{"id":778,"date":"2017-11-28T10:29:42","date_gmt":"2017-11-28T10:29:42","guid":{"rendered":"http:\/\/psicologiacolmenar.es\/psicologo\/?p=778"},"modified":"2018-10-04T10:37:43","modified_gmt":"2018-10-04T10:37:44","slug":"problemas-de-sueno-consejos","status":"publish","type":"post","link":"https:\/\/www.psicologiacolmenar.es\/psicologo\/problemas-de-sueno-consejos\/","title":{"rendered":"<h2>Problemas de sue\u00f1o<\/h2> <h4>Insomnio: consejos pr\u00e1cticos<\/h4>"},"content":{"rendered":"<p>El insomnio forma para de los llamados <a href=\"http:\/\/psicologiacolmenar.es\/psicologo\/trastornos-de-sueno\/\" target=\"_blank\" rel=\"noopener\">trastornos del sue\u00f1o<\/a>. El tratamiento del <strong>insomnio<\/strong> depende de los factores precipitantes: alivio del dolor, control de la ansiedad y de la depresi\u00f3n, tratamiento de la disnea y de la micci\u00f3n nocturna, control de la acidez y del reflujo gastroesof\u00e1gico, etc.<br \/>\nEn cualquier caso, es necesario llevar a cabo la llamada <a href=\"https:\/\/www.ucnmadrid.org\/doc\/Consejos_suenyo.pdf\" target=\"_blank\" rel=\"noopener\"><strong>higiene del sue\u00f1o<\/strong><\/a>, una serie de consejos para conseguir un sue\u00f1o efectivo y reparador.<\/p>\n<p><strong>Pautas de higiene de sue\u00f1o<\/strong><\/p>\n<ul>\n<li>Evite las comidas pesadas poco antes de acostarse. Por otro lado, tampoco debe acostarse con hambre.<\/li>\n<li>Evite los estimulantes como la cafe\u00edna, el t\u00e9 y el chocolate al menos 6 horas antes de dormir.<\/li>\n<li>Evite beber alcohol poco antes de la hora de dormir. Mientras inicialmente puede adormecerlo, el alcohol mantiene su cerebro en un sue\u00f1o superficial y poco reparador.<\/li>\n<li>Evite la nicotina durante la noche. La nicotina es un estimulante, como la cafe\u00edna.<\/li>\n<li>Acu\u00e9stese y despi\u00e9rtese a la misma hora todos los d\u00edas (no haga siestas o, en todo caso, procure que no duren m\u00e1s de 30 minutos).<\/li>\n<li>La cama para dormir, no transforme su tiempo en la cama en el tiempo de resolver sus problemas.<\/li>\n<li>Duerma s\u00f3lo lo necesario para encontrarse descansado y despejado al d\u00eda siguiente. Limite la presencia en la cama a un m\u00e1ximo de 8 horas.<\/li>\n<li>Procure que el dormitorio sea tranquilo y sin exceso de luz, con una temperatura agradable. Conviene dormir en una cama c\u00f3moda y con un pijama adecuado, que no apriete y no dificulte los movimientos.<\/li>\n<li>No se esfuerce demasiado en intentar dormir; si despu\u00e9s de unos 30 minutos de estar en la cama es incapaz de conciliar el sue\u00f1o, lev\u00e1ntese y realice alguna actividad relajante como leer, darse una ducha de agua templada o escuchar m\u00fasica hasta que sienta de nuevo sue\u00f1o.<\/li>\n<li>Evite mirar constantemente qu\u00e9 hora marca el reloj.<\/li>\n<li>Limite la ingesta de l\u00edquidos previa a irse a la cama, as\u00ed evitara los despertares nocturnos para ir al ba\u00f1o.<\/li>\n<\/ul>\n<p>Solicite ayuda profesional en caso necesario.<\/p>\n<p><a href=\"http:\/\/psicologiacolmenar.es\/psicologo\/quien-soy-psicologo-en-colmenar-viejo-centro-de-psicologia-gabinete-de-psicologos\/\" target=\"_blank\" rel=\"noopener\">J. Miguel San Mart\u00edn. Psic\u00f3logo sanitario<\/a><\/p>\n","protected":false},"excerpt":{"rendered":"<p>El insomnio forma para de los llamados trastornos del sue\u00f1o. El tratamiento del insomnio depende de los factores precipitantes: alivio del dolor, control de la ansiedad y de la depresi\u00f3n, tratamiento de la disnea y de la micci\u00f3n nocturna, control de la acidez y del reflujo gastroesof\u00e1gico, etc. En cualquier caso, es necesario llevar a [&hellip;]<\/p>\n","protected":false},"author":2,"featured_media":779,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_et_pb_use_builder":"","_et_pb_old_content":"","_et_gb_content_width":"","footnotes":""},"categories":[310,304],"tags":[119,118,22,88,19],"class_list":["post-778","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-otros-trastornos","category-pautas-y-consejos-practicos","tag-descanso","tag-higiene-de-sueno","tag-insomnio","tag-salud","tag-trastornos-de-sueno"],"yoast_head":"<!-- This site is optimized with the Yoast SEO Premium plugin v19.2.1 (Yoast SEO v27.5) - https:\/\/yoast.com\/product\/yoast-seo-premium-wordpress\/ -->\n<title>Problemas de sue\u00f1o - Psicologos en Colmenar Viejo Madrid<\/title>\n<meta name=\"description\" content=\"El tratamiento del insomnio depende de los factores precipitantes: alivio del dolor, control de la ansiedad y de la depresi\u00f3n, tratamiento de la disnea...\" \/>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/www.psicologiacolmenar.es\/psicologo\/problemas-de-sueno-consejos\/\" \/>\n<meta property=\"og:locale\" content=\"es_ES\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Problemas de sue\u00f1o\" \/>\n<meta property=\"og:description\" content=\"El insomnio forma para de los llamados trastornos del sue\u00f1o. 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