especializaciones relacionadas con el sector, esta profesional del sector centra su trayectoria en el mundo deportivo hace más de 10 años, y cuenta con la experiencia y talento necesarios para ayudar a cualquier persona a conseguir su objetivo, como entrenadora y deportista conoce lo difícil que es lograrlo sin la ayuda de un profesional cualificado.
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