{"id":1747,"date":"2016-03-29T02:06:16","date_gmt":"2016-03-29T01:06:16","guid":{"rendered":"http:\/\/psicopico.com\/?p=1747"},"modified":"2021-12-20T21:38:25","modified_gmt":"2021-12-20T20:38:25","slug":"15-pautas-dormir-mejor-la-higiene-del-sueno","status":"publish","type":"post","link":"https:\/\/psicopico.com\/gl\/15-pautas-dormir-mejor-la-higiene-del-sueno\/","title":{"rendered":"15 pautas para durmir mellor: a hixiene do so\u00f1o"},"content":{"rendered":"<p style=\"text-align: justify;\">Se est\u00e1s a ler isto quizais esteas a dar voltas en cama, co m\u00f3bil na man, tentando buscar soluci\u00f3ns para caer en brazos de Morpheo e durmir como un beb\u00e9. Ben, pois xa est\u00e1s a cometer un primeiro erro para conseguir durmir de forma eficaz.<\/p>\n<p style=\"text-align: justify;\">Se non queres que a t\u00faa falta de so\u00f1o conv\u00e9rtase en cr\u00f3nico e derive nun trastorno que necesite un tratamento psicol\u00f3xico ou psicofarmacologico maior (normalmente os m\u00e9dicos recetan benzodiacepinas), quizais debas de prestar atenci\u00f3n a estas pequenas pautas de <strong>hixiene do so\u00f1o.<\/strong><\/p>\n<p style=\"text-align: justify;\">O <strong>insomnio<\/strong> forma parte dos trastornos primarios do so\u00f1o que son aqueles que aparecen como consecuencia dalgunha alteraci\u00f3n nos mecanismos do ciclo so\u00f1o-vixilia, en ocasi\u00f3ns agravada por factores psicol\u00f3xicos. Os outros trastornos do so\u00f1o que existen est\u00e1n relacionados cun trastorno mental, cunha enfermidade m\u00e9dica ou trastornos debidos ao so\u00f1o inducido por sustancias.<\/p>\n<p style=\"text-align: justify;\">Os <strong>trastornos primarios<\/strong> \u00e1 s\u00faa vez div\u00eddense en:<\/p>\n<ul style=\"text-align: justify;\">\n<li><strong>Disomnias<\/strong>: trastornos da cantidade, calidade e horario do so\u00f1o, como o insomnio ou o jet lag.<\/li>\n<li><strong>Parasomnias<\/strong>: acontecementos ou comportamentos problem\u00e1ticos que ocorren durante o so\u00f1o.<\/li>\n<\/ul>\n<p style=\"text-align: justify;\">Non te alarmes. Probablemente non te\u00f1as ning\u00fan destes tipos de trastornos se a falta de so\u00f1o non estache afectando o teu rendemento diario, sentes un malestar significativo ou non se produce polo menos 3 noites por semana. Non che autodiagnostiques sen consultar cun profesional!<\/p>\n<p style=\"text-align: justify;\">Dentro do insomnio \u00e1 s\u00faa vez pod\u00e9molo dividir en tres tipos:<\/p>\n<ul style=\"text-align: justify;\">\n<li>Insomnio inicial: Dificultade para conciliar o so\u00f1o.<\/li>\n<li>Insomnio medio: Espertar a media noite despois de conciliar o so\u00f1o, a\u00ednda que con dificultades.<\/li>\n<li>Insomnio terminal: Espertar antes da hora usual de facelo, con incapacidade para reemprender o so\u00f1o.<\/li>\n<\/ul>\n<p style=\"text-align: justify;\">Ben, unha vez feita a introduci\u00f3n vaiamos ao que interesa.<\/p>\n<h4 style=\"text-align: justify;\"><span style=\"color: #000080;\">15 pautas psicol\u00f3xicas para ter unha boa hixiene do so\u00f1o<\/span><\/h4>\n<p style=\"text-align: justify;\">Do que se trata con ter unha boa hixiene do so\u00f1o \u00e9 educar para mellorar os factores ambientais e reducir os malos h\u00e1bitos que afecten negativamente ao so\u00f1o.<\/p>\n<ol style=\"text-align: justify;\">\n<li>D\u00e9itache para durmir s\u00f3 cando se te\u00f1a so\u00f1o. A\u00ednda que te deites normalmente \u00e1 mesma hora, se un d\u00eda polo que sexa non tes so\u00f1o, non vaias a cama. O \u00fanico que far\u00e1s \u00e9 seguir activando o cerebro repasando o d\u00eda, planificando o seguinte ou preocup\u00e1ndoche porque non d\u00e1s durmido, normal, non tes so\u00f1o.<\/li>\n<li>Relacionado co anterior, non permanecer en cama sen durmir m\u00e1is de 15-2ou minutos sen durmir. Se non te d\u00e1s durmido, levanta o cu un pouco e rel\u00e1xache f\u00f3ra dela, un paseo pola casa pode axudar a conciliar o so\u00f1o. Si, xa sei que se est\u00e1 moi calentito debaixo das sabas nunha noite de inverno pero&#8230;<\/li>\n<li>Se danche as tantas da noite e non d\u00e1s durmido, NON atrases o espertador. Tes que levantarche \u00e1s horas que tes programadas. Se tes so\u00f1o, recuperaralo a noite seguinte.<\/li>\n<li>Evita durmir durante o d\u00eda. A famosa sesta de despois de comer darache enerx\u00edas para manterche activado durante a noite. Se necesitas a sesta que non sexa de m\u00e1is de 20 minutos e nunca entrada a tarde-noite.<\/li>\n<li>A cama e o dormitorio s\u00f3 \u00fasanse para durmir. \u00c9 moi com\u00fan a xente que o usa para ler antes de durmir, ver algunha serie, estudar, falar, etc&#8230;Temos que afacer ao noso cerebro a que identifique a cama con durmir. Incrementar a actividade mental non vai axudar a durmir. Vale, en cama tam\u00e9n se pode facer o que todos estamos pensado, \u00e9 unha excepci\u00f3n \ud83d\ude09<\/li>\n<li>Establece unha serie de condutas relacionadas co durmir, funcionar\u00e1n de se\u00f1aladores do acto de durmir: lavarse os dentes, ler ou ver algo (mellor fose do dormitorio), preparar a roupa do d\u00eda seguinte. Controla os est\u00edmulos relacionados con durmir.<\/li>\n<li>Evidentemente, non consumas sustancias excitantes antes de durmir: caf\u00e9, Coca-Cola, t\u00e9, alcol, tabaco&#8230;Pero xa non s\u00f3 antes de durmir sen\u00f3n unhas cantas horas antes.<\/li>\n<li>Realiza unha cea lixeira e unha ou d\u00faas horas antes de irche a durmir. Se xusto antes de durmir \u00e9ntrache algo de fame podes tomar algo de leite ou unha infusi\u00f3n relaxante. Iso si, nada de chocolate ou similares co leite e nade de t\u00e9. Non te vaias a durmir con fame.<\/li>\n<li>Non fagas exercicio f\u00edsico a \u00faltima hora do d\u00eda. Activas o organismo. Pasa o mesmo que se fas unha cea copiosa, o metabolismo est\u00e1 a funcionar. O exercicio f\u00edsico axudarache a durmir, pero sempre que o fagas polo menos 2-3 horas antes de durmir.<\/li>\n<li>Establece uns horarios para deitarse e irse a durmir. Tendo en conta os puntos 1 e 3. \u00c9 dicir, se un d\u00eda non d\u00e1s durmido pero lev\u00e1ntasche como sempre aseg\u00faroche que ao d\u00eda seguinte vas estar m\u00e1is canso co que recuperases o teu horario habitual (ou axudar\u00e1 a iso).<\/li>\n<li>Non leas este post \u00e1s escuras en cama. Si, a luz brillante NON facilita o so\u00f1o.<\/li>\n<li>Tes o m\u00f3bil na man. Ves a hora. Horror que tarde \u00e9! Pois iso iso, procura non ter \u00e1 vista ning\u00fan reloxo. Crearache &#8220;ansiedade&#8221; por durmir a medida que ves pasar os minutos.<\/li>\n<li>Ten a habitaci\u00f3n lista para durmir. Un ambiente relaxado facilita o so\u00f1o. Non te\u00f1as luz excesiva, temperatura agradable, sen moito ru\u00eddo, procura tela recollida e en orde cando vaias durmir e a cama xa preparada para iso. Se tes que facer a cama, p\u00f3r as sabas e todo iso estasche activando cando queres o contrario.<\/li>\n<li>Non consultes coa almofada. Rumiar na cama farache dar voltas. Xa, isto non \u00e9 nada f\u00e1cil pero non sei&#8230; proba a apuntar as t\u00faas preocupaci\u00f3ns nun caderno ou no m\u00f3bil. \u00c9 unha maneira de exteriorizarlas e xa ma\u00f1\u00e1 v\u00f3lvesche a preocupar se iso nelas. Descansado solucionaralas mellor. Se non pairas de darlle voltas a cousas &#8220;engana&#8221; ao cerebro pensando en algo intranscendente ata que se canse. Si, como contar ovejitas, ou realizar algunha listaxe mental dalg\u00fan tema irrelevante. \u00c9 un truco para durmir sinxelo pero que realmente funciona.<\/li>\n<li>Goza da luz solar. Si, os ritmos circadianos agradecerancho. Durante o d\u00eda tenta que sempre che dea un pouco o sol. Se est\u00e1s a traballar ou similar e non podes tenta a\u00ednda que sexa sa\u00edr pola xanela un pouco a ver ao astro rei.<\/li>\n<\/ol>\n<p style=\"text-align: justify;\">Espero que con estas pequenas pautas res\u00falteche un pouco m\u00e1is sinxelo durmirche pola noite. Cada persoa \u00e9 un mundo e cada problema ten o seu grao e as s\u00faas posibles soluci\u00f3ns polo que nunca dubides en consultar cun profesional que se adapte aos teus problemas concretos.<\/p>\n<p style=\"text-align: justify;\">Se sabes alg\u00fan outro consello para durmir mellor, non dubides en compartilo.<\/p>\n<p style=\"text-align: justify;\"><strong>Boas noites!<\/strong><\/p>\n<p style=\"text-align: justify;\"><span style=\"font-size: 10pt;\">Se te foi de axuda estes consellos e queres deixarme pagado un caf\u00e9 para poder seguir escribindo ben desperto podes facelo pulsando\u00a0<strong><a href=\"https:\/\/www.paypal.me\/psicopico\">aqu\u00ed<\/a>\u00a0 <\/strong>\ud83d\ude09 Gracias!<\/span><\/p>","protected":false},"excerpt":{"rendered":"<p>Se est\u00e1s a ler isto quizais esteas a dar voltas en cama, co m\u00f3bil na man, tentando buscar soluci\u00f3ns para caer en brazos de Morpheo e durmir como un beb\u00e9. Ben, pois xa est\u00e1s a cometer un primeiro erro para conseguir durmir de forma eficaz. Se non queres que a t\u00faa falta de so\u00f1o conv\u00e9rtase [&hellip;]<\/p>\n","protected":false},"author":1,"featured_media":1748,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_jetpack_memberships_contains_paid_content":false,"_joinchat":[],"footnotes":""},"categories":[227,93],"tags":[249,246,250,248,11,195,247],"class_list":["post-1747","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-autoayuda","category-salud","tag-ayuda","tag-dormir","tag-higiene","tag-insomnio","tag-psicologia","tag-salud","tag-sueno"],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v27.4 - https:\/\/yoast.com\/product\/yoast-seo-wordpress\/ -->\n<title>15 pautas para dormir mejor: la higiene del sue\u00f1o | PsicoPico<\/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:\/\/psicopico.com\/15-pautas-dormir-mejor-la-higiene-del-sueno\/\" \/>\n<meta property=\"og:locale\" content=\"en_US\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"15 pautas para dormir mejor: la higiene del sue\u00f1o | PsicoPico\" \/>\n<meta property=\"og:description\" content=\"Se est\u00e1s a ler isto quizais esteas a dar voltas en cama, co m\u00f3bil na man, tentando buscar soluci\u00f3ns para caer en brazos de Morpheo e durmir como un beb\u00e9. 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