DIEZ CONSEJOS PARA COMBATIR EL INSOMNIO

 images (2) insomnio

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DIEZ CONSEJOS PARA COMBATIR EL INSOMNIO

Según la Organización Mundial de la Salud (OMS) entre el 40% y 50% de la población mundial puede sufrir algún tipo de trastorno del sueño durante su vida. Los especialistas señalan que las personas que padecen insomnio son fáciles de identificar por su humor cambiante y su bajo nivel de concentración, dos síntomas que se destacan como los más comunes.

Existen más de 80 enfermedades vinculadas con los trastornos del sueño. De acuerdo a su forma de presentación se  pueden agrupar en tres grandes grupos sintomáticos o síndromes:

-Insomnio: que es la dificultad para conciliar el sueño y/o mantenerlo.

-Somnolencia diurna (hipersomnia y narcolepsia): que es la dificultad para permanecer despierto durante el día.

-Conductas anómalas durante la noche: como por ejemplo el sonambulismo.

Desde el punto de vista etiológico (origen de la enfermedad),  existen varias causas, que se pueden agrupar en:

1.Insomnio primario: no se logra determinar causa clara que origina el insomnio, suele ser crónico, se presenta por periodos (días a semanas) y muchas veces se exacerba en relación con estresores.

2.Insomnio secundario a:

  • Mala higiene y hábitos inconvenientes:La falta de horarios regulares para acostarse o levantarse y los frecuentes cambios de hábitos, alteran el ciclo normal de sueño-vigilia, dando lugar a una escasa propensión al sueño nocturno y a una tendencia a la somnolencia diurna. El abuso de sustancias excitantes como café, refrescos con cola y fármacos estimulantes del sistema nervioso central, contribuyen también a la aparición de insomnio. El alcohol puede facilitar el inicio del sueño, pero posteriormente lo fragmenta.
  • A enfermedades médicas: por ejemplo, dolor, reflujo gastroesofágico, apnea obstructiva, entre otros.
  • A causas ambientales: ruido, exceso de luz durante la noche o aspectos de comodidad (calidad del colchón o almohada, calor o frío excesivos).
  • Alteraciones cronobiológicas: por ejemplo viajes que implican cambios importantes de zona horaria, trabajo en sistema de turnos nocturnos.
  • A trastornos psiquiátricos: por ejemplo, cuadros de ansiedad, estrés y depresión.

Los expertos coinciden en que la dificultad para concentrarse en el trabajo, la excesiva irritabilidad y la somnolencia constante, prolongadas durante cierto tiempo, son síntomas de alarma. Si persisten, estos problemas se pueden agravar y afectar la presión arterial, el sistema inmunológico y el metabólico.

Recomendaciones para combatir el insomnio:

1.-Procure evitar cenas pesadas y abundantes.

2.- No consuma cafeína, bebidas alcohólicas o cigarrillos, al menos 4 horas antes de ir a dormir.

3.-No realice ejercicios antes de acostarse.

4.- No duerma durante el día.

5.- Si toma medicamentos, consúltele a su médico si pueden afectarle el sueño.

6.-Trate de acostumbrarse a acostarse y levantarse en horarios fijos.

7.- Acondicione el dormitorio para que sea cómodo, tranquilo, sin filtraciones de luz y ruido, y que tenga una temperatura agradable.

8.- Al acostarse procure relajar su cuerpo y liberar su mente de pensamientos y preocupaciones que provoquen ansiedad.

9.- Evite discusiones o problemas antes de ir a dormir. No se acueste enojado o malhumorado, trate de resolver lo que le molesta antes.

10.-Si no puede dormirse, no se ponga nervioso, lea un libro o escuche música suave hasta que sienta sueño.

Si estas recomendaciones no lo ayudan, consulte con un especialista de REGESAM para investigar en profundidad cuales son las causas de su trastorno de sueño. En lo posible, no recurra a pastillas para dormir, a no ser que su insomnio sea crónico y su médico considere que no hay otra solución.

 

www.atrapasuenos.cl enero de 2016.

 

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