{"id":7168,"date":"2021-05-18T14:42:31","date_gmt":"2021-05-18T13:42:31","guid":{"rendered":"https:\/\/psicopico.com\/?p=7168"},"modified":"2021-05-19T17:56:17","modified_gmt":"2021-05-19T16:56:17","slug":"la-importancia-de-dormir-bien-sobre-nuestro-bienestar-personal","status":"publish","type":"post","link":"https:\/\/psicopico.com\/gl\/la-importancia-de-dormir-bien-sobre-nuestro-bienestar-personal\/","title":{"rendered":"A importancia de durmir ben para o benestar persoal"},"content":{"rendered":"<p style=\"text-align: left;\">O <strong>so\u00f1o <\/strong>\u00e9 unha das funci\u00f3ns motivacionales primarias m\u00e1is importante que repercute directamente sobre o noso benestar, tanto a nivel de sa\u00fade f\u00edsica como mental. O so\u00f1o cumpre unha clara funci\u00f3n adaptativa que permite ao noso organismo conservar a enerx\u00eda e restaurar a posible deterioraci\u00f3n cognitiva sufrido durante a vixilia. Durmir \u00e9 a nosa ferramenta para que a nosa maquinaria interna estea lista para volver funcionar durante un novo ciclo de actividade.<\/p>\n<p>A s\u00faa funci\u00f3n \u00e9 tanto de <strong>reparaci\u00f3n f\u00edsica como psicol\u00f3xica a nivel cognitivo e emocional<\/strong>, xa que facilita o procesamiento e integraci\u00f3n de informaci\u00f3n recibida durante a vixilia ademais de ter parte importante na reprogramaci\u00f3n do noso sistema cognitivo. Mentres durmimos seguimos funcionando, coma se entr\u00e1semos nun estado de taller de reparaci\u00f3n para mellorar a nosa mec\u00e1nica de rendemento cando estamos espertos.<\/p>\n<p>Ter unha boa rutina e conciliar o so\u00f1o adecuadamente vainos a previr de problemas de sa\u00fade e comportamentales maiores. Os bos consellos para durmir mellor, como os que proporcionan fontes fiables como <a href=\"https:\/\/mejoresparadormir.com\/\">Mellores Para Durmir<\/a> ser\u00e1 a primeira boa decisi\u00f3n que tomes para fomentar un mellor descanso mental e f\u00edsico.<\/p>\n<h2><strong>Como nos durmimos?<\/strong><\/h2>\n<p>A medida que estamos espertos aumenta a concentraci\u00f3n de <strong>adenosina<\/strong>, que \u00e9 en neuromodulador con efectos sedantes e inhibe a actividade neuronal producindo somnolencia e por tanto a motivaci\u00f3n a durmir.<\/p>\n<p>De feito, o caf\u00e9 (por efecto da cafe\u00edna) que nos tomamos para estar m\u00e1is espertos o que fai \u00e9 bloquear estes receptores de adenosina conseguindo manternos m\u00e1is espertos, iso si a privaci\u00f3n de so\u00f1o continuar\u00e1 sendo prexudicial para n\u00f3s si non o facemos de maneira natural.<\/p>\n<p>Por tanto, a concentraci\u00f3n de adenosina xunto cos ritmos circadianos, regulados pola hormona <strong>melatonina<\/strong>, son os responsables de regular os nosos ciclos de vixilia e so\u00f1o en busca do mellor rendemento da nosa actividade cerebral.<\/p>\n<h2><strong>Estados do so\u00f1o: como afectan \u00e1 nosa sa\u00fade<\/strong><\/h2>\n<p>Para entender como funciona o so\u00f1o na nosa sa\u00fade \u00e9 importante co\u00f1ecer que existen dous estados do so\u00f1o fundamentais mentres durmimos con diferentes funci\u00f3ns de restauraci\u00f3n do noso sistema. Durmimos por ciclos que se dividen en dous estados xerais:<\/p>\n<ul>\n<li><strong>Estado de ondas lentas (NREM)<\/strong>. Durante este per\u00edodo prod\u00facese unha <strong>restauraci\u00f3n a nivel fisiol\u00f3gico e almacenamento de enerx\u00eda no noso organismo<\/strong>. Est\u00e1 subdividido en catro fases relacionadas todas elas coa atenuaci\u00f3n fisiol\u00f3gica xeral de forma paulatina at\u00e9 quedarnos durmidos plenamente e entrar na fase m\u00e1is profunda do so\u00f1o. Predomina a actividade parasimp\u00e1tica. Nas primeiras d\u00faas fases \u00e9 relativamente f\u00e1cil espertarse, previo ao entrar na fase de so\u00f1o profundo. Ten unha duraci\u00f3n total de contorna a 90 minutos ata que entramos no seguinte estado.<\/li>\n<li><strong>Estado paradoxal (REM)<\/strong>. Empeza contorna aos 90 minutos despois de haberse quedado durmido a persoa cunha duraci\u00f3n media duns 20 minutos que aumenta lixeiramente con cada ciclo de so\u00f1o. \u00c9 a fase na que estamos a so\u00f1ar v\u00edvidamente con aumento da nosa actividade cognitiva similar \u00e1 de vix\u00edaa, mesmo con movementos r\u00e1pidos dos ollos (que d\u00e1 nome \u00e1 fase REM en ingl\u00e9s &#8211; <em>Rapid Eye Movement<\/em> -). A\u00ednda \u00e9 moi dif\u00edcil espertar \u00e1 persoa. Predomina a actividade do aparello simp\u00e1tico e prod\u00facese unha par\u00e1lise da musculatura esquel\u00e9tica. <strong>Esta fase ten unha funci\u00f3n de reestruturaci\u00f3n e reprogramaci\u00f3n cognitiva<\/strong>.<\/li>\n<\/ul>\n<h2><strong>Privaci\u00f3n do so\u00f1o: efectos sobre a sa\u00fade f\u00edsica e mental<\/strong><\/h2>\n<p>Existen diferentes xen\u00e9ticas entre as persoas polo que os niveis necesarios de adenosina poden variar entre elas e a unhas afectaralles m\u00e1is ou menos a privaci\u00f3n do so\u00f1o, ou ter\u00e1n resultados de rendemento diferentes en funci\u00f3n da s\u00faa propia biolox\u00eda. Con todo, a nivel xeral, <strong>durmir menos de 4,5 &#8211; 5,5 horas ao d\u00eda pode ter efectos negativos sobre o noso sistema cognitivo<\/strong> como fatiga e d\u00e9ficit na execuci\u00f3n de tarefas complexas que requiren dunha atenci\u00f3n sostida. Unha soa noite de so\u00f1o insuficiente afecta directamente \u00e1 nosa cognici\u00f3n agrav\u00e1ndose a medida que se suman os d\u00edas descansando mal.<\/p>\n<h3><strong>Maior cansazo f\u00edsico<\/strong><\/h3>\n<p>Imos centrarnos m\u00e1is no dano psicol\u00f3xico da privaci\u00f3n do so\u00f1o, pero a nivel f\u00edsico os nosos m\u00fasculos e articulaci\u00f3ns non est\u00e1n preparadas para estar a realizar exercicio durante todo o d\u00eda sen descanso, o repouso \u00e9 unha das calidades que necesitamos para que se rexeneren do desgaste f\u00edsico que sofren ao longo do d\u00eda. Durmir \u00e9 o maio do descanso porque inhibe o movemento xeral. A nosa musculaci\u00f3n non se mellora s\u00f3 con adestramento continuo, o descanso \u00e9 fundamental para compensalo e melloralo.<\/p>\n<h3><strong>Efectos sobre a motivaci\u00f3n<\/strong><\/h3>\n<p>Durante o so\u00f1o REM, con axuda das fantas\u00edas, estim\u00falase o noso cerebro de maneira que o mant\u00e9n cun nivel de motivaci\u00f3n adecuado. A privaci\u00f3n deste estado do so\u00f1o ten efectos motivacionales negativos sobre todo en persoas que xa sofren estados de depresi\u00f3n end\u00f3xena.<\/p>\n<h3><strong>Lentitude do procesamiento da informaci\u00f3n e a atenci\u00f3n<\/strong><\/h3>\n<p>A falta de so\u00f1o provoca unha actividade cerebral m\u00e1is lenta debido \u00e1 falta de descanso neuronal, o cal dificulta o pensamento ou se procesa de maneira m\u00e1is lenta a informaci\u00f3n que percibimos. Sobre todo\u00a0 naquelas tarefas que necesitan dunha atenci\u00f3n sostida. Ademais, os nosos propios sentidos est\u00e1n esgotados fisicamente polo que perden a s\u00faa efectividade para recibir correctamente os est\u00edmulos externos enlenteciendo o seu funcionamento e resposta.<\/p>\n<h3><strong>D\u00e9ficits na aprendizaxe e a memoria<\/strong><\/h3>\n<p>Mentres durmimos e m\u00e1is concretamente durante o so\u00f1o REM mell\u00f3ranse os procesos de aprendizaxe e retenci\u00f3n, especialmente os que te\u00f1en alto compo\u00f1ente emocional. Concretamente mellora os procesos de memoria declarativa. Durante o so\u00f1o NREM mell\u00f3rase a memoria procedimental. A privaci\u00f3n do so\u00f1o afecta as neuronas do hipocampo danando a nosa capacidade de memoria e asociaci\u00f3n de recordos.<\/p>\n<h3><strong>Perda de creatividade<\/strong><\/h3>\n<p>O so\u00f1o REM favorece o pensamento diverxente ou creativo aumentando a flexibilidade e complexidade cognitiva. A falta de so\u00f1o mingua a nosa creatividade.<\/p>\n<h3><strong>Efectos emocionais<\/strong><\/h3>\n<p>Durante o so\u00f1o prod\u00facese unha integraci\u00f3n da informaci\u00f3n que recibimos durante a vixilia coa experiencia da persoa difuminando os posibles efectos emocionais asociados. O so\u00f1o afecta o centro emocional do noso cerebro, a am\u00edgdala. Unha soa noite de falta de so\u00f1o cambia a capacidade de regular as nosas emoci\u00f3ns de maneira eficiente. Isto provoca maiores niveis de <strong>irritabilidad e ansiedade<\/strong>.<\/p>\n<h3><strong>Peores tomas de decisi\u00f3ns<\/strong><\/h3>\n<p>Como a nosa capacidade de concentraci\u00f3n, atenci\u00f3n e procesamiento da informaci\u00f3n \u00e9 menor imos tomar peores decisi\u00f3ns polo que seremos m\u00e1is propensos a cometer erros, sobre todo ante situaci\u00f3ns complexas. Por iso, cando nos enfrontamos a un exame, \u00e9 conveniente durmir ben a noite anterior para ter as nosas neuronas a pleno rendemento.<\/p>\n<h3><strong>A importancia da hixiene do so\u00f1o<\/strong><\/h3>\n<p>A falta de so\u00f1o pode ser un problema grave para as persoas que non logran concilialo debidamente e caen nun insomnio cr\u00f3nico recorrente ou unha desregulaci\u00f3n dos ciclos circadianos xa que a propia hormona encargada diso, a melatonina, vese afectada na s\u00faa fabricaci\u00f3n pola falta de so\u00f1o. O problema p\u00f3dese converter nun bucle sen sa\u00edda que pode chegar a preocupar a\u00ednda m\u00e1is \u00e1 persoa polo feito de non durmir o cal manter\u00e1 a mente inquieta e ansiosa ante o temor da falta de so\u00f1o unha vez m\u00e1is.<\/p>\n<p>Por isto, \u00e9 importante manter unha boa <a href=\"https:\/\/psicopico.com\/15-pautas-dormir-mejor-la-higiene-del-sueno\/\"><strong>hixiene do so\u00f1o<\/strong><\/a>, tam\u00e9n de forma preventiva, e recorrer a profesionais ou recursos baseados na evidencia cient\u00edfica, como os proporcionados pola <a href=\"https:\/\/ses.org.es\/\">Sociedade Espa\u00f1ola do So\u00f1o<\/a> que melloren a calidade dos nosos so\u00f1os, que ser\u00e1 a calidade da nosa vida.<\/p>\n<p>&nbsp;","protected":false},"excerpt":{"rendered":"<p>O so\u00f1o \u00e9 unha das funci\u00f3ns motivacionales primarias m\u00e1is importante que repercute directamente sobre o noso benestar, tanto a nivel de sa\u00fade f\u00edsica como mental. O so\u00f1o cumpre unha clara funci\u00f3n adaptativa que permite ao noso organismo conservar a enerx\u00eda e restaurar a posible deterioraci\u00f3n cognitiva sufrido durante a vixilia. Durmir \u00e9 a nosa ferramenta [&hellip;]<\/p>\n","protected":false},"author":1,"featured_media":7169,"comment_status":"open","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_jetpack_memberships_contains_paid_content":false,"_joinchat":[],"footnotes":""},"categories":[93],"tags":[653,246,133,11,247],"class_list":["post-7168","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-salud","tag-descanso","tag-dormir","tag-motivacion","tag-psicologia","tag-sueno"],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v27.4 - https:\/\/yoast.com\/product\/yoast-seo-wordpress\/ -->\n<title>A importancia de durmir ben para o benestar persoal - 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\/la-importancia-de-dormir-bien-sobre-nuestro-bienestar-personal\/\" \/>\n<meta property=\"og:locale\" content=\"en_US\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"A importancia de durmir ben para o benestar persoal - PsicoPico\" \/>\n<meta property=\"og:description\" content=\"O so\u00f1o \u00e9 unha das funci\u00f3ns motivacionales primarias m\u00e1is importante que repercute directamente sobre o noso benestar, tanto a nivel de sa\u00fade f\u00edsica como mental. 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