Madres y doctores coinciden: te hace mal ver tele antes de dormir. Los televisores en el dormitorio son considerados una pésima decisión de diseño, salud mental y calidad de sueño. Los expertos te plantean algunos argumentos a favor de sacar la tele de la pieza.
“Tener un televisor en la pieza es algo muy arraigado a nivel cultural en la sociedad occidental”, cree el doctor Cristian Bachelet. Es difícil luchar contra este hábito que, en el caso de muchas personas, funciona como ruido de fondo para conciliar el sueño. “Sin embargo, en estricto rigor la cama debería ser sólo para dormir o tener sexo. El televisor funciona como un poderoso alterador del sueño que no sólo debería estar lejos del dormitorio, sino apagarse al menos 2 horas antes de la hora de ir a la cama”, aconseja este otorrinolaringólogo Master en Fisiología y Medicina del Sueño, .
Entre otros de estos estimulantes de la vigilia, que impactan en la calidad del sueño, se cuentan también comer tarde, hacer deporte cerca de la hora de dormir, jugar con el celular o las maratones de series o películas del streaming que operan como draconianos deprivadores del sueño. “Hay personas que incluso acompañan las horas de TV en la noche tomando café o mate, que son activantes en la vigilia y pueden provocar apneas del sueño”, agrega.
Por su parte, el kinesiólogo formado en salud del sueño, José Marmolejo, si bien insiste en la necesidad de no ver TV antes de dormir, confiesa que efectivamente él tiene un televisor en el dormitorio y que es difícil luchar contra este universal social. “Se sabe a nivel científico que el espectro del color rojo es el que induce la melatonina, la hormona que regula los ciclos diurnos/nocturnos en seres humanos, animales y plantas. Por eso el atardecer cuenta con este estímulo fisiológico que entra por la vista y nos dice que es hora de prepararnos para dormir. Por otro lado, el tipo de luz que inhibe la producción de la melatonina es la del amanecer, la del color azul del alba”, explica. Difícilmente esta hormona podrá hacer su trabajo si la luz persiste ante nosotros hasta entrada la madrugada.
Agrega que los estos estímulos visuales que inducen el sueño siguen siendo fuertes en nuestra biología porque durante miles de años, el ser humano no vivió en casas ni bajo techo. Estaba expuesto a los elementos, también a los depredadores y otros riesgos ante los cuales, el oído era el único sistema de defensa. Hoy, este fenómeno evolutivo es aprovechado por las emisoras de televisión que, en horario prime, suben el volumen de los comerciales y las transiciones de sus shows. De esta manera despiertan al espectador que pasa a ser un potencial cliente de las tandas de avisos. “Fíjate cuando veas televisión de noche: los avisos de la TV tienen un volumen mayor al del programa que estás viendo, porque se esfuerzan en mantenerte despierto a través de este tipo de estímulos. Incluso muchas de las informaciones que emanan de estas producciones, llegarán de manera inconsciente al sueño y te vas a descubrir interactuando a nivel onírico con los sonidos del televisor mientras ingresas a esta etapa del sueño”, reitera.
Si eres de los que se esmeran en trasnochar para ver atracones de series de streaming, maratones del cable en TV o haces ese scroll infinito del Instagram, debes conocer los riesgos de la deprivación del sueño. “Como cualquier máquina, cuando no descansas las horas que necesitas, se produce una sobrecarga de los sistemas que trabajan en el cuerpo. El medio se acidifica, al igual como pasa con las baterías de un auto: el líquido de la batería empieza a degradar las piezas de goma que la rodean por este aumento de la acidez. Lo mismo pasa en el organismo cuando te provocas largas jornadas sin dormir o las vives producto del trabajo, los estudios o el estrés”, explica el Dr. Bachelet. Así, la falta de sueño impide entrar a la fase reparadora del descanso en que se eliminan los radicales libres (ácidos) y el cuerpo, comienza a convertirse en un medio ácido que se deteriorará de forma paulatina.
El resultado de esta falta de sueño es, en primer término, una alteración del ánimo, irritabilidad, menor tolerancia a estímulos, que puede conllevar problemas interrelacionales en el trabajo, las clases o la familia. Si tienes un trabajo delicado como la construcción, la conducción de maquinarias o similar, las probabilidades de tener un accidente se disparan producto del cansancio. Los niveles de ansiedad también crecen a la par de la secreción de la leptina, la hormona que nos provoca la sensación de saciedad y que compite con la grelina, para regular el apetito. Como esta última empieza a primar, eso genera en la persona ansiosa, una necesidad de comer más que, a su vez, provocará otras sintomatologías y desbalances que afectan la salud, el rendimiento físico y provocan un tipo de cansancio característico.
Finalmente, Marmolejo, quien dirige el primer diplomado en Chile enfocado al manejo de Terapia Ventilatoria en Trastornos Respiratorios del Sueño, aclara que “los pilares de la vida son respirar, comer y dormir. Sin estas necesidades resueltas, una persona puede morir en 12 días. Ya sabemos como anda al día siguiente cualquier persona que no ha dormido durante una noche. Ese estilo de vida sostenido en el tiempo, puede generar efectos cardíacos, metabólicos y neurológicos que pueden causar la muerte en los casos más extremos”.
En niños pequeños, se ha descrito que las consecuencias de la falta de sueño, asociada eventualmente a tener un televisor o un dispositivo electrónico en la habitación, puede debilitar el sistema inmunológico, haciendo que el niño sea más proclive a padecer diabetes, obesidad y enfermedades del corazón.
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