{"id":1876,"date":"2017-11-08T12:44:42","date_gmt":"2017-11-08T11:44:42","guid":{"rendered":"https:\/\/healthyforkful.com\/mejorar-nuestro-habitos-de-sueno\/"},"modified":"2018-04-12T15:22:20","modified_gmt":"2018-04-12T13:22:20","slug":"mejorar-nuestro-habitos-de-sueno","status":"publish","type":"post","link":"https:\/\/healthyforkful.com\/es\/mejorar-nuestro-habitos-de-sueno\/","title":{"rendered":"Mejorar Nuestro H\u00e1bitos de Sue\u00f1o"},"content":{"rendered":"<div id=\"attachment_1751\" style=\"width: 910px\" class=\"wp-caption aligncenter\"><a href=\"https:\/\/i0.wp.com\/healthyforkful.com\/wp-content\/uploads\/2017\/04\/quality-sleep.jpg?ssl=1\"><img data-recalc-dims=\"1\" fetchpriority=\"high\" decoding=\"async\" aria-describedby=\"caption-attachment-1751\" data-attachment-id=\"1751\" data-permalink=\"https:\/\/healthyforkful.com\/es\/mejorar-nuestro-habitos-de-sueno\/quality-sleep-2\/\" data-orig-file=\"https:\/\/i0.wp.com\/healthyforkful.com\/wp-content\/uploads\/2017\/04\/quality-sleep.jpg?fit=900%2C600&amp;ssl=1\" data-orig-size=\"900,600\" data-comments-opened=\"1\" data-image-meta=\"{&quot;aperture&quot;:&quot;0&quot;,&quot;credit&quot;:&quot;&quot;,&quot;camera&quot;:&quot;&quot;,&quot;caption&quot;:&quot;&quot;,&quot;created_timestamp&quot;:&quot;0&quot;,&quot;copyright&quot;:&quot;&quot;,&quot;focal_length&quot;:&quot;0&quot;,&quot;iso&quot;:&quot;0&quot;,&quot;shutter_speed&quot;:&quot;0&quot;,&quot;title&quot;:&quot;&quot;,&quot;orientation&quot;:&quot;0&quot;}\" data-image-title=\"calidad del sue\u00f1o\" data-image-description=\"\" data-image-caption=\"&lt;p&gt;Photo: Pexels&lt;\/p&gt;\n\" data-medium-file=\"https:\/\/i0.wp.com\/healthyforkful.com\/wp-content\/uploads\/2017\/04\/quality-sleep.jpg?fit=300%2C200&amp;ssl=1\" data-large-file=\"https:\/\/i0.wp.com\/healthyforkful.com\/wp-content\/uploads\/2017\/04\/quality-sleep.jpg?fit=900%2C600&amp;ssl=1\" class=\"size-full wp-image-1751\" src=\"https:\/\/i0.wp.com\/healthyforkful.com\/wp-content\/uploads\/2017\/04\/quality-sleep.jpg?resize=900%2C600&#038;ssl=1\" alt=\"calidad del sue\u00f1o\" width=\"900\" height=\"600\" srcset=\"https:\/\/i0.wp.com\/healthyforkful.com\/wp-content\/uploads\/2017\/04\/quality-sleep.jpg?w=900&amp;ssl=1 900w, https:\/\/i0.wp.com\/healthyforkful.com\/wp-content\/uploads\/2017\/04\/quality-sleep.jpg?resize=300%2C200&amp;ssl=1 300w, https:\/\/i0.wp.com\/healthyforkful.com\/wp-content\/uploads\/2017\/04\/quality-sleep.jpg?resize=768%2C512&amp;ssl=1 768w, https:\/\/i0.wp.com\/healthyforkful.com\/wp-content\/uploads\/2017\/04\/quality-sleep.jpg?resize=560%2C373&amp;ssl=1 560w\" sizes=\"(max-width: 900px) 100vw, 900px\" \/><\/a><p id=\"caption-attachment-1751\" class=\"wp-caption-text\">Photo: Pexels<\/p><\/div>\n<p>\u00bfEs dormir m\u00e1s importante que nuestra nutrici\u00f3n o\u00a0practicar ejercicio, para disfrutar de una salud \u00f3ptima?<\/p>\n<p>Las horas de sue\u00f1o es lo primero que sacrificamos cuando estamos s\u00faper ocupados, cuando vamos\u00a0con prisas o cuando tenemos mil cosas en la agenda por hacer. Hoy en d\u00eda, podemos considerar dormir casi como un lujo, mientras que en realidad deber\u00eda ser una de las actividades m\u00e1s importantes en nuestra agenda.<\/p>\n<p>No somos id\u00e9nticos y todos tenemos diferentes necesidades, pero estudios cient\u00edficos han demostrado que deber\u00edamos dormir un promedio de 8 horas para que nuestro cuerpo y mente funcionen de\u00a0forma \u00f3ptima y eficiente. Sin embargo, la mayor\u00eda de nosotros\u00a0disfrutamos de menos horas sue\u00f1o.<\/p>\n<h4>QU\u00c9 OCURRE MIENTRAS\u00a0DORMIMOS<\/h4>\n<p>Las horas de sue\u00f1o son el momento en el que nuestros \u00f3rganos descansan y se recuperan. Se produce la reparaci\u00f3n de los tejidos y los m\u00fasculos.<\/p>\n<p>Mientras dormimos, se liberan hormonas. Unas ayudan a regular el control del apetito, otras el estr\u00e9s, el crecimiento, el metabolismo y muchas otras funciones vitales.<\/p>\n<p>Tambi\u00e9n se produce\u00a0la consolidaci\u00f3n de la memoria, lo que permite la formaci\u00f3n y el almacenamiento de\u00a0nuestros recuerdos, esenciales para el aprendizaje.<\/p>\n<h4>\u00bfY SI NO DORMIMOS ADECUADAMENTE?<\/h4>\n<p>Privarnos de un sue\u00f1o reparador puede llegar a ser tan da\u00f1ino como una dieta llena de az\u00facares y alimentos procesados, o una vida sin ejercicio.<\/p>\n<p>La falta de sue\u00f1o afecta a nuestro estado de \u00e1nimo, nos volvemos m\u00e1s gru\u00f1ones e irritables, incrementamos de peso, enfermamos m\u00e1s f\u00e1cilmente, nos sentimos m\u00e1s hinchados y nuestro sistema inmunol\u00f3gico sufre. Adem\u00e1s nuestra\u00a0capacidad de concentraci\u00f3n disminuye y puede\u00a0afectar a nuestra salud mental.<\/p>\n<p>El no dormir afecta a todas las c\u00e9lulas y \u00f3rganos de nuestro cuerpo. No dormir lo suficiente se asocia con la diabetes e incluso con la enfermedad de Alzheimer.<\/p>\n<h4>\u00bfPOR QU\u00c9 NO DORMIMOS BIEN?<\/h4>\n<p>Hay muchos factores que afectan a nuestra rutina de sue\u00f1o. Puede verse provocado por\u00a0nuestra situaci\u00f3n en\u00a0el trabajo, medicamentos, estr\u00e9s, ansiedad, depresi\u00f3n, ciertos alimentos (como la cafe\u00edna) dificultan el sue\u00f1o o incluso el uso de dispositivos electr\u00f3nicos.<\/p>\n<p><strong>C\u00d3MO MEJORAR LA CALIDAD DE NUESTRO SUE\u00d1O<\/strong><\/p>\n<p>Lo m\u00e1s importante para tener un sue\u00f1o de gran calidad es adoptar una rutina, un tipo de ritual que env\u00ede se\u00f1ales de relajaci\u00f3n a\u00a0nuestro cerebro y prepare\u00a0nuestro cuerpo para una noche de descanso.<\/p>\n<ul>\n<li>Acostarse a la misma hora todos los d\u00edas.<\/li>\n<li>Disfrutar una infusi\u00f3n de hierbas relajante (siempre y cuando esto\u00a0no interrumpa tu sue\u00f1o porque tienes que ir al ba\u00f1o). Un c\u00farcuma latte tambi\u00e9n es una excelente manera de relajar su sistema nervioso.<\/li>\n<li>Ejercicios de respiraci\u00f3n y meditaci\u00f3n para ayudar a despejar nuestra mente y a sentirnos m\u00e1s tranquilos.<\/li>\n<li>Procura cenar alimentos de origen vegetal, rica en prote\u00ednas magras, que te\u00a0ayudar\u00e1 a recuperarse mientras duerme.\u00a0Incrementa el consumo de\u00a0antioxidantes ya que nos ayudan a\u00a0hacer la\u00a0digesti\u00f3n y a\u00a0nuestro sistema inmunol\u00f3gico.<\/li>\n<li>Disfruta de\u00a0un ba\u00f1o perfumado con aceites esenciales de lavanda y manzanilla.<\/li>\n<li>Apaga tu\u00a0ordenador\u00a0y el m\u00f3vil a una hora decente.<\/li>\n<li>Convierte tu habitaci\u00f3n en un oasis. Dormir en una habitaci\u00f3n oscura ayuda a estimular la melatonina, una hormona que promueve el sue\u00f1o. Adem\u00e1s, la temperatura de la habitaci\u00f3n es vital, debe ser fresca y limpia.<\/li>\n<\/ul>\n<h4>ALIMENTOS PARA DORMIR MEJOR<\/h4>\n<p>Recuerdo que mis yayos\u00a0tomaban un vaso de leche tibia todas las noches justo antes de irse a dormir.\u00a0Dec\u00edan que\u00a0les ayudaba a dormir mejor.\u00a0Ahora podemos encontrar pruebas cient\u00edficas de por qu\u00e9 esto ocurre.<\/p>\n<p>Otros alimentos que promueven un sue\u00f1o de calidad son:<\/p>\n<ul>\n<li><strong>Boniato<\/strong>:\u00a0cargado con carbohidratos complejos, estimulan la liberaci\u00f3n de serotonina, una hormona que calma el cerebro.<\/li>\n<li><strong>Alimentos fermentados<\/strong> como chukrut, kimchi, vinagre de sidra de manzana, pasta de miso, yogur o k\u00e9fir. Hay un v\u00ednculo directo entre nuestro intestino y nuestro cerebro. Cuando nuestro intestino est\u00e1 inflamado, el nervio vago le dice a nuestro cerebro que se sienta inc\u00f3modo, ansioso y estresado. Y todos sabemos que los probi\u00f3ticos nos ayudan a tener una flora intestinal feliz y contenta.<\/li>\n<li><strong>Almendras<\/strong>: el perfecto snack para despu\u00e9s de cenar, tienen un alto contenido de vitamina B6 y tript\u00f3fano que tambi\u00e9n\u00a0estimulan la serotonina. Pero ojo con las cantidades pues como otros frutos secos, son ricos en grasas (saludables).<\/li>\n<li>Las <strong>verduras verdes<\/strong>, las <strong>uvas verdes<\/strong> o las <strong>cerezas \u00e1cidas<\/strong> son ricas en magnesio, lo que mejora\u00a0nuestro\u00a0sue\u00f1o relajando los m\u00fasculos.<\/li>\n<\/ul>\n<p>Dormir deber\u00eda convertirse en nuestra prioridad n\u00famero uno, es una de las mejores cosas que podemos hacer por nuestra salud, f\u00edsica y mental y lo mejor es que \u00a1es gratis!<\/p>\n<p>&nbsp;<\/p>\n<!-- AddThis Advanced Settings generic via filter on the_content --><!-- AddThis Share Buttons generic via filter on the_content -->","protected":false},"excerpt":{"rendered":"<p>\u00bfEs dormir m\u00e1s importante que nuestra nutrici\u00f3n o\u00a0practicar ejercicio, para disfrutar de una salud \u00f3ptima? Las horas de sue\u00f1o es lo primero que sacrificamos cuando estamos s\u00faper ocupados, cuando vamos\u00a0con prisas o cuando tenemos mil cosas en la agenda por hacer. Hoy en d\u00eda, podemos considerar dormir casi como un lujo, mientras que en realidad&#8230;<!-- AddThis Advanced Settings generic via filter on get_the_excerpt --><!-- AddThis Share Buttons generic via filter on get_the_excerpt --><\/p>\n<p><a class=\"more-link\" href=\"https:\/\/healthyforkful.com\/es\/mejorar-nuestro-habitos-de-sueno\/\">Read More<\/a><\/p>","protected":false},"author":1,"featured_media":3005,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"wprm-recipe-roundup-name":"","wprm-recipe-roundup-description":"","_monsterinsights_skip_tracking":false,"_monsterinsights_sitenote_active":false,"_monsterinsights_sitenote_note":"","_monsterinsights_sitenote_category":0,"_genesis_hide_title":false,"_genesis_hide_breadcrumbs":false,"_genesis_hide_singular_image":false,"_genesis_hide_footer_widgets":false,"_genesis_custom_body_class":"","_genesis_custom_post_class":"","_genesis_layout":"","jetpack_post_was_ever_published":false,"_jetpack_newsletter_access":"","_jetpack_dont_email_post_to_subs":false,"_jetpack_newsletter_tier_id":0,"_jetpack_memberships_contains_paywalled_content":false,"_jetpack_memberships_contains_paid_content":false,"footnotes":"","jetpack_publicize_message":"","jetpack_publicize_feature_enabled":true,"jetpack_social_post_already_shared":false,"jetpack_social_options":{"image_generator_settings":{"template":"highway","default_image_id":0,"font":"","enabled":false},"version":2}},"categories":[822],"tags":[823,826,824,825],"class_list":{"0":"post-1876","1":"post","2":"type-post","3":"status-publish","4":"format-standard","5":"has-post-thumbnail","7":"category-habitos-saludables","8":"tag-bio-individualidad","9":"tag-dormir","10":"tag-estilo-de-vida","11":"tag-salud","12":"entry"},"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v26.8 - 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