{"id":61402,"date":"2015-07-24T18:56:32","date_gmt":"2015-07-24T18:56:32","guid":{"rendered":"https:\/\/www.chronobiology.com\/the-basics-of-your-sleep-cycle-2\/"},"modified":"2024-07-19T12:53:23","modified_gmt":"2024-07-19T19:53:23","slug":"aspectos-b-sicos-del-ciclo-del-sue-o-2","status":"publish","type":"post","link":"https:\/\/dev.chronobiology.com\/es\/aspectos-b-sicos-del-ciclo-del-sue-o-2\/","title":{"rendered":"Aspectos b\u00e1sicos del ciclo del sue\u00f1o"},"content":{"rendered":"

Si alguna vez has pasado la noche en vela o has tenido un reci\u00e9n nacido, sabes que dormir es importante. Sin sue\u00f1o, las personas pierden la funci\u00f3n cognitiva, corren un alto riesgo de sufrir accidentes mortales e incluso son m\u00e1s propensas a desarrollar enfermedades cr\u00f3nicas como el c\u00e1ncer y las cardiopat\u00edas.<\/p>\n

Sin embargo, lo importante no es s\u00f3lo la duraci\u00f3n del sue\u00f1o. Tu cuerpo encaja cinco fases en una noche de descanso saludable. Si estas fases se interrumpen o no se producen debido a un problema fisiol\u00f3gico, puede sentirse cansado y falto de sue\u00f1o incluso despu\u00e9s de ocho horas de sue\u00f1o. Dormir las horas y los tipos de sue\u00f1o adecuados es importante para el ritmo circadiano<\/a> y para la salud en general.<\/p>\n

Los dos tipos de sue\u00f1o<\/h2>\n

\"TheAunque existen cinco fases del sue\u00f1o, pueden clasificarse en dos tipos: El sue\u00f1o REM, o de movimientos oculares r\u00e1pidos, y el sue\u00f1o no REM.<\/a> El sue\u00f1o no REM constituye aproximadamente las tres cuartas partes del sue\u00f1o y consta de cuatro fases que pueden distinguirse en un electroencefalograma, o EEG, que es una prueba diagn\u00f3stica que detecta la actividad el\u00e9ctrica del cerebro. Por otro lado, el sue\u00f1o REM es una \u00fanica fase marcada por una gran actividad cerebral y movimientos oculares r\u00e1pidos.<\/p>\n

Acerca del sue\u00f1o REM<\/h2>\n

El sue\u00f1o REM es la quinta fase del sue\u00f1o y la m\u00e1s importante. Durante el sue\u00f1o REM, el cuerpo est\u00e1 paralizado pero los ojos se mueven r\u00e1pidamente, siguiendo la mirada mientras se sue\u00f1a. Adem\u00e1s, se producen movimientos de deriva y otros movimientos que no se ven en la vigilia.<\/p>\n

El sue\u00f1o REM es cuando se producen los sue\u00f1os y, por tanto, es un momento de gran actividad mental. El cerebro no s\u00f3lo procesa los acontecimientos del sue\u00f1o y reacciona ante ellos, sino que tambi\u00e9n crea el entorno del sue\u00f1o. Las ondas cerebrales durante el sue\u00f1o REM son incluso m\u00e1s altas que las que se observan cuando se est\u00e1 despierto.<\/p>\n

Las cuatro fases del sue\u00f1o no REM<\/h2>\n

\"The<\/a>El cuerpo no est\u00e1 paralizado durante el sue\u00f1o no REM y los movimientos oculares son muy lentos. Durante el sue\u00f1o no REM, el cuerpo pasa por cuatro fases distintas que conducen al sue\u00f1o REM.<\/a> Durante la fase 1, a\u00fan est\u00e1 en proceso de quedarse completamente dormido. Esta fase dura menos de siete minutos y se interrumpe f\u00e1cilmente.<\/p>\n

La fase 2 del sue\u00f1o no REM es la m\u00e1s larga y abarca casi la mitad del sue\u00f1o nocturno. Un electroencefalograma realizado en este momento mostrar\u00e1 husos de sue\u00f1o y complejos K, que son ondas cerebrales exclusivas de la fase 2 del sue\u00f1o. Los husos del sue\u00f1o son ondas cerebrales agudas y estrechas que se cree que ayudan al durmiente a bloquear el ruido externo, mientras que los complejos K son ondas cerebrales amplias que se cree que favorecen la consolidaci\u00f3n de los recuerdos. Esta etapa tambi\u00e9n se conoce como sue\u00f1o ligero y es lo que constituye la mayor parte de una siesta diurna.<\/p>\n

Las etapas 3 y 4 se conocen como sue\u00f1o de ondas lentas debido a las ondas cerebrales lentas y de gran amplitud. Las ondas cerebrales de la fase 3 tienen menos de estas ondas lentas a medida que el cuerpo va llegando a la fase 4, en la que las ondas lentas constituyen m\u00e1s de la mitad de toda la actividad cerebral. Estos dos estadios se consideran sue\u00f1o profundo.<\/p>\n

Ciclos de sue\u00f1o REM y no REM<\/h2>\n

A lo largo de la noche, se atraviesan varios ciclos completos de sue\u00f1o. Su cuerpo pasar\u00e1 por las Etapas 1-4 del sue\u00f1o no REM y despu\u00e9s por un breve periodo de REM en el primer ciclo. El primer ciclo dura unos 90 minutos en total. Los ciclos de sue\u00f1o sucesivos tendr\u00e1n per\u00edodos de sue\u00f1o REM mucho m\u00e1s largos, de hasta dos horas.<\/p>\n

\u00bfY las siestas?<\/h2>\n

Dormir la siesta<\/a> puede ser una gran manera de mejorar su funci\u00f3n mental si se hace de la manera correcta. Cuando las personas se despiertan de las fases 3 \u00f3 4 del sue\u00f1o, suelen estar m\u00e1s cansadas y aturdidas que cuando se durmieron, un estado conocido como inercia del sue\u00f1o. Por ello, los m\u00e9dicos e investigadores en cronobiolog\u00eda<\/a> recomiendan que las personas duerman la siesta durante un tiempo determinado.<\/a> Una siesta de 15-20 minutos, que le llevar\u00e1 a trav\u00e9s de las Etapas 1 y 2, le har\u00e1 sentirse menos cansado. Si es posible, una siesta de 90 minutos le dejar\u00e1 a\u00fan m\u00e1s fresco, ya que podr\u00e1 realizar un ciclo de sue\u00f1o completo. Sin embargo, otras duraciones de siesta probablemente te har\u00e1n sentir a\u00fan peor.<\/p>\n

A lo largo de los a\u00f1os, las fases del sue\u00f1o cambian de duraci\u00f3n, y la duraci\u00f3n del sue\u00f1o REM disminuye constantemente a medida que envejecemos.<\/a> Sin embargo, un sue\u00f1o saludable sigue este patr\u00f3n general. Si no duerme al menos dos ciclos completos, se sentir\u00e1 agotado y tendr\u00e1 efectos negativos tanto en sus funciones como en su salud. Mantener un ritmo circadiano sano, incluido un horario de sue\u00f1o saludable, es importante para la salud psicol\u00f3gica y biol\u00f3gica.<\/p>\n","protected":false},"excerpt":{"rendered":"

Si alguna vez has pasado la noche en vela o has tenido un reci\u00e9n nacido, sabes que dormir es importante. Sin sue\u00f1o, las personas pierden la funci\u00f3n cognitiva, corren un alto riesgo de sufrir accidentes mortales e incluso son m\u00e1s propensas a desarrollar enfermedades cr\u00f3nicas como el c\u00e1ncer y las cardiopat\u00edas. Sin embargo, lo importante […]<\/p>\n","protected":false},"author":15,"featured_media":23639,"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":[205,214],"tags":[],"class_list":{"0":"post-61402","1":"post","2":"type-post","3":"status-publish","4":"format-standard","5":"has-post-thumbnail","7":"category-energia-es","8":"category-sueno","9":"entry"},"acf":[],"yoast_head":"\nAspectos b\u00e1sicos del ciclo del sue\u00f1o – Chronobiology.com<\/title>\n<meta name=\"description\" content=\"Your body fits five stages into a healthy night's rest. 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