{"id":5013,"date":"2019-06-21T13:06:04","date_gmt":"2019-06-21T12:06:04","guid":{"rendered":"https:\/\/psicopico.com\/?p=5013"},"modified":"2022-10-28T00:51:23","modified_gmt":"2022-10-27T23:51:23","slug":"principales-metodos-para-reducir-la-ansiedad-en-suenos","status":"publish","type":"post","link":"https:\/\/psicopico.com\/gl\/principales-metodos-para-reducir-la-ansiedad-en-suenos\/","title":{"rendered":"Principais m\u00e9todos para reducir a ansiedade en so\u00f1os"},"content":{"rendered":"Cae a noite e tes que irche a durmir. Levas todo o d\u00eda traballando e parece que por fin chega o momento de descansar e coller forzas para o d\u00eda seguinte. Con todo, pola t\u00faa cabeza comezan a pasarse multitude de pensamentos en bucle. Pensamentos que durante o d\u00eda parec\u00edan estar ocultos salguen a relucir cando menos queres que suceda, antes de durmir. Quizais sufras de ansiedade nocturna<\/strong>.<\/p>\n

A ansiedade<\/strong> \u00e9 basicamente unha preocupaci\u00f3n irracional por feitos futuros, un medo a algo que non sabemos si suceder\u00e1 ou non. Isto cr\u00e9anos incerteza mental e inestabilidade emocional que non nos permite conciliar o so\u00f1o e descansar debidamente. Mesmo pode dar lugar a\u00a0\u00a0 que a\u00ednda que consigamos durmir, os nosos so\u00f1os te\u00f1an un contido altamente estresante e nos despertemos con sensaci\u00f3n de fatiga mental pola ma\u00f1\u00e1 xa que non logramos desconectar das nosas preocupaci\u00f3ns, que nos casos de ansiedade adoitan ser irracionais. A ningu\u00e9n lle gusta ter medo sen necesidade.<\/p>\n

M\u00e9todos para reducir a ansiedade durante o so\u00f1o.<\/strong><\/h1>\n

O m\u00e9todo m\u00e1is eficiente para acougar a nosa ansiedade antes de durmir \u00e9 manter unha boa hixiene do so\u00f1o, pero antes de realizar estes cambios na nosa rutina antes de irnos a durmir \u00e9 a\u00ednda m\u00e1is importante tentar detectar o problema ra\u00edz da nosa ansiedade. \u00c9 dicir, facer un exercicio de autoconsciencia e delimitar o problema o m\u00e1ximo posible: \u00e9 debido a problemas laborais, de parella, familiares, de sa\u00fade? Ademais, esta ansiedade nocturna pode ser parte dun problema maior relacionado cun trastorno de ansiedade xeneralizada. Estes son alg\u00fans dos m\u00e9todos que pode axudarche a reducir ou previr a ansiedade nocturna ou durante o so\u00f1o:<\/p>\n

    \n
  1. Buscar axuda profesional.\u00a0<\/strong><\/li>\n<\/ol>\n

    A ansiedade \u00e9 un problema que non debe ser descoidado polo que acudir a un profesional, psic\u00f3logo especializado, axudarache a tomar consciencia do problema, detectalo, delimitalo e empezar a manexar ferramentas para lidar coas nosas preocupaci\u00f3ns.<\/p>\n

      \n
    1. Dieta.\u00a0<\/strong><\/li>\n<\/ol>\n

      Evitar comer en exceso antes de durmir, especialmente si son alimentos ricos en graxas, azucarados, salgados ou picantes. Comer adecuadamente durante o d\u00eda para evitar ter fame durante a noite e cear temper\u00e1n e non xusto antes de botarse a durmir. Non consumir alimentos estimulantes antes de durmir como o caf\u00e9 e non consumir alcol.<\/p>\n

        \n
      1. Tomar suplementos naturais.\u00a0<\/strong><\/li>\n<\/ol>\n

        Relacionado co que comemos, e sempre baixo a supervisi\u00f3n dun nutricionista profesional podemos complementar a nosa dieta con suplementos contra a ansiedade<\/a>. Un complemento vitam\u00ednico apropiado pode axudarnos a combater as nosas situaci\u00f3ns de tensi\u00f3ns co cal tam\u00e9n a mellorar os nosos estados de ansiedade nocturna.<\/p>\n

          \n
        1. Aproveita a luz solar.\u00a0<\/strong><\/li>\n<\/ol>\n

          Si es dos que che pasas todo o d\u00eda baixo a luz da oficina, proba a aproveitar o tempo que poidas a luz solar natural para regular os ritmos circadianos. O noso organismo necesita dalgunha forma cunado \u00e9 de d\u00eda e cando \u00e9 de noite. Si sempre pensa que \u00e9 de noite os nosos ritmos circadianos poden verse alterados e con iso xerar ansiedade para durmir ao non dar conciliado o so\u00f1o de maneira natural.<\/p>\n

            \n
          1. Ve \u00e1 cama cando vaias durmir.<\/strong><\/li>\n<\/ol>\n

            Crea patr\u00f3ns para durmir e s\u00f3 ve \u00e1 cama cando realmente vaias pechar os ollos para durmir. Si utilizamos a cama para ver unha serie, ler en exceso ou peor a\u00ednda, traballar, estamos a lle dicir ao noso cerebro que ese non \u00e9 o lugar de descanso sen\u00f3n de traballo. Ademais, si est\u00e1s a ver a televisi\u00f3n, o movil ou a tablet a s\u00faa iluminaci\u00f3n actuar\u00e1 tam\u00e9n como un estimulante e os nosos ollos o que necesitan \u00e9 adaptarse \u00e1 escuridade, non \u00e1 luz. \u00c9 importante tam\u00e9n que a hora de durmir sexa sempre aproximadamente a mesma todos os d\u00edas.<\/p>\n

              \n
            1. Lev\u00e1ntache da cama si non d\u00e1s durmido.<\/strong><\/li>\n<\/ol>\n

              Si non d\u00e1s conciliado o so\u00f1o porque os teus pensamentos est\u00e1n a volverse rumiativos e empezas a dar voltas en cama, o mellor que podes facer \u00e9 levantarche da mesma e realizar outra actividade durante 20-30 minutos para desconectar. Ve ao sal\u00f3n e al\u00ed si podes porche unha serie, pel\u00edcula, ler ou a actividade.<\/p>\n

                \n
              1. Non realices exercicio excesivo antes de durmir.\u00a0<\/strong><\/li>\n<\/ol>\n

                O exercicio act\u00faa como estimulante natural, polo que realizalo de forma excesivo antes de durmir manteranos sobreactivado. Si vas realizar exercicio que sexa polo menos 2-3 horas antes do momento de ir durmir.<\/p>\n

                  \n
                1. Exercicios de relaxaci\u00f3n.<\/strong><\/li>\n<\/ol>\n

                  Unha t\u00e9cnica moi eficaz \u00e9 realizar exercicios de relaxaci\u00f3n ou respiraci\u00f3n antes de durmir para tentar levar ao organismo a un estado de tranquilidade e autocontrol. Podes probar con t\u00e9cnicas como a relaxaci\u00f3n muscular progresiva de Jacobson, adestramento aut\u00f3geno de Schultz ou con exercicios de respiraci\u00f3n diafragm\u00e1tica. Como sempre, consulta a un especialista para aprender a utilizar todas estas t\u00e9cnicas previamente.","protected":false},"excerpt":{"rendered":"

                  Cae a noite e tes que irche a durmir. Levas todo o d\u00eda traballando e parece que por fin chega o momento de descansar e coller forzas para o d\u00eda seguinte. Con todo, pola t\u00faa cabeza comezan a pasarse multitude de pensamentos en bucle. Pensamentos que durante o d\u00eda parec\u00edan estar ocultos salguen a relucir […]<\/p>\n","protected":false},"author":1,"featured_media":5020,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_jetpack_memberships_contains_paid_content":false,"_joinchat":[],"footnotes":""},"categories":[14,93],"tags":[35,246,342,11,340,486],"class_list":["post-5013","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-ansiedad","category-salud","tag-ansiedad-2","tag-dormir","tag-estres","tag-psicologia","tag-relajacion","tag-suenos"],"yoast_head":"\nPrincipais m\u00e9todos para reducir a ansiedade en so\u00f1os - 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\/principales-metodos-para-reducir-la-ansiedad-en-suenos\/\" \/>\n<meta property=\"og:locale\" content=\"en_US\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Principais m\u00e9todos para reducir a ansiedade en so\u00f1os - PsicoPico\" \/>\n<meta property=\"og:description\" content=\"Cae a noite e tes que irche a durmir. 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