{"id":1593,"date":"2021-02-03T17:00:00","date_gmt":"2021-02-03T23:00:00","guid":{"rendered":"http:\/\/26television.com\/?p=1593"},"modified":"2021-02-03T02:28:32","modified_gmt":"2021-02-03T08:28:32","slug":"10-ideas-para-combatir-el-insomnio","status":"publish","type":"post","link":"https:\/\/26television.com\/?p=1593","title":{"rendered":"10 ideas para combatir el insomnio"},"content":{"rendered":"\n<p>Para conciliar el sue??o y disfrutar de un buen descanso es necesario incorporar una serie de rutinas sencillas en nuestro d??a a d??a.<\/p>\n\n\n\n<figure class=\"wp-block-image\"><img decoding=\"async\" src=\"https:\/\/estaticos.muyinteresante.es\/media\/cache\/1140x_thumb\/uploads\/images\/gallery\/601936715bafe895a80fe71e\/insomnio-slide_0.jpg\" alt=\"insomnio\"\/><\/figure>\n\n\n\n<p>istockphoto<\/p>\n\n\n\n<p>El??insomnio??es un problema cada vez m??s frecuente entre la poblaci??n adulta: las preocupaciones, el vertiginoso ritmo de la vida moderna, las redes sociales y la conexi??n total 24 horas??? son factores que nos impiden conseguir un buen descanso. Todos tenemos ??pocas en nuestra vida en las que nos cuesta conciliar el sue??o, por ejemplo durante ex??menes o ante cambios grandes como una mudanza, la llegada de un hijo o un trabajo nuevo.??<strong>Lo importante es no obsesionarse<\/strong>??(es muy f??cil caer en una espiral en la que nuestro propio miedo a no conseguir conciliar el sue??o nos pone nerviosos y a su vez nos impide dormir) y pensar que seguramente sea un problema transitorio.<\/p>\n\n\n\n<p>En esta galer??a te ofrecemos una serie de??<strong>consejos pr??cticos y sencillos que recomendamos que incorpores a tus rutinas cotidianas<\/strong>. No obstante, si el problema va a m??s o se hace cr??nico, es conveniente que te pongas en contacto con un profesional de la salud.<\/p>\n\n\n\n<figure class=\"wp-block-image\"><img decoding=\"async\" src=\"https:\/\/estaticos.muyinteresante.es\/media\/cache\/1140x_thumb\/uploads\/images\/gallery\/601936715bafe895a80fe71e\/01.jpg\" alt=\"Evita dramatizar\"\/><\/figure>\n\n\n\n<p>istockphotoEvita dramatizar<\/p>\n\n\n\n<p>La p??rdida temporal del??sue??o??no produce efectos graves. Todos hemos tenido ??pocas de insomnio que acaban remitiendo en unos d??as. La mayor??a de las veces no existe una causa ??nica y definida.<\/p>\n\n\n\n<figure class=\"wp-block-image\"><img decoding=\"async\" src=\"https:\/\/estaticos.muyinteresante.es\/media\/cache\/1140x_thumb\/uploads\/images\/gallery\/601936715bafe895a80fe71e\/02.jpg\" alt=\"Habit??ate a un apag??n de est??mulos una hora antes de ir a la cama\"\/><\/figure>\n\n\n\n<p>istockphotoHabit??ate a un apag??n de est??mulos una hora antes de ir a la cama<\/p>\n\n\n\n<p>El cerebro necesita desconectar con antelaci??n, por ejemplo, de actividades estimulantes, como el??WhatsApp??y las redes sociales.<\/p>\n\n\n\n<figure class=\"wp-block-image\"><img decoding=\"async\" src=\"https:\/\/estaticos.muyinteresante.es\/media\/cache\/1140x_thumb\/uploads\/images\/gallery\/601936715bafe895a80fe71e\/03.jpg\" alt=\"Modera el uso de somn??feros y alcohol\"\/><\/figure>\n\n\n\n<p>istockphotoModera el uso de somn??feros y alcohol<\/p>\n\n\n\n<p>Solo funcionan a corto plazo. Conseguir??s vencer el??insomnio??durante unos d??as, pero, luego, el problema resurgir??.<\/p>\n\n\n\n<figure class=\"wp-block-image\"><img decoding=\"async\" src=\"https:\/\/estaticos.muyinteresante.es\/media\/cache\/1140x_thumb\/uploads\/images\/gallery\/601936715bafe895a80fe71e\/04.jpg\" alt=\"Duerme de acuerdo con un programa regular\"\/><\/figure>\n\n\n\n<p>istockphotoDuerme de acuerdo con un programa regular<\/p>\n\n\n\n<p>Establece una franja horaria e intenta acostarte y levantarte en ese horario, incluso, despu??s de haber pasado una noche sin dormir.&nbsp;<strong>Evita las siestas.<\/strong><\/p>\n\n\n\n<figure class=\"wp-block-image\"><img decoding=\"async\" src=\"https:\/\/estaticos.muyinteresante.es\/media\/cache\/1140x_thumb\/uploads\/images\/gallery\/601936715bafe895a80fe71e\/05.jpg\" alt=\"Haz m??s ejercicio de lo habitual\"\/><\/figure>\n\n\n\n<p>istockphotoHaz m??s ejercicio de lo habitual<\/p>\n\n\n\n<p>Se trata de buscar la fatiga f??sica, que ayuda a??<strong>conciliar el sue??o<\/strong>. Pero no lo hagas antes de dormir: el deporte genera??endorfinas??y eso romper??a el?? citado apag??n de est??mulos.<\/p>\n\n\n\n<figure class=\"wp-block-image\"><img decoding=\"async\" src=\"https:\/\/estaticos.muyinteresante.es\/media\/cache\/1140x_thumb\/uploads\/images\/gallery\/601936715bafe895a80fe71e\/06.jpg\" alt=\"Comidas\"\/><\/figure>\n\n\n\n<p>istockphotoComidas<\/p>\n\n\n\n<p>Cena frugalmente (poca cantidad y alimentos digestivos) y evita los estimulantes (cafe??na, chocolate, etc.). Pero&nbsp;<strong>tampoco te acuestes con hambre.<\/strong><\/p>\n\n\n\n<figure class=\"wp-block-image\"><img decoding=\"async\" src=\"https:\/\/estaticos.muyinteresante.es\/media\/cache\/1140x_thumb\/uploads\/images\/gallery\/601936715bafe895a80fe71e\/07.jpg\" alt=\"Relajaci??n\"\/><\/figure>\n\n\n\n<p>istockphotoRelajaci??n<\/p>\n\n\n\n<p>Haz ejercicios de relajaci??n sencillos (tensar y relajar m??sculos) antes de meterte en la cama. Tambi??n puedes usar respiraci??n abdominal o t??cnicas de imaginaci??n controlada (proyectarse a un lugar relajante).<\/p>\n\n\n\n<figure class=\"wp-block-image\"><img decoding=\"async\" src=\"https:\/\/estaticos.muyinteresante.es\/media\/cache\/1140x_thumb\/uploads\/images\/gallery\/601936715bafe895a80fe71e\/08.jpg\" alt=\"Control mental\"\/><\/figure>\n\n\n\n<p>istockphotoControl mental<\/p>\n\n\n\n<p>Intenta controlar el contenido de tu pensamiento nocturno. Lo esencial es que elijas pensamientos fluidos y descartes los pensamientos preocupantes.&nbsp;<strong>Evita temas en los que tengas que tomar decisiones o que te supongan tensi??n con otras personas.<\/strong><\/p>\n\n\n\n<figure class=\"wp-block-image\"><img decoding=\"async\" src=\"https:\/\/estaticos.muyinteresante.es\/media\/cache\/1140x_thumb\/uploads\/images\/gallery\/601936715bafe895a80fe71e\/09.jpg\" alt=\"Evita emociones fuertes\"\/><\/figure>\n\n\n\n<p>istockphotoEvita emociones fuertes<\/p>\n\n\n\n<p>Por ejemplo, si sabes que ciertos programas de televisi??n, noticias o conversaciones te van a generar ira, posponlas.<strong>&nbsp;Intenta buscar est??mulos entretenidos, pero que no te activen.<\/strong><\/p>\n\n\n\n<figure class=\"wp-block-image\"><img decoding=\"async\" src=\"https:\/\/estaticos.muyinteresante.es\/media\/cache\/1140x_thumb\/uploads\/images\/gallery\/601936715bafe895a80fe71e\/10.jpg\" alt=\"Si estos recursos no son eficaces, duerme menos\"\/><\/figure>\n\n\n\n<p>istockphotoSi estos recursos no son eficaces, duerme menos<\/p>\n\n\n\n<p>Acorta el periodo de sue??o acost??ndote despu??s o levant??ndote antes, hasta que recuperes la facilidad para descansar.<\/p>\n","protected":false},"excerpt":{"rendered":"<p>Para conciliar el sue??o y disfrutar de un buen descanso es necesario incorporar una serie de rutinas sencillas en nuestro d??a a d??a. istockphoto El??insomnio??es un problema cada vez m??s frecuente entre la poblaci??n adulta: las preocupaciones, el vertiginoso ritmo de la vida moderna, las redes sociales y la conexi??n total 24 horas??? son factores [&hellip;]<\/p>\n","protected":false},"author":1,"featured_media":1594,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[41],"tags":[],"class_list":["post-1593","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-ciencia"],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v26.9 - 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