Las pesadillas pueden ser consideradas un tipo de parasomnia, es decir, una categoría de trastornos del sueño que se dan durante los ciclos REM mientras dormimos. En adultos, cuando son recurrentes, sus causas suelen ser tan variadas como problemas psicológicos o hasta la dieta antes de dormir.
Las pesadillas son algo recurrente en las personas de toda edad: de acuerdo a un estudio de la American Academy of Sleep Medicine, se estima que entre un 10% a un 50% de menores de edad entre 3 a 5 años sufren de ellas. En adultos la cifra es menor, entre un 2% y un 8% de la población general, pero no por ello menos importante. Expertos consideran que si suceden de forma frecuente ya puede hablarse de un trastorno del sueño, más específicamente de una parasomnia, es decir, comportamientos anormales que se dan mientras una persona duerme.
“Las pesadillas guardan relación con alteraciones de la etapa del sueño REM, o de movimientos oculares rápidos. Esta fase se caracteriza por aumentar la actividad cerebral, como también la respiración, la frecuencia cardíaca y la presión arterial. Es en este momento, ya cerca de la segunda mitad de la noche, cuando existe mayor tendencia de aparición de pesadillas u otros tipos de parasomnias”, indica el Dr. Mario Díaz, neurólogo de Clínica Somno.
Pese a no tener una causa clara, algunos de los detonantes para la aparición de las pesadillas son el estrés, eventos traumáticos, afecciones psicológicas como la depresión y problemas neurológicos. Expertos han señalado que algunos medicamentos, como los destinados a tratar la hipertensión o la enfermedad de Parkinson, son posibles atenuantes para desarrollar este tipo de parasomnia. Si las pesadillas suelen ser repetitivas, agrega el especialista, éstas pueden ser indicio de otro tipo de trastornos del sueño, como las apneas obstructivas, el insomnio y los terrores nocturnos.
¿Qué puedo hacer para evitar las pesadillas?
Dependiendo de la severidad puede ser necesario un tratamiento farmacológico y/o psicológico. De cualquier manera, siempre es útil seguir algunas recomendaciones generales:
● No comer al menos dos horas antes de acostarse.
● Evitar el consumo de alcohol poco antes de ir a dormir.
● Dejar de utilizar dispositivos con pantalla al menos una hora antes de acostarse.
● No realizar cambios en los horarios para dormir, especialmente en los fines de semana.
● Si se teletrabaja, evitar que la cama sea el lugar de trabajo.
● Mantener el dormitorio con un ambiente idóneo para descansar, considerando temperatura, ruidos e iluminación.
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