1. Ir a dormir a la misma hora cada noche, y levantarse a la misma hora cada ma\u00f1ana, incluso los fines de semana.<\/p>\n\n\n\n
2. No tome siestas despu\u00e9s de las 3 p.m, y no duerme la siesta m\u00e1s de 20 minutos.<\/p>\n\n\n\n
3. Mant\u00e9ngase alejado de la cafe\u00edna y el alcohol tarde en el d\u00eda.<\/p>\n\n\n\n
4. Evite la nicotina por completo..<\/p>\n\n\n\n
5. Haga ejercicio regularmente, pero no dentro de las 2-3 horas de acostarse.<\/p>\n\n\n\n
6. No coma una comida pesada tarde en el d\u00eda. Un refrigerio ligero antes de acostarse est\u00e1 bien.<\/p>\n\n\n\n
7. Haga que su dormitorio sea c\u00f3modo, oscuro, tranquilo y no demasiado c\u00e1lido o fr\u00edo.<\/p>\n\n\n\n
8. Siga una rutina para ayudarlo a relajarse antes de dormir (por ejemplo, leer o escuchar m\u00fasica). Apague el televisor y otras pantallas al menos una hora antes de acostarse.<\/p>\n\n\n\n
9. Si no puedes conciliar el sue\u00f1o despu\u00e9s de 20 minutos, haz algo calmante hasta que te sientas somnoliento, como leer o escuchar m\u00fasica suave.<\/p>\n\n\n\n
10.Hable con un m\u00e9dico si contin\u00faa teniendo problemas para dormir.<\/p>\n\n\n\n
2. Prohibir todas las noches (\u00a1No dejes la tarea para el \u00faltimo minuto!)<\/p>\n\n\n\n 3. Escribir en un diario o en una lista de tareas pendientes justo antes de dormir, para reducir el estr\u00e9s<\/p>\n\n\n\n 4. Dormir no m\u00e1s de 2 horas m\u00e1s tarde las ma\u00f1anas de fin de semana que en las ma\u00f1anas de lunes a viernes.<\/p>\n\n\n\n ","protected":false},"excerpt":{"rendered":" 1. Ir a dormir a la misma hora cada noche, y levantarse a la misma hora cada ma\u00f1ana, incluso los […]<\/p>\n","protected":false},"author":2,"featured_media":13769,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"site-sidebar-layout":"default","site-content-layout":"","ast-site-content-layout":"default","site-content-style":"default","site-sidebar-style":"default","ast-global-header-display":"","ast-banner-title-visibility":"","ast-main-header-display":"","ast-hfb-above-header-display":"","ast-hfb-below-header-display":"","ast-hfb-mobile-header-display":"","site-post-title":"","ast-breadcrumbs-content":"","ast-featured-img":"","footer-sml-layout":"","theme-transparent-header-meta":"","adv-header-id-meta":"","stick-header-meta":"","header-above-stick-meta":"","header-main-stick-meta":"","header-below-stick-meta":"","astra-migrate-meta-layouts":"default","ast-page-background-enabled":"default","ast-page-background-meta":{"desktop":{"background-color":"var(--ast-global-color-5)","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""},"tablet":{"background-color":"","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""},"mobile":{"background-color":"","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""}},"ast-content-background-meta":{"desktop":{"background-color":"var(--ast-global-color-4)","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""},"tablet":{"background-color":"var(--ast-global-color-4)","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""},"mobile":{"background-color":"var(--ast-global-color-4)","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""}},"fifu_image_url":"","fifu_image_alt":"","footnotes":""},"categories":[17],"tags":[],"class_list":["post-13768","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-health"],"translation":{"provider":"WPGlobus","version":"3.0.0","language":"es","enabled_languages":["en","es","de","fr","ru","hi","ar","tr","it","pt","na"],"languages":{"en":{"title":true,"content":true,"excerpt":false},"es":{"title":true,"content":true,"excerpt":false},"de":{"title":true,"content":true,"excerpt":false},"fr":{"title":true,"content":true,"excerpt":false},"ru":{"title":true,"content":true,"excerpt":false},"hi":{"title":true,"content":true,"excerpt":false},"ar":{"title":true,"content":true,"excerpt":false},"tr":{"title":true,"content":true,"excerpt":false},"it":{"title":true,"content":true,"excerpt":false},"pt":{"title":true,"content":true,"excerpt":false},"na":{"title":false,"content":false,"excerpt":false}}},"featured_img":"https:\/\/fitolympia.com\/wp-content\/uploads\/2021\/06\/good-sleep.jpg","categories_details":[{"id":17,"name":"Health","count":263,"parent":0}],"tags_details":[],"comment_count":0,"author_name":"Staff","author_img":"https:\/\/secure.gravatar.com\/avatar\/0770ff71d5267ad67c1cefbf36008dc2a2753c332616ff451380094010b0d281?s=96&d=mm&r=g","post_views":5364,"_links":{"self":[{"href":"https:\/\/fitolympia.com\/es\/wp-json\/wp\/v2\/posts\/13768","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/fitolympia.com\/es\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/fitolympia.com\/es\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/fitolympia.com\/es\/wp-json\/wp\/v2\/users\/2"}],"replies":[{"embeddable":true,"href":"https:\/\/fitolympia.com\/es\/wp-json\/wp\/v2\/comments?post=13768"}],"version-history":[{"count":12,"href":"https:\/\/fitolympia.com\/es\/wp-json\/wp\/v2\/posts\/13768\/revisions"}],"predecessor-version":[{"id":13824,"href":"https:\/\/fitolympia.com\/es\/wp-json\/wp\/v2\/posts\/13768\/revisions\/13824"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/fitolympia.com\/es\/wp-json\/wp\/v2\/media\/13769"}],"wp:attachment":[{"href":"https:\/\/fitolympia.com\/es\/wp-json\/wp\/v2\/media?parent=13768"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/fitolympia.com\/es\/wp-json\/wp\/v2\/categories?post=13768"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/fitolympia.com\/es\/wp-json\/wp\/v2\/tags?post=13768"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}
Problema especial para los adolescentes: Los<\/strong>
problemas de sue\u00f1o son una preocupaci\u00f3n especial para los adolescentes. El adolescente promedio necesita alrededor de 9 horas de sue\u00f1o por noche. Los ni\u00f1os y adolescentes que no reciben tanto pueden tener problemas para llevarse bien con los dem\u00e1s. Pueden sentirse enojados e impulsivos, tener cambios de humor, sentirse tristes o deprimidos, o carecer de motivaci\u00f3n. Tambi\u00e9n pueden tener problemas para prestar atenci\u00f3n, y pueden obtener calificaciones m\u00e1s bajas y sentirse estresados.<\/p>\n\n\n\n
Para superarlos, los adolescentes pueden intentar:<\/strong>
1. Evitar el tiempo frente a la pantalla al menos una hora antes de acostarse.<\/p>\n\n\n\n