La sensación de fatiga, desfase y adormecimiento producida por los cambios de horario después de un extenso viaje conocida como “jet lag” también se asocia a una versión “social” cuando a partir de la semana laboral, el ritmo circadiano sufre un desajuste que notas en los horarios de descanso o del fin de semana.
Para los especialistas explican que este cuadro comienza cuando existen diferencias mayor a dos horas de descanso o sueño entre los días de semana y los libres. Al cambiar con frecuencia el reloj interno del cuerpo, aparecen espacios de “recuperación” o somnolencia durante el día que puedes identificar como esa siesta repentina o las ganas de no levantarte de la cama y maratonear frente al televisor. Sin embargo, esta relación de gasto energético y desajuste de la rutina tabién incide en aumento de peso, enfermedades cardiovasculares y un progresivo deterioro de la salud mental. “Los cambios en el ritmo circadiano, causados por horas de sueño inconsistentes, provocan interrupciones en el sistema circulatorio, alteraciones en el sistema inmune y aumentan el riesgo de enfermedades cardiovasculares. A esto se suma, un deterioro de la salud mental, con cambios de humor y cognición, lo que puede aumentar las probabilidades de sufrir depresión y ansiedad”, señala el neurólogo Andrés Silva, especialista de Clínica Somno.
Este síndrome puede estar explicado, entre otras cosas, por las largas jornadas laborales que reducen el espacio de tiempo libre para la vida social, disfrutar de pasatiempos y compensar las horas de descanso del resto de la semana.
La recomendación del neurólogo es tratar de mantener un horario de sueño constante durante toda la semana, es decir, intentar mantener las mismas horas de sueño e intencionar los tramos de descanso y vida social que permita el tiempo después o durante el trabajo. Asimismo, aconseja dormir un promedio de siete horas para lograr un buen descanso, evitar las pantallas como celulares y televisores antes de dormir, ya que disminuyen la secreción de la hormona del sueño, no hacer actividades de gran exigencia durante la noche y alejarse del consumo de sustancias estimulantes como el alcohol y de la cafeína luego de las 15 horas.
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