El sábado 10 de septiembre se debe realizar el cambio de hora para que todo el territorio nacional– excepto la región de Magallanes y la Antártica Chilena– se de inicio al horario de verano. Este cambio de hora traerá consigo amaneceres y atardeceres más tardíos lo que significa que muchos tendrán que levantarse de noche, pero llegarán a su casa con más luz. “Esto, afecta directamente a nuestro reloj biológico el cual ajusta nuestras horas de sueño y vigilia según el ciclo luz-oscuridad, por lo que algunas personas podrían contar con algún desajuste transitorio en su organismo, por lo que se debe cuidar la higiene del sueño para mantener nuestro descanso y rendimiento diario”, señala María Angélica Silva, neuróloga de Clínica Somno, centro especialista en Medicina del Sueño.
En condiciones naturales, el reloj biológico prepara al cerebro para el sueño cuando comienza a decaer el dia y la señal luminosa para dar paso a la sensación de somnolencia unas horas más tarde. Lo mismo ocurre al amanecer, cuando la luz del sol genera el cambio de sueño a vigilia. Ante un cambio de hora, quienes más tardan en adecuarse al nuevo factor de luz son la spersonas de la tercera edad y los niños con horario para dormir que ven agudizado este cambio con el uso de pantallas móviles. “Estos grupos podrían verse más afectados por síntomas de cansancio, somnolencia, falta de concentración e irritabilidad con el nuevo horario de verano”, comenta la especialista.
Agrega también, como consejo, adelantar el reloj la noche del viernes para quienes tienen la posibilidad de hacerlo. Ajustar los relojes antes de ese fin de semana, permitirá tener el sábado y domingo como oportunidad de adaptación desde temprano. Ese mismo huso horario doméstico generará menos roces a la hora de continuar sosteniendo el horario de dormir de los niños, consumo de medicamentos y otros hábitos que dependen del horario.
También s epuede aprovechar esta excusa para sacar el televisor y el celular del dormitorio ya que las pantallas son una fuente importante de trastornos del sueño, como el insomnio y el cansancio producto de la exposición azul de estos dispositivos que disminuyen la segregación de melatonina, la hormona que induce el sueño. Para los adultos que hacen deporte en las tardes, el cambio de hora también puede sumar a actividades de gran exigencia física episodios de insomnio y mal dormir.
“Falta de concentración, irritabilidad y un tipo de somnolencia que se extiende por un promedio de 3 días, es el periodo en que el cuerpo comienza a acostumbrarse a este cambio horario. Esta modificación del horario de verano es la que más nos afecta porque el huso horario que nos corresponde más es el de invierno y adelantar una hora desde ya nos hace partir con una hora menos de sueño y el cuerpo termina creyendo que tenemos que recuperarla aunque el despertador seguirá sonando a la misma hora segun su programacion”, plantea el otorrino Cesar Fuenzalida, de la Clínica del Sueño Indisa.
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