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¿Por qué no puedo dormir?

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¿Por qué no puedo dormir?

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INSOMNIO: ¿Qué me impide dormir bien?

Es la hora de acostarse, se siente cansado, el cuerpo le pesa y los párpados se le cierran pero a la hora de dormir le aqueja el mismo problema diariamente: el insomnio. Esta patología no tiene una única causa y es muy frecuente en la población general. Se estima que un 10 a 15% de las personas padecen de insomnio crónico y un 35% ha sufrido un insomnio ocasional o transitorio en situaciones estresantes y, a pesar de ser un problema común, poca gente visita a su médico.

El sueño es fundamental para la restitución corporal como la conservación de energía, termorregulación y recuperación tisular y además interviene en la cognición y humor. A medida que el cerebro pasa por las distintas etapas del sueño, ocurren alteraciones neuroquímicas y distintos grados de activación/reducción de la actividad cerebral.

insomnio

 

Es importante tener en cuenta tres factores para una buena calidad del sueño:

  1. La Duración del sueño debe ser suficiente para que el individuo esté descansado y alerta al día siguiente.
  2. Continuidad: los períodos de sueño deben ser idealmente sin fragmentación.
  3. Profundidad: el sueño debe ser lo suficientemente profundo como para ser restaurador.

El objetivo es penetrar efectivamente en el sistema educativo en cualquier nivel. La mayoría de los individuos desconocen los hechos importantes del sueño y la vigilia, los ritmos biológicos y los trastornos del sueño, y en particular los síntomas que sugieren un proceso patológico grave.

 

¿Cuántas horas de sueño son recomendables?

La cantidad de horas necesarias para un buen descanso es muy variable. La mayoría necesita dormir 7-8 horas, sin embargo hay personas que sólo necesitan 5-6 hs (dormidores cortos) y otras 9-10 (dormidores largos).  

Lo ideal es evaluar la cantidad de horas de sueño que uno realiza en épocas de descanso como en las vacaciones que, generalmente, no usamos despertador. Es importante tener en cuenta que si dormimos 2 o más horas extras los fines de semana, es un indicador de falta de sueño durante la semana. 

 

Trastornos de Sueño más comunes

Hay más de 100 enfermedades de sueño. La más frecuente es el insomnio y la privación crónica de sueño.

PATOLOGIA PORCENTAJE
INSOMNIO 8-35%
SAOS 2-5%
SINDROME DE PIERNAS INQUIETAS 6%
MOVIMIENOS PERIODICOS DE PIERNAS 4%
NARCOLEPSIA 0.05%

 

Si sueles tener algunos de los siguientes trastornos, es recomendable que acudas a una consulta:

  • Dificultad para dormir.
  • Dificultad para mantener el sueño (se despiertan varias veces en la noche).
  • Despertares tempranos en la madrugada.
  • Sensación de no dormir bien.

 

¿Cuáles son las consecuencias de dormir mal?

 

  • Aumenta 10 veces más el riesgo de depresión y 17 veces más el riesgo de ansiedad.
  • Aumenta el riesgo cardio-vascular y metabólico.
  • Aumenta el riesgo de accidentes de tráfico/laborales.
  • Disminuye el rendimiento laboral/escolar.
  • Deterioro social.
  • Causa de ausentismo laboral.
  • Pérdidas económicas.

 

¿Cómo tratar el Insomnio?

Es fundamental tratar la enfermedad de base. Si bien los fármacos pueden ser beneficiosos, hay que usarlos con cuidado dado que presentan secuelas  adversas, dependencia y dejan de hacer efecto a corto plazo ya que pierden eficacia.

El tratamiento de elección es la terapia de tipo cognitiva-conductual, la cual ha demostrado mantener sus resultados a largo plazo. La misma consiste en la higiene de sueño, cambios de hábitos y pensamientos relacionados con el dormir.

Hay medidas generales que se pueden aplicar a todos los pacientes con insomnio. Ellas son las llamadas reglas del buen dormir que incluyen:

  • Reducir el tiempo en cama (si Ud. se despertó y no puede volver a dormirse, levántese, no se quede en la cama).
  • Evite las siestas, el tabaco, el alcohol y el café.
  • Evite los ejercicios intensos cerca de la hora de acostarse.
  • Evite la actividad intelectual dos horas antes de acostarse.
  • Si Ud. no puede conciliar el sueño levántese y cambie de lugar. Sólo vuelva a la cama cuando tenga sueño.
  • Evite comidas abundantes por la noche.

 

¿Cómo se diagnostica el Insomnio?

Mediante una entrevista exhaustiva para poder identificar el trastorno y determinar la causa. En algunos casos es necesario estudio como acticrafía o polisomnografía. Una herramienta útil para el diagnóstico y seguimiento del  tratamiento es completar un diario de sueño donde se registra diariamente los horarios de sueño.

Tratar el problema requiere la visita a una unidad del sueño, donde se tratan trastornos de índole psiquiátrica y neurológica. Y cuanto antes se consulte al médico, mejor, ya que eso ayuda a evitar que el insomnio se cronifique. Si tenés dudas o percibís algunos de los síntomas, desde NOCTIS (Centro de Medicina del Sueño) acompañamos al paciente en el diagnóstico y tratamiento, ya que contamos con un grupo profesional de excelencia y con equipos de última generación. Podés realizar tu consulta desde aquí.

 

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