{"id":4346,"date":"2023-03-24T19:33:58","date_gmt":"2023-03-24T18:33:58","guid":{"rendered":"https:\/\/www.clu-you.com\/blog\/?p=4346"},"modified":"2023-03-24T19:45:12","modified_gmt":"2023-03-24T18:45:12","slug":"higiene-del-sueno","status":"publish","type":"post","link":"https:\/\/www.clu-you.com\/blog\/higiene-del-sueno\/?lang=es","title":{"rendered":"Higiene del sue\u00f1o<\/strong>"},"content":{"rendered":"Tiempo de lectura:<\/span> 3<\/span> minutos<\/span><\/span>\n

En los \u00faltimos a\u00f1os est\u00e1 aumentando el n\u00famero de personas que padecen alg\u00fan tipo de trastorno o enfermedad asociada con el sue\u00f1o. Desde hace a\u00f1os, el m\u00e1s com\u00fan ha sido el insomnio, aunque existen otras como la apnea<\/a> o la narcolepsia que se est\u00e1n elevando. Para poder evitarlas y mejorar nuestra calidad de vida es importante practicar una buena higiene del sue\u00f1o.<\/strong><\/p>\n\n\n\n

La higiene del sue\u00f1o es el nombre que se le da a un conjunto de pr\u00e1cticas que ayudan a cuidar la calidad del sue\u00f1o y a prevenir desajustes en los horarios<\/strong>, en la calidad del descanso, etc\u00e9tera. <\/p>\n\n\n\n

Es decir, es la toma de conciencia sobre qu\u00e9 actitudes o rutinas son beneficiosas<\/strong> y cu\u00e1les son perjudiciales para el sue\u00f1o. Sin acudir a medicaci\u00f3n farmac\u00e9utica como sue\u00f1o aquilea.<\/p>\n\n\n\n

La higiene del sue\u00f1o<\/strong> es un concepto m\u00e1s o menos reciente que incluye todas las formas de cuidar el descanso. Lo m\u00e1s importante es que la persona en cuesti\u00f3n mantenga los h\u00e1bitos durante bastante tiempo y que los integre por completo en su vida. <\/p>\n\n\n\n

La importancia de preservar los ciclos circadianos durante el sue\u00f1o saludable del ser humano respetando a su vez los relojes biol\u00f3gicos que muchas veces se alteran en nuestra vida diaria por factores ambientales, sociales, etc. Estos factores impiden el correcto desarrollo de las etapas del sue\u00f1o, como la fase rem del sue\u00f1o.<\/p>\n\n\n\n

<\/p>\n\n\n\n

Los ciclos circadianos<\/strong><\/h4>\n\n\n\n

El ciclo de sue\u00f1o-vigilia oscila aproximadamente 24 horas<\/strong>, pero existen otros procesos en el organismo tales como la temperatura corporal, la secreci\u00f3n hormonal, la excreci\u00f3n urinaria de potasio, la secreci\u00f3n g\u00e1strica y la secreci\u00f3n acida renal que tienen una duraci\u00f3n similar y est\u00e1n en algunos casos sincronizados con el sue\u00f1o. El hecho de ser r\u00edtmicos y tener una duraci\u00f3n de 1 d\u00eda aproximado les da el nombre de ciclos circadianos, en el caso de alterar el sue\u00f1o puede tener repercusiones sobre ellos tambi\u00e9n.<\/p>\n\n\n\n

<\/p>\n\n\n\n

Trastornos del sue\u00f1o<\/strong><\/h4>\n\n\n\n

Los trastornos del sue\u00f1o se pueden clasificar en cuatro grandes grupos:<\/p>\n\n\n\n

a) trastornos con somnolencia diurna excesiva (narcolepsia, s\u00edndrome de apnea obstructiva del sue\u00f1o e hipersomnia idiop\u00e1tica)<\/p>\n\n\n\n

b) trastornos con dificultad para conciliar y mantener el sue\u00f1o o insomnio<\/p>\n\n\n\n

c) trastornos con conductas anormales durante el sue\u00f1o o parasomnias (sonambulismo, terrores nocturnos, pesadillas)<\/p>\n\n\n\n

d) trastornos del ritmo sue\u00f1o-vigilia.<\/p>\n\n\n\n

<\/p>\n\n\n\n

<\/p>\n\n\n\n

<\/p>\n\n\n\n

Los 10 mandamientos de la higiene del sue\u00f1o para adultos, creados por la World Sleep Society<\/strong><\/p>\n\n\n\n

    \n
  1. Establecer un horario regular para irse a dormir y despertarse.<\/li>\n\n\n\n
  2. Si tiene la costumbre de tomar siestas, no exceder los 45 minutos de sue\u00f1o diurno.<\/li>\n\n\n\n
  3. Evitar la ingesti\u00f3n excesiva de alcohol 4 horas antes de acostarse, y no fumar, esto tambi\u00e9n puede resultar como la soluci\u00f3n a la apnea del sue\u00f1o remedio inmediato.<\/li>\n\n\n\n
  4. Evitar la cafe\u00edna 6 horas antes de acostarse. Esto incluye caf\u00e9, t\u00e9 y muchos refrescos, as\u00ed como chocolate.<\/li>\n\n\n\n
  5. Evitar los alimentos pesados, picantes o azucarados 4 horas antes de acostarse. Un refrigerio ligero antes de acostarse es aceptable.<\/li>\n\n\n\n
  6. Hacer ejercicio regularmente, pero no justo antes de acostarse.<\/li>\n\n\n\n
  7. Usar ropa de cama c\u00f3moda y acogedora.<\/li>\n\n\n\n
  8. Encontrar una configuraci\u00f3n de temperatura de sue\u00f1o c\u00f3moda y mantener la habitaci\u00f3n bien ventilada.<\/li>\n\n\n\n
  9. Bloquee todo el ruido que distrae y elimine la mayor cantidad de luz posible.<\/li>\n\n\n\n
  10. Reserve su cama para dormir, evitando su uso para el trabajo o la recreaci\u00f3n general.<\/li>\n<\/ol>\n\n\n\n

    <\/p>\n\n\n\n

    En Clu, te recomendamos nuestra bebida Sleepwell Cocoa<\/strong>, con tript\u00f3fano y especias, para obtener un mejor descanso y quemar calor\u00edas mientras duermes. Pide la tuya, en el siguiente link:<\/p>\n\n\n\n

    https:\/\/www.clu-you.com\/es-ES\/Happiness\/Sleepwell-Cocoa<\/a><\/p>\n\n\n

    \n
    \"Sirena
    Sirena Ruiz<\/figcaption><\/figure>\n<\/div>","protected":false},"excerpt":{"rendered":"

    Tiempo de lectura:<\/span> 3<\/span> minutos<\/span><\/span>En los \u00faltimos a\u00f1os est\u00e1 aumentando el n\u00famero de personas que padecen alg\u00fan tipo de trastorno o enfermedad asociada con el sue\u00f1o. Desde hace a\u00f1os, el m\u00e1s com\u00fan ha sido el insomnio, aunque existen otras como la apnea o la narcolepsia que se est\u00e1n elevando. Para poder evitarlas y mejorar nuestra calidad de vida es importante practicar […]<\/p>\n","protected":false},"author":10,"featured_media":4353,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[21],"tags":[],"class_list":["post-4346","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-balance-de-tu-cuerpo"],"yoast_head":"\nHigiene del sue\u00f1o y como alcanzar la fase rem del sue\u00f1o<\/title>\n<meta name=\"description\" content=\"Promover una adecuada higiene del sue\u00f1o, para evitar trastornos como la apnea obstructiva del sue\u00f1o, la la paralisis del sue\u00f1o entre otros\" \/>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/www.clu-you.com\/blog\/higiene-del-sueno\/?lang=es\" \/>\n<meta property=\"og:locale\" content=\"de_DE\" \/>\n<meta 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