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Consejos para dormir más y mejor

Menopausia


dormir bien
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Si tienes problemas de insomnio, no te rindas. Consultar con un médico y modificar ciertos hábitos puede hacerte recuperar el sueño. Toma nota.


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El insomnio es una de las complicaciones más comunes y más molestas que vienen con la menopausia. De hecho, hasta un 60% de las mujeres en esta etapa sufre de problemas de sueño. Si a ti te sucede, es importante que lo consultes con tu médico. Además, te damos algunas pautas que te pueden ayudar a dormir más y mejor:

  • Aleja los aparatos electrónicos de tu dormitorio. Si estás acostumbrada a dormirte con la televisión encendida, debes saber que tu cerebro no descansa del todo porque está expuesto a estímulos externos (luz y sonido). Por otro lado, la radiación de luz inhibe la segregación de melatonina, la hormona encargada de regular nuestro sueño. ¿Necesitas más razones?
  • Esconde el despertador. Mirar el reloj a cada rato para comprobar el tiempo que te está costando dormirte o para ver lo que falta para que suene la alarma mantiene el cerebro despierto y en estado de alerta, lo que hace que no concilies el sueño de manera profunda y reparadora. Activa tu despertador, pero mantenlo lejos de tu alcance.
  • Baja el termostato. La temperatura óptima para conciliar el sueño es de 20º. Si eres friolera, es preferible que te abrigues tú a que el ambiente esté demasiado cálido. Recientes estudios han demostrado que las personas que duermen en una habitación demasiado cálida sufren varias interrupciones del sueño durante la noche.
  • Olvídate del alcohol. El alcohol es neurodepresor y te puede ayudar a inducir el sueño. Pero los efectos sedantes desaparecen a medida que tu cuerpo lo metaboliza y se produce el efecto contrario: te despiertas en mitad de la noche y ya no te puedes volver a dormir. Eso es debido a que el alcohol interfiere en nuestros biorritmos naturales, provocando aumento de la presión sanguínea y taquicardias. Una copita de vino o de cerveza durante la cena está bien, pero procura no ingerir nada de alcohol tres horas antes de ir a dormir.
  • Haz ejercicio. El ejercicio aeróbico te ayuda a dormirte más rápido, mantener un sueño profundo durante más horas y despertarte con menos frecuencia por las noches.
  • Sigue la regla de los 15 minutos. Si no te puedes dormir, o si te despiertas y no puedes conciliar el sueño en un plazo de 15 minutos, sal de la cama y haz algo que te relaje y te ayude a despejar tu mente: puedes leer, tomarte un vaso de leche, hacer un sudoku o dar un paseo. Evita encender la televisión o navegar por Internet. Cuando sientas somnolencia, vuelve a la cama.
  • Aplica la teoría de los compartimentos. Consiste en enfocarnos exclusivamente en lo que estamos haciendo. Así, si hemos dejado un problema laboral sin resolver, a la hora de ir a la cama, debemos cerrar ese compartimento mental y volver a abrirlo a la mañana siguiente. Es la forma de compartimentar nuestros problemas y que no nos afecten cuando vayamos a dormir.
  • Si tienes mascota, búscale un espacio propio. Los animales domésticos roncan, se mueven mucho, se sacuden, e incluso maúllan o ladran en sueños. De hecho, se ha comprobado que el 53% de las personas que duermen en la misma habitación que sus mascotas, ven su sueño interrumpido al menos una vez cada noche.

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  94. La verdad es que está muy bien explicado, en mi caso sucedió algo distinto. Llevaba varios días sin dormir y con dolores de espalda. Al principio pensé que tenía alguna enfermedad y acudí al médico. Me recomendó unas pastillas que no funcionaban, hasta que me di cuenta de que el problema no era mio, sino del colchón. Compré uno nuevo y la diferencia fue notable desde el primer día, mejor descanso y adios dolores.

    Así que yo creo que otro de los factores para dormir mejor sería tener un buen somier y colchón.

    Un saludo.

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