{"id":61422,"date":"2015-08-12T17:45:27","date_gmt":"2015-08-12T17:45:27","guid":{"rendered":"https:\/\/www.chronobiology.com\/social-jet-lag-and-your-health\/"},"modified":"2024-07-19T12:53:35","modified_gmt":"2024-07-19T19:53:35","slug":"el-jet-lag-social-y-su-salud","status":"publish","type":"post","link":"https:\/\/dev.chronobiology.com\/es\/el-jet-lag-social-y-su-salud\/","title":{"rendered":"El jet lag social y su salud"},"content":{"rendered":"

\u00bfC\u00f3mo son sus h\u00e1bitos de sue\u00f1o los fines de semana en comparaci\u00f3n con los d\u00edas laborables? Para muchas personas modernas, existe una diferencia considerable entre la hora a la que se levantan, la hora a la que se acuestan y el n\u00famero de horas que duermen. Los fines de semana se acuestan m\u00e1s tarde y se apagan los despertadores, lo que permite a las personas privadas de sue\u00f1o recuperar el sue\u00f1o perdido durante la semana. Esto puede dificultar la adaptaci\u00f3n a un horario normal entre semana, lo que se conoce como jet lag social.<\/p>\n

Fisiolog\u00eda del jet lag social<\/h2>\n

Cuando los horarios de los d\u00edas laborables y los fines de semana var\u00edan mucho entre s\u00ed, el cuerpo se ve obligado a reajustarse constantemente a un nuevo horario. Como esto tiene efectos similares a cambiar de zona horaria con regularidad, se compara con el jet lag<\/a>.<\/p>\n

Cuando la gente se va a dormir m\u00e1s tarde, su cuerpo se adapta r\u00e1pidamente a este horario, liberando melatonina<\/a> cada vez m\u00e1s tarde por la noche. Los ciclos del sue\u00f1o y los procesos cruciales de reparaci\u00f3n celular dependientes de la melatonina no comienzan hasta m\u00e1s tarde. Como la gente suele dormir hasta tarde el fin de semana, hay tiempo de sobra para que el cuerpo complete todas las tareas que dependen de la melatonina y otras hormonas del sue\u00f1o.<\/p>\n

Sin embargo, cuando estas mismas personas llegan al lunes por la ma\u00f1ana, pueden tener problemas para despertarse con el despertador porque a\u00fan no han completado los ciclos de sue\u00f1o necesarios. Esto puede conducir a la inercia del sue\u00f1o<\/a> y a un mayor riesgo de accidentes de tr\u00e1fico y laborales. Adem\u00e1s, no se completan los procesos clave de reparaci\u00f3n celular que tienen lugar durante el sue\u00f1o. Con el tiempo, esto puede tener un efecto perjudicial para la salud.<\/p>\n

\u00bfLlegar tarde el fin de semana puede aumentar el riesgo de enfermedad?<\/h2>\n

\"Social<\/a>Nuevos estudios en cronobiolog\u00eda<\/a> est\u00e1n descubriendo que el jet lag social est\u00e1 relacionado con un mayor riesgo de padecer diversas enfermedades. Las personas que tienen una gran diferencia entre los horarios de fin de semana y entre semana tienen un mayor riesgo de sufrir enfermedades cardiovasculares<\/a>. Adem\u00e1s, tienen niveles m\u00e1s altos de cortisol, que se asocia con altos niveles de estr\u00e9s y un mayor riesgo de obesidad<\/a>. La obesidad en s\u00ed misma conlleva una amplia gama de problemas de salud y un mayor riesgo de enfermedad, por lo que el jet lag social es un asunto serio.<\/p>\n

Las personas que sufren jet lag social tambi\u00e9n tienen un menor rendimiento acad\u00e9mico<\/a> y funci\u00f3n cognitiva. Est\u00e1 claro que trasnochar y levantarse perezoso el fin de semana afecta a algo m\u00e1s que a la cantidad de caf\u00e9 que necesitar\u00e1 para despertarse el lunes.<\/p>\n

C\u00f3mo prevenir el jet lag social<\/h2>\n

\"Social<\/a>Hay algunas formas de prevenir el jet lag social. Es importante conocer su cronotipo<\/a>, es decir, si es usted una persona madrugadora o nocturna. Las personas nocturnas tendr\u00e1n que esforzarse m\u00e1s por mantener un horario de sue\u00f1o regular, ya que prefieren dormirse m\u00e1s tarde por la noche y levantarse m\u00e1s tarde por la ma\u00f1ana.<\/p>\n

Los b\u00fahos nocturnos propensos al jet lag social deber\u00edan considerar el uso de fototerapia<\/a> a primera hora de la ma\u00f1ana para ayudar a mantener su ritmo circadiano <\/a>constante, mientras que apagan las luces y toman melatonina por la noche para estimular la somnolencia. Evite salir hasta tarde los fines de semana por la noche y ponga el despertador a la hora habitual los fines de semana por la ma\u00f1ana. Estos sencillos pasos pueden ayudar a mantener el cuerpo en la misma \u00abzona horaria\u00bb toda la semana y evitar el jet lag social, junto con la obesidad y otros efectos nocivos de este trastorno.<\/p>\n

Nuestros cuerpos evolucionaron para tener un horario de sue\u00f1o fijo sin interrupciones y con muy pocos cambios. Cuando cambiamos dr\u00e1sticamente nuestros horarios, esto afecta a nuestro ritmo circadiano, as\u00ed como a muchos procesos celulares que son cruciales para una buena salud. Prevenir el jet lag social no s\u00f3lo le har\u00e1 sentirse mejor, sino que tendr\u00e1 un efecto positivo en su salud a largo plazo.<\/p>\n","protected":false},"excerpt":{"rendered":"

\u00bfC\u00f3mo son sus h\u00e1bitos de sue\u00f1o los fines de semana en comparaci\u00f3n con los d\u00edas laborables? Para muchas personas modernas, existe una diferencia considerable entre la hora a la que se levantan, la hora a la que se acuestan y el n\u00famero de horas que duermen. Los fines de semana se acuestan m\u00e1s tarde y […]<\/p>\n","protected":false},"author":15,"featured_media":23715,"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":[204,215,201,208,214,216],"tags":[],"class_list":{"0":"post-61422","1":"post","2":"type-post","3":"status-publish","4":"format-standard","5":"has-post-thumbnail","7":"category-cronotipo-es","8":"category-melatonina-es","9":"category-salud-celular","10":"category-salud-del-corazon","11":"category-sueno","12":"category-trabajo-por-turnos","13":"entry"},"acf":[],"yoast_head":"\nEl jet lag social y su salud – Chronobiology.com<\/title>\n<meta name=\"description\" content=\"Weekends come with later bedtimes and alarm clocks turned off, allowing sleep-deprived people to catch up on sleep missed during the week. 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