Cómo dormir bien: consejos para dormir mejor

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Priorizar el sueño en nuestras vidas no es fácil porque depende de una serie de factores sociales, psicológicos y fisiopatológicos . Para hacer esto, aquí hay una lista de consejos sobre cómo dormir bien y dormir mejor.

Cómo dormir bien: evitar las bebidas estimulantes

Es muy imprudente consumir cafeína, bebidas alcohólicas o bebidas energéticas al menos seis horas antes de acostarse; podemos reemplazarlas con bebidas sin cafeína.

Dormimos bien en un ambiente agradable

Lo ideal sería tener un ambiente cómodo para dormir, como un lugar con una temperatura adecuada, la mayor oscuridad posible y que evite el ruido tanto como sea posible.

Observe sus hábitos alimenticios y de ejercicio

Debemos comer alimentos ligeros antes de dormir, porque no es aconsejable ir a dormir con el estómago lleno, pero no es bueno ir a la cama con el estómago vacío; entonces lo más recomendable es una comida equilibrada, sana y ligera, aproximadamente tres horas antes de ir a dormir.

Se recomienda realizar ejercicios aeróbicos diarios durante 15 minutos, ya que favorece el ciclo del sueño. La idea más apropiada es hacerlo durante el día y no durante la noche, porque esto evitará que el cuerpo se relaje.

Mira también:   ¿Por qué consumimos productos ultraprocesados si son perjudiciales para nuestra salud?

Antes de ir a dormir, se recomienda hacer ejercicios de relajación y respiración, como Yoga. Este es uno de los mejores consejos para dormir mejor.

Una rutina de sueño nos hace dormir bien

Es importante generar una especie de línea de tiempo a la hora de acostarse, para tratar de acostarse y despertarse siempre a la misma hora, que ayudará mucho a relajar la mente para dormir.

Evite las siestas

Evita tomar siestas durante el día, llegarás a casa por la noche con la necesidad de un buen y merecido descanso.

Elija el momento adecuado para dormir

A menudo nos vamos a la cama pero no tenemos sueño. En este caso, es aconsejable levantarse para leer un libro o para hacer una actividad que nos relaje y cuando tengamos sueño, podemos volver a la cama.

Tome un vaso de leche

Es muy apropiado tomar un vaso de leche antes de acostarse, la leche contiene un aminoácido llamado triptófano que favorece la producción de serotonina, una hormona que nos ayuda a relajarnos y dormir mejor.

Tome un baño caliente

Además de producir un efecto relajante en el cuerpo, también disminuirá la temperatura corporal y producirá sueño en nosotros.

Despeje su mente

En caso de que padezcas trastornos de ansiedad o miedos que no te permitan dormir, puedes aplicar técnicas de relajación que te pueden ayudar.

La técnica más simple y recomendada es respirar profundamente y pensar en algo que sea claramente positivo, o al menos tratar de evitar los problemas que aquejan nuestras mentes.

Evite las bebidas alcohólicas antes de acostarse

Tomar una bebida alcohólica antes de ir a dormir puede ayudarle a relajarse, pero su uso excesivo le quita su sueño profundo y nos mantiene en las etapas más ligeras del sueño.

Mira también:   ¿Por qué tengo problemas para dormir? ¿Cómo puedo superarlo?

El consumo excesivo de alcohol también puede contribuir a la alteración de la respiración durante la noche. Además, las personas tienden a despertarse en medio de la noche cuando los efectos del alcohol pasan.

¿Cómo dormir bien? consulte a un profesional

Si le resulta difícil conciliar o mantener el sueño o se siente cansado durante el día, es posible que tenga un trastorno del sueño. Un médico o especialista lo guiará mejor para tratar el problema.

Es importante consultar a un médico para descartar otros problemas de salud o emocionales que puedan perturbar su sueño y afectar su salud.

Cuatro razones importantes para que te acuestes temprano A continuación, veremos la importancia de dormir más temprano y respetar los momentos de descanso y relajación tan necesarios para nuestra salud. Leer más »

 

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