{"id":8493,"date":"2022-09-30T18:51:42","date_gmt":"2022-09-30T17:51:42","guid":{"rendered":"https:\/\/psicopico.com\/?p=8493"},"modified":"2024-03-05T12:04:48","modified_gmt":"2024-03-05T11:04:48","slug":"como-tener-suenos-lucidos-segun-los-expertos","status":"publish","type":"post","link":"https:\/\/psicopico.com\/gl\/como-tener-suenos-lucidos-segun-los-expertos\/","title":{"rendered":"Como ter so\u00f1os l\u00facidos segundo os expertos"},"content":{"rendered":"So\u00f1ar \u00e9 unha das experiencias m\u00e1is fascinantes do noso cerebro, unha forma de expresi\u00f3n subxectiva moi dif\u00edcil de investigar, comprender os seus mecanismos e, en definitiva, descifrar. Imaxinas poder controlalos?<\/p>\n

Que son os so\u00f1os l\u00facidos?<\/strong><\/p>\n

so\u00f1os l\u00facidos <\/strong>son aqueles nos que podemos ter certo control sobre eles e vivilos dun xeito maior, polo que se converten nunha experiencia moito m\u00e1is interactiva e emocionante para a persoa que so\u00f1a con lucidez. Ademais, este \u00e9 un feito corroborado pola ciencia.<\/p>\n

\u00c9 moi probable que te\u00f1as experimentado algunha vez este tipo de so\u00f1os e saibas de que estamos a falar xa que unha alta porcentaxe da poboaci\u00f3n, arredor do 55% da mesma, segundo un estudo recente (Saunders, 2016) tivo algunha vez un ou m\u00e1is so\u00f1os con estas caracter\u00edsticas ao longo da s\u00faa vida. O mesmo estudo vai m\u00e1is al\u00f3 e descubriu que ao redor do 23% das persoas te\u00f1en so\u00f1os l\u00facidos polo menos unha vez ao mes <\/strong>. O noso cerebro \u00e9 marabilloso, mesmo cando durmimos, e non hai d\u00fabida de que os so\u00f1os xogan un papel moi importante nas nosas vidas. pero a\u00ednda por descubrir.<\/p>\n

O sono \u00e9 importante dende o punto de vista biol\u00f3xico, \u00e9 como unha forma de reciclarnos, recuperar enerx\u00eda e continuar coa nosa vida. Pero durante ese per\u00edodo, especialmente durante o sono REM (movemento ocular r\u00e1pido), que representa o 25% de todas as fases do sono. Moito tempo. Facendo un c\u00e1lculo r\u00e1pido poderiamos dicir que pasamos unhas 2 horas ao d\u00eda so\u00f1ando.<\/p>\n

Como ter so\u00f1os l\u00facidos, segundo a ciencia<\/strong><\/p>\n

Normalmente, os so\u00f1os non se controlan por non estar en estado de conciencia, pero en parte \u00e9 posible controlalos e mesmo existen diversas t\u00e9cnicas para aprender a ter so\u00f1os l\u00facidos <\/strong><\/a>e mellorar a experiencia vivida neles como parte activa deles, que tam\u00e9n se fai moito m\u00e1is emotivo, en parte porque \u00e1s veces espertamos lembrando o so\u00f1o ou mesmo hai persoas capaces de volver ao mesmo so\u00f1o, a pesar de tomar conciencia durante un breve per\u00edodo de tempo.<\/p>\n

De feito, respecto a este aspecto, existen estudos que certifican que hab\u00eda persoas capaces de comunicarse con persoas espertas de xeito bidireccional, segundo un artigo publicado en Current. Biolox\u00eda <\/em>( Konkoly , 2021).<\/p>\n

Algunha vez tivo un so\u00f1o l\u00facido? Se cres que o tivo ou queres aprender a xestionalo, explicamos a continuaci\u00f3n algunhas pautas para mellorar a experiencia l\u00facida.<\/p>\n

Aprende a ter so\u00f1os l\u00facidos<\/strong><\/p>\n

Non todas as persoas son capaces de ter este tipo de enso\u00f1aci\u00f3ns, os datos revelan que adoitan ser persoas introvertidas, con capacidade para prestar atenci\u00f3n ao seu mundo interior, creativas e cunha alta flexibilidade mental. \u00c1s veces, tendemos a simular algunha falta de interacci\u00f3n externa nos so\u00f1os, isto puido ser revelado durante a pandemia de coronavirus onde moitas persoas, debido ao confinamento e \u00e1 falta de relaci\u00f3n externa, levoulles a vivir experiencias similares durante os seus so\u00f1os, modific\u00e1ndoos.<\/p>\n

Recomendaci\u00f3ns iniciais<\/strong><\/p>\n

Algunhas premisas iniciais para xestionar os so\u00f1os l\u00facidos son:<\/p>\n

    \n
  1. Fai un diario de so\u00f1os <\/strong>para escribir cando espertamos sobre o que recordamos. As experiencias dos so\u00f1os tenden a disiparse da nosa memoria rapidamente se non as anotamos.<\/li>\n
  2. Manter a conciencia do momento presente <\/strong>. Pensar en ter un so\u00f1o espec\u00edfico antes de durmir pode axudar, polo menos como obxectivo.<\/li>\n
  3. Estar abertos \u00e1 experimentaci\u00f3n, en definitiva, manter unha vida curiosa <\/strong>e esperta sobre o noso medio, vida, co\u00f1ecemento. Canta m\u00e1is informaci\u00f3n proporcionemos ao noso cerebro, m\u00e1is recursos teremos para crear so\u00f1os.<\/li>\n
  4. Comproba a realidade <\/strong>. A\u00ednda que pareza estra\u00f1o, poderiamos inclu\u00edr alg\u00fan tipo de rutina para saber se o so\u00f1o \u00e9 un so\u00f1o ou realidade. Por exemplo, comprobe se as fiestras est\u00e1n abertas ou pechadas, comprobando que funcionan correctamente.<\/li>\n<\/ol>\n

    T\u00e9cnicas aplicadas para ter so\u00f1os l\u00facidos eficientes<\/strong><\/h2>\n

    Outras t\u00e9cnicas m\u00e1is espec\u00edficas para ter so\u00f1os l\u00facidos son:<\/p>\n

      \n
    1. T\u00e9cnica DILD ( So\u00f1o ). Initiated Lucid Dreams <\/em>), baseado na reflexi\u00f3n cr\u00edtica e probas de realidade .<\/li>\n
    2. T\u00e9cnica WILD ( Wake Initiated Lucid Dreams <\/em>), a trav\u00e9s da cal se trata de acceder desde o estado esperto ao so\u00f1o l\u00facido sen perder o co\u00f1ecemento.<\/li>\n
    3. T\u00e9cnica SSILD ( Sentidos So\u00f1os l\u00facidos iniciados <\/em>), baseado en centrar a atenci\u00f3n nos diferentes sentidos a trav\u00e9s dunha rutina de ciclo.<\/li>\n
    4. Latexos binaurais , relacionados co aumento da sincronicidade das ondas cerebrais.<\/li>\n
    5. T\u00e9cnicas baseadas na alteraci\u00f3n do ritmo do sono:\n
        \n
      1. T\u00e9cnica JUMP de falsos espertos.<\/li>\n
      2. T\u00e9cnica CAT ( ciclo axuste T\u00e9cnica <\/em>), relacionada cos espertos matinais programados (90 minutos antes do habitual, entre outras premisas).<\/li>\n
      3. T\u00e9cnica WBTB ( Wake Back To Bed <\/em>), tam\u00e9n en funci\u00f3n dos espertos programados nos que te levantas e volves durmir.<\/li>\n<\/ol>\n<\/li>\n<\/ol>\n

        Recomendo que profundices en cada unha delas para aprender os pasos a seguir para levalas a cabo e chegar a iniciar os primeiros pasos cara a un estado hipnag\u00f3xico controlado, que son aquelas sensaci\u00f3ns (percepci\u00f3n de sons, sensaci\u00f3n t\u00e1ctil, etc.) e imaxes mentais que se producen na transici\u00f3n sono-vixilia que te levar\u00e1 temporalmente ao estado de so\u00f1o l\u00facido.<\/p>\n

        Sen d\u00fabida, dominar este tipo de situaci\u00f3ns \u00e9 unha experiencia emocional que pode servir incluso para mellorar aspectos persoais ou problemas persoais , investigando a realidade a trav\u00e9s dos so\u00f1os.<\/p>\n

        Referencias<\/strong><\/p>\n

        David T. Saunders, Chris A. Roe, Graham Smith, Helen Clegg (2016). so\u00f1os l\u00facidos incidencia : A calidade metaan\u00e1lise de efectos de 50 anos de investigaci\u00f3n . <\/em>Consciencia e Cognici\u00f3n , 43: 197-215.<\/p>\n

        Konkoly , Karen R. et al. (2021). Di\u00e1logo en tempo real entre experimentadores e so\u00f1adores durante o sono REM . <\/strong>Actual Biolox\u00eda <\/em>, 31, 7, 1417-1427.e6<\/p>\n

         ","protected":false},"excerpt":{"rendered":"

        So\u00f1ar \u00e9 unha das experiencias m\u00e1is fascinantes do noso cerebro, unha forma de expresi\u00f3n subxectiva moi dif\u00edcil de investigar, comprender os seus mecanismos e, en definitiva, descifrar. Imaxinas poder controlalos? Que son os so\u00f1os l\u00facidos? so\u00f1os l\u00facidos son aqueles nos que podemos ter certo control sobre eles e vivilos dun xeito maior, polo que se […]<\/p>\n","protected":false},"author":1,"featured_media":8494,"comment_status":"open","ping_status":"closed","sticky":true,"template":"","format":"standard","meta":{"_jetpack_memberships_contains_paid_content":false,"_joinchat":[],"footnotes":""},"categories":[145,22,290,8],"tags":[298,246,11,247,486],"class_list":["post-8493","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-curiosidades","category-inteligencia-emocional","category-neurociencia","category-social","tag-cerebro","tag-dormir","tag-psicologia","tag-sueno","tag-suenos"],"yoast_head":"\nComo ter so\u00f1os l\u00facidos segundo os expertos - 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\/como-tener-suenos-lucidos-segun-los-expertos\/\" \/>\n<meta property=\"og:locale\" content=\"en_US\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Como ter so\u00f1os l\u00facidos segundo os expertos - PsicoPico\" \/>\n<meta property=\"og:description\" content=\"So\u00f1ar \u00e9 unha das experiencias m\u00e1is fascinantes do noso cerebro, unha forma de expresi\u00f3n subxectiva moi dif\u00edcil de investigar, comprender os seus mecanismos e, en definitiva, descifrar. 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