{"id":7010,"date":"2023-09-20T11:16:12","date_gmt":"2023-09-20T15:16:12","guid":{"rendered":"https:\/\/henryjaustin.org\/?p=7010"},"modified":"2023-11-14T09:28:04","modified_gmt":"2023-11-14T14:28:04","slug":"wellness-wednesday-your-sleep-transformation-starts-now","status":"publish","type":"post","link":"https:\/\/henryjaustin.org\/es\/wellness-wednesday-your-sleep-transformation-starts-now\/","title":{"rendered":"Mi\u00e9rcoles de bienestar: Tu transformaci\u00f3n del sue\u00f1o empieza ahora"},"content":{"rendered":"

En el ajetreo y el bullicio de nuestra vida cotidiana, es demasiado com\u00fan dejar que nuestro preciado sue\u00f1o pase a un segundo plano. Todos hemos estado en esa situaci\u00f3n: dando vueltas en la cama, luchando contra pensamientos nocturnos o despert\u00e1ndonos aturdidos e irritables.\u00a0<\/span>\u00a0<\/span><\/p>\n

En este mi\u00e9rcoles de bienestar, queremos ayudarte a dormir mejor. Dormir bien es superimportante porque hace que tu cerebro funcione mejor y te mantiene sano. En este art\u00edculo te contamos c\u00f3mo dormir bien.<\/span>\u00a0<\/span><\/p>\n

Dormir a horas regulares<\/b><\/span>\u00a0<\/span><\/h3>\n

Intente acostarse y levantarse a la misma hora todos los d\u00edas, incluso los fines de semana. Ayuda a tu cuerpo a acostumbrarse a una rutina, a un horario, tambi\u00e9n conocido como ritmo circadiano. Cuando tu horario est\u00e1 desajustado, es m\u00e1s dif\u00edcil conciliar el sue\u00f1o o permanecer dormido.<\/span><\/p>\n

Haz que tu dormitorio sea acogedor<\/b><\/span>\u00a0<\/span><\/h3>\n

Tu dormitorio debe ser tranquilo, oscuro y c\u00f3modo. Puedes utilizar antifaces o m\u00e1quinas que emitan sonidos suaves para conciliar el sue\u00f1o.<\/span><\/p>\n

No uses aparatos electr\u00f3nicos antes de acostarte<\/b><\/span><\/h3>\n

Los tel\u00e9fonos, las tabletas y los ordenadores port\u00e1tiles tienen luces azules brillantes que pueden impedirte conciliar el sue\u00f1o. Intenta dejar de utilizarlos una hora antes de acostarte. Puede ayudarte a conciliar el sue\u00f1o m\u00e1s r\u00e1pidamente.<\/span><\/p>\n

Evite el alcohol antes de acostarse<\/b><\/span><\/h3>\n

Beber alcohol antes de dormir puede provocar alteraciones del sue\u00f1o. Puede hacer que te despiertes mucho y te sientas cansado al d\u00eda siguiente. Para los adultos, tomar 2 copas para los hombres o 1 copa para las mujeres puede empeorar el sue\u00f1o 24%.<\/span><\/p>\n

Ejercicio durante el d\u00eda<\/b><\/span><\/h3>\n

Hacer ejercicio durante el d\u00eda puede hacer que duerma mejor. Incluso 30 minutos de ejercicio moderado pueden ayudarte a dormir bien.<\/span>\u00a0<\/span><\/p>\n

 <\/p>\n

En un mundo siempre ajetreado, cuidarse durmiendo bien es importante. Si pruebas estas cosas, tendr\u00e1s m\u00e1s posibilidades de sentirte bien y estar sano. \u00bfTiene problemas para dormir y le gustar\u00eda hablar con su proveedor? Llame al 609-278-5900 o visite <\/span>www.henryjaustin.org\/services<\/span><\/a> para concertar una cita.\u00a0<\/span>\u00a0<\/span><\/p>\n

 <\/p>\n

Fuentes:<\/h6>\n
Alcohol y sue\u00f1o. Fundaci\u00f3n del Sue\u00f1o. (2023, 18 de julio). https:\/\/www.sleepfoundation.org\/nutrition\/alcohol-and-sleep#:~:text=Since%20alcohol%20can%20reduce%20REM,symptoms%20and%20feel%20excessively%20sleepy<\/a><\/h6>\n
Cl\u00ednica Cleveland. (2023, 5 de enero). 3 razones para deshacerse del tel\u00e9fono antes de acostarse. Cl\u00ednica Cleveland. https:\/\/health.clevelandclinic.org\/put-the-phone-away-3-reasons-why-looking-at-it-before-bed-is-a-bad-habit\/<\/a><\/h6>\n
Hacer ejercicio para dormir mejor. JHM (2021, 8 de agosto). https:\/\/www.hopkinsmedicine.org\/health\/wellness-and-prevention\/exercising-for-better-sleep<\/a><\/h6>","protected":false},"excerpt":{"rendered":"

En este mi\u00e9rcoles de bienestar, queremos ayudarte a dormir mejor. Dormir bien es superimportante porque hace que tu cerebro funcione mejor y te mantiene sano. En este art\u00edculo te contamos c\u00f3mo dormir bien.<\/p>","protected":false},"author":24,"featured_media":7011,"comment_status":"open","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"_monsterinsights_skip_tracking":false,"footnotes":""},"categories":[16,238],"tags":[],"class_list":["post-7010","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-advice","category-wellness"],"acf":[],"yoast_head":"\nWellness Wednesday: Your Sleep Transformation Starts Now - Henry J. Austin Health Center<\/title>\n<meta name=\"description\" content=\"On this Wellness Wednesday, we want to help you sleep better. Good sleep is super important because it makes your brain work better and keeps you healthy. 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