{"id":59355,"date":"2021-02-15T13:04:32","date_gmt":"2021-02-15T16:04:32","guid":{"rendered":"https:\/\/webdelmaestrocmf.com\/portal\/?p=59355"},"modified":"2021-02-15T13:04:32","modified_gmt":"2021-02-15T16:04:32","slug":"doctoranytime-como-eliminar-el-insomnio","status":"publish","type":"post","link":"https:\/\/webdelmaestrocmf.com\/portal\/doctoranytime-como-eliminar-el-insomnio\/","title":{"rendered":"[Doctoranytime] \u00bfC\u00f3mo eliminar el insomnio?"},"content":{"rendered":"<h5 style=\"text-align: justify;\">Se estima que al menos un <a href=\"http:\/\/scielo.isciii.es\/scielo.php?script=sci_arttext&amp;pid=S1137-66272007000200011#:~:text=El%20insomnio%20es%20una%20patolog%C3%ADa,o%20transitorio%20en%20situaciones%20estresantes.\" target=\"_blank\" rel=\"noopener\">10 a 15% de la poblaci\u00f3n adulta padece de insomnio cr\u00f3nica<\/a>, mientras que un 25 a 35% ha sufrido de insomnio ocasional por situaciones estresantes. Sin embargo, este trastorno se ha hecho cada vez m\u00e1s recurrente, principalmente en esta temporada de COVID-19, ya que por estr\u00e9s tanto ni\u00f1os como adolescentes tambi\u00e9n est\u00e1n padeciendo de insomnio y trastornos de ansiedad. Por lo que decidimos consultar a la especialista Mariela Arenas, <a href=\"https:\/\/www.doctoranytime.mx\/s\/psicologo\/ciudad-de-mexico\" target=\"_blank\" rel=\"noopener\">psic\u00f3loga<\/a>, para conocer los mejores consejos para eliminar este trastorno y poder descansar.<\/h5>\n<p><!--more--><\/p>\n<h5 style=\"text-align: justify;\"><strong>\u00bfQu\u00e9 es el insomnio? <\/strong><\/h5>\n<p style=\"text-align: justify;\">Antes de comenzar con los consejos, debemos conocer un poco m\u00e1s a detalle qu\u00e9 es. El insomnio es un trastorno del sue\u00f1o que consiste en la imposibilidad de iniciar o mantener el sue\u00f1o, es un trastorno muy com\u00fan entre la poblaci\u00f3n, generalmente se presenta cuando las personas padecen de estr\u00e9s y\/o ansiedad, ya sea por trabajo, presiones familiares o alg\u00fan evento traum\u00e1tico. Este trastorno puede ser agudo, es decir de corta duraci\u00f3n, o cr\u00f3nico, de larga duraci\u00f3n, el m\u00e1s com\u00fan de estos dos es el agudo, sus principales causas son malos h\u00e1bitos de sue\u00f1o o ansiedad leve.<\/p>\n<p style=\"text-align: justify;\">En el caso del insomnio cr\u00f3nico, suele durar aproximadamente un mes o m\u00e1s, y es provocado como un s\u00edntoma secundario de otro problema ra\u00edz que pueden ser ciertos medicamentos, otros trastornos del sue\u00f1o, sustancias o problemas de salud.<\/p>\n<h5 style=\"text-align: justify;\"><strong>S\u00edntomas del insomnio<\/strong><\/h5>\n<p style=\"text-align: justify;\">El insomnio se presenta con s\u00edntomas que incluyen:<\/p>\n<ul style=\"text-align: justify;\">\n<li>Dormir por per\u00edodos cortos durante la noche<\/li>\n<li>Despertar muy temprano<\/li>\n<li>Sentir fatiga como si no hubiera dormido nada<\/li>\n<li>Permanecer despierto por un largo tiempo antes de dormir<\/li>\n<li>Permanecer despierto toda la noche.<\/li>\n<\/ul>\n<h5 style=\"text-align: justify;\"><strong>Consejos para eliminar el insomnio <\/strong><\/h5>\n<ul style=\"text-align: justify;\">\n<li><strong>Mantener h\u00e1bitos saludables durante el d\u00eda<\/strong>: Evitar la cafe\u00edna, el consumo de alcohol y otras sustancias excitantes, tener actividad f\u00edsica y una dieta balanceada. Mantener una rutina con horarios bien establecidos de comida y sue\u00f1o. Evitar siestas largas.<\/li>\n<li><strong>Mejorar los h\u00e1bitos nocturnos: <\/strong>Usar la cama \u00fanicamente para dormir, acondicionar el dormitorio de manera c\u00f3moda: con buena ventilaci\u00f3n, temperatura agradable, oscuridad y silencio. Evitar el uso de dispositivos m\u00f3viles en la cama; permanecer en la cama solamente el tiempo necesario para dormir, no prolongar el horario de levantarse. Tener un colch\u00f3n y almohadas c\u00f3modas. Evitar comer minutos antes de ir a dormir y eliminar los pensamientos de cuestiones que no pueden resolverse en ese momento.<\/li>\n<li><strong>No desesperarse:<\/strong> Evitar mirar el reloj y pensar en los minutos que han pasado; si pasado un tiempo no logra conciliar el sue\u00f1o es mejor levantarse de la cama y hacer una actividad relajante como leer (las actividades estimulantes no son recomendables), volver a la cama hasta que tenga sue\u00f1o de nuevo, en caso de no lograr dormir una vez m\u00e1s repita el proceso.<\/li>\n<li><strong>Ejercicios y t\u00e9cnicas de relajaci\u00f3n:<\/strong> Quiz\u00e1 estos ejercicios puedan ayudar bastante, son t\u00e9cnicas meramente de respiraci\u00f3n que es recomendable hacerlas varias veces al d\u00eda, a la hora de intentar conciliar el sue\u00f1o pueden llegar a ser de utilidad.<\/li>\n<li><strong>No automedicarse: <\/strong>Es muy importante evitar automedicarse, consulte a un especialista antes de tomar la decisi\u00f3n de tomar pastillas para dormir.<\/li>\n<li><strong>Buscar ayuda:<\/strong> En ocasiones es dif\u00edcil encontrar las causas de lo que quita el sue\u00f1o, quiz\u00e1 un profesional pueda ayudar, recuerde que no est\u00e1 solo y buscar ayuda puede aliviar el malestar.<\/li>\n<\/ul>\n<p><img loading=\"lazy\" decoding=\"async\" class=\"alignnone size-medium\" src=\"https:\/\/dokhand.com\/wp-content\/uploads\/2018\/05\/Infograf%C3%ADa-insomnio.jpg\" width=\"830\" height=\"554\" \/><\/p>\n<h5 style=\"text-align: justify;\">Referencias:<\/h5>\n<ol style=\"text-align: justify;\">\n<li><a href=\"https:\/\/medlineplus.gov\/spanish\/insomnia.html\">MedlinePlus<\/a><\/li>\n<li><a href=\"https:\/\/www.mayoclinic.org\/es-es\/diseases-conditions\/insomnia\/symptoms-causes\/syc-20355167\">Mayo Clinic<\/a><\/li>\n<li><a href=\"http:\/\/scielo.isciii.es\/scielo.php?script=sci_arttext&amp;pid=S1137-66272007000200011#:~:text=El%20insomnio%20es%20una%20patolog%C3%ADa,o%20transitorio%20en%20situaciones%20estresantes.\">Scielo<\/a><\/li>\n<\/ol>\n<p style=\"text-align: justify;\">Agradecemos la colaboraci\u00f3n de <a href=\"https:\/\/www.doctoranytime.mx\/d\/psicologo\/mariela-arenas-gonzalez\" target=\"_blank\" rel=\"noopener\">Mariela Arenas Gonz\u00e1lez<\/a>, psic\u00f3loga, por verificar y compartir informaci\u00f3n para el desarrollo de este art\u00edculo. Es egresada en 2015 del Claustro Sor Juana, en CDMX. Tambi\u00e9n cuenta con una maestr\u00eda en Teor\u00eda Psicoanal\u00edtica concluida en 2019 y 5 a\u00f1os de experiencia en consulta. Se especializa en terapia de corte psicoanal\u00edtico y psicoterapia breve, entre otros.<\/p>\n\t\t<div class=\"pk-inline-posts\">\n\t\t\t\n\t\t\t<div class=\"pk-inline-posts-container pk-inline-posts-template-list\"\n\t\t\t\tdata-columns=\"1\">\n\t\t\t\t\t\t<article id=\"post-63374\" class=\"post-63374 post type-post status-publish format-standard has-post-thumbnail category-colaborador category-z-colaboradores-doctoranytime tag-consejos tag-desarrolla tag-doctoranytime tag-memoria-f tag-otografica cs-entry cs-video-wrap\">\n\t\t\t<div class=\"pk-post-outer\">\n\n\t\t\t\t\t\t\t\t<div class=\"pk-post-inner\">\n\t\t\t\t\t<div class=\"entry-thumbnail\">\n\t\t\t\t\t\t<div class=\"pk-overlay pk-overlay-ratio pk-ratio-landscape\">\n\t\t\t\t\t\t\t<div class=\"pk-overlay-background\">\n\t\t\t\t\t\t\t\t<a href=\"https:\/\/webdelmaestrocmf.com\/portal\/doctoranytime-desarrolla-la-memoria-fotografica-con-estos-consejos\/\" class=\"pk-overlay-link\">\n\t\t\t\t\t\t\t\t\t<img loading=\"lazy\" decoding=\"async\" width=\"300\" height=\"225\" src=\"https:\/\/webdelmaestrocmf.com\/portal\/wp-content\/uploads\/2021\/05\/1-copia-33-300x225.jpg\" class=\"attachment-pk-thumbnail size-pk-thumbnail wp-post-image\" alt=\"\" srcset=\"https:\/\/webdelmaestrocmf.com\/portal\/wp-content\/uploads\/2021\/05\/1-copia-33-300x225.jpg 300w, https:\/\/webdelmaestrocmf.com\/portal\/wp-content\/uploads\/2021\/05\/1-copia-33-600x450.jpg 600w\" sizes=\"auto, (max-width: 300px) 100vw, 300px\" \/>\t\t\t\t\t\t\t\t<\/a>\n\t\t\t\t\t\t\t<\/div>\n\t\t\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\n\t\t\t\t<div class=\"pk-post-inner\">\n\t\t\t\t\t<header>\n\t\t\t\t\t\t<h3 class=\"pk-title\"><a href=\"https:\/\/webdelmaestrocmf.com\/portal\/doctoranytime-desarrolla-la-memoria-fotografica-con-estos-consejos\/\" rel=\"bookmark\">[Doctoranytime] Desarrolla la memoria fotogr\u00e1fica con estos consejos<\/a><\/h3>\t\t\t\t\t<\/header><!-- .entry-header -->\n\t\t\t\t<\/div><!-- .post-inner -->\n\n\t\t\t<\/div><!-- .post-outer -->\n\t\t<\/article>\n\t\t\t\t<\/div>\n\t\t<\/div>\n\t\t\n","protected":false},"excerpt":{"rendered":"Se estima que al menos un 10 a 15% de la poblaci\u00f3n adulta padece de insomnio cr\u00f3nica, mientras&hellip;","protected":false},"author":1,"featured_media":59356,"comment_status":"open","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"csco_display_header_overlay":false,"csco_singular_sidebar":"default","csco_page_header_type":"default","csco_page_load_nextpost":"default","csco_post_video_location":[],"csco_post_video_location_hash":"","csco_post_video_url":"","csco_post_video_bg_start_time":0,"csco_post_video_bg_end_time":0,"csco_post_video_bg_volume":false,"_jetpack_memberships_contains_paid_content":false,"footnotes":""},"categories":[1790,5824],"tags":[5899,3531,6559],"class_list":{"0":"post-59355","1":"post","2":"type-post","3":"status-publish","4":"format-standard","5":"has-post-thumbnail","7":"category-colaborador","8":"category-z-colaboradores-doctoranytime","9":"tag-doctoranytime","10":"tag-eliminar","11":"tag-insomnio","12":"cs-entry","13":"cs-video-wrap"},"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v27.6 - https:\/\/yoast.com\/product\/yoast-seo-wordpress\/ -->\n<title>[Doctoranytime] \u00bfC\u00f3mo eliminar el insomnio? 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