{"id":3706,"date":"2025-05-02T00:00:52","date_gmt":"2025-05-02T00:00:52","guid":{"rendered":"https:\/\/fitolympia.com\/?p=3706"},"modified":"2025-06-02T03:10:41","modified_gmt":"2025-06-02T03:10:41","slug":"better-sleep-means-better-health","status":"publish","type":"post","link":"https:\/\/fitolympia.com\/es\/better-sleep-means-better-health\/","title":{"rendered":"DORMIR MEJOR SIGNIFICA UNA MEJOR SALUD"},"content":{"rendered":"<\/p>\n\n\n\n

Piensa en todos los factores que pueden interferir con una buena noche de sue\u00f1o, desde el estr\u00e9s laboral y las responsabilidades familiares hasta desaf\u00edos inesperados, como enfermedades. No es de extra\u00f1ar que el sue\u00f1o de calidad a veces sea esquivo.<\/p>\n\n\n\n

Si bien es posible que no puedas controlar los factores que interfieren con el sue\u00f1o, puedes adoptar h\u00e1bitos que fomenten un mejor sue\u00f1o. Comience con estos sencillos consejos.<\/p>\n\n\n\n

1. Ap\u00e9gate a un horario de sue\u00f1o<\/h3>\n\n\n\n
\"\"\/<\/figure>\n\n\n\n

Reserva no m\u00e1s de ocho horas para dormir. La cantidad recomendada de sue\u00f1o para un adulto sano es de al menos siete horas. La mayor\u00eda de las personas no necesitan m\u00e1s de ocho horas en la cama para lograr este objetivo.<\/p>\n\n\n\n

Vete a la cama y lev\u00e1ntate a la misma hora todos los d\u00edas. Trate de limitar la diferencia en su horario de sue\u00f1o en las noches de semana y los fines de semana a no m\u00e1s de una hora. Ser consistente refuerza el ciclo sue\u00f1o-vigilia de tu cuerpo.<\/p>\n\n\n\n

Si no te duermes en unos 20 minutos, deja tu habitaci\u00f3n y haz algo relajante. Leer o escuchar m\u00fasica relajante. Vuelve a la cama cuando est\u00e9s cansado. Repita seg\u00fan sea necesario.<\/p>\n\n\n\n

2. Preste atenci\u00f3n a lo que come y bebe<\/h3>\n\n\n\n
\"\"\/<\/figure>\n\n\n\n

Don\u2019t go to bed hungry or stuffed. In particular, avoid heavy or large meals within a couple of hours of bedtime. Your discomfort might keep you up.<\/p>\n\n\n\n

Nicotine, caffeine and alcohol deserve caution, too. The stimulating effects of nicotine and caffeine take hours to wear off and can wreak havoc on quality sleep. And even though alcohol might make you feel sleepy, it can disrupt sleep later in the night.<\/p>\n\n\n\n

3. Create a restful environment<\/h3>\n\n\n\n
\"\"\/<\/figure>\n\n\n\n

Create a room that\u2019s ideal for sleeping. Often, this means cool, dark and quiet. Exposure to light might make it more challenging to fall asleep. Avoid prolonged use of light-emitting screens just before bedtime. Consider using room-darkening shades, earplugs, a fan or other devices to create an environment that suits your needs.<\/p>\n\n\n\n

Doing calming activities before bedtime, such as taking a bath or using relaxation techniques, might promote better sleep.<\/p>\n\n\n\n

4. Limit daytime naps<\/h3>\n\n\n\n
\"\"\/<\/figure>\n\n\n\n

Long daytime naps can interfere with nighttime sleep. If you choose to nap, limit yourself to up to 30 minutes and avoid doing so late in the day.<\/p>\n\n\n\n

If you work nights, however, you might need to nap late in the day before work to help make up your sleep debt.<\/p>\n\n\n\n

5. Include physical activity in your daily routine<\/h3>\n\n\n\n
\"\"\/<\/figure>\n\n\n\n

Regular physical activity can promote better sleep. Avoid being active too close to bedtime, however.<\/p>\n\n\n\n

\"\"\/<\/figure>\n\n\n\n

Spending time outside every day might be helpful, too.<\/p>\n\n\n\n

6. Manage worries<\/h3>\n\n\n\n
\"\"\/<\/figure>\n\n\n\n

Try to resolve your worries or concerns before bedtime. Jot down what\u2019s on your mind and then set it aside for tomorrow.<\/p>\n\n\n\n

Stress management might help. Start with the basics, such as getting organized, setting priorities and delegating tasks. Meditation also can ease anxiety.<\/p>\n\n\n\n

Know when to contact your doctor<\/h3>\n\n\n\n
\"\"\/<\/figure>\n\n\n\n

Nearly everyone has an occasional sleepless night \u2014 but if you often have trouble sleeping, contact your doctor. Identifying and treating any underlying causes can help you get the better sleep you deserve.<\/p>\n\n\n\n

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Piensa en todos los factores que pueden interferir con una buena noche de sue\u00f1o, desde el estr\u00e9s laboral y las 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