- Estragos en la salud mental
- Alimentación para el sueño
- Alcohol y sueño
- Trastorno de Déficit Atencional
El consumo de medicamentos recetados para dormir subió un 4,1% entre enero y septiembre durante la primera ola del coronavirus, según los datos de IQVIA, compañía estadounidense especializada en datos sanitarios. El informe de la multinacional que presta servicios a las industrias de tecnologías de la información, salud e investigación, advierte que a un año de iniciada la pandemia, un 58 % de la población de EEUU ha reportado dificultades para dormir mientras que el consumo de medicamentos para combatir la falta de sueño y la ansiedad aumentó en un 20%.
Para enfrentar la otra pandemia, la del coronasomnia, médicos expertos en salud del sueño como la Dra. Rhonda Mattox, docente de Ciencias Médicas en la Universidad de Arkansas y presentadora del programa de radio “Ask the doctor”, comparte algunos tips más específicos que el vaso de leche tibia para conciliar el sueño en medio de una temporada de estrés galopante:
Alimentación para el sueño
“Come y bebe pensando en tu sueño. Por ejemplo, se ha descubierto que el consumo magnesio reduce la respuesta al estrés del cuerpo y mejora la calidad del sueño. Intenta sumar a tu dieta más verduras de hoja verde y frutos secos ricos en magnesio como nueces, semillas, nueces de cajú, palta o chocolate amargo cuentan naturalmente con este compuesto”.
Deja de lado un alcohol… un poco
“Si vas a tomar algo, que sea un descanso del alcohol. La mayoría de la gente piensa que el alcohol te ayuda a dormir mejor. Puede ser que si bebes una copa de vino o destilado te resulte un poco más fácil relajarte y tal vez conseguir que te duermas con facilidad durante la primera parte de la noche, pero puede interrumpir la segunda mitad de tu sueño con reflujo, acidez o ganas de levantarte a orinar. El mismo efecto efecto se consigue si dejas la cafeína, al menos después del almuerzo”.
Prueba con una manta con peso
“Las terapias de presión de contacto profundo suelen ser utilizadas para “cobijar” a terapia ocupacional a personas que requieren tratamiento para trastornos sensoriales, para la ansiedad y el Trastorno de Déficit Atencional. Se usa ropa pesada o mantas gruesas sin generar efectos secundarios”.
Pastillas para dormir como último recurso
“Trata de establecer un horario diurno estructurado para respaldar una hora de acostarse y despertarse que sea constante. Puedes usar alarmas y recordatorios en el celular para alentar un hábito de ir a la cama consistente. Consulta un médico que pueda advertir otras características de este cuadro de insomnio y considera siempre que los productos farmacéuticos deberían ser siempre la última línea de defensa contra la falta de sueño”.
Otras rutinas interesantes para considerar son establecer límites al uso de la electrónica (apaga todos los dispositivos de pantalla 1 hora antes de acostarse) o escoge un pequeño ritual relajante antes de ir dormir (por ejemplo tomar un baño caliente, escuchar música suave y retomar la lectura de un libro).
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