{"id":7184,"date":"2023-11-08T10:00:42","date_gmt":"2023-11-08T15:00:42","guid":{"rendered":"https:\/\/henryjaustin.org\/?p=7184"},"modified":"2023-11-28T12:57:27","modified_gmt":"2023-11-28T17:57:27","slug":"wellness-wednesday-adjusting-to-daylight-savings-time","status":"publish","type":"post","link":"https:\/\/henryjaustin.org\/es\/wellness-wednesday-adjusting-to-daylight-savings-time\/","title":{"rendered":"Mi\u00e9rcoles de bienestar: Adaptaci\u00f3n al horario de verano"},"content":{"rendered":"<p><span data-contrast=\"auto\">Es mi\u00e9rcoles de bienestar y estamos aqu\u00ed para hablar del horario de verano. Cuando los relojes se adelantan o atrasan, a veces puede ser dif\u00edcil adaptarse a un nuevo horario de sue\u00f1o. Pero no se preocupe: tenemos algunos consejos sencillos relacionados con el sue\u00f1o que le ayudar\u00e1n a superar este cambio de hora sin problemas.<\/span><span data-ccp-props=\"{&quot;201341983&quot;:0,&quot;335559739&quot;:160,&quot;335559740&quot;:259}\">\u00a0<\/span><\/p>\n<h3><b><span data-contrast=\"auto\">Deja entrar la luz<\/span><\/b><\/h3>\n<p><span data-contrast=\"auto\">La luz natural es tu arma secreta. Por la ma\u00f1ana, abre las cortinas y deja que entre el sol. Por la noche, aten\u00faa las luces cuando se acerque la hora de acostarse para indicar que es hora de relajarse. Estar a la luz del sol ayuda a nuestro cuerpo a saber cu\u00e1ndo es el momento de realizar actividades como dormir y despertarse.<\/span><span data-ccp-props=\"{&quot;201341983&quot;:0,&quot;335559739&quot;:160,&quot;335559740&quot;:259}\">\u00a0<\/span><\/p>\n<p><span data-contrast=\"auto\">Si es posible, intente salir por la ma\u00f1ana para disfrutar de la luz natural. No s\u00f3lo ayuda a adaptarse al nuevo tiempo, sino que tambi\u00e9n mejora el estado de \u00e1nimo y el bienestar general.<\/span><span data-ccp-props=\"{&quot;201341983&quot;:0,&quot;335559685&quot;:720,&quot;335559739&quot;:160,&quot;335559740&quot;:259}\">\u00a0<\/span><\/p>\n<h3><b><span data-contrast=\"auto\">Limitar el tiempo de pantalla<\/span><\/b><\/h3>\n<p><span data-contrast=\"auto\">Igual que es importante que los ni\u00f1os tengan una hora fija para irse a la cama, tambi\u00e9n lo es para los adultos. Intenta no utilizar demasiado las pantallas antes de acostarte. Esto puede ayudarte a dormir mejor por la noche. Convertir esto en un h\u00e1bito te ayudar\u00e1 a poner l\u00edmites al uso de tus dispositivos, tanto si eres adulto como si eres ni\u00f1o.<\/span><span data-ccp-props=\"{&quot;201341983&quot;:0,&quot;335559739&quot;:160,&quot;335559740&quot;:259}\">\u00a0<\/span><\/p>\n<h3><b><span data-contrast=\"auto\">Masaje suave<\/span><\/b><\/h3>\n<p><span data-contrast=\"auto\">Un suave masaje antes de acostarse puede hacer maravillas para conciliar el sue\u00f1o. Masajea una zona dolorida o date un simple masaje facial. Tomarte unos minutos para darte un masaje puede hacer que tu rutina nocturna sea lujosa y relajante. <\/span><span data-ccp-props=\"{&quot;201341983&quot;:0,&quot;335559739&quot;:160,&quot;335559740&quot;:259}\">\u00a0<\/span><\/p>\n<h3><b><span data-contrast=\"auto\">Ejercicios respiratorios<\/span><\/b><\/h3>\n<p><span data-contrast=\"auto\">En lugar de contar ovejas, practica ejercicios sencillos de respiraci\u00f3n profunda. Inhalar lentamente y exhalar a\u00fan m\u00e1s despacio puede ayudar a tu cuerpo y a tu mente. Gu\u00eda tu respiraci\u00f3n colocando una mano en el pecho y otra en el est\u00f3mago para sentir el movimiento. <\/span><span data-ccp-props=\"{&quot;201341983&quot;:0,&quot;335559739&quot;:160,&quot;335559740&quot;:259}\">\u00a0<\/span><\/p>\n<h4><b><span data-contrast=\"auto\">4-7-8 respiraci\u00f3n<\/span><\/b><\/h4>\n<p><span data-contrast=\"auto\">Inspirar por la nariz durante 4 segundos, aguantar 7 segundos y espirar <\/span> <span data-contrast=\"auto\">por la boca durante 8 segundos. Repita este ciclo varias veces.<\/span><span data-ccp-props=\"{&quot;201341983&quot;:0,&quot;335559731&quot;:720,&quot;335559739&quot;:160,&quot;335559740&quot;:259}\">\u00a0<\/span><\/p>\n<h4><b><span data-contrast=\"auto\">Respiraci\u00f3n cuadrada<\/span><\/b><\/h4>\n<p><span data-contrast=\"auto\">Inspira 4 segundos, aguanta 4 segundos, espira 4 segundos y <\/span> <span data-contrast=\"auto\">mant\u00e9ngalo durante 4 segundos. Imagina que dibujas un cuadrado con tu respiraci\u00f3n. Rep\u00edtelo.<\/span><span data-ccp-props=\"{&quot;201341983&quot;:0,&quot;335559731&quot;:720,&quot;335559739&quot;:160,&quot;335559740&quot;:259}\">\u00a0<\/span><\/p>\n<h3><b><span data-contrast=\"auto\">Evitar el alcohol<\/span><\/b><\/h3>\n<p><span data-contrast=\"auto\">Una sola copa puede dificultar el sue\u00f1o. El alcohol puede alterar el sue\u00f1o y hacer que te despiertes muchas veces durante la noche. Incluso si te quedas dormido despu\u00e9s de tomar una copa, el sue\u00f1o no suele ser muy profundo ni relajante. Prueba a tomar una taza de t\u00e9 de hierbas o agua caliente con lim\u00f3n antes de acostarte en lugar de alcohol.\u00a0<\/span><span data-ccp-props=\"{&quot;201341983&quot;:0,&quot;335559739&quot;:160,&quot;335559740&quot;:259}\">\u00a0<\/span><\/p>\n<p><span data-contrast=\"auto\">El horario de verano a veces puede hacer que sea m\u00e1s dif\u00edcil conciliar el sue\u00f1o, pero es importante centrarse en conseguir el descanso que su cuerpo necesita. Si necesita m\u00e1s ayuda, el equipo del Centro de Salud Henry J. Austin est\u00e1 a su disposici\u00f3n para apoyarle. Le sugerimos que visite <strong><a title=\"\u00bfC\u00f3mo podemos ayudar?\" href=\"https:\/\/henryjaustin.org\/es\/services\/\">www.henryjaustin.org\/service<\/a><\/strong> o llame al <strong>609-278-5900<\/strong> para concertar una cita con un profesional sanitario.<\/span><span data-ccp-props=\"{&quot;201341983&quot;:0,&quot;335559739&quot;:160,&quot;335559740&quot;:259}\">\u00a0<\/span><\/p>","protected":false},"excerpt":{"rendered":"<p>Es mi\u00e9rcoles de bienestar y estamos aqu\u00ed para hablar del horario de verano. Cuando los relojes se adelantan o atrasan, a veces puede ser dif\u00edcil adaptarse a un nuevo horario de sue\u00f1o. Pero no se preocupe: tenemos algunos consejos sencillos relacionados con el sue\u00f1o que le ayudar\u00e1n a superar este cambio de hora sin problemas. <\/p>","protected":false},"author":24,"featured_media":7185,"comment_status":"open","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"om_disable_all_campaigns":false,"_monsterinsights_skip_tracking":false,"_monsterinsights_sitenote_active":false,"_monsterinsights_sitenote_note":"","_monsterinsights_sitenote_category":0,"_uf_show_specific_survey":0,"_uf_disable_surveys":false,"footnotes":""},"categories":[16,238],"tags":[],"class_list":["post-7184","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-advice","category-wellness"],"acf":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v27.2 - https:\/\/yoast.com\/product\/yoast-seo-wordpress\/ -->\n<title>Wellness Wednesday: Adjusting to Daylight Savings Time - Henry J. 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