{"id":2318,"date":"2022-05-16T18:28:13","date_gmt":"2022-05-16T18:28:13","guid":{"rendered":"https:\/\/nattexcompostela.es\/?p=2318"},"modified":"2022-11-09T13:18:26","modified_gmt":"2022-11-09T13:18:26","slug":"8-formas-de-combatir-el-insomnio","status":"publish","type":"post","link":"https:\/\/nattexcompostela.es\/gl\/8-formas-de-combatir-el-insomnio\/","title":{"rendered":"8 xeitos de combater o insomnio"},"content":{"rendered":"<p>O insomnio \u00e9 unha diminuci\u00f3n da cantidade ou calidade do sono. Tr\u00e1tase de ter dificultades para comezar ou manter o sono, ou incluso ter un sono pouco refrescante. <\/p>\n\n\n\n<p>Por mor de <strong>aumento das temperaturas<\/strong>, nas estaci\u00f3ns de primavera e ver\u00e1n, os episodios de insomnio tenden a aumentar. A calor fai que nos movamos m\u00e1is e polo tanto tam\u00e9n afecta ao sono e ao noso descanso. <strong>Mulleres, anci\u00e1ns e nenos<\/strong> Son os m\u00e1is propensos a sufrir insomnio. <\/p>\n\n\n\n<div id=\"ez-toc-container\" class=\"ez-toc-v2_0_56_1 counter-hierarchy ez-toc-counter ez-toc-grey ez-toc-container-direction\">\n<div class=\"ez-toc-title-container\">\n<p class=\"ez-toc-title\" >Ficha Contido<\/p>\n<span class=\"ez-toc-title-toggle\"><a href=\"#\" class=\"ez-toc-pull-right ez-toc-btn ez-toc-btn-xs ez-toc-btn-default ez-toc-toggle\" aria-label=\"Alternar a t\u00e1boa de contidos\" role=\"button\"><label for=\"item-6588d336aaff6\" ><span class=\"\"><span style=\"display:none;\">Alterna<\/span><span class=\"ez-toc-icon-toggle-span\"><svg style=\"fill: #999;color:#999\" xmlns=\"http:\/\/www.w3.org\/2000\/svg\" class=\"list-377408\" width=\"20px\" height=\"20px\" viewbox=\"0 0 24 24\" fill=\"none\"><path d=\"M6 6H4v2h2V6zm14 0H8v2h12V6zM4 11h2v2H4v-2zm16 0H8v2h12v-2zM4 16h2v2H4v-2zm16 0H8v2h12v-2z\" fill=\"currentColor\"><\/path><\/svg><svg style=\"fill: #999;color:#999\" class=\"arrow-unsorted-368013\" xmlns=\"http:\/\/www.w3.org\/2000\/svg\" width=\"10px\" height=\"10px\" viewbox=\"0 0 24 24\" version=\"1.2\" baseprofile=\"tiny\"><path d=\"M18.2 9.3l-6.2-6.3-6.2 6.3c-.2.2-.3.4-.3.7s.1.5.3.7c.2.2.4.3.7.3h11c.3 0 .5-.1.7-.3.2-.2.3-.5.3-.7s-.1-.5-.3-.7zM5.8 14.7l6.2 6.3 6.2-6.3c.2-.2.3-.5.3-.7s-.1-.5-.3-.7c-.2-.2-.4-.3-.7-.3h-11c-.3 0-.5.1-.7.3-.2.2-.3.5-.3.7s.1.5.3.7z\"\/><\/svg><\/span><\/span><\/label><input aria-label=\"Alterna\" type=\"checkbox\"  id=\"item-6588d336aaff6\"><\/a><\/span><\/div>\n<nav><ul class='ez-toc-list ez-toc-list-level-1' ><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-1\" href=\"https:\/\/nattexcompostela.es\/gl\/8-formas-de-combatir-el-insomnio\/#%C2%BFQue_3_tipos_de_insomnio_existen\" title=\"Que 3 tipos de insomnio existen?\">Que 3 tipos de insomnio existen?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-2\" href=\"https:\/\/nattexcompostela.es\/gl\/8-formas-de-combatir-el-insomnio\/#%C2%BFCuales_son_las_causas_del_insomnio_o_la_falta_de_sueno\" title=\"Cales son as causas do insomnio ou a falta de sono?\">Cales son as causas do insomnio ou a falta de sono?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-3\" href=\"https:\/\/nattexcompostela.es\/gl\/8-formas-de-combatir-el-insomnio\/#%C2%BFQue_sintomas_produce_el_insomnio\" title=\"Que s\u00edntomas produce o insomnio?\">Que s\u00edntomas produce o insomnio?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-4\" href=\"https:\/\/nattexcompostela.es\/gl\/8-formas-de-combatir-el-insomnio\/#8_formas_efectivas_de_combatir_el_insomnio\" title=\"8 formas eficaces de combater o insomnio \">8 formas eficaces de combater o insomnio <\/a><\/li><\/ul><\/nav><\/div>\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"%C2%BFQue_3_tipos_de_insomnio_existen\"><\/span>Que 3 tipos de insomnio existen?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<ul>\n<li><strong>Insomnio<\/strong>&nbsp;transitoria ou aguda: dura menos de 4 semanas.<\/li>\n\n\n\n<li><strong>Insomnio<\/strong>&nbsp;curto prazo ou subagudo: dura m\u00e1is de 4 semanas pero menos de 3-6 meses. <\/li>\n\n\n\n<li><strong>Insomnio<\/strong>&nbsp;a longo prazo ou cr\u00f3nica: neste caso dura m\u00e1is de 3-6 meses. <\/li>\n<\/ul>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"%C2%BFCuales_son_las_causas_del_insomnio_o_la_falta_de_sueno\"><\/span>Cales son as causas do insomnio ou a falta de sono?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<figure class=\"wp-block-image aligncenter size-full\"><img decoding=\"async\" width=\"678\" height=\"381\" src=\"https:\/\/nattexcompostela.es\/wp-content\/uploads\/2022\/05\/Sin-ti\u0301tulo-678-\u00d7-381-px.png\" alt=\"\" class=\"wp-image-2327\" srcset=\"https:\/\/nattexcompostela.es\/wp-content\/uploads\/2022\/05\/Sin-ti\u0301tulo-678-\u00d7-381-px.png 678w, https:\/\/nattexcompostela.es\/wp-content\/uploads\/2022\/05\/Sin-ti\u0301tulo-678-\u00d7-381-px-300x169.png 300w, https:\/\/nattexcompostela.es\/wp-content\/uploads\/2022\/05\/Sin-ti\u0301tulo-678-\u00d7-381-px-24x13.png 24w, https:\/\/nattexcompostela.es\/wp-content\/uploads\/2022\/05\/Sin-ti\u0301tulo-678-\u00d7-381-px-36x20.png 36w, https:\/\/nattexcompostela.es\/wp-content\/uploads\/2022\/05\/Sin-ti\u0301tulo-678-\u00d7-381-px-48x27.png 48w, https:\/\/nattexcompostela.es\/wp-content\/uploads\/2022\/05\/Sin-ti\u0301tulo-678-\u00d7-381-px-600x337.png 600w\" sizes=\"(max-width: 678px) 100vw, 678px\" \/><\/figure>\n\n\n\n<p>Non descansar, non durmir ben, <strong>afecta significativamente a nosa sa\u00fade<\/strong> provocando: estar canso durante todo o d\u00eda, falta de enerx\u00eda e falta de concentraci\u00f3n no traballo. <\/p>\n\n\n\n<p>Cando falamos de <strong>insomnio agudo<\/strong> Normalmente prod\u00facese por alg\u00fan evento espec\u00edfico ou por alg\u00fan cambio na rutina da persoa afectada. No caso de <strong>insomnio cr\u00f3nico<\/strong> Pode verse afectado por numerosos factores, entre os que destacamos: <\/p>\n\n\n\n<ul>\n<li>O <strong>preocupaci\u00f3ns e estr\u00e9s<\/strong>. <\/li>\n\n\n\n<li><strong>Horario irregular<\/strong> e a falta dunha rutina de durmir. <\/li>\n\n\n\n<li><strong>O tempo cambia<\/strong> causadas por longas viaxes, longas xornadas de traballo, etc. <\/li>\n\n\n\n<li><strong>Cenas copiosas<\/strong> antes de ir durmir. <\/li>\n\n\n\n<li>verdade <strong>medicaci\u00f3n <\/strong>que pode perturbar o sono. <\/li>\n\n\n\n<li>O consumo de <strong>alcohol, cafe\u00edna e nicotina<\/strong>, que son substancias estimulantes que poden perturbar o sono. <\/li>\n\n\n\n<li><strong>Enfermidades e trastornos<\/strong>, como a ansiedade ou a depresi\u00f3n. <\/li>\n\n\n\n<li><strong>Idade avanzada<\/strong>. <\/li>\n<\/ul>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"%C2%BFQue_sintomas_produce_el_insomnio\"><\/span>Que s\u00edntomas produce o insomnio?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>A falta de descanso e non durmir ben acaba provocando outros problemas no noso organismo como: <\/p>\n\n\n\n<ul>\n<li>Irritabilidade. <\/li>\n\n\n\n<li>Baixa motivaci\u00f3n. <\/li>\n\n\n\n<li>Poca concentraci\u00f3n ou falta da mesma. <\/li>\n\n\n\n<li>Trastornos gastrointestinais. <\/li>\n\n\n\n<li>Dores de cabeza. <\/li>\n\n\n\n<li>Dificultades para socializar. <\/li>\n\n\n\n<li>Somnolencia e cansazo durante o d\u00eda. <\/li>\n\n\n\n<li>Depresi\u00f3n ou ansiedade. <\/li>\n\n\n\n<li>Ansiedade do sono. <\/li>\n<\/ul>\n\n\n\n<p>\u00c9 moi importante que descanses. Se ves que est\u00e1s sufrindo un episodio de insomnio que dura m\u00e1is dun par de d\u00edas, recom\u00e9ndase que te po\u00f1as en mans dun profesional e que act\u00faes canto antes. <\/p>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"8_formas_efectivas_de_combatir_el_insomnio\"><\/span>8 formas eficaces de combater o insomnio <span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<figure class=\"wp-block-image aligncenter size-full\"><img decoding=\"async\" width=\"678\" height=\"381\" src=\"https:\/\/nattexcompostela.es\/wp-content\/uploads\/2022\/05\/Sin-ti\u0301tulo-678-\u00d7-381-px-1.png\" alt=\"\" class=\"wp-image-2331\" srcset=\"https:\/\/nattexcompostela.es\/wp-content\/uploads\/2022\/05\/Sin-ti\u0301tulo-678-\u00d7-381-px-1.png 678w, https:\/\/nattexcompostela.es\/wp-content\/uploads\/2022\/05\/Sin-ti\u0301tulo-678-\u00d7-381-px-1-300x169.png 300w, https:\/\/nattexcompostela.es\/wp-content\/uploads\/2022\/05\/Sin-ti\u0301tulo-678-\u00d7-381-px-1-24x13.png 24w, https:\/\/nattexcompostela.es\/wp-content\/uploads\/2022\/05\/Sin-ti\u0301tulo-678-\u00d7-381-px-1-36x20.png 36w, https:\/\/nattexcompostela.es\/wp-content\/uploads\/2022\/05\/Sin-ti\u0301tulo-678-\u00d7-381-px-1-48x27.png 48w, https:\/\/nattexcompostela.es\/wp-content\/uploads\/2022\/05\/Sin-ti\u0301tulo-678-\u00d7-381-px-1-600x337.png 600w\" sizes=\"(max-width: 678px) 100vw, 678px\" \/><\/figure>\n\n\n\n<h3 class=\"wp-block-heading\">Crea un ambiente relaxado no dormitorio.<\/h3>\n\n\n\n<p>Acons\u00e9llase regular a intensidade da luz, utilizar cores que favorezan o descanso, que non sexan cores agresivas.<\/p>\n\n\n\n<h3 class=\"wp-block-heading\">Non facer exercicio antes de durmir<\/h3>\n\n\n\n<p>Non \u00e9 recomendable facer exercicio de alta intensidade despois das 20.00 horas, xa que cando facemos exercicio liberamos endorfinas que dificultan o sono. \u00c9 moi bo facelo de d\u00eda, mellor pola ma\u00f1\u00e1, xa que axuda a manterte en forma e mellora o descanso.<\/p>\n\n\n\n<h3 class=\"wp-block-heading\">Alimentos que favorecen o sono<\/h3>\n\n\n\n<p>Come alimentos que che axuden a descansar, como os ricos en tript\u00f3fano, como pl\u00e1tanos, ovos ou leite.<\/p>\n\n\n\n<h3 class=\"wp-block-heading\">Observa o que comes antes de durmir<\/h3>\n\n\n\n<p>Evite as ceas pesadas, as\u00ed como a inxesti\u00f3n de alcol. Son factores que axudan a non adormecer. Tam\u00e9n \u00e9 importante que ceamos polo menos 2 horas antes de ir para a cama, t\u00e9\u00f1ao en conta. <\/p>\n\n\n\n<h3 class=\"wp-block-heading\">Recurso dunha sesta<\/h3>\n\n\n\n<p>Para compensar a falta de sono pola noite e non estar tan irritado, podendo reducir a ansiedade por non durmir, p\u00f3dese botar unha sesta despois de comer, pero non m\u00e1is de 20 minutos. En caso contrario ser\u00eda contraproducente. <\/p>\n\n\n\n<h3 class=\"wp-block-heading\">Asociar cama e durmir<\/h3>\n\n\n\n<p>\u00c9 moi importante que non uses o dormitorio f\u00f3ra da hora de durmir. Non por traballo, nin por ningunha actividade que non estea relacionada co descanso. Parece unha tonter\u00eda, pero axudarache a durmir, xa que o teu cerebro sabe que estando al\u00ed hai unha zona de descanso, tempo de durmir. <\/p>\n\n\n\n<h3 class=\"wp-block-heading\">Establecer rutinas de descanso<\/h3>\n\n\n\n<p>Ter rutinas positivas que axuden a relaxarse o noso corpo son moi favorables para descansar ben. Establecer horarios para deitarse, sempre \u00e1 mesma hora, ou mesmo ducharse antes de durmir son acci\u00f3ns que axudar\u00e1n a prepararte para durmir mellor. <\/p>\n\n\n\n<p><\/p>\n\n\n\n<p>Sufres de insomnio? Tes algunha outra rutina que non mencionamos que che funcione? D\u00e9ixanos a t\u00faa resposta nos comentarios. <\/p>","protected":false},"excerpt":{"rendered":"<p>O insomnio \u00e9 unha diminuci\u00f3n da cantidade ou calidade do sono. Tr\u00e1tase de ter dificultades para comezar ou manter o sono, ou incluso ter un sono pouco refrescante. Debido ao aumento das temperaturas, nas estaci\u00f3ns de primavera e ver\u00e1n, os episodios de insomnio tenden a aumentar. A calor \u2026<\/p>\n<p class=\"read-more\"> <a class=\"\" href=\"https:\/\/nattexcompostela.es\/gl\/8-formas-de-combatir-el-insomnio\/\"> <span class=\"screen-reader-text\">8 xeitos de combater o insomnio<\/span> Le m\u00e1is &quot;<\/a><\/p>","protected":false},"author":1,"featured_media":2324,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[41],"tags":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v21.4 - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>8 formas de combatir el insomnio - Nattex Compostela<\/title>\n<meta name=\"description\" content=\"\u00bfYa te has quedado sin ovejas de tanto contar por las noches? 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