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Recomendaciones para dormir bien

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Recomendaciones para dormir bien

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woman-enjoying-sunny-morning-PFDDLYK-e1558963234662-1200x801.jpg

Algunas recomendaciones para descansar bien por las noches:

 

1. Procure mantener horarios regulares para acostarse y levantarse por la mañana.

2. Evitar café, mate y te o cualquier estimulante 4 horas antes de acostarse.

3. Mantenga la tranquilidad del lugar donde duerme, evite utilizarlo para otras
actividades como estudiar, mirar TV, jugar con videos, etc.

4. Establezca una rutina placentera antes de acostarse. Un baño tibio le ayudará a
relajarse; también leer o escuchar música relajante.

5. Cena liviana, espere un mínimo de dos horas después de cenar, antes de acostarse.

6. Realizar ejercicio con regularidad ayuda, pero es recomendable practicar al menos 4
horas antes de acostarse.

7. Evitar tabaco.

8. Evitar las bebidas alcohólicas antes de acostarse.

9. Evitar la cafeína, especialmente por la tarde y noche.

10. Si no puede dormir y pasan más de 30 minutos es recomendable levantarse y
realizar alguna actividad manual (ej. Pintar mandalas).

11. La siesta es beneficiosa, siempre y cuando no dure más de 20-30 minutos. Una
siesta más prolongada afectará el sueño nocturno.

12. Evite tomar pastillas para dormir, a largo plazo producen acostumbramiento y
pueden generarle dependencia. En caso de ser necesario es importante usarla bajo
supervisación de un profesional.

13. Exposición al sol a la mañana sincroniza nuestro reloj biológico y nos ayuda a
dormir.

14. Dormir una cantidad de horas suficientes (la mayoría necesita 7-8 hs)

 

Consultar si a pesar de seguir estas sugerencias, no logra dormir y su
funcionamiento diurno se ve alterado por ello, consulte con el especialista.

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