{"id":46269,"date":"2023-12-26T10:05:00","date_gmt":"2023-12-26T15:05:00","guid":{"rendered":"https:\/\/www.medicalofficesofmanhattan.com\/?p=46269"},"modified":"2024-04-18T09:12:52","modified_gmt":"2024-04-18T13:12:52","slug":"still-looking-for-a-silent-night-our-best-sleeping-tips-for-your-most-restful-night-ever","status":"publish","type":"post","link":"https:\/\/www.medicalofficesofmanhattan.com\/es\/blog\/still-looking-for-a-silent-night-our-best-sleeping-tips-for-your-most-restful-night-ever\/","title":{"rendered":"\u00bfSigues buscando una \u201cnoche de paz\u201d? Nuestros mejores consejos para dormir para lograr la noche m\u00e1s reparadora de tu vida"},"content":{"rendered":"<p>Tu bienestar f\u00edsico y mental depende de dormir lo suficiente. Sin embargo, sigue siendo un hecho que muchos individuos no reciben la cantidad de sue\u00f1o que necesitan. 35% de ellos dicen que en promedio reciben menos de siete horas de sue\u00f1o cada noche. La falta de sue\u00f1o se ha relacionado con disminuciones en la positividad, la lucidez y la productividad.&nbsp;<\/p>\n\n\n\n<h2 class=\"wp-block-heading\"><strong>C\u00f3mo obtener una mejor noche de sue\u00f1o<\/strong><\/h2>\n\n\n\n<p>Si bien conocer los signos de alerta de la apnea del sue\u00f1o puede ayudarte a dormir mejor, adoptar ciertos h\u00e1bitos simples puede mejorar a\u00fan m\u00e1s la calidad de tu sue\u00f1o.<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Establezca una rutina coherente:<\/strong> El ritmo circadiano es un ciclo de 24 horas que influye en cu\u00e1ndo nos sentimos somnolientos y c\u00f3mo funcionan nuestro cuerpo y nuestra mente. Acudir a la cama y levantarse a la misma hora cada d\u00eda de forma constante puede ayudarte a mantener un ritmo circadiano saludable.<\/li>\n\n\n\n<li><strong>Crear un ambiente relajante:<\/strong> Seguir las rutinas naturales del cuerpo puede ayudarte a dormir lo mejor posible. Aseg\u00farate de que tu habitaci\u00f3n sea oscura, silenciosa y fresca para poder descansar bien. Mant\u00e9n la iluminaci\u00f3n durante la noche lo m\u00e1s tenue posible. Dado que se ha demostrado que la luz azul procedente de los tel\u00e9fonos y las tabletas inhibe la producci\u00f3n de melatonina, se recomienda apagar los dispositivos electr\u00f3nicos al menos dos o tres horas antes de dormir.<\/li>\n\n\n\n<li><strong>Cuida tu alimentaci\u00f3n:<\/strong> Antes de acostarse, evite comidas abundantes, caf\u00e9 y bebidas alcoh\u00f3licas. Beber demasiado antes de acostarse puede hacer que tenga que ir al ba\u00f1o con mucha frecuencia durante la noche.&nbsp;<\/li>\n<\/ul>\n\n\n\n<h2 class=\"wp-block-heading\">Cosas que no debes beber antes de acostarte:<\/h2>\n\n\n\n<p><strong>Alcohol<\/strong>Para obtener la mejor calidad del sue\u00f1o, no beba m\u00e1s de una bebida alcoh\u00f3lica unas pocas horas antes de acostarse.<\/p>\n\n\n\n<p><strong>Caf\u00e9<\/strong>Mant\u00e9ngase alejado del caf\u00e9 al menos seis horas antes de acostarse para evitar que su sue\u00f1o se vea interrumpido.<\/p>\n\n\n\n<h2 class=\"wp-block-heading\">Cosas que no deber\u00edas comer antes de acostarte:<\/h2>\n\n\n\n<p><strong>Alimentos y bebidas \u00e1cidas<\/strong> (frutas c\u00edtricas, edulcorantes artificiales, bebidas gaseosas y algunos cereales y pescado) hacen que el est\u00f3mago se vac\u00ede m\u00e1s lentamente. Esto empeora el reflujo \u00e1cido, que es cuando el \u00e1cido del est\u00f3mago vuelve a salir por la boca.&nbsp;<\/p>\n\n\n\n<p><strong>Consumir comidas grasas o picantes:<\/strong> Estudios han demostrado que la ingesta de alimentos grasos agrava los s\u00edntomas que imitan el reflujo \u00e1cido. Adem\u00e1s, los alimentos picantes pueden causar hinchaz\u00f3n, reflujo \u00e1cido y acidez estomacal.<\/p>\n\n\n\n<h2 class=\"wp-block-heading\"><strong>Reconocer la apnea del sue\u00f1o<\/strong><\/h2>\n\n\n\n<p><a href=\"https:\/\/www.medicalofficesofmanhattan.com\/es\/conditions\/sleep-disorder\/\" target=\"_blank\" rel=\"noreferrer noopener\">Apnea del sue\u00f1o<\/a> Es cuando se respira harto de aire durante un momento, cuando la respiraci\u00f3n se detiene o se ralentiza, lo que despierta a la persona. Este trastorno del sue\u00f1o es grave y puede arruinar los mejores preparativos para una buena noche de sue\u00f1o. Si ronca constantemente y ocasionalmente produce ruidos como los de un quejarse o un ahogado, la apnea del sue\u00f1o podr\u00eda ser la causa de los dolores de cabeza, la falta de concentraci\u00f3n, la memoria o la dificultad para concentrarse, especialmente si estos s\u00edntomas no est\u00e1n relacionados con otras condiciones m\u00e9dicas. Debe visitar un m\u00e9dico de inmediato para que le realicen un examen de apnea del sue\u00f1o si usted o alguien que conoce presenta estos s\u00edntomas. El diagn\u00f3stico y el tratamiento pueden hacer que el sue\u00f1o y la salud en general sean mucho mejores.<\/p>","protected":false},"excerpt":{"rendered":"<p>La falta de sue\u00f1o se ha vinculado con disminuciones en la positividad, la lucidez y la productividad.\u00a0<\/p>","protected":false},"author":3,"featured_media":46276,"comment_status":"closed","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"inline_featured_image":false,"footnotes":""},"categories":[454,457],"tags":[916],"class_list":["post-46269","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-blog","category-media","tag-sleep"],"acf":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v26.0 - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>Tips for Better Sleep | Medical 91桃色<\/title>\n<meta name=\"description\" content=\"Lack of sleep has been linked to decreases in positivity, lucidity, and productivity.\" \/>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/www.medicalofficesofmanhattan.com\/es\/blog\/still-looking-for-a-silent-night-our-best-sleeping-tips-for-your-most-restful-night-ever\/\" \/>\n<meta property=\"og:locale\" content=\"es_ES\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Tips for Better Sleep | Medical 91桃色\" \/>\n<meta property=\"og:description\" content=\"Lack of sleep has been linked to decreases in positivity, lucidity, and productivity.\" \/>\n<meta property=\"og:url\" content=\"https:\/\/www.medicalofficesofmanhattan.com\/es\/blog\/still-looking-for-a-silent-night-our-best-sleeping-tips-for-your-most-restful-night-ever\/\" \/>\n<meta property=\"og:site_name\" content=\"Medical 91桃色\" \/>\n<meta property=\"article:published_time\" content=\"2023-12-26T15:05:00+00:00\" \/>\n<meta property=\"article:modified_time\" content=\"2024-04-18T13:12:52+00:00\" \/>\n<meta property=\"og:image\" content=\"https:\/\/www.medicalofficesofmanhattan.com\/wp-content\/uploads\/2023\/12\/sleep-jpg.webp\" \/>\n\t<meta property=\"og:image:width\" content=\"800\" \/>\n\t<meta property=\"og:image:height\" content=\"534\" \/>\n\t<meta property=\"og:image:type\" content=\"image\/jpeg\" \/>\n<meta name=\"author\" content=\"aaron\" \/>\n<meta name=\"twitter:card\" content=\"summary_large_image\" \/>\n<meta name=\"twitter:label1\" content=\"Escrito por\" \/>\n\t<meta name=\"twitter:data1\" content=\"aaron\" \/>\n\t<meta name=\"twitter:label2\" content=\"Tiempo de lectura\" \/>\n\t<meta name=\"twitter:data2\" content=\"3 minutos\" \/>\n<script type=\"application\/ld+json\" class=\"yoast-schema-graph\">{\"@context\":\"https:\/\/schema.org\",\"@graph\":[{\"@type\":\"Article\",\"@id\":\"https:\/\/www.medicalofficesofmanhattan.com\/blog\/still-looking-for-a-silent-night-our-best-sleeping-tips-for-your-most-restful-night-ever\/#article\",\"isPartOf\":{\"@id\":\"https:\/\/www.medicalofficesofmanhattan.com\/blog\/still-looking-for-a-silent-night-our-best-sleeping-tips-for-your-most-restful-night-ever\/\"},\"author\":{\"name\":\"aaron\",\"@id\":\"https:\/\/www.medicalofficesofmanhattan.com\/#\/schema\/person\/f4e0d0df9e332dfbd24c6660c5b5c24c\"},\"headline\":\"Still looking for a &#8220;silent night&#8221;? 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