9 claves nutricionales para dormir mejor

La alimentación incide mucho más de lo que pensamos. Malas costumbres, comidas, bebidas y hasta especias pueden afectar el sueño. Qué hacer y no hacer para lograr un descanso reparador, según los expertos.

[{"selector":"#anim-e5e4b343-50d8-4fc3-856e-0b958d531b34","keyframes":{"opacity":[0,1]},"delay":0,"duration":2000,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}] [{"selector":"#anim-7530a3d9-a096-42a3-88fa-aedd0d77655f","keyframes":{"transform":["translate3d(0px, -139.71193%, 0)","translate3d(0px, 0px, 0)"]},"delay":0,"duration":2000,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}] [{"selector":"#anim-22f01b1d-eb2a-4b4f-8350-c6f8bc4329b8","keyframes":{"opacity":[0,1]},"delay":0,"duration":2000,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}] [{"selector":"#anim-821ca2a4-8639-4214-9ffa-4ceef2242752","keyframes":{"transform":["translate3d(115.14195%, 0px, 0)","translate3d(0px, 0px, 0)"]},"delay":0,"duration":2000,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}]

[{"selector":"#anim-d34b21f5-2846-49fe-9888-4a4c85b52a44","keyframes":{"opacity":[0,1]},"delay":500,"duration":2000,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}] [{"selector":"#anim-280e5594-0bcf-4f67-805c-deae13ea65f0","keyframes":{"transform":["translate3d(113.75000%, 0px, 0)","translate3d(0px, 0px, 0)"]},"delay":500,"duration":2000,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}] “El sueño es esencial para la salud porque fortalece el sistema inmunológico , protege el corazón, mejora la depresión , recarga de energía ”, explicó la doctora Stella Maris Valiensi , (MP 94777) médica de la sección Trastornos del Sueño del Servicio de Neurología del Hospital Italiano de Buenos Aires y presidenta de la Asociación Argentina de Medicina del Sueño.

[{"selector":"#anim-964c3277-a5da-410d-9864-ea2fea67bad9","keyframes":{"opacity":[0,1]},"delay":0,"duration":2000,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}] [{"selector":"#anim-dc315af4-5721-4dc7-b968-e33aa8ec1905","keyframes":{"transform":["translate3d(0px, -98.75321%, 0)","translate3d(0px, 0px, 0)"]},"delay":0,"duration":2000,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}] [{"selector":"#anim-b2a1990a-542d-44eb-8da4-3cac01dc9163","keyframes":{"opacity":[0,1]},"delay":0,"duration":2000,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}] [{"selector":"#anim-82171661-9279-471b-9a54-2e8424dd6c0f","keyframes":{"transform":["translate3d(111.27596%, 0px, 0)","translate3d(0px, 0px, 0)"]},"delay":0,"duration":2000,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}] “No existe una fórmula universal sobre qué comer antes de dormir, ya que cada persona reacciona de manera distinta a ciertos alimentos. Por ejemplo, mientras algunos pueden consumir una hamburguesa y dormir sin inconvenientes, otros podrían experimentar insomnio debido a una digestión pesada”, remarcó Agustina Murcho (M.N 7888), licenciada en Nutrición, especialista en trastornos alimentarios y magister en Psicoinmunoneuroendocrinología.

[{"selector":"#anim-62011b62-7631-4b51-927b-1a54a17993c7","keyframes":{"opacity":[0,1]},"delay":0,"duration":2000,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}] [{"selector":"#anim-4a504d00-51d2-4d11-93b4-524ea4545ac2","keyframes":{"transform":["translate3d(113.23076%, 0px, 0)","translate3d(0px, 0px, 0)"]},"delay":0,"duration":2000,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}] [{"selector":"#anim-ed589b78-47d2-4729-8f78-3195e51d628f","keyframes":{"opacity":[0,1]},"delay":0,"duration":2000,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}] [{"selector":"#anim-56eb075e-6636-4718-b877-675aa6b96d2a","keyframes":{"transform":["translate3d(0px, -100.06006%, 0)","translate3d(0px, 0px, 0)"]},"delay":0,"duration":2000,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}] La doctora Mirta Averbuch , directora de Somnos Medicina del Sueño, consideró que “ se debería cenar 3 horas antes de acostarse y lo más natural posible ". "La digestión se vuelve muy lenta a la noche y no conviene sobrecargarla. Hay que comer lo suficiente para no tener hambre y sin excesos de grasas”, aclaró.

Brócoli, coliflor, berenjena, carnes rojas (asado, hamburguesas, achuras), ya que pueden causar fermentación y distensión abdominal, alterando el sueño.

[{"selector":"#anim-5d26812c-7a72-4a1f-a8f3-bc7f5cfa6d57","keyframes":{"opacity":[0,1]},"delay":0,"duration":2000,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}] [{"selector":"#anim-e25bd434-45a7-48db-b7c6-d1ed786c2eee","keyframes":{"transform":["translate3d(0px, 96.77300%, 0)","translate3d(0px, 0px, 0)"]},"delay":0,"duration":2000,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}] [{"selector":"#anim-df2ad6b0-b27a-4521-83a9-9f2209e5a526","keyframes":{"opacity":[0,1]},"delay":500,"duration":2000,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}] [{"selector":"#anim-394107ac-c8d0-48d5-b9aa-254403c465f9","keyframes":{"transform":["translate3d(114.33022%, 0px, 0)","translate3d(0px, 0px, 0)"]},"delay":500,"duration":2000,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}] [{"selector":"#anim-cc98bc74-12ff-44f3-b843-d7957a628fa4","keyframes":{"opacity":[0,1]},"delay":0,"duration":2000,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}] [{"selector":"#anim-7901460f-2b55-4b15-bfba-36d4b0dbf2bc","keyframes":{"transform":["translate3d(-110.51052%, 0px, 0)","translate3d(0px, 0px, 0)"]},"delay":0,"duration":2000,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}]

[{"selector":"#anim-dd9dd190-649e-4aa6-be3f-b9dfb84bcd78","keyframes":{"opacity":[0,1]},"delay":0,"duration":2000,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}] [{"selector":"#anim-ecad0cbb-5c10-4992-addd-394bc01fc678","keyframes":{"transform":["translate3d(0px, -99.80159%, 0)","translate3d(0px, 0px, 0)"]},"delay":0,"duration":2000,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}] [{"selector":"#anim-d28f37f7-e846-43e8-b286-b4fa321ae7fc","keyframes":{"opacity":[0,1]},"delay":500,"duration":2000,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}] [{"selector":"#anim-59e62507-5b82-4ffc-ac0b-038a0f237b7b","keyframes":{"transform":["translate3d(-116.29393%, 0px, 0)","translate3d(0px, 0px, 0)"]},"delay":500,"duration":2000,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}] – Beber en exceso antes de dormir provoca interrupciones nocturnas para ir al baño. – Aunque inicialmente puede inducir el sueño, el alcohol reduce la calidad del descanso y causa despertares tempranos.

Infusiones relajantes: té de tilo y manzanilla pueden ser beneficiosos si se consumen con moderación.

[{"selector":"#anim-2d7a60a5-1ba6-45a5-a6b8-52af2f5ff363","keyframes":{"opacity":[0,1]},"delay":500,"duration":2000,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}] [{"selector":"#anim-ebb5f94f-189f-404d-a542-1c7cca2d1d0c","keyframes":{"transform":["translate3d(-115.11254%, 0px, 0)","translate3d(0px, 0px, 0)"]},"delay":500,"duration":2000,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}] [{"selector":"#anim-4d1b0aff-ccc0-4902-b0b1-ad7d1cadd142","keyframes":{"opacity":[0,1]},"delay":0,"duration":2000,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}] [{"selector":"#anim-30ae5cfb-1f9e-4218-bb59-49aaf3649c67","keyframes":{"transform":["translate3d(-97.93103%, 0px, 0)","translate3d(0px, 0px, 0)"]},"delay":0,"duration":2000,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}]

– Alimentos recomendados para la cena: pescados (salmón, atún), pollo, cereales, pastas no rellenas, tartas, arroz, kiwi, banana y vegetales como espinaca, acelga, zapallito, zanahoria, papa, tomate, lechuga y cebolla.

[{"selector":"#anim-f7e4cbd8-37d4-4624-9cca-a280dc005f16","keyframes":{"opacity":[0,1]},"delay":0,"duration":2000,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}] [{"selector":"#anim-cf83eb82-0c75-46a0-8327-b84d5ea0b610","keyframes":{"transform":["translate3d(111.34328%, 0px, 0)","translate3d(0px, 0px, 0)"]},"delay":0,"duration":2000,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}] [{"selector":"#anim-263409f2-9b02-4302-8f2d-8115dc57c699","keyframes":{"opacity":[0,1]},"delay":0,"duration":2000,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}] [{"selector":"#anim-bb9a079d-dd93-4a59-aa4d-0d62c5aff6ee","keyframes":{"transform":["rotate(-270deg) translate3d(0px, -97.14824%, 0) rotate(270deg)","rotate(-270deg) translate3d(0px, 0px, 0) rotate(270deg)"]},"delay":0,"duration":2000,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}]

[{"selector":"#anim-2493ccb8-d616-48a4-a453-560425352f2a","keyframes":{"opacity":[0,1]},"delay":1000,"duration":1000,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}] [{"selector":"#anim-4075655e-3aec-4dff-883a-442bfe5e72a9","keyframes":{"transform":["translate3d(-136.91983%, 0px, 0)","translate3d(0px, 0px, 0)"]},"delay":1000,"duration":1000,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}] [{"selector":"#anim-e6f3acdd-6756-4b65-b9f3-40fd778d03ae","keyframes":{"opacity":[0,1]},"delay":700,"duration":1000,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}] [{"selector":"#anim-58f7b9b1-766b-47a7-928d-2aaa37540da5","keyframes":{"transform":["translate3d(-130.9804%, 0px, 0)","translate3d(0px, 0px, 0)"]},"delay":700,"duration":1000,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}] [{"selector":"#anim-2c8593b7-1822-4a1f-9eb1-b1b625b301c5","keyframes":{"opacity":[0,1]},"delay":0,"duration":1000,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}] [{"selector":"#anim-ba37c23c-c07a-489c-a62e-cac8e573175b","keyframes":{"transform":["translate3d(-122.53521%, 0px, 0)","translate3d(0px, 0px, 0)"]},"delay":0,"duration":1000,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}] [{"selector":"#anim-c5dcf582-e914-41e8-86f9-e2cb7e5e4e27","keyframes":{"opacity":[0,1]},"delay":0,"duration":2000,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}] [{"selector":"#anim-b3cce73b-2d02-4e73-8255-0d0803350188","keyframes":{"transform":["translate3d(0px, 99.34730%, 0)","translate3d(0px, 0px, 0)"]},"delay":0,"duration":2000,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}]

La alimentación incide mucho más de lo que pensamos. Malas costumbres, comidas, bebidas y hasta especias pueden afectar el sueño. Qué hacer y no hacer para lograr un descanso reparador, según los expertos.

Brócoli, coliflor, berenjena, carnes rojas (asado, hamburguesas, achuras), ya que pueden causar fermentación y distensión abdominal, alterando el sueño.

Alimentos a evitar en la cena:

Infusiones relajantes: té de tilo y manzanilla pueden ser beneficiosos si se consumen con moderación.

– Alimentos recomendados para la cena: pescados (salmón, atún), pollo, cereales, pastas no rellenas, tartas, arroz, kiwi, banana y vegetales como espinaca, acelga, zapallito, zanahoria, papa, tomate, lechuga y cebolla.