Le dimos un vistazo al libro “El arte del descanso” (Kitsune Books, 2019) del psiquiatra e investigador del Laboratorio de Ciencia del Sueño de la Universidad de Stanford, Seiji Nishino. El hoy reconocido “Método Stanford” para descansar mejor y levantarse pleno de energía, lleva a la práctica cerca de 30 años de teoría investigativa del sueño propone 10 claves concretas para conseguir despertar descansado cada mañana:
Un baño caliente antes de dormir.
Puede ser una ducha, pero un baño de tina caliente de 90 minutos es el acto ideal para terminar el día antes de ir a dormir, asegura Nishino. Aumentar la temperatura corporal para ir descendiendo gradualmente, marca un inicio al ciclo circadiano para ir relajándose y ajustándose al sueño reparador. Sin el estrés de las noticias, la lista de tareas pendientes y otras interrupciones de este proceso.
Pijamas transpirables
Quizás tengas un pijama de polar favorito en invierno o poleras estampadas de tu banda de metal de siempre, pero para que la temperatura corporal siga acomodándose al cuerpo de manera gradual hasta acoplarse con el primer ciclo del sueño, los expertos recomiendan pijamas de algodón al igual que sábanas que permitan a la piel “respirar” en la cama.
Frazadas livianas
Dentro de la misma importancia que el autor le da a la temperatura a la hora de dormir, recomienda usar frazadas livianas o no muy numerosas, de material orgánico o respirable en lugar de textiles sintéticos. También dormir sin calcetines para que la pérdida de calor sea pareja mientras se concilia el sueño una vez conseguida una temperatura estándar con el baño caliente.
A la cama sin dispositivos
El estímulo que ofrecen las pantallas de celulares, computadores y televisores desajustan la producción de melatonina que induce el sueño y altera el reloj biológico que sigue asociando la luz con la vida diurna. La investigación de Nishino recomienda reemplazar esta práctica por otras que no estimulen el cerebro como preparar la ropa del día siguiente, una rutina de limpieza de la piel o leer un libro.
2 alarmas con 20 minutos de diferencia
Nishino agrega que un despertar menos dramático puede lograrse programando dos alarmas con veinte minutos de diferencia. Como las fases del sueño profundo que alternan REM y no REM son más largas por la mañana, una primera alarma con un sonido o música suave favorecerá el efecto de la alarma definitiva algo más potente evitando algunas consecuencias de la fatiga del sueño.
Cortinas abiertas
El especialista también recomienda dejar las cortinas o persianas parcialmente abiertas durante la noche para que el ingreso de luz natural por la mañana sea gradual y apoye el despertar del reloj biológico de manera orgánica en lugar de pasar los primeros momentos de la mañana convenciéndonos de qué hora es viendo el reloj y usando luces artificiales.
Andar a pie pelado
Los pies cuentan con cerca de 7 mil terminaciones nerviosas que envían información directamente al cerebro sobre el entorno. Para despertarnos del todo, la investigación de Nishino advierte que andar descalzo por la mañana favorece la homeostasis y equilibrar la temperatura externa del cuerpo con la interna que, en las mañanas, suele ser mayor.
Lavarse la cara con agua fría
Suena obvio, pero la vieja tradición de despertarse de esta manera dramática se basa en la idea anterior. El paso del sueño a la vigilia se favorece con este cambio de temperatura como información directa al cerebro para generar el equilibrio en la temperatura de los órganos internos que, mientras se duerme, están inactivos y que deben comenzar a trabajar una vez despiertos.
Masticar algo al desayuno
Como mecanismo evolutivo, masticar prepara al resto del cuerpo para acelerar el metabolismo de la digestión más tarde. Masticar granos, frutas y otros alimentos al desayuno se asocia con el despertar de la estimulación neuronal y la memoria por la acción del nervio trigémino que conduce señales de la lengua, algunos dientes, ojos y cabeza al cerebro.
La mañana al aire libre
Ya sea en modalidad de teletrabajo o desplazándose, dejar unos minutos para pasear al aire libre es tan importante como el desayuno para despertar el cuerpo y la mente, asegura el libro “El arte del descanso”. Esa exposición al aire o al sol permiten hacer su trabajo a las proteínas sensibles a la luz que dirigen la liberación de melatonina y regulan sueño y vigilia para reiniciar el conteo diario.
Puedes leer el prólogo de “El arte del descanso” aquí y adquirirlo online aquí.
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