{"id":2365,"date":"2021-10-28T18:04:59","date_gmt":"2021-10-28T18:04:59","guid":{"rendered":"https:\/\/drlazarraga.com\/?p=2365"},"modified":"2021-10-28T18:04:59","modified_gmt":"2021-10-28T18:04:59","slug":"claves-para-dormir-de-forma-profunda","status":"publish","type":"post","link":"https:\/\/drlazarraga.com\/blog\/claves-para-dormir-de-forma-profunda\/","title":{"rendered":"Claves para dormir de forma profunda"},"content":{"rendered":"\n<p><strong>Todos sabemos lo importante que es un sue\u00f1o reparador para el nivel de energ\u00eda y el estado de \u00e1nimo<\/strong> del d\u00eda siguiente. Por lo tanto, puede ser extremadamente molesto no poder conciliar el sue\u00f1o y dar vueltas toda la noche.<\/p>\n\n\n\n<p>Para ayudar a quienes tienen problemas para dormir,&nbsp;hemos creado un ritual a la hora de dormir que siempre da los mejores resultados.<\/p>\n\n\n\n<p>Estos son los siete elementos esenciales de este ritual para probar antes de acostarse:<\/p>\n\n\n\n<h2 class=\"wp-block-heading\"><span id=\"Monitorear_la_calidad_del_sueno\">Monitorear la calidad del sue\u00f1o<\/span><\/h2>\n\n\n\n<p><strong>Hacer un seguimiento de la duraci\u00f3n y la calidad del sue\u00f1o<\/strong> es importante porque te ayudar\u00e1 a darte cuenta de qu\u00e9 te hace dormir bien y qu\u00e9 no. Los relojes inteligentes y las pulseras inteligentes son una soluci\u00f3n eficaz para realizar un seguimiento de su patr\u00f3n de sue\u00f1o todas las noches. Pueden decirle cu\u00e1nto durmi\u00f3 o cu\u00e1ntas horas de sue\u00f1o profundo tuvo.<\/p>\n\n\n\n<h2 class=\"wp-block-heading\"><span id=\"Evite_la_cafeina_despues_de_las_1400\">Evite la cafe\u00edna despu\u00e9s de las 14:00<\/span><\/h2>\n\n\n\n<p><strong>La cafe\u00edna es un estimulante que afectar\u00e1 la calidad de tu sue\u00f1o<\/strong>, incluso si no crees que te afecta. Muchas personas beben caf\u00e9, bebidas energ\u00e9ticas o cola por la noche, y luego se quejan de que no duermen bien. No consuma cafe\u00edna despu\u00e9s de las&nbsp;14&nbsp;horas, especialmente si es sensible a esta sustancia.<\/p>\n\n\n\n<h2 class=\"wp-block-heading\"><span id=\"Duerme_en_una_cueva\">Duerme en una \"cueva\"<\/span><\/h2>\n\n\n\n<p>Aseg\u00farese de que est\u00e9 fresco y completamente oscuro en su dormitorio. Debe haber oscuridad total para dormir lo mejor posible. Adem\u00e1s,<strong> la temperatura en el dormitorio debe ser de 18,5 grados cent\u00edgrados<\/strong>.<\/p>\n\n\n\n<figure class=\"wp-block-image size-large\"><img decoding=\"async\" width=\"960\" height=\"445\" src=\"http:\/\/drlazarraga.com\/blog\/wp-content\/uploads\/2021\/10\/dormir-bien.jpg\" alt=\"Dormir bien\" class=\"wp-image-2369\" srcset=\"https:\/\/drlazarraga.com\/blog\/wp-content\/uploads\/2021\/10\/dormir-bien.jpg 960w, https:\/\/drlazarraga.com\/blog\/wp-content\/uploads\/2021\/10\/dormir-bien-300x139.jpg 300w, https:\/\/drlazarraga.com\/blog\/wp-content\/uploads\/2021\/10\/dormir-bien-768x356.jpg 768w\" sizes=\"(max-width: 960px) 100vw, 960px\" \/><\/figure>\n\n\n\n<h2 class=\"wp-block-heading\"><span id=\"Evite_la_luz_azul_antes_de_acostarse\">Evite la luz azul antes de acostarse<\/span><\/h2>\n\n\n\n<p>La exposici\u00f3n a los ordenadores port\u00e1tiles, tel\u00e9fonos y luces LED le indica al cerebro que no es de noche, sino de d\u00eda completo. Por lo tanto, su cuerpo no produce melatonina, una sustancia que le proporciona un sue\u00f1o profundo. <strong>Apague las luces 90 minutos antes de acostarse<\/strong> y, si necesita usar un protector de pantalla, configure un filtro que reduzca la intensidad de la luz azul.<\/p>\n\n\n\n<h2 class=\"wp-block-heading\"><span id=\"Vacia_tu_mente\">Vacia tu mente<\/span><\/h2>\n\n\n\n<p><strong>Cree una rutina a la hora de acostarse para evitar los dispositivos electr\u00f3nicos<\/strong>, pero para escribir en un diario durante cinco minutos. De esta forma te distraes de los pensamientos que no te dan paz y de las preocupaciones que te provocan ansiedad. Otra soluci\u00f3n es leer ficci\u00f3n durante diez minutos para calmarse y aliviar el estr\u00e9s.<\/p>\n\n\n\n<h2 class=\"wp-block-heading\"><span id=\"Acuestate_antes_de_las_2300\">Acu\u00e9state antes de las 23:00<\/span><\/h2>\n\n\n\n<p><strong>Si te acuestas despu\u00e9s de las 23, tu ritmo circadiano se altera y aumenta el nivel de cortisol<\/strong>, la hormona del estr\u00e9s. Adem\u00e1s, si hace ejercicio dos horas antes de acostarse, su cuerpo aumenta los niveles de adrenalina, la frecuencia card\u00edaca y la temperatura corporal, lo que le impide conciliar el sue\u00f1o con facilidad.<\/p>\n\n\n\n<h2 class=\"wp-block-heading\"><span id=\"Toma_Magnesio_de_calidad_antes_de_acostarte\">Toma Magnesio de calidad antes de acostarte<\/span><\/h2>\n\n\n\n<p>El Magnesio puede producir hasta 300 reacciones qu\u00edmicas en el cuerpo humano. El magnesio es un mineral esencial que promueve el sue\u00f1o, reduce el estr\u00e9s y refuerza el sistema inmunol\u00f3gico.<\/p>\n\n\n\n<p>El magnesio es un elemento insustituible en muchos de los pasos que nos permiten procesar las prote\u00ednas y convertirlas en las sustancias qu\u00edmicas que nos ayudan a sentir sue\u00f1o.<\/p>\n\n\n\n<p>Tambi\u00e9n ayuda a calmar el sistema nervioso, ayud\u00e1ndolo a trabajar m\u00e1s eficientemente, y juega un papel fundamental en la relajaci\u00f3n muscular y la funci\u00f3n nerviosa.<\/p>\n\n\n\n<p><strong>El magnesio tambi\u00e9n ayuda al cuerpo a mantener los niveles de GABA<\/strong>&nbsp;(\u00e1cido gamma-aminobut\u00edrico), un neurotransmisor que es el responsable de \u201cdesconectar\u201d el estado de vigilia.<\/p>\n\n\n\n<p>El magnesio tambi\u00e9n puede ayudar a que los niveles de dopamina del cuerpo aumenten, lo que puede mejorar nuestro estado de \u00e1nimo. Y si las migra\u00f1as nos mantienen despiertos, tambi\u00e9n pueden ayudar a aliviarlas.<\/p>\n\n\n\n<p>Doctor Lazarraga <\/p>\n\n<div class=\"kk-star-ratings\n     kksr-valign-bottom     kksr-align-center    \"\n    data-payload=\"{&quot;align&quot;:&quot;center&quot;,&quot;id&quot;:&quot;2365&quot;,&quot;slug&quot;:&quot;default&quot;,&quot;valign&quot;:&quot;bottom&quot;,&quot;reference&quot;:&quot;auto&quot;,&quot;count&quot;:&quot;1104&quot;,&quot;readonly&quot;:&quot;&quot;,&quot;score&quot;:&quot;4.2&quot;,&quot;best&quot;:&quot;5&quot;,&quot;gap&quot;:&quot;4&quot;,&quot;greet&quot;:&quot;\\u00bfQu\\u00e9 te ha parecido el articulo?&quot;,&quot;legend&quot;:&quot;4.2\\\/5 - (1104 votos)&quot;,&quot;size&quot;:&quot;20&quot;,&quot;width&quot;:&quot;98.8&quot;,&quot;_legend&quot;:&quot;{score}\\\/{best} - ({count} {votes})&quot;}\">\n    \n<div class=\"kksr-stars\">\n    \n<div class=\"kksr-stars-inactive\">\n            <div class=\"kksr-star\" data-star=\"1\" style=\"padding-right: 4px\">\n            \n\n<div class=\"kksr-icon\" style=\"width: 20px; height: 20px;\"><\/div>\n        <\/div>\n            <div class=\"kksr-star\" data-star=\"2\" style=\"padding-right: 4px\">\n            \n\n<div class=\"kksr-icon\" style=\"width: 20px; height: 20px;\"><\/div>\n        <\/div>\n            <div class=\"kksr-star\" data-star=\"3\" style=\"padding-right: 4px\">\n            \n\n<div class=\"kksr-icon\" style=\"width: 20px; height: 20px;\"><\/div>\n        <\/div>\n            <div class=\"kksr-star\" data-star=\"4\" style=\"padding-right: 4px\">\n            \n\n<div class=\"kksr-icon\" style=\"width: 20px; height: 20px;\"><\/div>\n        <\/div>\n            <div class=\"kksr-star\" data-star=\"5\" style=\"padding-right: 4px\">\n            \n\n<div class=\"kksr-icon\" style=\"width: 20px; height: 20px;\"><\/div>\n        <\/div>\n    <\/div>\n    \n<div class=\"kksr-stars-active\" style=\"width: 98.8px;\">\n            <div class=\"kksr-star\" style=\"padding-right: 4px\">\n            \n\n<div class=\"kksr-icon\" style=\"width: 20px; height: 20px;\"><\/div>\n        <\/div>\n            <div class=\"kksr-star\" style=\"padding-right: 4px\">\n            \n\n<div class=\"kksr-icon\" style=\"width: 20px; height: 20px;\"><\/div>\n        <\/div>\n            <div class=\"kksr-star\" style=\"padding-right: 4px\">\n            \n\n<div class=\"kksr-icon\" style=\"width: 20px; height: 20px;\"><\/div>\n        <\/div>\n            <div class=\"kksr-star\" style=\"padding-right: 4px\">\n            \n\n<div class=\"kksr-icon\" style=\"width: 20px; height: 20px;\"><\/div>\n        <\/div>\n            <div class=\"kksr-star\" style=\"padding-right: 4px\">\n            \n\n<div class=\"kksr-icon\" style=\"width: 20px; height: 20px;\"><\/div>\n        <\/div>\n    <\/div>\n<\/div>\n    \n<div class=\"kksr-legend\">\n            4.2\/5 - (1104 votos)    <\/div>\n<\/div>\n","protected":false},"excerpt":{"rendered":"<p>Todos sabemos lo importante que es un sue\u00f1o reparador para el nivel de energ\u00eda y el estado de \u00e1nimo del d\u00eda siguiente. Por lo tanto, puede ser extremadamente molesto no poder conciliar el sue\u00f1o y dar vueltas toda la noche. Para ayudar a quienes tienen problemas para dormir,&nbsp;hemos creado un ritual a la hora de &#8230; <a title=\"Claves para dormir de forma profunda\" class=\"read-more\" href=\"https:\/\/drlazarraga.com\/blog\/claves-para-dormir-de-forma-profunda\/\" aria-label=\"M\u00e1s en Claves para dormir de forma profunda\">Leer m\u00e1s<\/a><\/p>\n","protected":false},"author":1,"featured_media":2366,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[2],"tags":[],"class_list":["post-2365","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-salud","masonry-post","generate-columns","tablet-grid-50","mobile-grid-100","grid-parent","grid-50"],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v23.4 - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>Claves para dormir de forma profunda - Blog Lazarraga | Las \u00faltimas noticias que te interesan<\/title>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/drlazarraga.com\/blog\/claves-para-dormir-de-forma-profunda\/\" \/>\n<meta property=\"og:locale\" content=\"es_ES\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Claves para dormir de forma profunda - Blog Lazarraga | Las \u00faltimas noticias que te interesan\" \/>\n<meta property=\"og:description\" content=\"Todos sabemos lo importante que es un sue\u00f1o reparador para el nivel de energ\u00eda y el estado de \u00e1nimo del d\u00eda siguiente. Por lo tanto, puede ser extremadamente molesto no poder conciliar el sue\u00f1o y dar vueltas toda la noche. Para ayudar a quienes tienen problemas para dormir,&nbsp;hemos creado un ritual a la hora de ... 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