Cómo mejorar la calidad de sueño si padeces insomnio

El insomnio puede tener dos orígenes: orgánicos y emocionales, psicológicos o psiquiátricos.

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1. Orgánico

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Fuente: Dra. María Elena Mazzola, jefa de la Unidad de Medicina del Sueño de Fleni.

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Otra actividad que puede perjudicar la calidad de sueño es el uso de las pantallas como los celulares, tablets o computadoras antes de dormir porque la “luz azul” que emiten estos dispositivos es similar al sol.

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¿Cuáles son los efectos que puede generar el insomnio?

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[{"selector":"#anim-a8d8abc9-bcf1-4fd0-8902-93cc777f3238","keyframes":{"opacity":[0,1]},"delay":700,"duration":600,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}] [{"selector":"#anim-4c0d4e39-563d-4ad5-8ef6-b7f70203abec","keyframes":{"transform":["translate3d(116.66667%, 0px, 0)","translate3d(0px, 0px, 0)"]},"delay":700,"duration":600,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}] [{"selector":"#anim-256d6459-8eb3-4e92-b814-3546fe59fec3","keyframes":{"opacity":[0,1]},"delay":800,"duration":600,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}] [{"selector":"#anim-76f4511f-9c06-4f74-97d8-9e9a6e37761f","keyframes":{"transform":["translate3d(116.66667%, 0px, 0)","translate3d(0px, 0px, 0)"]},"delay":800,"duration":600,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}] [{"selector":"#anim-da148417-982b-4128-a3d6-6ee2fb250c88","keyframes":{"opacity":[0,1]},"delay":900,"duration":600,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}] [{"selector":"#anim-9852c4b9-eb9f-4cc8-81de-bafd32968b6f","keyframes":{"transform":["translate3d(117.02128%, 0px, 0)","translate3d(0px, 0px, 0)"]},"delay":900,"duration":600,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}] [{"selector":"#anim-c0b77d7b-2a94-4230-8bdb-ae0d3df41e15","keyframes":{"opacity":[0,1]},"delay":1000,"duration":600,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}] [{"selector":"#anim-10915654-2654-455e-9def-97bcca302d85","keyframes":{"transform":["translate3d(116.60778%, 0px, 0)","translate3d(0px, 0px, 0)"]},"delay":1000,"duration":600,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}] [{"selector":"#anim-64855c7d-6e61-429e-85a1-938fd1402698","keyframes":{"opacity":[0,1]},"delay":1100,"duration":600,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}] [{"selector":"#anim-c2576379-8c98-46c0-a638-79bdaa1276b1","keyframes":{"transform":["translate3d(104.10095%, 0px, 0)","translate3d(0px, 0px, 0)"]},"delay":1100,"duration":600,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}] [{"selector":"#anim-bbb27b82-f14c-4382-a9f3-cd6aa9481ada","keyframes":{"opacity":[0,1]},"delay":0,"duration":600,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}] [{"selector":"#anim-6dc24963-6476-4fd7-bb82-e506e398223e","keyframes":{"transform":["translate3d(0px, 293.86944%, 0)","translate3d(0px, 0px, 0)"]},"delay":0,"duration":600,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}] Fuente: Dra. María Elena Mazzola, jefa de la Unidad de Medicina del Sueño de Fleni.

¿Qué hábitos cotidianos podemos hacer para mejorar la calidad del sueño?

[{"selector":"#anim-230d8bc8-4f7d-4b97-a72a-3f0e63e8f99c","keyframes":{"transform":["translate3d(-120.06803%, 0px, 0)","translate3d(0px, 0px, 0)"]},"delay":0,"duration":600,"easing":"cubic-bezier(0.4, 0.4, 0.0, 1)","fill":"both"}] [{"selector":"#anim-2d24ad0e-f916-451c-9cf5-da623cba6c72","keyframes":{"opacity":[0,1]},"delay":0,"duration":600,"easing":"cubic-bezier(0.4, 0.4, 0.0, 1)","fill":"both"}] [{"selector":"#anim-5d56189e-44c0-499a-b634-3e4438ca3988","keyframes":{"transform":["scale(0.15)","scale(1)"]},"delay":0,"duration":600,"easing":"cubic-bezier(0.4, 0.4, 0.0, 1)","fill":"forwards"}] [{"selector":"#anim-a95f6377-23ea-4eae-acb4-3eea0c92b6ec","keyframes":{"transform":["translate3d(-120.06803%, 0px, 0)","translate3d(0px, 0px, 0)"]},"delay":0,"duration":600,"easing":"cubic-bezier(0.4, 0.4, 0.0, 1)","fill":"both"}] [{"selector":"#anim-f9e596c2-2647-4998-a242-f9fe1ea6fda8","keyframes":{"opacity":[0,1]},"delay":0,"duration":600,"easing":"cubic-bezier(0.4, 0.4, 0.0, 1)","fill":"both"}] [{"selector":"#anim-984967c9-e108-4c74-8ddb-7aab0f777069","keyframes":{"transform":["scale(0.15)","scale(1)"]},"delay":0,"duration":600,"easing":"cubic-bezier(0.4, 0.4, 0.0, 1)","fill":"forwards"}]

Cenar hasta dos horas antes de acostarnos y, entre la cena y el momento en que nos vamos a dormir, desconectarnos de las pantallas.

[{"selector":"#anim-8d83355a-e04f-4afd-88a4-35a0629d6d34","keyframes":{"transform":["translate3d(-114.8265%, 0px, 0)","translate3d(0px, 0px, 0)"]},"delay":0,"duration":600,"easing":"cubic-bezier(0.4, 0.4, 0.0, 1)","fill":"both"}] [{"selector":"#anim-f5acb331-15af-49c0-abbc-33f6e552e5b7","keyframes":{"opacity":[0,1]},"delay":0,"duration":600,"easing":"cubic-bezier(0.4, 0.4, 0.0, 1)","fill":"both"}] [{"selector":"#anim-40072553-1056-4cb7-974c-f83048214dd2","keyframes":{"transform":["scale(0.15)","scale(1)"]},"delay":0,"duration":600,"easing":"cubic-bezier(0.4, 0.4, 0.0, 1)","fill":"forwards"}] [{"selector":"#anim-59bc8f8e-a09d-4f21-8033-37a97738a06e","keyframes":{"opacity":[0,1]},"delay":0,"duration":600,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}] [{"selector":"#anim-3071304e-e8fa-49e1-af53-24cdbb7add4d","keyframes":{"transform":["translate3d(0px, 207.96649%, 0)","translate3d(0px, 0px, 0)"]},"delay":0,"duration":600,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}] [{"selector":"#anim-390d0843-2193-4ddb-8eee-c0d211cc9c33","keyframes":[{"transform":"rotate(-540deg) scale(0.1)","opacity":0},{"transform":"none","opacity":1}],"delay":0,"duration":1000,"easing":"cubic-bezier(0.4, 0.4, 0.0, 1)","fill":"both","iterations":1}] Fuente: Dra. María Elena Mazzola, jefa de la Unidad de Medicina del Sueño de Fleni, y Facundo Nogueira, coordinador del laboratorio de sueño del Hospital de Clínicas y del Centro de Diagnóstico Rossi.

Hacer alguna actividad relajante antes de dormir: yoga o meditación, ejercicios de elongación, tomar una ducha de agua caliente o leer un libro con la luz tenue.

[{"selector":"#anim-f6881a94-1d4e-48c9-8f3a-1a7c45c3ae21","keyframes":{"transform":["translate3d(-114.8265%, 0px, 0)","translate3d(0px, 0px, 0)"]},"delay":0,"duration":600,"easing":"cubic-bezier(0.4, 0.4, 0.0, 1)","fill":"both"}] [{"selector":"#anim-7b833f86-9734-4990-b84d-8410e44b33cc","keyframes":{"opacity":[0,1]},"delay":0,"duration":600,"easing":"cubic-bezier(0.4, 0.4, 0.0, 1)","fill":"both"}] [{"selector":"#anim-41a88bff-e404-49cf-b7b6-12a666fedc94","keyframes":{"transform":["scale(0.15)","scale(1)"]},"delay":0,"duration":600,"easing":"cubic-bezier(0.4, 0.4, 0.0, 1)","fill":"forwards"}] [{"selector":"#anim-b4d75cf8-3f10-4ef0-9e51-d911cf4d2711","keyframes":{"opacity":[0,1]},"delay":0,"duration":600,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}] [{"selector":"#anim-dead3f3f-1096-4b10-a3c6-848ffe27f27c","keyframes":{"transform":["translate3d(0px, 207.96649%, 0)","translate3d(0px, 0px, 0)"]},"delay":0,"duration":600,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}] [{"selector":"#anim-42b0db0b-8e71-4f9d-91c3-8e0a9a382a82","keyframes":[{"transform":"rotate(-540deg) scale(0.1)","opacity":0},{"transform":"none","opacity":1}],"delay":0,"duration":1000,"easing":"cubic-bezier(0.4, 0.4, 0.0, 1)","fill":"both","iterations":1}] Fuente: Dra. María Elena Mazzola, jefa de la Unidad de Medicina del Sueño de Fleni, y Facundo Nogueira, coordinador del laboratorio de sueño del Hospital de Clínicas y del Centro de Diagnóstico Rossi.

Practicar actividad física dos horas antes de la hora del sueño.

[{"selector":"#anim-60d76546-6179-4c9c-9868-34bbff04cf21","keyframes":{"transform":["translate3d(-115.45741%, 0px, 0)","translate3d(0px, 0px, 0)"]},"delay":0,"duration":600,"easing":"cubic-bezier(0.4, 0.4, 0.0, 1)","fill":"both"}] [{"selector":"#anim-6958afad-5e70-4867-982b-628a81a7fcfd","keyframes":{"opacity":[0,1]},"delay":0,"duration":600,"easing":"cubic-bezier(0.4, 0.4, 0.0, 1)","fill":"both"}] [{"selector":"#anim-80bfefca-4a1f-415f-9c56-55722bbebd3b","keyframes":{"transform":["scale(0.15)","scale(1)"]},"delay":0,"duration":600,"easing":"cubic-bezier(0.4, 0.4, 0.0, 1)","fill":"forwards"}] [{"selector":"#anim-69621932-c5f3-4453-9ef0-ae3e0ba702f7","keyframes":{"opacity":[0,1]},"delay":0,"duration":600,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}] [{"selector":"#anim-ce9c886d-8b5e-4535-a564-9526eb11611c","keyframes":{"transform":["translate3d(0px, 207.96649%, 0)","translate3d(0px, 0px, 0)"]},"delay":0,"duration":600,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}] [{"selector":"#anim-00ba8061-93d2-415a-b12d-81a4d7db8c46","keyframes":[{"transform":"rotate(-540deg) scale(0.1)","opacity":0},{"transform":"none","opacity":1}],"delay":0,"duration":1000,"easing":"cubic-bezier(0.4, 0.4, 0.0, 1)","fill":"both","iterations":1}] Fuente: Dra. María Elena Mazzola, jefa de la Unidad de Medicina del Sueño de Fleni, y Facundo Nogueira, coordinador del laboratorio de sueño del Hospital de Clínicas y del Centro de Diagnóstico Rossi.

Evitar el uso de estimulantes como café, té, mate, chocolate, bebidas cola después de las 17 horas.

[{"selector":"#anim-d7d9c60c-15b6-41ca-a78a-c82561323190","keyframes":{"transform":["translate3d(-115.14196%, 0px, 0)","translate3d(0px, 0px, 0)"]},"delay":0,"duration":600,"easing":"cubic-bezier(0.4, 0.4, 0.0, 1)","fill":"both"}] [{"selector":"#anim-ff133bab-9524-4f09-8f46-ff0e9144ce2d","keyframes":{"opacity":[0,1]},"delay":0,"duration":600,"easing":"cubic-bezier(0.4, 0.4, 0.0, 1)","fill":"both"}] [{"selector":"#anim-9dfa04e1-ea2a-4260-8ea4-8c40cc2cfaaf","keyframes":{"transform":["scale(0.15)","scale(1)"]},"delay":0,"duration":600,"easing":"cubic-bezier(0.4, 0.4, 0.0, 1)","fill":"forwards"}] [{"selector":"#anim-58017e86-7b1c-4384-a58a-b0491000e735","keyframes":{"opacity":[0,1]},"delay":0,"duration":600,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}] [{"selector":"#anim-bcb4a63b-5489-451d-b808-bd370c70993e","keyframes":{"transform":["translate3d(0px, 207.96649%, 0)","translate3d(0px, 0px, 0)"]},"delay":0,"duration":600,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}] [{"selector":"#anim-c9cf642e-55ee-4ec6-b48f-893a23815c77","keyframes":[{"transform":"rotate(-540deg) scale(0.1)","opacity":0},{"transform":"none","opacity":1}],"delay":0,"duration":1000,"easing":"cubic-bezier(0.4, 0.4, 0.0, 1)","fill":"both","iterations":1}] Fuente: Dra. María Elena Mazzola, jefa de la Unidad de Medicina del Sueño de Fleni, y Facundo Nogueira, coordinador del laboratorio de sueño del Hospital de Clínicas y del Centro de Diagnóstico Rossi.

Evitar dormir siesta, y, si se hace, que sean breves y no después de las 17 horas.

[{"selector":"#anim-193cdde7-e99f-44ce-bee7-4494426c1b7e","keyframes":{"transform":["translate3d(-114.51104%, 0px, 0)","translate3d(0px, 0px, 0)"]},"delay":0,"duration":600,"easing":"cubic-bezier(0.4, 0.4, 0.0, 1)","fill":"both"}] [{"selector":"#anim-0da351e5-6d3a-41cb-bf30-7b9b69c05ca8","keyframes":{"opacity":[0,1]},"delay":0,"duration":600,"easing":"cubic-bezier(0.4, 0.4, 0.0, 1)","fill":"both"}] [{"selector":"#anim-bc0cb728-a680-4454-bcd9-1858116d1cd1","keyframes":{"transform":["scale(0.15)","scale(1)"]},"delay":0,"duration":600,"easing":"cubic-bezier(0.4, 0.4, 0.0, 1)","fill":"forwards"}] [{"selector":"#anim-521c6201-a47c-4546-80b3-206801c8402f","keyframes":{"opacity":[0,1]},"delay":0,"duration":600,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}] [{"selector":"#anim-f17091cf-9256-4209-8b9f-4dbab99f34e6","keyframes":{"transform":["translate3d(0px, 209.85325%, 0)","translate3d(0px, 0px, 0)"]},"delay":0,"duration":600,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}] [{"selector":"#anim-32bbc49a-455a-4367-a06a-05b518997825","keyframes":[{"transform":"rotate(-540deg) scale(0.1)","opacity":0},{"transform":"none","opacity":1}],"delay":0,"duration":1000,"easing":"cubic-bezier(0.4, 0.4, 0.0, 1)","fill":"both","iterations":1}] Fuente: Dra. María Elena Mazzola, jefa de la Unidad de Medicina del Sueño de Fleni, y Facundo Nogueira, coordinador del laboratorio de sueño del Hospital de Clínicas y del Centro de Diagnóstico Rossi.

No tomar mucho líquido después de la cena y antes de dormir. Así no darán ganas de levantarse para ir al baño en la mitad de la noche.

[{"selector":"#anim-ee9b75e4-c786-4e2a-99f7-688a618cd8fe","keyframes":{"transform":["translate3d(-115.14196%, 0px, 0)","translate3d(0px, 0px, 0)"]},"delay":0,"duration":600,"easing":"cubic-bezier(0.4, 0.4, 0.0, 1)","fill":"both"}] [{"selector":"#anim-637d7b2c-a707-4fae-853e-6cf97c046ef1","keyframes":{"opacity":[0,1]},"delay":0,"duration":600,"easing":"cubic-bezier(0.4, 0.4, 0.0, 1)","fill":"both"}] [{"selector":"#anim-f4d8d66c-ee0c-4af3-a29f-d62057e9c571","keyframes":{"transform":["scale(0.15)","scale(1)"]},"delay":0,"duration":600,"easing":"cubic-bezier(0.4, 0.4, 0.0, 1)","fill":"forwards"}] [{"selector":"#anim-224b26f3-c488-43bd-95ed-679cb6e9b61a","keyframes":{"opacity":[0,1]},"delay":0,"duration":600,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}] [{"selector":"#anim-234ac89a-9bf8-4bd6-a32f-fd99da61b379","keyframes":{"transform":["translate3d(0px, 209.85325%, 0)","translate3d(0px, 0px, 0)"]},"delay":0,"duration":600,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}] [{"selector":"#anim-5bb63bc1-e653-41c5-b677-8740e408d3ae","keyframes":[{"transform":"rotate(-540deg) scale(0.1)","opacity":0},{"transform":"none","opacity":1}],"delay":0,"duration":1000,"easing":"cubic-bezier(0.4, 0.4, 0.0, 1)","fill":"both","iterations":1}] Fuente: Dra. María Elena Mazzola, jefa de la Unidad de Medicina del Sueño de Fleni, y Facundo Nogueira, coordinador del laboratorio de sueño del Hospital de Clínicas y del Centro de Diagnóstico Rossi.

Al acostarse, evitar traer a la mente preocupaciones o pensamientos que angustian. Y si vienen, dejarlas de lado o tratar de evocar algo que nos reconforte, nos de paz y tranquilidad.

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Cómo mejorar la calidad de sueño si padeces insomnio

El insomnio puede tener dos orígenes: orgánicos y emocionales, psicológicos o psiquiátricos.

1. Orgánico

Digestivo

Articulatorios

Cardíacos o respiratorios

Síndrome de apnea del sueño

Fuente: Dra. María Elena Mazzola, jefa de la Unidad de Medicina del Sueño de Fleni.

Fuente: Dra. María Elena Mazzola, jefa de la Unidad de Medicina del Sueño de Fleni.

Fuente: Dra. María Elena Mazzola, jefa de la Unidad de Medicina del Sueño de Fleni.

Fuente: Dra. María Elena Mazzola, jefa de la Unidad de Medicina del Sueño de Fleni.

2.Emocional, psicológico o psiquiátrico

Estrés

Angustia

Depresión

Otra actividad que puede perjudicar la calidad de sueño es el uso de las pantallas como los celulares, tablets o computadoras antes de dormir porque la “luz azul” que emiten estos dispositivos es similar al sol.

¿Cuáles son los efectos que puede generar el insomnio?

Fatiga y somnolencia diurna.

Alteraciones en la capacidad de concentración.

Alteraciones del comportamiento como irritabilidad.

Falta de motivación.

Riesgo de abusar de estimulantes.

Menor desempeño académico.

Tendencia al sobrepeso.

Síntomas físicos como los dolores.

Alteraciones digestivas.

¿Qué hábitos cotidianos podemos hacer para mejorar la calidad del sueño?

Cenar hasta dos horas antes de acostarnos y, entre la cena y el momento en que nos vamos a dormir, desconectarnos de las pantallas.

1.

Hacer alguna actividad relajante antes de dormir: yoga o meditación, ejercicios de elongación, tomar una ducha de agua caliente o leer un libro con la luz tenue.

2.

Practicar actividad física dos horas antes de la hora del sueño.

3.

Evitar el uso de estimulantes como café, té, mate, chocolate, bebidas cola después de las 17 horas.

4.

Evitar dormir siesta, y, si se hace, que sean breves y no después de las 17 horas.

5.

No tomar mucho líquido después de la cena y antes de dormir. Así no darán ganas de levantarse para ir al baño en la mitad de la noche.

6.

Al acostarse, evitar traer a la mente preocupaciones o pensamientos que angustian. Y si vienen, dejarlas de lado o tratar de evocar algo que nos reconforte, nos de paz y tranquilidad.

7.

¿Querés saber más sobre este tema?

Leé esta nota

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