{"id":6841,"date":"2023-06-06T16:48:53","date_gmt":"2023-06-06T16:48:53","guid":{"rendered":"https:\/\/fitolympia.com\/?p=6841"},"modified":"2023-06-06T16:48:57","modified_gmt":"2023-06-06T16:48:57","slug":"6-things-to-do-today-to-sleep-better-deeper-and-longer-tonight","status":"publish","type":"post","link":"https:\/\/fitolympia.com\/es\/6-things-to-do-today-to-sleep-better-deeper-and-longer-tonight\/","title":{"rendered":"6 cosas que hacer hoy para dormir mejor, m\u00e1s profundo y m\u00e1s tiempo esta noche"},"content":{"rendered":"

La clave para una buena noche de descanso est\u00e1 en las decisiones que tome durante todo el d\u00eda. Agregue estos seis movimientos a su rutina diaria hoy, y sentir\u00e1 una diferencia real en la forma en que se despierta ma\u00f1ana.<\/p>

\"Sleeping<\/figure>

7 A.M.: Haz tu cama.<\/strong><\/p>

\"\"\/<\/figure>

Your mother was right\u2014you should tidy up those sheets: People who make their bed every day are 19 percent more likely to report a better night’s rest, according to a poll by the National Sleep Foundation. “Research shows that people with sleep problems who use their bed only for sleep improve their rest,” says Judith Davidson, PhD, author of\u00a0Sink into Sleep: A Step-by-Step Workbook for Reversing Insomnia<\/em><\/a>. Adem\u00e1s, cuando su cama est\u00e1 limpia y ordenada, est\u00e1 menos tentado a arrastrarse para leer un libro o hablar por tel\u00e9fono.<\/p>

7:15 A.M.: Abre las sombras.<\/strong>Obtener luz solar natural en su cara dentro de las dos horas posteriores a la vigilia ayuda a sincronizar su reloj interno con el medio ambiente, dice Robert Rosenberg, director m\u00e9dico de la Sleep Disorders Center in Flagstaff, Arizona<\/a>. Cuando su cuerpo est\u00e1 alineado con el ciclo de luz-oscuridad de la naturaleza, la liberaci\u00f3n de melatonina se regular\u00e1, por lo que le resultar\u00e1 m\u00e1s f\u00e1cil conciliar el sue\u00f1o por la noche.<\/p>

12 p.M.: T\u00f3mese un descanso en el gimnasio.<\/strong>Un estudio reciente de la Universidad Estatal de Oreg\u00f3n encontr\u00f3 que al menos 150 minutos de ejercicio moderado a vigoroso por semana mejora la calidad del sue\u00f1o en un 65 por ciento. Los investigadores creen que el enfriamiento natural que ocurre despu\u00e9s de un entrenamiento puede ayudar a acelerar la disminuci\u00f3n de la temperatura corporal central que se asocia con el sue\u00f1o, por lo que se quedar\u00e1 dormido m\u00e1s f\u00e1cilmente cuando finalmente se acueste.<\/p>

7 p.M.: Cenar en granos enteros.<\/strong><\/p>

\"\"\/<\/figure>

Try adding one cup of whole wheat macaroni to your dinner a few nights a week\u2014it contains 38 percent of your daily value of magnesium. “Magnesium has a relaxing effect on the muscles and the nervous system,” says Rosenberg. “It also helps with production and absorption of one of the main sleep-promoting neurotransmitters.”<\/p>

8:30 p.M.: Tomar un ba\u00f1o.<\/strong>Disfrutar de un relajante ritual nocturno que te separa de las preocupaciones del d\u00eda es clave. Y un ba\u00f1o caliente es un buen lugar para comenzar: un peque\u00f1o estudio publicado en la revista Sleep<\/em> encontr\u00f3 que las mujeres insomnes mayores que se ba\u00f1aron al menos 90 minutos antes de acostarse informaron una mejor calidad del sue\u00f1o.<\/p>

9 p.M.: Vea la televisi\u00f3n en el sof\u00e1 en lugar de en la cama.<\/strong><\/p>

\"\"\/<\/figure>

Don’t tuck in for the night until you’re truly tired. “Every minute you spend awake\u2014and out of your bed\u2014increases your need for deep sleep, also known as your sleep drive,” says Colleen Carney, PhD, coauthor of the upcoming book\u00a0Goodnight Mind: Turn Off Your Noisy Thoughts and Get a Good Night’s Sleep<\/em><\/a>. “Spending more time in bed actually tells your body that you need less rest, so you end up cutting your sleep drive short.”<\/p>

10 P.M.: \u00a1Dulces sue\u00f1os!<\/strong><\/p>

\"\"\/<\/figure> ","protected":false},"excerpt":{"rendered":"

La clave para una buena noche de descanso est\u00e1 en las decisiones que tome durante todo el d\u00eda. Agregue estos […]<\/p>\n","protected":false},"author":1,"featured_media":6842,"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-6841","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\/2020\/10\/201303-omag-sleep-better-600x411-1.jpg","categories_details":[{"id":17,"name":"Health","count":264,"parent":0}],"tags_details":[],"comment_count":0,"author_name":"Staff","author_img":"https:\/\/secure.gravatar.com\/avatar\/b61c00ed0c8f33f6eb91a1083f6992aea9a5a38e5f4fce841eb349184fdff21b?s=96&d=mm&r=g","post_views":5546,"_links":{"self":[{"href":"https:\/\/fitolympia.com\/es\/wp-json\/wp\/v2\/posts\/6841","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\/1"}],"replies":[{"embeddable":true,"href":"https:\/\/fitolympia.com\/es\/wp-json\/wp\/v2\/comments?post=6841"}],"version-history":[{"count":2,"href":"https:\/\/fitolympia.com\/es\/wp-json\/wp\/v2\/posts\/6841\/revisions"}],"predecessor-version":[{"id":16736,"href":"https:\/\/fitolympia.com\/es\/wp-json\/wp\/v2\/posts\/6841\/revisions\/16736"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/fitolympia.com\/es\/wp-json\/wp\/v2\/media\/6842"}],"wp:attachment":[{"href":"https:\/\/fitolympia.com\/es\/wp-json\/wp\/v2\/media?parent=6841"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/fitolympia.com\/es\/wp-json\/wp\/v2\/categories?post=6841"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/fitolympia.com\/es\/wp-json\/wp\/v2\/tags?post=6841"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}