{"id":61268,"date":"2015-03-06T19:44:45","date_gmt":"2015-03-06T19:44:45","guid":{"rendered":"https:\/\/www.chronobiology.com\/daylight-saving-time-circadian-rhythm\/"},"modified":"2024-07-19T12:51:44","modified_gmt":"2024-07-19T19:51:44","slug":"c-mo-afecta-el-horario-de-verano-a-nuestro-ritmo-circadiano","status":"publish","type":"post","link":"https:\/\/dev.chronobiology.com\/es\/c-mo-afecta-el-horario-de-verano-a-nuestro-ritmo-circadiano\/","title":{"rendered":"\u00bfC\u00f3mo afecta el horario de verano a nuestro ritmo circadiano?"},"content":{"rendered":"

Los trastornos del sue\u00f1o son sorprendentemente comunes en el mundo occidental. Muchas personas tienen dificultades para conciliar el sue\u00f1o a una hora razonable y pasan el d\u00eda agotadas. Las investigaciones modernas sobre cronobiolog\u00eda<\/a>, o la ciencia de los relojes internos de nuestro cuerpo, sugieren que la falta de sue\u00f1o puede incluso contribuir a la aparici\u00f3n de enfermedades. En honor a la Semana de Concienciaci\u00f3n sobre el Sue\u00f1o, veamos una causa com\u00fan y casi universal de alteraci\u00f3n de los patrones de sue\u00f1o: El cambio de \u00abprimavera\u00bb en los relojes, conocido como horario de verano.<\/p>\n

\u00bfPor qu\u00e9 se adelanta?<\/h2>\n

\"Daylight<\/a>El horario de verano se invent\u00f3 para dar a la gente m\u00e1s horas de luz<\/a> al d\u00eda. Adelantar los relojes una hora en primavera aumenta las horas de luz disponibles para realizar actividades una vez finalizada la jornada laboral o escolar. Se ha demostrado que el horario de verano es beneficioso para la actividad f\u00edsica y la econom\u00eda. Esto fue especialmente importante en el siglo XX, cuando varias guerras importantes y las crisis energ\u00e9ticas exigieron la m\u00e1xima eficiencia y productividad.<\/p>\n

Sin embargo, esta hora extra de luz solar tiene un coste. La gente debe despertarse una hora antes, mientras que a menudo no puede dormir hasta la misma hora. El cerebro humano no empieza a producir melatonina y otras hormonas esenciales para dormir bien hasta que oscurece. El resultado para muchas personas es dormir menos. Seg\u00fan investigaciones recientes, alterar el ritmo circadiano<\/a> de una persona aunque s\u00f3lo sea una hora es un hecho dr\u00e1stico con posibles consecuencias para la salud.<\/p>\n

Efectos del horario de verano en el ritmo circadiano<\/h2>\n

El ritmo circadiano es un reloj de 24 horas del cuerpo humano. Se liberan diferentes hormonas y se producen diferentes procesos celulares en diferentes momentos del d\u00eda. Las alteraciones a largo plazo del ritmo circadiano se han relacionado con tasas m\u00e1s elevadas de c\u00e1ncer y otras enfermedades, as\u00ed como con depresi\u00f3n, ansiedad y accidentes laborales. La investigaci\u00f3n en este \u00e1mbito ha dado lugar a un nuevo campo de la ciencia denominado cronobiolog\u00eda, que estudia la sincronizaci\u00f3n biol\u00f3gica y sus efectos sobre la salud y la enfermedad.<\/p>\n

Aunque muchas personas creen que se adaptan r\u00e1pidamente al \u00abadelanto\u00bb del horario de verano, esto no suele ser cierto. Un estudio de 2007<\/a> descubri\u00f3 que los patrones de sue\u00f1o y vigilia segu\u00edan alterados ocho semanas despu\u00e9s. A los \u00abnoct\u00e1mbulos\u00bb les resultaba especialmente dif\u00edcil adaptarse, ya que eran incapaces de conciliar el sue\u00f1o lo suficientemente temprano como para descansar adecuadamente.<\/p>\n

\u00bfSon peligrosas las alteraciones del sue\u00f1o?<\/h2>\n

\"Daylight<\/a>El cambio de hora deja a muchas personas agotadas y sin dormir. Esto puede tener enormes consecuencias para la salud y la seguridad. La falta de sue\u00f1o se ha relacionado con accidentes laborales y de tr\u00e1fico. Por ejemplo, la fusi\u00f3n nuclear de Chern\u00f3bil se ha atribuido en parte a la privaci\u00f3n de sue\u00f1o de los empleados que trabajaban all\u00ed. Un estudio del Instituto Nacional de Seguridad y Salud en el Trabajo de EE.UU. descubri\u00f3 que los accidentes laborales aumentan inmediatamente despu\u00e9s del inicio del horario de verano, mientras que los accidentes de tr\u00e1fico tambi\u00e9n se incrementan en un ocho por ciento. Una naci\u00f3n de adultos privados de sue\u00f1o no es segura para nadie.<\/p>\n

Adem\u00e1s del efecto negativo sobre la seguridad, el cambio del ritmo circadiano tambi\u00e9n puede afectar a la salud individual<\/a>. Los infartos de miocardio aumentan considerablemente en las semanas posteriores al adelanto del reloj. Las alteraciones del sue\u00f1o a largo plazo pueden incluso provocar c\u00e1ncer y enfermedades card\u00edacas. Aunque puede haber cierto ahorro de energ\u00eda debido al cambio de los relojes, \u00e9ste no es significativo en comparaci\u00f3n con los peligros que se corren cuando toda la naci\u00f3n ve alterado su ritmo circadiano.<\/p>\n

Semana de concienciaci\u00f3n sobre el sue\u00f1o<\/h2>\n

Seg\u00fan los CDC, unos 70 millones de estadounidenses sufren trastornos del sue\u00f1o. Los problemas para dormir lo suficiente y con un sue\u00f1o de calidad son tan comunes que muchas personas los aceptan como un hecho de la vida. Para concienciar sobre los trastornos del sue\u00f1o y las formas de prevenirlos, la Fundaci\u00f3n Nacional del Sue\u00f1o ha hecho del 2 al 8 de marzo de 2015 la \u00abSemana de la Concienciaci\u00f3n sobreel<\/a> Sue\u00f1o\u00bb, el momento perfecto para cuestionar los elementos de nuestra sociedad que nos impiden tener el buen descanso nocturno que necesitamos.<\/p>\n

C\u00f3mo adaptarse al adelanto de la primavera<\/h2>\n

\"Daylight<\/a>Hay algunas formas de adaptarse al horario de verano:
\n– Toma poca o nada de cafe\u00edna durante unos d\u00edas antes y despu\u00e9s del cambio de hora.
\n– Comience a acostarse y despertarse entre 15 minutos y media hora antes la semana anterior al cambio de hora.
\n– Intente relajarse en la hora previa a acostarse. Tome un comprimido de melatonina<\/a>, beba t\u00e9 de manzanilla o dese un ba\u00f1o caliente.
\n– Exp\u00f3ngase a una luz brillante nada m\u00e1s despertarse y a una luz tenue o a la oscuridad aproximadamente una hora antes de acostarse.<\/p>\n

En general, la vida estadounidense no favorece el descanso necesario. Sin embargo, el horario de verano supone un desaf\u00edo extraordinario para los ritmos circadianos de millones de personas. La Semana de Concienciaci\u00f3n sobre el Sue\u00f1o ofrece una oportunidad para que la gente se pregunte si el aumento de las horas de luz merece una posible disminuci\u00f3n de la salud y la seguridad.<\/p>\n","protected":false},"excerpt":{"rendered":"

Los trastornos del sue\u00f1o son sorprendentemente comunes en el mundo occidental. Muchas personas tienen dificultades para conciliar el sue\u00f1o a una hora razonable y pasan el d\u00eda agotadas. Las investigaciones modernas sobre cronobiolog\u00eda, o la ciencia de los relojes internos de nuestro cuerpo, sugieren que la falta de sue\u00f1o puede incluso contribuir a la aparici\u00f3n […]<\/p>\n","protected":false},"author":15,"featured_media":23199,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"_genesis_hide_title":false,"_genesis_hide_breadcrumbs":false,"_genesis_hide_singular_image":false,"_genesis_hide_footer_widgets":false,"_genesis_custom_body_class":"","_genesis_custom_post_class":"","_genesis_layout":"","footnotes":""},"categories":[173,205,215,214],"tags":[],"class_list":{"0":"post-61268","1":"post","2":"type-post","3":"status-publish","4":"format-standard","5":"has-post-thumbnail","7":"category-el-ritmo-circadiano","8":"category-energia-es","9":"category-melatonina-es","10":"category-sueno","11":"entry"},"acf":[],"yoast_head":"\n\u00bfC\u00f3mo afecta el horario de verano a nuestro ritmo 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