{"id":54999,"date":"2021-03-31T12:58:22","date_gmt":"2021-03-31T10:58:22","guid":{"rendered":"https:\/\/blog.cofb.cat\/?p=54999"},"modified":"2021-03-31T12:58:22","modified_gmt":"2021-03-31T10:58:22","slug":"linsomni-que-podem-fer-si-en-patim","status":"publish","type":"post","link":"https:\/\/www.cofb.org\/es\/2021\/03\/31\/linsomni-que-podem-fer-si-en-patim\/","title":{"rendered":"El insomnio: \u00bfQu\u00e9 podemos hacer si sufrimos?"},"content":{"rendered":"<p>Con la llegada de la <strong>primavera<\/strong> y el <strong>cambio de horario<\/strong>, es oportuno hablar en esta secci\u00f3n de recomendaciones relacionadas con el insomnio, o la <strong>incapacidad para dormir<\/strong> que altera el estado de la persona y su ritmo de vida diurno.<\/p>\n<p><img fetchpriority=\"high\" decoding=\"async\" class=\"aligncenter size-full wp-image-55044\" src=\"https:\/\/blog.cofb.cat\/wp-content\/uploads\/2021\/03\/rellotge.png\" alt=\"\" width=\"615\" height=\"415\" \/><\/p>\n<p>Cabe destacar que el<strong>insomnio<\/strong> es uno de los <strong>trastornos m\u00e1s frecuentes<\/strong> en la poblaci\u00f3n general, pero afecta especialmente a las mujeres y, debido al intenso ritmo de vida de nuestra sociedad, cada vez se detectan m\u00e1s casos de insomnio en <strong>hombres<\/strong> y entre la <strong>poblaci\u00f3n infantil<\/strong>. El<strong>insomnio<\/strong> puede manifestarse como la dificultad para iniciar el sue\u00f1o o para mantenerlo, pero tambi\u00e9n puede presentarse como un <strong>sue\u00f1o poco reparador<\/strong> y con <strong>despertar precoz<\/strong>.<\/p>\n<div class=\"box success\"><\/p>\n<h1><span style=\"color: #008080;\"><strong>La importancia de tener un horario regular\u00a0<\/strong><\/span><\/h1>\n<p>Es importante <strong>fomentar unos h\u00e1bitos<\/strong> que ayuden al paciente a relajarse para conciliar el sue\u00f1o de forma natural. Instaurar un <strong>horario regular de sue\u00f1o<\/strong>, eliminar bebidas con cafe\u00edna y alcohol, evitar el tabaco y procurar que el entorno de la habitaci\u00f3n sea el adecuado.<\/p>\n<p><\/div>\n<h1><span style=\"color: #008080;\"><strong>Factores que pueden causar insomnio<\/strong><\/span><\/h1>\n<p>Hay varios <strong>factores<\/strong> que pueden causar <strong>insomnio<\/strong>. Recogemos algunos:<\/p>\n<ul>\n<li><strong>Alteraci\u00f3n del ritmo normal<\/strong> de vida<\/li>\n<li><strong>Desorden emocional<\/strong><\/li>\n<li>Enfermedades que evolucionan con dolor (artritis, \u00falcera g\u00e1strica, fiebre, etc.)<\/li>\n<li>Actividades como <strong>mirar la televisi\u00f3n<\/strong> o <strong>utilizar el m\u00f3vil<\/strong> antes de acostarse. Se consideran <strong>actividades estimulantes<\/strong> que provocan <strong>el env\u00edo de informaci\u00f3n contradictoria al cerebro<\/strong> y, a la larga, pueden llegar a modificar nuestros ritmos circadianos.<\/li>\n<li>No es recomendable hacer <strong>ejercicio f\u00edsico intenso<\/strong>, como m\u00ednimo, 3 h antes de acostarse<\/li>\n<li><strong>Medicamentos<\/strong> que pueden provocar insomnio<\/li>\n<li><strong>Abstinencia de sustancias<\/strong> que crean adicci\u00f3n, como alcohol o narc\u00f3ticos<\/li>\n<\/ul>\n<h1><span style=\"color: #008080;\"><strong><img decoding=\"async\" class=\"aligncenter size-full wp-image-55045\" src=\"https:\/\/blog.cofb.cat\/wp-content\/uploads\/2021\/03\/Insomni.jpg\" alt=\"\" width=\"801\" height=\"487\" \/><\/strong><\/span><\/h1>\n<h1><span style=\"color: #008080;\"><strong>El h\u00e1bito de dormir en los ni\u00f1os\u00a0<\/strong><\/span><\/h1>\n<p>A menudo, conseguir que los ni\u00f1os y ni\u00f1as vayan a dormir, puede ser una aventura.<\/p>\n<h3><span style=\"color: #008080;\"><strong>\u00bfCu\u00e1les son las causas?<\/strong><\/span><\/h3>\n<ul>\n<li>Ansiedad en el momento de separarse de los padres<\/li>\n<li>Midiadas demasiado largas<\/li>\n<li>Intento de controlar su entorno<\/li>\n<li>Juegos bruscos o demasiado estimulantes antes de acostarse<\/li>\n<\/ul>\n<h3><span style=\"color: #008080;\"><strong>Buenos h\u00e1bitos para acostarse<\/strong><\/span><\/h3>\n<p>A menudo, este insomnio se asocia a un <strong>mal aprendizaje del h\u00e1bito de dormir<\/strong>, y es necesario establecer un ritual en torno a la acci\u00f3n de acostarse como:<\/p>\n<ul>\n<li>Conseguir que la hora de acostarse y levantarse sea la misma cada d\u00eda<\/li>\n<li>Hacer una cena ligera<\/li>\n<li>Evitar consumir mucha cantidad de l\u00edquido justo antes de acostarse<\/li>\n<li>Dejar la habitaci\u00f3n a oscuras sin elementos que puedan distraer o estimular a los ni\u00f1os<\/li>\n<\/ul>\n<h1><span style=\"color: #008080;\"><strong>Consejos<\/strong><\/span><\/h1>\n<p>Por \u00faltimo, recogemos algunos <strong>consejos<\/strong> que pueden ayudar a disminuir el insomnio.<\/p>\n<ul>\n<li><strong>No comer en exceso antes de acostarse<\/strong>, pero tampoco hacerlo con hambre<\/li>\n<li>Mantener la habitaci\u00f3n en <strong>condiciones \u00f3ptimas para dormir<\/strong>, sin ruido, sin mucha luz, y con una <strong>temperatura controlada<\/strong><\/li>\n<li><strong>Evitar llevar a cabo actividades estimulantes<\/strong>, utilizar el m\u00f3vil, la tableta t\u00e1ctil o mirar la televisi\u00f3n <strong>justo antes de acostarse<\/strong><\/li>\n<li>La<strong>uso de medicamentos<\/strong> para ayudar a dormir debe realizarse durante un <strong>tiempo limitado<\/strong>, y <strong>siempre con la prescripci\u00f3n del m\u00e9dico<\/strong> o el <strong>consejo farmac\u00e9utico<\/strong><\/li>\n<\/ul>\n<p style=\"text-align: center;\"><strong>Puedes leer el art\u00edculo completo en nuestra web de salud (<a href=\"https:\/\/www.farmaceuticonline.com\/insomni\/\" target=\"_blank\" rel=\"noopener\">www.farmaceuticonline.com<\/a>)<\/strong><\/p>\n<p><strong>Otras publicaciones de inter\u00e9s:<\/strong><\/p>\n<ul>\n<li style=\"text-align: left;\"><a href=\"https:\/\/blog.cofb.cat\/limpacte-de-lalimentacio-en-la-qualitat-del-son-tertulia-dactualitat\/\" target=\"_blank\" rel=\"noopener\">El impacto de la alimentaci\u00f3n en la calidad del sue\u00f1o [Tertulia de actualidad] (Julio 2020)<\/a><\/li>\n<li><a href=\"https:\/\/blog.cofb.cat\/lestres-dietes-durant-confinament\/\" target=\"_blank\" rel=\"noopener\">El estr\u00e9s y las dietas durante el confinamiento (Junio 2020)<\/a><\/li>\n<\/ul>","protected":false},"excerpt":{"rendered":"<p>Con la llegada de la primavera y el cambio de horario, es oportuno hablar en esta secci\u00f3n de recomendaciones relacionadas con el insomnio, o la incapacidad para dormir que altera el estado de la persona y su ritmo de vida diurno. Cabe destacar que el insomnio es uno de los trastornos m\u00e1s frecuentes en la [\u2026]<\/p>","protected":false},"author":1,"featured_media":55044,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_uag_custom_page_level_css":"","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":"disabled","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-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":"","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-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":"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":""},"mobile":{"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":""}},"footnotes":""},"categories":[23,47],"tags":[4537,4538,37,38,4539,635,69,4540,40,608,2251,76,2193,368,789,639],"class_list":["post-54999","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-destacats","category-recomanacions-del-farmaceutic","tag-adults","tag-canvi-dhorari","tag-consell-farmaceutic","tag-consells","tag-dificultats-per-dormir","tag-dormir","tag-farmacia-comunitaria","tag-habits-del-son","tag-habits-saludables","tag-infants","tag-insomni","tag-oficina-de-farmacia","tag-primavera","tag-recomanacio-farmaceutica","tag-recomanacions","tag-son"],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v22.4 - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>L&#039;insomni: Qu\u00e8 podem fer si en patim? 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