En hoteles, de vacaciones en una cabaña arrendada o de visita en alguna otra casa, la literatura médica ha investigado la dificultad para conciliar el sueño en una cama ajena. Incluso la primera noche en un hotel de lujo no es garantía de un sueño reparador por diversas razones. La principal, claro, es enfrentarte a un lugar desconocido, sin tus comodidades ni el ambiente recurrente de tu dormitorio como la temperatura, la luz entrante por la ventana o hasta el aroma característico de tu casa.
Cada noche en la propia cama y al cabo de cada ciclo de sueño, el cerebro despierta unas cuatro o seis veces, sin que lo notemos. La ciencia ha referido una fuerte razón evolutiva y de supervivencia para este tipo de insomnio: los seres humanos, desde sus orígenes, vivieron la fragilidad de cualquier animal por las noches y buscar un refugio permanente para dormir era una obligación capital. Cualquier cambio de nido al anochecer podía tener consecuencias de vida o muerte. Ese estado de alerta nocturno, provoca un estado de inercia del sueño el día siguiente.
Respecto a esto último, recientemente se ha constatado que este tipo de insomnio o dificultad para dormir ocurre producto de la “diferencia hemisférica” en la actividad cerebral durante el sueño en un ambiente nuevo. Una de las mitades del cerebro duerme menos profundamente esa primera noche en la habitación de un hotel, por ejemplo. Esta alerta se relaciona con ciertos hábitos espaciales como la costumbre del durmiente por acostarse de espaldas a una puerta, con una lámpara del lado derecho o izquierdo, la suavidad de la almohada o sensaciones ante el material de sábanas y frazadas, a las que el cerebro debe habituarse.
- Algunas recomendaciones de expertos del sueño, para alcanzar mejor el sueño, en camas de hotel y de visita en otros dormitorios son:
La caja de la respiración
Es una técnica de meditación en la que, a través de la respiración, se integra el ambiente al patrón mental. Utilizada también para desestresarse en situaciones laborales o el insomnio en general, consiste en inhalar durante cuatro segundos; contener la respiración durante cuatro segundos; exhalar durante cuatro segundos; aguantar durante cuatro segundos y repetir.
La mantita
Tal como los bebés tienen su tuto o mantita donde reconocer el olor de la mamá para condicionar la hora del sueño, los adultos pueden recurrir al mensaje olfativo de una funda, toalla o prenda con un aroma significativo que les recuerde la propia cama. En particular las señales olfativas (que atraviesan el tálamo cerebral) están íntimamente vinculadas a la memoria y las emociones, por lo que contar (idealmente) con la propia almohada o la ayuda de algún aceite esencial o crema de manos de uso cotidiano, te puede llevar de vuelta a tu cama al cerrar los ojos aunque estés lejos
Anticipar ese entorno nocturno
De ser posible, intenta chequear si la habitación donde te quedarás (de vacaciones, en un viaje de trabajo o similar) puede contar con características similares a las de tu dormitorio: orientación respecto del sol, su cercanía al ruido de la calle o probar, días antes, una playlist de música previa a la hora de dormir que puedas llevar contigo.
Trucos del pernoctador viajero
A estas claves se pueden sumar las típicas recetas para vencer el insomnio como, generar una diferencia de temperatura entre la habitación y el cuerpo a través de un baño caliente que induce la hora de dormir o dormir sin calcetines, evitar el café y estimulantes del sistema nervioso después de las 16.00 horas, dejar la última comida para antes de dos horas antes de ir a la cama y evitar las pantallas y dispositivos en la cama.
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