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Tips para dormir y descansar mejor

¡Ojo! Si al poner la cabeza en la almohada, te quedas dormido inmediatamente ¡tienes un trastorno de sueño! Tanto como si tardas más de 1 hora en dormirte y sobre todo:

Si despiertas tan o más cansado que un día antes, quiere decir que no estás descansando ni durmiendo bien.

Por eso, cortesía del Dr. Reyes Haro (Presidente emérito de la Sociedad Mexicana de Sueño), van estos tips para descansar y dormir mejor:

1. Haz Ejercicio. Es importante que lo hagas en el horario que te vaya mejor. Hay personas que si entrenan por la noche les cuesta más trabajo conciliar el sueño, por el efecto de la adrenalina y dopamina; sin embargo, como también se libera serotonina, posteriormente viene una relajación que ayuda al descanso profundo. Para dormir mejor, si entrenas en la noche:

  • Haz una caminata ligera después de las pesas o el HIIT, 15 minutos lentos bastan.
  • Si haces cardio en la noche, que sea a intensidad moderada (trote ligero, caminata rápida o natación).

caminata tips para dormir mejor

2. Duerme y despierta a la misma hora, manteniendo un rango de 6 a 8 horas. Si te acostumbras a despertar a la misma hora, eventualmente (luego de 3 semanas) tendrás sueño más temprano, y así podrás completar al menos 4 ciclos de sueño (cada ciclo de sueño dura 1.5hrs) por día.

3. Evita dormir siesta, especialmente si padeces de insomnio; si sientes que la necesitas ¡que sea corta!

TESTOSTERONA LO QUE DEBES SABER Y NOS HAS PREGUNTADO

4. Cena ligero y evita los líquidos 3hrs antes. Restríngelos para que no te despierten las ganas de ir al baño.

5. Evita la nicotina, cafeína y alcohol en horas previas a dormir.

no fumar tips para dormir mejor

6- Ubica la postura q te gusta para dormir. Y respira hondo y pausado al acostarte.

CONSEJOS PARA DORMIR MEJOR

7- Para un sueño reparador, no te duermas con la TV, tablet, computadora o smartphone encendido. ¡Y de verdad! No pongas el mobile debajo o al lado de la almohada. La energía que emanan no permite un descanso completo. Si tienes luces de standby (el foquito en aparatos o modem) cerca o de frente, tápalos con un trapo o algo, porque aunque parecen muy leves ¡si hacen que tu cerebro tenga actividad y no descanse!

Si tienes demasiados foquitos en la habitación ¡usa un antifaz!

¡Ya sabes! No pases por alto la falta de sueño, intenta estos tips y si no lo logras, acude con un médico para que te ayude ¡es fundamental el descanso! Entre menos duermas, ¡más difícil será que te mantengas en forma! La falta de sueño hace producir más ghrelina que estimula el apetito y menos leptina que lo suprime.

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