Dormir bien es fundamental para la salud y el desarrollo muscular, ¿Alguna vez te has parado a pensar cuanto tiempo pasamos durmiendo? A una media de 8 horas diarias tenemos 2920 al año y 14.600 solamente en 5 años. Sin un correcto descanso es imposible lograr unos progresos.
Existen diferentes tipos de trastornos, no todos son iguales.
- Insomnio: dificultad para dormirse o permanecer dormido.
- Somnolencia diurna: dificultad para permanecer despierto durante el día.
- Ritmo irregular: dificultad para llevar un sueño con regularidad.
- Comportamientos esporádicos: conductas, espasmos o movimientos que interrumpen el sueño.
Tenemos numerosos factores que pueden contribuir a que descansemos mal, estados nerviosos o ruidos pero también las deficiencias de vitaminas y minerales
- MELATONINA: La melatonina incide sobre los ritmos circadianos. Además es antioxidante y ayuda a eliminar radicales libres. La glándula que produce la melatonina comienza su producción por la noche, de ahí la importancia de un sueño reparador. Estudios científicos han demostrado que un buen nivel de melatonina ayuda a conciliar el sueño más rápido y que este sea menos inquieto.
- MAGNESIO: Una deficiencia en magnesio puede causar insomnio, vigila que lo absorbas correctamente a mayor edad peor capacidad para absorberlo, si tienes diabetes ya que lo perderás en mayor medida mediante la orina, o si tienes unos riñones no demasiado efectivos ya que contribuyen a la pérdida excesiva mediante la orina. Asegúrate de comer, espinacas, acelgas, nueces o aguacates.
- POTASIO: Puede provocar problemas para permanecer dormido toda la noche, regula la tensión y trabaja junto con el magnesio para mejorar el sueño entre otras cosas. Tener la tensión alta, calambres o fatiga puede ser un indicador de carencia de este mineral. Para aumentar los niveles de potasio no te olvides de la acelga, brócoli, apio o setas.
- VITAMINA D: Falta de vitamina D puede generar somnolencia, Según un estudio presentado en la junta Associated Professional Sleep Societies, las personas con somnolencia y dolor musculoesquelético, son propensas a tener insuficiencia o deficiencia de vitamina D.
- VITAMINAS B: Tiene una importante función en el funcionamiento del sistema nervioso. Comer demasiado azúcar y dulces puede reducir la acción de la vitamina B1 y de ahí que se generen dificultades para dormir.
Además de la nutrición.
Hay muchas otras variables que sabemos pero no tenemos tan en cuenta como se necesita.
- Duerme en un lugar lo más oscuro posible. Incluso un poco de luz puede alterar la producción de melatonina y serotonina llevada a cabo por la glándula pineal.
- Establece una rutina, intenta acostarte y levantarte siempre a más o menos a la misma hora.
- Darte una ducha o baño caliente antes de acostarte suele ayudar a relajarse.
- Evita el café, coca-cola o ese tipo de bebidas excitantes.
- Cena ligero, no abuses de grasas, especias y/o comidas demasiado copiosas.
Cuando te apetezca pegarte un atracón a última hora recuerda que lo que comas en ese momento puede condicionar la duración y calidad de tu sueño. Las personas que duermen menos tienen mayor tendencia a consumir alimentos ricos en grasas y menos verduras.
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.
- Ejercicio durante el embarazo - 6 julio, 2022
- Preselección España para el mundial 2021 - 26 mayo, 2022
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