{"id":46,"date":"2024-06-21T19:47:15","date_gmt":"2024-06-21T19:47:15","guid":{"rendered":"https:\/\/ivonneblanc.com\/?p=46"},"modified":"2024-06-21T19:55:06","modified_gmt":"2024-06-21T19:55:06","slug":"la-higiene-del-sueno","status":"publish","type":"post","link":"https:\/\/ivonneblanc.com\/ivonne-blanc-psicologa-en-montevideo\/la-higiene-del-sueno\/","title":{"rendered":"La higiene del sue\u00f1o"},"content":{"rendered":"\r\n<p><a href=\"https:\/\/ivonneblanc.com\/wp-content\/uploads\/2024\/06\/woman-8310747_1280.jpg\"><img loading=\"lazy\" decoding=\"async\" class=\"aligncenter size-full wp-image-554\" src=\"https:\/\/ivonneblanc.com\/wp-content\/uploads\/2024\/06\/woman-8310747_1280.jpg\" alt=\"\" width=\"1280\" height=\"854\" srcset=\"https:\/\/ivonneblanc.com\/wp-content\/uploads\/2024\/06\/woman-8310747_1280.jpg 1280w, https:\/\/ivonneblanc.com\/wp-content\/uploads\/2024\/06\/woman-8310747_1280-300x200.jpg 300w, https:\/\/ivonneblanc.com\/wp-content\/uploads\/2024\/06\/woman-8310747_1280-1024x683.jpg 1024w, https:\/\/ivonneblanc.com\/wp-content\/uploads\/2024\/06\/woman-8310747_1280-768x512.jpg 768w, https:\/\/ivonneblanc.com\/wp-content\/uploads\/2024\/06\/woman-8310747_1280-192x128.jpg 192w\" sizes=\"auto, (max-width: 1280px) 100vw, 1280px\" \/><\/a><\/p>\r\n<p>En un art\u00edculo anterior te habl\u00e9 sobre <a href=\"https:\/\/ivonneblanc.com\/la-importancia-del-buen-dormir\/\">la importancia del buen dormir<\/a>, y de las formas de abordar los trastornos del sue\u00f1o en la actualidad y te mencion\u00e9 como primer m\u00e9todo: <strong>la higiene del sue\u00f1o<\/strong>.<\/p>\r\n\r\n\r\n\r\n<p>S\u00e9 que te quedaste esperando algunos tips para hacer de tu descanso la mejor experiencia, es por eso que en este art\u00edculo voy a explicarte en qu\u00e9 consiste.<\/p>\r\n\r\n\r\n\r\n<p><strong>\u00bfC\u00f3mo s\u00e9 si mis h\u00e1bitos son los adecuados a la hora de dormir?<\/strong><\/p>\r\n\r\n\r\n\r\n<p>B\u00e1sicamente esta t\u00e9cnica educativa nos permite visualizar los h\u00e1bitos de las personas con respecto a las conductas del dormir y generar un reaprendizaje basado en sugerencias a tener en cuenta para generar las condiciones necesarias para un descanso reparador.<\/p>\r\n\r\n\r\n\r\n<p>La idea es no forzar el ciclo luz\/oscuridad para que el descanso se d\u00e9 naturalmente, permitiendo al cuerpo generar serenidad al llegar el atardecer.<\/p>\r\n\r\n\r\n\r\n<p><strong>Algunos tips que forman parte de la higiene del sue\u00f1o:<\/strong><\/p>\r\n\r\n\r\n\r\n<ul class=\"wp-block-list\">\r\n<li>Practica t\u00e9cnicas de relajaci\u00f3n tales como yoga, meditaci\u00f3n, tai-chi, etc.<\/li>\r\n\r\n\r\n\r\n<li>Realiza respiraci\u00f3n abdominal (pon una mano en tu pecho y la otra sobre el ombligo, inhala y exhala lo m\u00e1s despacio posible y ten en cuenta que la \u00fanica mano que se debe mover es la del ombligo).<\/li>\r\n\r\n\r\n\r\n<li>Realiza actividades que te generen placer (el sentir placer induce a un buen descanso).<\/li>\r\n\r\n\r\n\r\n<li>A la hora de dormir, mant\u00e9n un dormitorio libre de luces, ya que \u00e9stas retardan el proceso del sue\u00f1o y nos hacen permanecer alerta.<\/li>\r\n\r\n\r\n\r\n<li>Revisa tu almohada y tu colch\u00f3n (tienen vida \u00fatil).<\/li>\r\n\r\n\r\n\r\n<li>Aleja de tu dormitorio los celulares y\/o tablets.<\/li>\r\n\r\n\r\n\r\n<li>Evita el consumo de alcohol y estimulantes (bebidas cola, t\u00e9, caf\u00e9, mate).<\/li>\r\n\r\n\r\n\r\n<li>Cena liviano y evita acostarte enseguida de cenar. Ardua tarea le espera a tu cerebro que todav\u00eda se la haces m\u00e1s dif\u00edcil con la digesti\u00f3n.<\/li>\r\n\r\n\r\n\r\n<li>Evita el consumo de agua en grandes cantidades (durante la noche).<\/li>\r\n\r\n\r\n\r\n<li>Toma una ducha caliente antes de dormir.<\/li>\r\n\r\n\r\n\r\n<li>Es sabido que el consumo de leche puede contribuir a un buen descanso dado que contiene <a href=\"https:\/\/es.wikipedia.org\/wiki\/Melatonina\" target=\"_blank\" rel=\"noreferrer noopener\">melatonina<\/a> (la hormona de sue\u00f1o).<\/li>\r\n\r\n\r\n\r\n<li>El consumo de frutos secos, semillas y banana aumentan la <a href=\"https:\/\/es.wikipedia.org\/wiki\/Serotonina\" target=\"_blank\" rel=\"noreferrer noopener\">serotonina<\/a> en tu organismo, la cual favorece la producci\u00f3n de melatonina.<\/li>\r\n<\/ul>\r\n\r\n\r\n\r\n<p>Por otra parte, no est\u00e1 de m\u00e1s que puedas realizar una siesta de unos minutos durante el d\u00eda\u2026<\/p>\r\n\r\n\r\n\r\n<p>Quiz\u00e1 puedas pensar: \u201c\u00a1qu\u00e9 dif\u00edcil cumplir con todo esto!\u201d \u201ccuando llego a casa, tambi\u00e9n tengo que dedicarme a la comida, los ni\u00f1os, la pareja, etc. etc.<\/p>\r\n\r\n\r\n\r\n<p>D\u00e9jame decirte que s\u00ed\u2026 tienes raz\u00f3n. Pero esto funciona como cualquier otro h\u00e1bito, con la repetici\u00f3n paulatina se va haciendo cada vez m\u00e1s firme.<\/p>\r\n\r\n\r\n\r\n<p>Lo importante es que est\u00e9s informado y puedas generar de a poco esos cambios. Es como lavarse los dientes: seguramente en un primer momento pensaste que no lo pod\u00edas hacer, luego que era horrible hacerlo y ahora forma parte de tu vida.<br \/>\u00bfY t\u00fa qu\u00e9 aconsejas para un buen descanso?<\/p>\r\n","protected":false},"excerpt":{"rendered":"<p>En un art\u00edculo anterior te habl\u00e9 sobre la importancia del buen dormir, y de las formas de abordar los trastornos del sue\u00f1o en la actualidad y te mencion\u00e9 como primer m\u00e9todo: la higiene del sue\u00f1o. S\u00e9 que te quedaste esperando algunos tips para hacer de tu descanso la mejor experiencia, es por eso que en &hellip; <a href=\"https:\/\/ivonneblanc.com\/ivonne-blanc-psicologa-en-montevideo\/la-higiene-del-sueno\/\" class=\"more-link\">Contin\u00faa leyendo <span class=\"screen-reader-text\">La higiene del sue\u00f1o<\/span><\/a><\/p>\n","protected":false},"author":4,"featured_media":0,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_joinchat":[],"footnotes":""},"categories":[4,5,6],"tags":[],"class_list":["post-46","post","type-post","status-publish","format-standard","hentry","category-cambio-de-habitos","category-herramientas","category-salud"],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v27.5 - https:\/\/yoast.com\/product\/yoast-seo-wordpress\/ -->\n<title>La higiene del sue\u00f1o - Psic\u00f3loga Ivonne Blanc<\/title>\n<meta name=\"description\" content=\"En este art\u00edculo te dejo algunas herramientas que pueden ayudarte a seguir trabajando en la higiene del sue\u00f1o, para lograr un mejor descanso\" \/>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/ivonneblanc.com\/ivonne-blanc-psicologa-en-montevideo\/la-higiene-del-sueno\/\" \/>\n<meta property=\"og:locale\" content=\"es_ES\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"La higiene del sue\u00f1o - 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