{"id":61638,"date":"2016-03-18T12:11:57","date_gmt":"2016-03-18T19:11:57","guid":{"rendered":"https:\/\/www.chronobiology.com\/which-disturbs-your-sleep-more-the-ipad-or-the-book-2\/"},"modified":"2024-07-19T12:56:50","modified_gmt":"2024-07-19T19:56:50","slug":"qu-perturba-m-s-el-sue-o-el-ipad-o-el-libro","status":"publish","type":"post","link":"https:\/\/dev.chronobiology.com\/es\/qu-perturba-m-s-el-sue-o-el-ipad-o-el-libro\/","title":{"rendered":"\u00bfQu\u00e9 perturba m\u00e1s el sue\u00f1o: el iPad o el libro?"},"content":{"rendered":"<p>Mientras que antes muchos se iban a la cama con un libro, ahora mucha gente se duerme leyendo un iPad u otro dispositivo. Esto puede tener efectos negativos sobre el sue\u00f1o.<\/p>\n<p>Las tabletas se han convertido en una parte fundamental de la vida occidental. Vemos programas de televisi\u00f3n y pel\u00edculas en ellas, hacemos los deberes en ellas e incluso las utilizamos para gestionar nuestra vida social a trav\u00e9s de Facebook y sitios similares. Adem\u00e1s, muchas personas utilizan iPads y otras tabletas como dispositivos de lectura. Las ventajas son evidentes: la gente puede leer noticias y novelas sin desorden y acceder inmediatamente a sus materiales de lectura favoritos. Sin embargo, el uso de dispositivos en lugar de los tradicionales libros de papel por la noche puede tener sus inconvenientes.<\/p>\n<h2>iPads, libros y sue\u00f1o<\/h2>\n<p>En un estudio reciente, los <a href=\"http:\/\/www.techtimes.com\/articles\/140751\/20160314\/reading-on-tablet-before-sleep-may-affect-quality-of-your-sleep.htm\" target=\"_blank\" rel=\"noopener\">voluntarios alternaron la lectura de un iPad y la de un libro<\/a> tradicional en la media hora anterior a irse a dormir. Se controlaron otras variables y mantuvieron las rutinas habituales de la noche y la ma\u00f1ana. Cada noche se registraron los electroencefalogramas y la actividad de las ondas del sue\u00f1o mientras dorm\u00edan. Los investigadores predijeron que los que le\u00edan desde dispositivos tardar\u00edan m\u00e1s en dormirse, pero sorprendentemente no fue as\u00ed. La gente se dorm\u00eda igual de r\u00e1pido independientemente de si le\u00edan en un libro o en un iPad. Sin embargo, hab\u00eda muchas diferencias en c\u00f3mo dorm\u00edan estos dos grupos.<\/p>\n<p>La diferencia m\u00e1s notable entre los dos grupos se produjo en el sue\u00f1o de ondas lentas. Las personas que le\u00edan en un iPad tardaban m\u00e1s en entrar en el sue\u00f1o de ondas lentas y, en general, mostraban menos actividad cerebral. Tambi\u00e9n se sent\u00edan m\u00e1s somnolientos al d\u00eda siguiente. En la fase de ondas lentas es cuando se producen gran parte de los acontecimientos reparadores y reparadores del sue\u00f1o. Reducir la cantidad de sue\u00f1o de ondas lentas har\u00e1 que las personas se sientan menos descansadas incluso despu\u00e9s de una noche completa de sue\u00f1o, por lo que estos resultados fueron preocupantes para los investigadores.<\/p>\n<h2>La luz artificial y el ritmo circadiano<\/h2>\n<p><a href=\"https:\/\/www.chronobiology.com\/wp-content\/uploads\/2016\/03\/which-disturbs-your-sleep-more-the-ipad-or-the-book.jpg\" rel=\"attachment wp-att-8768\"><img decoding=\"async\" class=\"alignright size-medium wp-image-8768\" src=\"https:\/\/www.chronobiology.com\/wp-content\/uploads\/2016\/03\/which-disturbs-your-sleep-more-the-ipad-or-the-book-300x200.jpg\" alt=\"Which Disturbs Your Sleep More: the iPad or the Book?\" width=\"300\" height=\"200\" srcset=\"https:\/\/www.chronobiology.com\/wp-content\/uploads\/2016\/03\/which-disturbs-your-sleep-more-the-ipad-or-the-book-300x200.jpg 300w, https:\/\/www.chronobiology.com\/wp-content\/uploads\/2016\/03\/which-disturbs-your-sleep-more-the-ipad-or-the-book-768x513.jpg 768w, https:\/\/www.chronobiology.com\/wp-content\/uploads\/2016\/03\/which-disturbs-your-sleep-more-the-ipad-or-the-book.jpg 800w\" sizes=\"(max-width: 300px) 100vw, 300px\" \/><\/a>La raz\u00f3n del retraso y la disminuci\u00f3n del sue\u00f1o de ondas lentas despu\u00e9s de leer en un iPad puede estar relacionada con los efectos de la luz artificial en el ritmo circadiano. Los investigadores de este estudio observaron que las personas que leen desde un iPad est\u00e1n expuestas a aproximadamente el doble de luz que las que leen con un libro y una l\u00e1mpara de lectura. Adem\u00e1s, el iPad ten\u00eda niveles mucho m\u00e1s altos de luz azul.<\/p>\n<p>La luz azul de los dispositivos electr\u00f3nicos <a href=\"http:\/\/www.health.harvard.edu\/staying-healthy\/blue-light-has-a-dark-side\/\" target=\"_blank\" rel=\"noopener\">afecta a nuestro ritmo circadiano y a nuestra salud de diversas maneras<\/a>. Esto se debe a que la luz azul es un potente supresor de la melatonina, la principal hormona que regula el sue\u00f1o. Las personas que no producen tanta melatonina sencillamente no dormir\u00e1n tan bien como las que s\u00ed la producen.<\/p>\n<h2>Oscuridad y melatonina: \u00bfel \u00faltimo medicamento para dormir?<\/h2>\n<p>Elegir un libro en lugar de un iPad es una buena decisi\u00f3n para quienes luchan contra el sue\u00f1o reparador, pero hay otras medidas de estilo de vida que pueden ayudarle a conseguir el descanso que necesita. Reducir la exposici\u00f3n a la luz por la noche puede ser un tratamiento potencial para las personas que sufren <a href=\"https:\/\/www.chronobiology.com\/circadian-sleep-disorders\/\" target=\"_blank\" rel=\"noopener\">trastornos del<\/a> sue\u00f1o. Adem\u00e1s, tomar suplementos de <a href=\"https:\/\/www.chronobiology.com\/sleep-2\/melatonin\/\" target=\"_blank\" rel=\"noopener\">melatonina<\/a> puede ayudar a compensar la menor producci\u00f3n de esta hormona cuando no se puede evitar la exposici\u00f3n a la luz.<\/p>\n<p>La tecnolog\u00eda es a la vez una bendici\u00f3n y una maldici\u00f3n en muchos sentidos. Aunque nos hace la vida m\u00e1s c\u00f3moda y f\u00e1cil, tambi\u00e9n afecta a nuestro <a href=\"https:\/\/www.chronobiology.com\/about-chronobiology\/#CircadianRhythm\" target=\"_blank\" rel=\"noopener\">ritmo circadiano<\/a> y a nuestra salud de formas que apenas estamos empezando a reconocer. Aunque los iPads y otras tecnolog\u00edas tienen su lugar en la vida moderna, dormir\u00e1s mejor si por la noche eliges un libro a la antigua usanza.<\/p>\n","protected":false},"excerpt":{"rendered":"<p>Mientras que antes muchos se iban a la cama con un libro, ahora mucha gente se duerme leyendo un iPad u otro dispositivo. Esto puede tener efectos negativos sobre el sue\u00f1o. Las tabletas se han convertido en una parte fundamental de la vida occidental. Vemos programas de televisi\u00f3n y pel\u00edculas en ellas, hacemos los deberes [&hellip;]<\/p>\n","protected":false},"author":15,"featured_media":24299,"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":[173,215,214],"tags":[],"class_list":{"0":"post-61638","1":"post","2":"type-post","3":"status-publish","4":"format-standard","5":"has-post-thumbnail","7":"category-el-ritmo-circadiano","8":"category-melatonina-es","9":"category-sueno","10":"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>\u00bfQu\u00e9 perturba m\u00e1s el sue\u00f1o: el iPad o el libro? &#8211; Chronobiology.com<\/title>\n<meta name=\"description\" content=\"While many once went to bed with a book, now numerous people instead fall asleep reading an iPad or other device. 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This may have negative effects on sleep.\" \/>\n<meta property=\"og:url\" content=\"https:\/\/dev.chronobiology.com\/es\/qu-perturba-m-s-el-sue-o-el-ipad-o-el-libro\/\" \/>\n<meta property=\"og:site_name\" content=\"Chronobiology.com\" \/>\n<meta property=\"article:publisher\" content=\"https:\/\/www.facebook.com\/chronobiology\" \/>\n<meta property=\"article:published_time\" content=\"2016-03-18T19:11:57+00:00\" \/>\n<meta property=\"article:modified_time\" content=\"2024-07-19T19:56:50+00:00\" \/>\n<meta property=\"og:image\" content=\"https:\/\/dev.chronobiology.com\/wp-content\/uploads\/2016\/03\/which-disturbs-your-sleep-more-the-ipad-or-the-book-2.jpg\" \/>\n\t<meta property=\"og:image:width\" content=\"1800\" \/>\n\t<meta property=\"og:image:height\" content=\"679\" \/>\n\t<meta property=\"og:image:type\" content=\"image\/jpeg\" \/>\n<meta name=\"author\" content=\"Edwin Urbina\" \/>\n<meta name=\"twitter:card\" content=\"summary_large_image\" \/>\n<meta name=\"twitter:title\" content=\"Which Disturbs Your Sleep More: the iPad or the Book?\" \/>\n<meta name=\"twitter:description\" content=\"While many once went to bed with a book, now numerous people instead fall asleep reading an iPad or other device. 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