Si ya entraste a clases y sabes que no tardan en llegar esas noches en las que no duermes por cuestiones meramente escolares (nada que ver con las fiestas ni las bienvenidas), lo mejor es que duermas mientras puedes y que descanses como debes.

 

Hacer ejercicio parece una buena idea.

Las recomendaciones tradicionales nos dicen que hacer ejercicio es excelente sobre todo si no lo hacemos muy cerca de la hora de acostarnos. Al menos 30 minutos la mayoría de los días y siempre 2 a 3 horas antes de ir a dormir. Puede ser así (Reid, 2010), pero la realidad es algo más compleja: no hay duda de que la actividad física y dormir bien están relacionados (Loprinzi y Cardinal, 2011), pero nos falta información para saber si una causa a la otra (o viceversa).

Publicidad

 

Relájate antes de dormir.

Es relativamente habitual llegar a la noche con la vida al cuello. Nuestros días están tan llenos de actividades que caemos desplomados en la cama con la cabeza revuelta de tareas pendientes y cosas por hacer. Así no hay quien duerma. Por eso los expertos recomiendan realizar tareas relajantes antes de ir a la cama (Blanaru y otros, 2012Nicassio y Bootzin, 1974). Cosas como leer, escuchar música o, directamente, usar técnicas de relajación pueden convertirse en nuestras aliadas.

 

El ambiente donde dormimos es tan importante como nosotros.

Una de las cosas que más influyen en nuestro sueño es el espacio donde dormimos. Y es que solemos olvidar que mientras dormimos estamos tan profundamente unidos al entorno como cuando estamos despiertos. El ruido (Fietze y otros, 2016), la calidad del aire (Strøm‐Tejsen, ‎2016) o la temperatura (Okamoto-Mizuno y Mizuno, 2012) son elementos que debemos tener en cuenta a la hora de diseñar el dormitorio.

 

Duerme bien, olvídate del café, alcohol y el tabaco

En el caso de la cafeína es obvio, pero al igual que el alcohol o la nicotina, alteran nuestro organismo, lo cual significa que podremos conciliar el sueño a corto plazo será fácil de lograr, pero a largo plazo, nuestra capacidad para dormir es disuelta.

 

Dormir es rutina

No es sólo la cantidad de sueño, sino también la calidad.  Y no, antes de que pienses otra cosa, dormir hasta tarde los fines de semana no es tan bueno.

 

 

 

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