{"id":61306,"date":"2015-04-17T16:41:22","date_gmt":"2015-04-17T16:41:22","guid":{"rendered":"https:\/\/www.chronobiology.com\/blue-light-blocking-glasses-and-your-sleep\/"},"modified":"2024-07-19T12:52:18","modified_gmt":"2024-07-19T19:52:18","slug":"gafas-que-bloquean-la-luz-azul-y-su-sue-o","status":"publish","type":"post","link":"https:\/\/dev.chronobiology.com\/es\/gafas-que-bloquean-la-luz-azul-y-su-sue-o\/","title":{"rendered":"Gafas que bloquean la luz azul y su sue\u00f1o"},"content":{"rendered":"

En nuestra acelerada sociedad actual, muchas personas tienen dificultades para conciliar un sue\u00f1o profundo y reparador. Es muy com\u00fan que muchas personas tengan dificultades para conciliar el sue\u00f1o, permanecer dormidas o despertarse demasiado temprano por la ma\u00f1ana. El nivel de estr\u00e9s y ansiedad que muchos de nosotros experimentamos a diario contribuye a una mala higiene del sue\u00f1o, lo que perpet\u00faa un problema generalizado de insomnio.<\/p>\n

El problema del insomnio<\/h2>\n

\"Blue<\/a>Si usted es una de la gente que lucha con insomnio o carencia del sue\u00f1o adecuado, usted sabe c\u00f3mo es dif\u00edcil es apenas conseguir con el d\u00eda cuando usted es exhausto. Consecuentemente, si usted no consigue una cantidad adecuada de sue\u00f1o cada noche, en un cierto plazo todo de su sistema inmune a su humor ser\u00e1 efectuado negativamente. Dormir es absolutamente fundamental para mantener la salud f\u00edsica y mental y el bienestar. Aunque muchos de nosotros creemos que podemos quemar la vela por los dos extremos, como dice el refr\u00e1n, tanto nuestro cuerpo como nuestra mente pagan el precio a largo plazo.<\/p>\n

Un sue\u00f1o de mala calidad tambi\u00e9n contribuye significativamente a los accidentes de tr\u00e1fico y laborales que se producen cada a\u00f1o. A su vez, si uno est\u00e1 agotado la mayor parte del tiempo, no podr\u00e1 rendir en el trabajo tan bien como lo har\u00eda si estuviera bien descansado. Muchas personas que tienen dificultades para dormir bien con regularidad tambi\u00e9n se dan cuenta de que sus relaciones con la familia y los amigos se ven afectadas negativamente. Cuando esto ocurre, muchas personas tambi\u00e9n empiezan a sentirse abatidas y abrumadas, lo que en \u00faltima instancia puede conducir a la depresi\u00f3n.<\/p>\n

El ciclo sue\u00f1o-vigilia<\/h2>\n

El ciclo sue\u00f1o-vigilia se rige principalmente por la liberaci\u00f3n de melatonina<\/a>. Esta hormona tambi\u00e9n ayuda al cuerpo a mantener una buena arquitectura del sue\u00f1o. Una buena arquitectura del sue\u00f1o significa esencialmente que uno es capaz de conciliar el sue\u00f1o con relativa rapidez y que es capaz de dormir profundamente y de forma reparadora durante siete u ocho horas, sin despertarse con frecuencia a lo largo de la noche.<\/p>\n

\"Blue<\/a>La interacci\u00f3n entre la luz, la oscuridad y las hormonas contribuye a establecer el ritmo<\/a> circadiano. El ritmo circadiano es la resonancia de tu propio cuerpo con el mundo que te rodea, sobre todo con el sol. Antes de la llegada de la electricidad, la mayor\u00eda de la gente dorm\u00eda cuando estaba oscuro y estaba despierta durante las horas de luz. Sin embargo, con el acceso ilimitado a la luz artificial a todas horas del d\u00eda y de la noche, muchos de nosotros estamos desestabilizando nuestro propio ritmo circadiano<\/a> al pasar horas a altas horas de la noche delante de pantallas de ordenador y televisi\u00f3n, lo que impide en gran medida que la melatonina se libere en el torrente sangu\u00edneo.<\/p>\n

Su reloj interno<\/h2>\n

Cuando se proh\u00edbe la secreci\u00f3n de melatonina debido a una exposici\u00f3n excesiva a la luz por la noche, todo el ritmo circadiano puede desestabilizarse. Seg\u00fan la Fundaci\u00f3n Nacional del Sue\u00f1o<\/a>, el ritmo circadiano de una persona determina la sincronizaci\u00f3n de su ciclo de sue\u00f1o-vigilia. Como todos sabemos, algunas personas tienden a ser b\u00fahos nocturnos, mientras que otras son alondras matutinas.<\/p>\n

De hecho, un estudio reciente sobre cronobiolog\u00eda<\/a> publicado en 2012 en la revista Annals of Neurology<\/em> ha descubierto que la sincronizaci\u00f3n del reloj interno viene determinada principalmente por la gen\u00e9tica. Los investigadores, que estudiaron varios aspectos de la biolog\u00eda circadiana, descubrieron que varios genes, entre ellos el gen PER1, tienen un fuerte efecto determinante en el ritmo circadiano de un individuo, que predispone a ser madrugador o noct\u00e1mbulo.<\/p>\n

Nuestros cuerpos est\u00e1n sintonizados de forma natural con el ritmo diurno y nocturno de cada ciclo de 24 horas alrededor del sol. Llevando una vida en equilibrio con los ciclos naturales del d\u00eda y la noche, podr\u00e1 mantener de forma \u00f3ptima su salud general. Mantener un horario de sue\u00f1o regular contribuir\u00e1 en gran medida a garantizar que su cuerpo y su mente funcionen al nivel m\u00e1s saludable posible, normalizando la liberaci\u00f3n de melatonina y otras hormonas clave, que controlan de forma natural el ciclo sue\u00f1o-vigilia.<\/p>\n

Luz azul y melatonina<\/h2>\n

\"Blue<\/a>Muchos investigadores del sue\u00f1o han determinado que la luz azul que se encuentra en un ancho de banda espec\u00edfico<\/a> tiene el efecto prohibitivo m\u00e1s fuerte sobre la secreci\u00f3n de melatonina de la gl\u00e1ndula pineal. Por desgracia, la mayor parte de la luz que emiten las pantallas de ordenador, las tabletas, los televisores y los tel\u00e9fonos m\u00f3viles se encuentra en este ancho de banda. Investigadores de la Universidad de Harvard han descubierto que el uso de gafas bloqueadoras de luz azul ayuda a bloquear parte de la luz emitida por las pantallas electr\u00f3nicas, de modo que se mitiga el impacto negativo de la luz azul de estas pantallas en el bloqueo de la melatonina.<\/p>\n

Seg\u00fan un estudio del Instituto Nacional de la Salud<\/a>, las gafas de color \u00e1mbar son especialmente eficaces para bloquear los efectos supresores de la melatonina de las ondas de luz azul, que emiten muchos de nuestros dispositivos electr\u00f3nicos. Debido a que la exposici\u00f3n a la luz brillante por la noche tiene un efecto tan inmediato y fuerte en la prohibici\u00f3n de la liberaci\u00f3n de melatonina en el torrente sangu\u00edneo, la reducci\u00f3n de su exposici\u00f3n a la luz brillante y a las ondas de luz azul por la noche es de suma importancia cuando se est\u00e1 tratando de establecer un ritmo circadiano saludable.<\/p>\n

La importancia de una buena higiene del sue\u00f1o<\/h2>\n

Adem\u00e1s, limitar la exposici\u00f3n a la luz brillante por la noche, sobre todo a la luz azul de ordenadores, televisores y pantallas de tel\u00e9fonos m\u00f3viles, es importante para mantener unos buenos h\u00e1bitos de sue\u00f1o. Algunos ejemplos de una buena higiene del sue\u00f1o son acostarse a la misma hora cada noche y levantarse a la misma hora cada d\u00eda. Esto ayudar\u00e1 a establecer un ritmo circadiano fuerte y saludable, que ayudar\u00e1 a reforzar la liberaci\u00f3n de melatonina por parte de su cuerpo.<\/p>\n

Tambi\u00e9n es importante terminar de comer unas tres horas antes de acostarse y no realizar ning\u00fan ejercicio f\u00edsico intenso demasiado tarde por la noche. Realizar actividades tranquilas justo antes de acostarse ayudar\u00e1 a su cuerpo y mente a relajarse, desconectar y dejar a un lado las preocupaciones del d\u00eda. De este modo, ser\u00e1 m\u00e1s f\u00e1cil conciliar un sue\u00f1o reparador cada noche.<\/p>\n","protected":false},"excerpt":{"rendered":"

En nuestra acelerada sociedad actual, muchas personas tienen dificultades para conciliar un sue\u00f1o profundo y reparador. Es muy com\u00fan que muchas personas tengan dificultades para conciliar el sue\u00f1o, permanecer dormidas o despertarse demasiado temprano por la ma\u00f1ana. El nivel de estr\u00e9s y ansiedad que muchos de nosotros experimentamos a diario contribuye a una mala higiene […]<\/p>\n","protected":false},"author":15,"featured_media":23319,"comment_status":"open","ping_status":"closed","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":[205,215,214],"tags":[],"class_list":{"0":"post-61306","1":"post","2":"type-post","3":"status-publish","4":"format-standard","5":"has-post-thumbnail","7":"category-energia-es","8":"category-melatonina-es","9":"category-sueno","10":"entry"},"acf":[],"yoast_head":"\nGafas que bloquean la luz azul y su sue\u00f1o – Chronobiology.com<\/title>\n<meta name=\"description\" content=\"In our fast-paced society today, many people struggle to sleep deeply and restoratively. 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