Consejos para dormir mejor después de los 40

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El hecho de despertarse en medio de la noche y tener dificultad para dormir profundamente es algo que poco a poco daña nuestra salud. En la edad adulta, las preocupaciones diarias pueden ser suficientes para que aparezca el insomnio. Con o sin preocupaciones, estos consejos sobre cómo dormir mejor después de los 40 años serán muy útiles.

V sufre de insomnio?

Con el tiempo, el cuerpo necesita cada vez menos horas de sueño . Antes de cumplir un año, el bebé duerme hasta 16 horas al día. Cuando llegues a los 5 años, tu cuerpo y tu espíritu estarán sanos con 10 horas de buen descanso. En la edad adulta, el tiempo toma otro significado y estar en la cama sin poder dormir es a veces una pérdida de tiempo.

Las personas con insomnio resisten varias horas en la cama con la esperanza de volver a dormir . Día tras día, se despiertan al amanecer con los pensamientos más preocupantes, ridículos o imposibles.

Se considera que las mujeres sufren más de insomnio Los cambios hormonales a partir de los 40 años afectan el descanso. A menudo estamos hablando de mujeres con un horario de trabajo triple: trabajo asalariado, hogar y niños. Otro factor sería la proximidad de la menopausia.

Razones y consecuencias del insomnio en adultos

Según Matthew Walker, director del Human Sleep Science Center de la Universidad de California, Berkeley, la disminución del sueño profundo ocurre a partir de los 30 años . Este sueño profundo es la mitad de largo a los 50 años que en la adolescencia.

Mira también:   Aprenda siete consejos que le ayudarán a sobrellevar el estrés

El psiquiatra Michael Vitiello, que estudia ciencias del comportamiento en la Universidad de Washington, anotó que las mujeres encuentran más inconveniente volver a dormir por la noche. De todos modos, el problema afecta a ambos sexos.

Existen hasta 100 tipos de trastornos del sueño . Y se estima que la mitad de la población ha sufrido alguna vez una situación de insomnio.

Antonio Culebras decidió concienciar sobre la importancia del sueño y el descanso nocturno, y organizó el «Día Mundial del Sueño» en España.

Culebras dice » 15 minutos deberían ser suficientes para dormir» . Por lo tanto, la cantidad de sueño debe estar entre siete y nueve horas; también se recomienda dormir con una temperatura que no supere los 19 grados.

Cómo dormir mejor después de 40

Obtener una terapia es el consejo número uno en todas las clasificaciones de cómo mejorar el sueño nocturno. A menudo a el insomnio puede estar asociado con ansiedad . En las terapias, uno puede hablar directamente de los pensamientos problemáticos que aparecen en la noche.

El yoga y las técnicas de respiración son fundamentales para dormir mejor después de los 40 años. También mejora el sueño ejercicios llamados mindfulness , que incluyen sesiones de concentración y meditación. Estas prácticas ayudan a calmar la mente y liberarla de pensamientos negativos.

Controlar las olas de calor premenopáusicas es otra manera de mejorar el descanso de las mujeres . Eso es lo que dice Shalini Manchanda, a cargo del programa de Medicina del Sueño del Instituto de Salud de la Universidad de Indiana. El calor o las olas de calor producen, en estos casos, un sueño inestable.

Mira también:   ¿El ejercicio físico puede causar el nacimiento de un bebé prematuro?

Un trastorno del sueño que muchas personas sufren sin darse cuenta es la apnea del sueño. En este caso, los hombres son los más afectados. En la apnea del sueño, usted deja de respirar durante unos segundos mientras duerme ; por la mañana, la sensación es que no ha dormido en absoluto.

Como último consejo para dormir mejor después de 40 años, vale la pena mencionar la práctica regular de deportes. Preferiblemente por la mañana, es la actividad deportiva moderada la que mejor prepara al cuerpo para un merecido descanso .

Algunos hábitos saludables, como acostarse sin hambre, evitar discusiones, apagar el teléfono y las redes sociales, son otras maneras inteligentes de asegurar un sueño profundo por más tiempo.

Cinco remedios para el dolor de cabeza: opciones naturales Los dolores de cabeza pueden ser causados por la lujuria muscular, el estrés y muchas otras razones. Pero hay remedios naturales y muy eficaces para el dolor de cabeza. Leer más

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