{"id":61546,"date":"2015-12-11T01:10:15","date_gmt":"2015-12-11T01:10:15","guid":{"rendered":"https:\/\/www.chronobiology.com\/the-secrets-of-sleep-part-one\/"},"modified":"2024-07-19T12:55:16","modified_gmt":"2024-07-19T19:55:16","slug":"los-secretos-del-sue-o-primera-parte","status":"publish","type":"post","link":"https:\/\/dev.chronobiology.com\/es\/los-secretos-del-sue-o-primera-parte\/","title":{"rendered":"Los secretos del sue\u00f1o: Primera parte"},"content":{"rendered":"<p>La mayor\u00eda de la gente pasa un tercio de su vida durmiendo, pero no conoce estos sorprendentes secretos del sue\u00f1o.<\/p>\n<p>\u00bfCree que conoce el sue\u00f1o? Mucha gente conoce los conceptos b\u00e1sicos de c\u00f3mo y por qu\u00e9 dormimos, como las distintas fases del sue\u00f1o y cu\u00e1ndo so\u00f1amos. Sin embargo, hay muchos hechos sorprendentes sobre el sue\u00f1o que son en gran parte desconocidos e incluso nos parecen contraintuitivos. Los investigadores en cronobiolog\u00eda han podido determinar los siguientes secretos del sue\u00f1o, que puedes utilizar para llevar una vida m\u00e1s sana y descansada.<\/p>\n<h2>1. Dormir nos hace parecer y sentir m\u00e1s j\u00f3venes.<\/h2>\n<p>Por la noche es cuando <a href=\"https:\/\/www.chronobiology.com\/skin-and-circadian-rhythm-the-internal-clocks-of-skin-cells\/\" target=\"_blank\" rel=\"noopener\">las c\u00e9lulas<\/a> de nuestra <a href=\"https:\/\/www.chronobiology.com\/skin-and-circadian-rhythm-the-internal-clocks-of-skin-cells\/\" target=\"_blank\" rel=\"noopener\">piel reparan los da\u00f1os sufr<\/a> idos a lo largo del d\u00eda. Esto ha llevado a muchas mujeres -e incluso a algunos hombres- a utilizar cremas nocturnas especiales antienvejecimiento. Sin embargo, <a href=\"http:\/\/www.dailymail.co.uk\/health\/article-51130\/A-good-sleep-make-look-younger.html\" target=\"_blank\" rel=\"noopener\">ni siquiera la crema m\u00e1s cara servir\u00e1 de nada<\/a> si no se duerme lo suficiente o si el sue\u00f1o no es de calidad. Cuando dormimos, nuestro cuerpo produce m\u00e1s hormona del crecimiento, que estimula la regeneraci\u00f3n del tejido cut\u00e1neo. Si pasas la noche en vela, estos procesos dependientes de la melatonina no llegan a producirse. Esto puede acelerar el envejecimiento.<\/p>\n<p>Con el tiempo, dormir lo suficiente puede tener un profundo efecto sobre el envejecimiento. Muchas mujeres legendariamente bellas se aseguran de dormir bien; \u00a1se rumorea que Pen\u00e9lope Cruz duerme hasta catorce horas al d\u00eda!<\/p>\n<h2>2. Un vaso de vino antes de acostarse puede comprometer tu descanso.<\/h2>\n<p>Las personas que beben saben que nos puede dar sue\u00f1o. El alcohol es un depresor del sistema nervioso central, lo que sin duda puede ayudarnos a conciliar el sue\u00f1o.<\/p>\n<p>Sin embargo, ingerir alcohol puede comprometer el sue\u00f1o. Las personas que han bebido no producen tanta melatonina y otras hormonas necesarias para mantener un sue\u00f1o reparador. Adem\u00e1s, beber alcohol con regularidad puede alterar el ritmo circadiano, con efectos que perduran mucho despu\u00e9s de dejar de beber. Aunque muchas personas creen que un vaso de vino antes de acostarse les ayudar\u00e1 a conciliar el sue\u00f1o y a permanecer dormidos, es probable que este sue\u00f1o no sea tan reparador como lo ser\u00eda en otras circunstancias.<\/p>\n<h2>3. Los tentempi\u00e9s nocturnos pueden mantenerle despierto.<\/h2>\n<p><a href=\"https:\/\/www.chronobiology.com\/wp-content\/uploads\/2015\/12\/the-secrets-of-sleep-part-one-2.jpg\"><img decoding=\"async\" class=\"alignright size-medium wp-image-7737\" src=\"https:\/\/www.chronobiology.com\/wp-content\/uploads\/2015\/12\/the-secrets-of-sleep-part-one-2-300x200.jpg\" alt=\"The Secrets of Sleep: Part One\" width=\"300\" height=\"200\" srcset=\"https:\/\/www.chronobiology.com\/wp-content\/uploads\/2015\/12\/the-secrets-of-sleep-part-one-2-300x200.jpg 300w, https:\/\/www.chronobiology.com\/wp-content\/uploads\/2015\/12\/the-secrets-of-sleep-part-one-2-768x512.jpg 768w, https:\/\/www.chronobiology.com\/wp-content\/uploads\/2015\/12\/the-secrets-of-sleep-part-one-2.jpg 800w\" sizes=\"(max-width: 300px) 100vw, 300px\" \/><\/a>He aqu\u00ed uno de los secretos menos conocidos del sue\u00f1o: Ese vaso de leche caliente y ese<a href=\"https:\/\/www.chronobiology.com\/late-night-snacking-bad-for-your-brain\/\" target=\"_blank\" rel=\"noopener\"> ligero tentempi\u00e9 antes de acostarse pueden impedirle dormir<\/a>. La ingesta de alimentos es en realidad un <em>zeitgeber<\/em>, una se\u00f1al de tiempo utilizada por el cerebro para determinar cu\u00e1ndo el cuerpo debe liberar hormonas del sue\u00f1o. Adem\u00e1s, <a href=\"http:\/\/www.mirror.co.uk\/lifestyle\/health\/your-insomnia-down-what-you-1919884\" target=\"_blank\" rel=\"noopener\">comer antes de acostarse puede empeorar las molestias causadas por la indigesti\u00f3n y la acidez estomacal<\/a>, impidi\u00e9ndole dormir bien. Esto es especialmente cierto si tus comidas y bebidas nocturnas favoritas contienen cafe\u00edna y otras sustancias qu\u00edmicas que fomentan la vigilia.<\/p>\n<h2>4. La televisi\u00f3n puede provocar insomnio.<\/h2>\n<p>Muchas personas en Estados Unidos y Europa Occidental se relajan antes de acostarse con la televisi\u00f3n u otra pantalla. Leer un libro en tu tableta, navegar por tus p\u00e1ginas web favoritas o ver un episodio de tu serie favorita puede parecer relajante, pero <a href=\"https:\/\/sleepfoundation.org\/ask-the-expert\/electronics-the-bedroom\" target=\"_blank\" rel=\"noopener\">la luz de estos dispositivos le dice a tu cerebro que se mantenga despierto<\/a>. Cuando las retinas perciben la luz brillante, env\u00edan se\u00f1ales al hipot\u00e1lamo que indican que es de d\u00eda y no la hora de dormir. Tu cerebro no puede distinguir si la luz proviene del sol o de un televisor, por lo que estas se\u00f1ales provocan un retraso en la liberaci\u00f3n de melatonina y otras hormonas necesarias para conciliar el sue\u00f1o.<\/p>\n<h2>5. La falta de sue\u00f1o puede hacerte ganar peso.<\/h2>\n<p><a href=\"https:\/\/www.chronobiology.com\/wp-content\/uploads\/2015\/12\/the-secrets-of-sleep-part-one-3.jpg\"><img decoding=\"async\" class=\"alignright size-medium wp-image-7738\" src=\"https:\/\/www.chronobiology.com\/wp-content\/uploads\/2015\/12\/the-secrets-of-sleep-part-one-3-300x200.jpg\" alt=\"The Secrets of Sleep: Part One 1\" width=\"300\" height=\"200\" srcset=\"https:\/\/www.chronobiology.com\/wp-content\/uploads\/2015\/12\/the-secrets-of-sleep-part-one-3-300x200.jpg 300w, https:\/\/www.chronobiology.com\/wp-content\/uploads\/2015\/12\/the-secrets-of-sleep-part-one-3-768x512.jpg 768w, https:\/\/www.chronobiology.com\/wp-content\/uploads\/2015\/12\/the-secrets-of-sleep-part-one-3.jpg 800w\" sizes=\"(max-width: 300px) 100vw, 300px\" \/><\/a>\u00bfEst\u00e1 intentando perder peso? Si es as\u00ed, perder horas de sue\u00f1o para hacer m\u00e1s ejercicio o preparar comidas saludables puede ser el enfoque equivocado. Los estudios han descubierto que <a href=\"https:\/\/www.chronobiology.com\/research-says-catch-zzzs-battle-obesity\/\" target=\"_blank\" rel=\"noopener\">las personas que no descansan lo suficiente comen m\u00e1s y tambi\u00e9n tienen un metabolismo m\u00e1s bajo<\/a>. Esta combinaci\u00f3n puede provocar muchos kilos de m\u00e1s. Los investigadores creen que seis horas de sue\u00f1o diario es lo m\u00ednimo para mantener una dieta sana y un metabolismo saludable.<\/p>\n<p>Dormir bien es esencial para llevar una vida feliz y sana. Estos secretos del sue\u00f1o, as\u00ed como otros que veremos en la segunda parte de esta serie, pueden ayudarte a conseguir el descanso que tu cuerpo necesita para afrontar otro d\u00eda.<\/p>\n","protected":false},"excerpt":{"rendered":"<p>La mayor\u00eda de la gente pasa un tercio de su vida durmiendo, pero no conoce estos sorprendentes secretos del sue\u00f1o. \u00bfCree que conoce el sue\u00f1o? Mucha gente conoce los conceptos b\u00e1sicos de c\u00f3mo y por qu\u00e9 dormimos, como las distintas fases del sue\u00f1o y cu\u00e1ndo so\u00f1amos. Sin embargo, hay muchos hechos sorprendentes sobre el sue\u00f1o [&hellip;]<\/p>\n","protected":false},"author":15,"featured_media":24051,"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":[215,212,213,214],"tags":[],"class_list":{"0":"post-61546","1":"post","2":"type-post","3":"status-publish","4":"format-standard","5":"has-post-thumbnail","7":"category-melatonina-es","8":"category-metabolismo-es","9":"category-piel","10":"category-sueno","11":"entry"},"acf":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO Premium plugin v23.4 (Yoast SEO v23.4) - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>Los secretos del sue\u00f1o: Primera parte &#8211; 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