Si estás leyendo esto, lo más probable es que no estás durmiendo bien, ni lo suficiente, así que sigue estos consejos básicos para que puedas dormir mejor. El secreto de obtener una buena noche de descanso es primordialmente auto estudiarte. Cuestiona todo tu comportamiento y mejora según tus hallazgos. ¿Te vas a la cama muy tarde? ¿Le prestas mucha atención al celular? ¿No apagas la televisión? Considera todos estos puntos y más.
La cantidad de horas de sueño que cada ser humano debe tener es relativo a la persona, sus circunstancias de vida y su edad, por lo que realmente solamente la persona debe reconocer si está descansando lo suficiente o no. Conoce y escucha tu cuerpo, ¿como te sientes? ¿Realmente tienes sueño, o estás cansado? (No es lo mismo).
La realidad es que vivimos una vida tan ajorada que cuatro de cada cinco personas sufren de problemas de sueño, sin embargo no tiene que ser permanente.
La mejor persona para determinar cuánto sueño necesita es usted. Si se siente cansado, probablemente necesite dormir más. Pero la ciencia ofrece una orientación más específica. Las personas que duermen siete horas por noche son más saludables y viven más tiempo. Dormir menos de siete horas se asocia con una variedad de problemas de salud que incluyen obesidad, enfermedades cardíacas, depresión y función inmune deteriorada. Pero las necesidades de sueño varían mucho según el individuo. La edad, la genética, el estilo de vida y el medio ambiente juegan un papel importante. La National Sleep Foundation actualizó recientemente sus recomendaciones de sueño según la edad.
Mantenga un diario de sueño
Incluso si cree que está durmiendo lo suficiente, puede sorprenderse una vez que vea sus patrones de sueño en blanco y negro. Algunos de los nuevos rastreadores de actividad controlarán sus patrones de sueño por usted, pero también puede hacerlo fácilmente usted mismo. Para la próxima semana, lleve un diario de sueño:
1. Escriba la hora en que se acuesta y la hora en que se despierta.
2. Determine la cantidad total de horas que duerme. Tenga en cuenta si tomó siestas o se despertó en medio de la noche.
3. Tenga en cuenta cómo se sintió en la mañana. ¿Refrescado y listo para conquistar el mundo? ¿O aturdido y fatigado?
Un diario del sueño no solo le brindará información importante sobre sus hábitos de sueño, sino que será útil para su médico si cree que padece un trastorno del sueño. Adquiera un artefacto como un FITBIT para un patrón mas preciso y facil de su sueño.
Tómese unas vacaciones de su despertador
¿Desea identificar realmente sus necesidades individuales de sueño? Pruebe este experimento de «vacaciones de sueño». Para hacer esto, necesitará dos semanas cuando no tenga un lugar para estar a una hora específica de la mañana. Si tiene un trabajo flexible, puede hacerlo en cualquier momento, o puede que tenga que esperar hasta unas vacaciones.
El experimento requiere un poco de disciplina:
1. Elija la misma hora de acostarse todas las noches.
2. Apaga la alarma.
3. Registre la hora en que se despierta.
Lo más probable es que duermas más durante los primeros días, porque estás recuperando el sueño perdido, por lo que los primeros días de datos no serán útiles. Pero en el transcurso de unas pocas semanas, si cumple con la hora de acostarse programada y se permite despertarse naturalmente, comenzará a ver emerger un patrón de cuántas horas de sueño necesita su cuerpo cada noche.
Una vez que determine sus necesidades naturales de sueño, piense en el tiempo que necesita para despertarse a tiempo para ir al trabajo o la escuela y elija una hora de acostarse que le permita dormir lo suficiente como para despertarse naturalmente.
Recuerda que mejorar tu patrón de sueño trae consigo varios beneficios al resto tu salud. Estudios confirman que las personas que no duermen bien, son mas propensos de sufrir de condiciones cardiovasculares, presión alta y problemas para recordar.
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