{"id":6844,"date":"2024-10-08T00:00:03","date_gmt":"2024-10-08T00:00:03","guid":{"rendered":"https:\/\/fitolympia.com\/?p=6844"},"modified":"2024-10-08T16:16:50","modified_gmt":"2024-10-08T16:16:50","slug":"signs-your-body-is-too-tired-to-go-on","status":"publish","type":"post","link":"https:\/\/fitolympia.com\/es\/signs-your-body-is-too-tired-to-go-on\/","title":{"rendered":"Se\u00f1ales de que su cuerpo est\u00e1 demasiado cansado para continuar"},"content":{"rendered":"

Puede funcionar bien con 6 horas de sue\u00f1o por noche … o eso piensas. A continuaci\u00f3n, le indicamos c\u00f3mo saber si est\u00e1 privado de sue\u00f1o en secreto. Por Corrie Pikul<\/p>

\"signs<\/figure>

\u00a0\u00a0\u00a0<\/p>

1. Est\u00e1s haciendo clic en tu bol\u00edgrafo y tocando tus pies.<\/h3>

Qu\u00e9 pasa:<\/strong> Cuando mueves tus m\u00fasculos, le indicas a tu cerebro que se mantenga alerta, dice Hans P.A. Van Dongen, PhD, subdirector de la Sleep and Performance Research Center at Washington State University<\/a>. So if you\u2019re fidgety and restless and feel as if you you can’t sit still or would rather (always) stand, Van Dongen says that “it could be your brain’s way of trying to keep you awake.”<\/p>

Qu\u00e9 m\u00e1s debes saber:<\/strong> Inquietarse tambi\u00e9n podr\u00eda ser una se\u00f1al de que ha tenido demasiada cafe\u00edna. El l\u00edmite diario recomendado es 500 to 600 mg, or about 4 cups<\/a>Beber m\u00e1s que eso es otra se\u00f1al menos que sutil de que necesita m\u00e1s descanso.<\/p>

2. Est\u00e1s lapsando, no sabes que est\u00e1s lapsando y ni siquiera sabes qu\u00e9 diablos es la vuelta.<\/h3>

Qu\u00e9 pasa:<\/strong> Lapsing, in technical terms, is when parts of your brain take a stealth catnap. When you\u2019re exhausted, the sections that control attention and response time start taking breaks from processing new information, explains Van Dongen. These “mini-sleeps” could be as short as half a second, and you may not even notice that you’ve fallen into them.<\/p>

Qu\u00e9 m\u00e1s debes saber:<\/strong> Van Dongen sugiere una prueba de vuelta: si\u00e9ntese en un \u00e1rea oscura y tranquila mientras sostiene un l\u00e1piz en una mano. Configure un temporizador durante 5 minutos y simplemente rel\u00e1jese y respire. Si el l\u00e1piz se cae, eso es una clara se\u00f1al de que usted y su cerebro necesitan dormir m\u00e1s.<\/p>

3. Tiene problemas para deslizar su identificaci\u00f3n de oficina, equilibrar su caf\u00e9 y pasar por la puerta antes de que se cierre nuevamente.<\/h3>

Qu\u00e9 pasa:<\/strong> Esta combinaci\u00f3n de tareas simples, realizadas en secuencia y bajo un l\u00edmite de tiempo, es una buena prueba de sus habilidades psicomotoras y coordinaci\u00f3n, que son algunas de las primeras cosas que debe hacer cuando escatima en el ojo cerrado. En un estudio de 1997, los investigadores encontraron que una persona que ha pasado incluso una noche sin dormir est\u00e1 tan deteriorada en la coordinaci\u00f3n mano-ojo temprano en la ma\u00f1ana como alguien que tiene un nivel de alcohol en la sangre de .10 por ciento.also known as legally drunk<\/a>.<\/p>

Qu\u00e9 m\u00e1s debes saber:<\/strong>Sleep deprivation doesn’t have the same effect on the parts of your brain that handle critical reasoning<\/a>, por lo que incluso si tiene problemas con los electrodom\u00e9sticos, es posible que a\u00fan no tenga ning\u00fan problema notable al escribir una nota de estrategia o analizar informes.<\/p>

4. Act\u00faas como la Sra. Silly Pants en el desayuno.<\/h3>

Qu\u00e9 pasa:<\/strong> Tu cerebro est\u00e1 teniendo problemas para decirte c\u00f3mo comportarte, por lo que eres m\u00e1s reactivo a los est\u00edmulos de tu entorno. El sol parece tan brillante y alegre, el caf\u00e9 sabe tan bien y ese gato que se vuelve loco con la caja de cereales vac\u00eda es simplemente muy aurista.<\/p>

Qu\u00e9 m\u00e1s debes saber:<\/strong> Mantenerse en una quilla uniforme ser\u00e1 su gran desaf\u00edo hoy, dice Van Dongen. Tu estado de \u00e1nimo probablemente pasar\u00e1 de tonto a gru\u00f1\u00f3n tan pronto como algo no salga a tu manera.<\/p>

5. … y eres un desastre caliente y emocional por el resto del d\u00eda.<\/h3>

Qu\u00e9 pasa:<\/strong> Cuidado, compa\u00f1eros de trabajo, c\u00f3nyuges y transe\u00fantes inocentes: Los sistemas debilitados de regulaci\u00f3n de las emociones en el \u00e1rea prefrontal del cerebro pueden dificultar que controles y expreses tus sentimientos. Por ejemplo, si alguien te critica, te molestar\u00e1 m\u00e1s de lo habitual, dice Van Dongen, y ser\u00e1 m\u00e1s probable que digas o hagas algo de lo que te arrepentir\u00e1s. Investigaci\u00f3n de William D.S. Killgore at Harvard Medical School<\/a> also showed that two nights without adequate sleep was associated with a reduced tendency to think positively and a lack of willingness to take action to solve problems. “Thus, sleep-deprived individuals appear to be more easily frustrated, intolerant, unforgiving, less caring and more self-focused than when fully rested,” he wrote. In other words, you’re acting kind of jerky.<\/p>

Qu\u00e9 m\u00e1s debes saber:<\/strong>Si bien la cafe\u00edna puede darle una inyecci\u00f3n de adrenalina, los estudios muestran que a menudo es ineficaz para solucionar los otros problemas emocionales provocados por el insomnio.<\/p>

6. Est\u00e1s deseando carbohidratos, a lo grande.<\/h3>

Qu\u00e9 pasa:<\/strong> La investigaci\u00f3n ha demostrado que solo una noche de sue\u00f1o escaso lowers levels of the appetite-suppressing hormone leptin and boosts levels of hunger-increasing ghrelin<\/a>. El cuerpo se despierta craving quick<\/a>, easy energy<\/a>: Ese muffin choco-chunk servir\u00e1, gracias. Los voluntarios en un estudio en la Universidad de Colorado en Boulder que durmieron 4.5 horas (o menos) tambi\u00e9n informaron feeling more ravenous than those who got the magic 7 hours<\/a>.<\/p>

Qu\u00e9 m\u00e1s debes saber:<\/strong> Se ha demostrado que desayunar dentro de una hora m\u00e1s o menos de despertarse aumenta el estado de alerta y mejora el rendimiento cognitivo. As\u00ed que abraza los carbohidratos, pero aseg\u00farate de que sean del tipo de dosis lenta que no te har\u00e1n esfumar (la avena cortada en acero es una gran opci\u00f3n).<\/p>

7. Obtienes un segundo viento a las 9:30 p.m.<\/h3>

Qu\u00e9 pasa:<\/strong> Tu cuerpo te mantiene despierto durante ese \u00faltimo tramo de la noche para que pueda volver a tener un ritmo, dice Rafael Pelayo, MD, especialista en sue\u00f1o de la Stanford University Sleep Medicine Center<\/a> and an associate professor of psychiatry and behavioral science. He says that what often happens is the patient who’s been running on empty will promise herself she’ll go to bed early. “Early” rolls around and she feels fine, so she keeps getting things done…but then ends up with only 6 hours of sleep (again). When she snoozes through her alarm, she tells herself everyone has trouble getting out of bed.<\/p>

Qu\u00e9 m\u00e1s debes saber:<\/strong> Caemos en nuestro sue\u00f1o m\u00e1s profundo durante las dos horas antes de nuestra hora natural de despertar, dice Pelayo. As\u00ed que deje la lista de tareas pendientes y recoja el cepillo de dientes: todav\u00eda es m\u00e1s f\u00e1cil obligarse a acostarse que obligarse a despertarse (comenzar con incrementos de 15 minutos puede ayudar).<\/p> ","protected":false},"excerpt":{"rendered":"

Puede funcionar bien con 6 horas de sue\u00f1o por noche … o eso piensas. A continuaci\u00f3n, le indicamos c\u00f3mo saber 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