Claves de la neurociencia para dormir

El insomnio es uno de los problemas del sueño más frecuentes. La Fundación Ineco explicó qué hay que hacer para que cerebro permanezca activo y cómo actuar frente al descanso.

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Existen hábitos que son compatibles con el sueño y otras que complican el buen descanso. Estas son las 8 claves de la neurociencia para que el cerebro sepa cuándo es hora de dormir.

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Evitar tomar alcohol en exceso a la noche Si bien al principio genera sensación de somnolencia, luego provoca cambios metabólicos que dificultan lograr un sueño reparador.

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Disminuir el consumo de cafeína Café, té, maté, bebidas cola y medicamentos que tienen aspirina entre sus componentes, especialmente durante la noche.

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Evitar la nicotina por sus propiedades estimulantes Si bien genera una sensación de tranquilidad inmediata, luego del consumo aumenta progresivamente la activación del organismo.

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Evitar exposición a dispositivos electrónicos Sobre todo durante la noche y madrugada. La luz que emiten “activa” el cerebro.

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Reducir el consumo de chocolate Se debe a la cantidad de azúcar que contiene, que provoca un efecto energético en el organismo.

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Realizar ejercicio físico regularmente Se recomienda realizar, al menos, 30 minutos diarios. Es ideal que sea durante el día y no cerca de la hora de acostarse.

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Realizar una actividad física relajante que fomente la somnolencia En lo posible, no hacerla en la cama ni con el objetivo de dormirse.

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Fomentar los hábitos regulares previos a dormir Comer, lavarse los dientes, apagar las luces y acostarse.

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