Razones para dormir mal habían suficientes antes de la extensa cuarentena chilena: mucho estrés, poca actividad física, demasiadas pantallas, mala alimentación, exceso de estimulantes —como la cafeína, la teína o la taurina— y las preocupaciones comunes que pueden acechar a cualquiera. Con el encierro, muchos celebraron la pausa que significaba quedarse en casa y bajar las revoluciones para conectarse con la familia y el hogar, pero en la práctica ha pasado lo contrario creen los expertos. Se han exacerbado el fenómeno descrito como coronasomnia, el estrés, el sedentarismo, la exposición a los dispositivos electrónicos, para algunos el consumo de alcohol y café y, en la mayoría, una sensación de angustia.
El mercado de quienes prometen mejorar la calidad del sueño también han aumentado (casi en un 30%) las consultas al médico especialista, creen Julia Santín, neuróloga del Centro de Sueño UC y Larisa Fabres, médico del Centro del Sueño de la Clínica Las Condes. Han proliferado promociones y avisos de productos que prometen acabar con el insomnio, como emisores de ruido blanco, parlantes que reproducen una frecuencia de sonido ideal para caer dormido, o dispositivos que liberan aceites esenciales de lavanda, pasiflora, toronjil o amapolas para conseguir un sueño más profundo.
“La mayoría no los recomendaría ningún médico serio”, dice Fabres. Según ella, el ruido blanco puede ayudar a anular la percepción de otros ruidos, y evitar así que alguien que tiene el sueño ligero se despierte con algún sonido nocturno, pero no tiene una utilidad avalada por la ciencia. “No es esencial ni ayuda de forma importante a dormir”. Santín, en tanto, describe este efecto como un sonido parejo de fondo, como el ruido del mar, agradable y no estridente, que puede beneficiar supuestamente a bebés y a aquellos que tienen un insomnio hiperalerta. “Pero no va a funcionar en personas que tienen dificultades para dormir porque perdió o puede perder su trabajo, porque tiene miedo de enfermarse o de que su familia se contagie”
Existen infusiones que eventualmente podrían ayudar a conciliar el sueño, pero no a mantenerlo ni profundizarlo, que es lo que se necesita para un descanso verdaderamente reponedor, agregan las expertas. “No hay demostración fehaciente ni evidencia sólida que compruebe la utilidad de hierbas como la pasiflora”, dice Julia Santin. “Son inductores”, agrega Fabres, “que se usan popularmente hace mucho tiempo. Su efecto en realidad es corto, y aunque puedan servir para quedarse dormido, no resolverán por sí mismas el problema”. ¿Cuáles si?: La leche con naranja, dicen sobre un remedio casero contra el insomnio con cierta utilidad, ya que posee triptófano, un aminoácido esencial en la nutrición humana, y que promueve la liberación de serotonina, neurotransmisor que es precursor de la melatonina, la famosa hormona del sueño.
Si consumir estos productos genera un efecto placebo —es decir, que la gente crea que les ayudan a dormir mejor, aunque en realidad no tengan un efecto biológico probado— son productos inofensivos, sin efectos colaterales. Aunque también pueden ser armas de doble filo, agrega la neuróloga Fabres. “A algunas personas les sirve o les ayuda, pero en otras puede generar una sobrepreocupación del dormir que eventualmente aumentará la ansiedad”. Es lo que pasa también con las aplicaciones o aparatos que monitorean la actividad corporal: al registrar el movimiento o la temperatura, pueden dar información de cuánto dormimos, con qué profundidad o qué trastornos sufrimos, ya sea apnea del sueño, ronquidos o insomnio. Lo que sí tiene una eficacia comprobada es el baño caliente. “El cuerpo, para dormir bien, necesita de una temperatura “agradablemente baja”, que fluctúa alrededor de los 18 grados. Con un baño caliente, la temperatura sube pero luego, a causa de un efecto compensatorio, vuelve a bajar, ayudando a mejorar el sueño”. Lo importante, dice Santin, es llegar a la cama con suficiente somnolencia. “Acostarse sin sueño es asociar el dormitorio con una tortura”
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