{"id":56942,"date":"2015-09-24T05:36:18","date_gmt":"2015-09-24T03:36:18","guid":{"rendered":"https:\/\/clinicadeansiedad.com\/uncategorized-ca\/sueno-y-ansiedad-recomendaciones-para-dormir-bien\/"},"modified":"2024-02-19T12:57:22","modified_gmt":"2024-02-19T12:57:22","slug":"sueno-y-ansiedad-recomendaciones-para-dormir-bien","status":"publish","type":"post","link":"https:\/\/clinicadeansiedad.com\/ca\/solucions-i-recursos\/prevencion-de-la-ansiedad\/sueno-y-ansiedad-recomendaciones-para-dormir-bien\/","title":{"rendered":"Son i ansietat: recomanacions per dormir b\u00e9"},"content":{"rendered":"\t\t<div data-elementor-type=\"wp-post\" data-elementor-id=\"56942\" class=\"elementor elementor-56942 elementor-521\" data-elementor-post-type=\"post\">\n\t\t\t\t\t\t<section class=\"elementor-section elementor-top-section elementor-element elementor-element-71022f45 elementor-section-boxed elementor-section-height-default elementor-section-height-default\" data-id=\"71022f45\" data-element_type=\"section\" data-e-type=\"section\">\n\t\t\t\t\t\t<div class=\"elementor-container elementor-column-gap-default\">\n\t\t\t\t\t<div class=\"elementor-column elementor-col-100 elementor-top-column elementor-element elementor-element-1f9a72db\" data-id=\"1f9a72db\" data-element_type=\"column\" data-e-type=\"column\">\n\t\t\t<div class=\"elementor-widget-wrap elementor-element-populated\">\n\t\t\t\t\t\t<div class=\"elementor-element elementor-element-7da3a852 elementor-widget elementor-widget-text-editor\" data-id=\"7da3a852\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t<p>Si us costa agafar el son, us desperteu abans de l\u2019hora desitjada o teniu un son inquiet i poc satisfactori, potser us pot ajudar alguna d\u2019aquestes recomanacions.<\/p><p>Per dormir b\u00e9 <span class=\"tit_azul\">\u00e9s important seguir bons h\u00e0bits<\/span>:<\/p><p><span class=\"color_azul\">L\u2019horari<\/span><\/p><p>Fixeu un horari estable per anar a dormir i per despertar-se. Si per alguna ra\u00f3 excepcional (per exemple, el cap de setmana) aneu a dormir m\u00e9s tard del previst, no us desperteu excessivament tard l\u2019endem\u00e0. D\u2019aquesta manera, encara que tindreu son, no alterareu el cicle de son\/vig\u00edlia al qual l\u2019organisme est\u00e0 acostumat i podreu funcionar amb normalitat durant la resta de al setmana.<\/p><p><span class=\"color_azul\">El dormitori<\/span><\/p><p>Procureu que el dormitori sigui c\u00f2mode, mantingueu-lo ben ventilat i a una temperatura agradable (aproximadament a uns 22\u00ba C), a\u00efllat de sorolls i de llum. Utilitzeu un matal\u00e0s c\u00f2mode, i si utilitzeu coix\u00ed, que no sigui molt alt.<\/p><p><span class=\"color_azul\">Exercici<\/span><\/p><p>Mantingueu-vos actius. Feu exercici moderat amb regularitat, ja que afavoreix al descans i ajuda a alliberar tensions. Per\u00f2 no ho feu com a m\u00ednim tres hores abans d\u2019anar a dormir, ja que a curt termini t\u00e9 un efecte activador. L\u2019\u00fanica excepci\u00f3 \u00e9s l\u2019activitat sexual, que no perjudica el son.<\/p><p><span class=\"color_azul\">Activitats al llit<\/span><\/p><p>No utilitzeu el llit per veure la televisi\u00f3, per escoltar la r\u00e0dio o per fer feina de l\u2019oficina. Tampoc no llegiu res que us obligui a estar molt concentrats. El llit ha de ser primordialment per dormir.<\/p><p><span class=\"color_azul\">Postura i roba<\/span><\/p><p>Adopteu una postura f\u00edsica correcte i dormiu amb roba c\u00f2mode que ni us molesti ni us estrenyi.<\/p><p>Tamb\u00e9 hi ha algunes <span class=\"tit_azul\">coses que cal evitar<\/span>:<\/p><p><span class=\"color_azul\">La migdiada<\/span><\/p><p>No dormiu durant el dia. Pot anar b\u00e9 reposar, o dormisquejar, 15 o 20 minuts despr\u00e9s de dinar, per\u00f2 no m\u00e9s.<\/p><p><span class=\"color_azul\">El sopar copi\u00f3s<\/span><\/p><p>Eviteu els sopars copiosos i no sopeu gaire tard. No prengueu l\u00edquids en exc\u00e9s, sobretot tres hores abans d\u2019anar a dormir. No abuseu del pernil, formatge, bac\u00f3 o tom\u00e0quet, ja que contenen tiamina, una subst\u00e0ncia que augmenta l\u2019alliberament d\u2019un estimulant cerebral. Per contra, el iogurt, la llet o el pl\u00e0tan s\u00f3n aliments rics en tript\u00f2fan i que poden ajudar-vos a agafar el son.<\/p><p><span class=\"color_azul\">Estimulants<\/span><\/p><p>No prengueu caf\u00e8 ni te a la tarda i, com a m\u00ednim, 4 hores abans d\u2019anar a dormir. Tampoc no prengueu massa xocolate. Preferiblement, no fumeu ni beveu res d\u2019alcohol. Beure molt d\u2019alcohol produeix somnol\u00e8ncia, per\u00f2 pot provocar desvetllaments nocturns i abatiment l\u2019endem\u00e0 al mat\u00ed.<\/p><p><span class=\"color_azul\">Les pantalles<\/span><\/p><p>Eviti l&#8217;us de pantalles, tel\u00e8fons, tauletes, ordinadors o altres dispositius, en l&#8217;hora previa a ficar-se al llit, molt especialment els continguts interactius.<\/p><p><span class=\"color_azul\">Menjar a mitjanit<\/span><\/p><p>No mengeu res si us desperteu a mitjanit.<\/p><p><span class=\"color_azul\">Obligueu-vos a dormir<\/span><\/p><p>No forceu el son, sobrev\u00e9 espont\u00e0niament si es donen les condicions adequades. Si al cap de l\u2019estona (quinze o vint minuts aproximadament) d\u2019anar-se\u2019n a dormir no ho aconseguir, no perdeu la paci\u00e8ncia donant tombs: aixequeu-vos del llit, feu alguna activitat relaxant (llegir, escoltar m\u00fasica) fins que li vingui el son.<\/p><p><span class=\"color_azul\">Pastilles per dormir<\/span><\/p><p>No recorreu a pastilles per dormir. Malgrat que poden ser efectives en un primer moment, despr\u00e9s de tres o quatre setmanes comen\u00e7aran a deixar de ser-ho a causa de l\u2019adaptaci\u00f3 progressiva del cos i, a m\u00e9s a m\u00e9s, poden crear depend\u00e8ncia. D\u2019altra banda, les pastilles allarguen el temps de son, per\u00f2 potser no n\u2019afavoreixen la qualitat. Nom\u00e9s estan indicades com a \u00faltim recurs en casos definits d\u2019insomni cr\u00f2nic, sempre sota la supervisi\u00f3 d\u2019un metge especialista.<\/p><p>Procureu fer agradable el<span class=\"tit_azul\"> moment d\u2019anar a dormir<\/span>:<\/p><p><span class=\"color_azul\">Abans d\u2019anar a dormir<\/span><\/p><p>Establiu una rutina plaent abans d\u2019anar a dormir. Un bany tebi us ajudar\u00e0 a relaxar-vos, o llegir i escoltar m\u00fasica relaxant. \u00c9s recomanable prendre un got de llet calenta (amb mel) o b\u00e9 una infusi\u00f3 de camamilla o de valeriana.<\/p><p><span class=\"color_azul\">Tranquil\u00b7litat<\/span><\/p><p>A l\u2019hora de dormir, la tranquil\u00b7litat \u00e9s fonamental. Acabeu qualsevol discussi\u00f3, eviteu reviure els conflictes i no treballeu en el llit. Si teniu problemes, parleu-ne durant el dia, per\u00f2 \u00aboblideu-vos-en\u00bb a la nit (no hi penseu, desitgeu un respir i aplaceu-ne la soluci\u00f3 per a un altre moment). No faci esfor\u00e7os intel\u00b7lectuals abans d\u2019anar a dormir.<\/p><p>En general, <span class=\"tit_azul\">no oblideu<\/span> que<\/p><p><span class=\"color_azul\">\u00c9s m\u00e9s important la qualitat que la quantitat<\/span><\/p><p>No us preocupeu si no aconseguiu dormir vuit hores, ja que no tothom necessita dormir el mateix. Sis hores de son poden ser suficients si \u00e9s reparador (\u00e9s a dir, si no \u00e9s un son interromput o alterat per alguna mol\u00e8stia que pertorbi el descans).<\/p><p><span class=\"color_azul\">Medicaments<\/span><\/p><p>Si esteu prenent algun medicament, pregunteu al vostre metge si cont\u00e9 ingredients que interfereixen al son, o b\u00e9 si el problema de salut que patiu dificulta el son.<\/p><p><span class=\"color_azul\">Consultar<\/span><\/p><p>Si malgrat aquests suggeriments, no aconseguiu dormir i el vostre funcionament di\u00fcrn se\u2019n ressent, consulteu amb l\u2019especialista.<\/p><p>__________<br \/><span class=\"color_azul\">Font<\/span>: Il-lustraci\u00f3, Ra\u00fal Ari\u00f1o. Cl\u00ednica de l&#8217;Ansietat. Tractament de l&#8217;ansietat a Barcelona, a Madrid i online.<\/p><p>\u00a0<\/p><p><span class=\"color_azul\">V\u00eddeo Il.lustratiu: <em>Insomio y somnolencia (UNED-TVE2)<\/em><\/span><\/p><p><iframe style=\"border: 0px #FFFFFF none;\" data-src=\"https:\/\/canal.uned.es\/mmobj\/iframe\/id\/12216\" width=\"480\" height=\"270\" frameborder=\"1\" scrolling=\"no\" allowfullscreen=\"allowfullscreen\" src=\"data:image\/svg+xml;base64,PHN2ZyB3aWR0aD0iMSIgaGVpZ2h0PSIxIiB4bWxucz0iaHR0cDovL3d3dy53My5vcmcvMjAwMC9zdmciPjwvc3ZnPg==\" data-load-mode=\"1\"><span data-mce-type=\"bookmark\" style=\"display: inline-block; width: 0px; overflow: hidden; line-height: 0;\" class=\"mce_SELRES_start lazyload\">\ufeff<\/span><\/iframe><\/p>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/section>\n\t\t\t\t<\/div>\n\t\t","protected":false},"excerpt":{"rendered":"<p>Si us costa agafar el son, us desperteu abans de l\u2019hora desitjada o teniu un son inquiet i poc satisfactori, potser us pot ajudar alguna d\u2019aquestes recomanacions.<\/p>\n","protected":false},"author":3439,"featured_media":56944,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_bbp_topic_count":0,"_bbp_reply_count":0,"_bbp_total_topic_count":0,"_bbp_total_reply_count":0,"_bbp_voice_count":0,"_bbp_anonymous_reply_count":0,"_bbp_topic_count_hidden":0,"_bbp_reply_count_hidden":0,"_bbp_forum_subforum_count":0,"_joinchat":[],"footnotes":""},"categories":[119],"tags":[],"class_list":["post-56942","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-prevencion-de-la-ansiedad"],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v27.2 - https:\/\/yoast.com\/product\/yoast-seo-wordpress\/ -->\n<title>Son i ansietat: recomanacions per dormir b\u00e9 - Cl\u00ednica de la Ansiedad<\/title>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, 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