El agotamiento cotidiano que trae consigo el estrés de la pandemia te mantiene en pijama, trabajando en la cama, pero sin espacio para una siesta reparadora en ese limbo en que te atrapa la casa, el trabajo y las clases. Una siesta entre tandas de trabajo, ha sido el secreto de mentes ilustres que consideraban “una pérdida de tiempo” el dormir. Entre ellos, Nikola Tesla, Voltaire, Albert Einstein, Winston Churchill o Lenoardo Da Vinci, quien dormía siestas de 20 minutos cada 4 horas.
“El efecto restaurador de las siestas en el deterioro de la percepción” se titula la investigación de los neurocientíficos cognitivos Sara Mednick y Ken Nakayama, de la Universidad de Harvard, que especifica cómo el agotamiento detiene la capacidad de asimilar nueva información. Pausas breves de “reinicio” de la corteza cerebral, aseguran, permite retomar la faena mental.
En Japón, se contempla la siesta energética en el trabajo conocida como “inemuri”, algo que incluso es bien visto desde el enfoque de la productividad. Lo mismo en China donde a la siesta en el lugar de trabajo se le conoce como “wu jiao”. Una práctica que ha ido permeando a grandes corporaciones como Google, Facebook y Uber, donde incluso se implementan siestarios y horarios flexibles para que los extremos de la jornada laboral permitan rendimientos similares.
Es hora de que, a favor de una buena salud, empieces a contemplar la siesta como sinónimo de un mejor sistema inmune, de un impulso cuántico de tu desempeño y como una acción natural entre quienes te rodean para sacarle le máximo provecho a ese tiempo que podrías estar perdiendo cabeceando frente al computador o mirando el Instagram.
Cinco consejos para dormir la siesta perfecta
No más de media hora
La “inercia del sueño”, la sensación de cuerpo cortado o quedar como zombie aparece luego de media hora de sueño y por eso no se recomiendan siestas más extensas. Si le sumas algo de la modorra, posterior, 20 minutos es lo recomendado por los neurólogos en un horario que no superen las 16.00 horas para no afectar el sueño nocturno posterior. “Para quienes duermen alrededor de 8 horas por noche, 20 minutos de siesta al día bastan para recupera energía y atención durante el día”, sostiene Daniel Vigo, investigador médico del Conicet y profesor de la Universidad Católica Argentina (UCA).
Cortinas abiertas
Exponer los sentidos a la luz diurna envía la señal de que esta pausa es solo una siesta y de que aún queda día por delante. La presencia de luz natural como estímulo le permitirá a tu cerebro despertar más rápido y evitar esos fatídicos “5 minutitos más” que pueden extenderse más de lo recomendable.
Activa la pila
Tomar agua, lavarte la cara o subir una escalera terminarán por activar tu estado luego de una siesta corta pero reparadora y devolverte a la marca previa. Si eres de los que toman café, bébetelo antes de la siesta y verás que el efecto estimulante de un cortado o un espresso despertará junto contigo luego de media hora.
Reinicia los sentidos durmiendo
Quienes duermen en promedio dos horas menos al día, son más propensos a contraer patógenos virales y son menos capaces de generar respuesta de anticuerpos. Regálale a tu cuerpo una siesta recurrente y podrás prevenir enfermedades virales y otras infecciones. Por esta razón se recomienda sumar horas de buen sueño como la siesta posterior a recibir una vacuna. Por otra parte, esta acción de reinicio puede restaurar la sensibilidad de sentidos como la vista, el oído y el gusto, señala, Sara Mednick.
Transparenta tu siesta
Si avisas a tus colegas, jefe o familia que dormirás una siesta cortita como “política personal”, conciliarás mejor ese breve sueño sin tener que hacerlo a escondidas. Con ese acuerdo mediante, puedes escoger mejor un lugar cómodo dentro de tus posibilidades en lugar de hacerlo entre el teclado y el mouse o reclinado en una silla incómoda. Esos 20 minutos de mal sueño podrían acompañarte el resto del día. “Quedarse dormido en la oficina, echado sobre el teclado del computador por ejemplo, o sentado completamente doblado lo único que te va a dejar es un dolor muscular, lo que resulta peor que el cansancio“, señala la doctora Julia Santín, directora del Centro del Sueño de la Red de Salud UC- Christus.
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