Te vas a acostar después de un día agotador, pero la molesta de sensación de hormigueo, cosquilleos y de estirar las piernas no te deja conciliar el sueño. La insoportable sensación de inquietud es conocida como Síndrome de las Piernas Inquietas (SPI) o enfermedad de Willis-Ekbom. Este desorden neurológico provoca un deterioro en la cantidad y la calidad del sueño y, aunque aqueja a cerca de un 10% de la población, particularmente a partir de los 40 años, también puede manifestarse en la infancia.
Si bien no existe una causa específica para el SPI, muchas hipótesis apuntarían a la falta de hierro y dopamina. “Frecuentemente hemos notado un déficit de hierro en los pacientes que sufren este trastorno, especialmente debido a que muchas personas no consumen alimentos de buena calidad, durante embarazos o en quienes se han sometido a procedimientos como cirugías donde naturalmente hay pérdida de sangre. El hierro se usa para formar dopamina en el sistema nervioso central, donde controla el dolor, los procesos afectivos y el movimiento. El insomnio que causa este trastorno engloba esas características y por eso es muy particular”, explica el doctor Andrés Silva, de la Clínica Somno.
Esta urgencia por mover las piernas, o brazos en algunos casos, también afecta otros aspectos de la salud como la regulación de la presión arterial y genera alteraciones del sistema nervioso autónomo como trastornos de ansiedad, falta de concentración, migraña, intestino irritable y dolor músculo esquelético, agrega el especialista: “Es importante detectar si el paciente muestras señales de agobio, desinterés e incluso depresión, dado que frecuentemente también se asocian a este trastorno del sueño”.
Algunos consejos para sobrellevar este síndrome son:
· Revisa tu alimentación, que sea completa y variada: Alimentos con alto contenido de hierro son carnes rojas, legumbres, espinaca, huevos, quínoa, pescados y mariscos. Recuerda acompañar con frutas cítricas para mejorar la absorción, por ejemplo aliñar con limón o beber un jugo de naranja.
· Realizar ejercicios de relajación y elongación durante la tarde: incluso rutinas de masajes a las zonas afectadas, podrían ayudar a llevar este síndrome, como es el caso del yoga o Tai Chi, bajando los niveles de ansiedad en nuestro cuerpo.
· La actividad física es un buen método: Ésta genera dopamina naturalmente, sin embargo, se recomienda no realizar deporte de alta densidad tan tarde para que no entorpezca el descanso.
· Habla con tu médico si usas algún medicamento: Los antihistamínicos, antidepresivos, entre otros fármacos, pueden afectar a este trastorno por lo que es importante controlar su uso con un especialista.
· Alejarse del consumo de sustancias estimulantes: Como el alcohol y la cafeína, siendo este último recomendado hasta las 15 horas.
· Mantener rutinas de sueño: Establecer horarios para dormir ayudarán a que tu cuerpo se acostumbre a descansar y mantener un sueño de calidad.
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