El interesante newsletter Morning Brew (al que puedes suscribirte aquí) comparte esta semana 4 prácticos consejos para motivar una buena higiene del sueño. Si consideras que este informativo diario sobre economía y cultura -el favorito desde Wall Street a Silicon Valley- valora el buen dormir como un commodity, puedes ponerle ojo y precio a una actividad fundamental para la vida.
Al respecto, advierte que si eres de los que pasada la medianoche todavía están trabajando en pendientes para el día siguiente, reviviendo momentos estresantes del día durante el insomnio o, peor aún, viendo maratones de series o haciendo el scroll infinito de Instagram hasta entrada la madrugada; estás alimentando el peor escenario para tu salud. O tu productividad, si eso te preocupa más. “Todos estos escenarios son malos. Son malos para tu sistema inmunológico, tu peso, tu capacidad de concentración e incluso tu apariencia”, advierte.
El newsletter de Morning Brew que puedes leer aquí, agrega consejos de la fundadora de la consultora de talleres para oficina sobre sueño Solve Our Sleep, la Dra. Whitney Roban y la asesora de sueño en el proveedor de insumos médicos Aeroflow Sleep, la Dra. Carleara Weiss que te resumimos aquí:
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Primeros pasos
La higiene del sueño es algo que debes priorizar activamente en tu vida diaria. Mientras Weiss recomienda levantarse y acostarse a la misma hora todos los días, incluso los fines de semana, Roban recomienda que averigües cuántas horas de sueño necesitas y luego establecer una hora para ir a dormir que te permita alcanzar esa meta como un hábito cada noche.
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Corta los malos hábitos de una vez
Deja tus malos hábitos (como ese sofisticado café después de las 17 PM o cambia el celular por un libro antes de dormir). Weiss agrega que la cama se use solo para dormir y tener sexo, no para sesiones de trabajo nocturnas o atracones de Netflix. “La luz es el estímulo más fuerte que tenemos que le dice a nuestro ritmo circadiano y reloj biológico qué hora del día es”, mirar pantallas por horas solo le dice al cerebro que detenga la producción de melatonina y pause el proceso de conciliación del sueño.
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El fin del mito de las “aves nocturnas”
El cronotipo está establecido genéticamente al igual que los ciclos circadianos, pero no es realmente así como la vida debió desarrollarse… a través de siglos de “civilización” el concepto de trabajar mejor de día o de noche, puede ser solamente una profecía autocumplida ante la cual la gente piensa “oh!, debo esforzarme en ser un ave nocturna”, en lugar de dirigir el esfuerzo a descansar de acuerdo a lo que el cuerpo requiere, cree la Dra. Roban.
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Melatonina y FDA
Weiss cree que hay momentos en los que tomar suplementos de melatonina puede ser útil (es decir, cuando experimentas un desfase horario, un período de estrés, etc), pero en general, dice, lo mejor es invertir en cambios de comportamiento para mejorar la calidad del sueño evitando medicación. “Esto debido a que los suplementos no están regulados por la FDA. Se recomienda examinar las etiquetas en busca de ingredientes agregados y consultar siempre con un médico para evitar interacciones negativas con otros medicamentos.
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