{"id":61758,"date":"2016-07-13T11:43:02","date_gmt":"2016-07-13T18:43:02","guid":{"rendered":"https:\/\/www.chronobiology.com\/science-behind-dreaded-afternoon-slump\/"},"modified":"2024-07-21T22:12:53","modified_gmt":"2024-07-22T05:12:53","slug":"la-ciencia-detr-s-del-temido-baj-n-vespertino","status":"publish","type":"post","link":"https:\/\/dev.chronobiology.com\/es\/la-ciencia-detr-s-del-temido-baj-n-vespertino\/","title":{"rendered":"La ciencia detr\u00e1s del temido baj\u00f3n vespertino"},"content":{"rendered":"<p>Las tardes son un momento de sue\u00f1o para muchos. La mente se nubla, los p\u00e1rpados pesan y todo el cuerpo anhela una siesta. Este baj\u00f3n vespertino puede estar programado en el cuerpo humano.<\/p>\n<p>Aunque el mundo occidental no suele fomentar la siesta entre los adultos, muchas personas no est\u00e1n tan alerta por la tarde como les gustar\u00eda. Hay una raz\u00f3n por la que todos experimentamos un baj\u00f3n vespertino de vez en cuando: Est\u00e1 programado en nuestro cuerpo.<\/p>\n<h2>Las tardes y el ritmo circadiano<\/h2>\n<p>Hay varias razones por las que a menudo tendemos a sentirnos <a href=\"https:\/\/sleep.org\/articles\/reasons-for-afternoon-slump\/\" target=\"_blank\" rel=\"noopener\">cansados y atontados<\/a> por la tarde. En primer lugar, muchas personas almuerzan con muchos carbohidratos, lo que provoca lo que algunos llaman un \u00abbaj\u00f3n de az\u00facar\u00bb. Adem\u00e1s, muchas personas sienten un repunte de la fatiga que se mantuvo a raya temporalmente gracias a la cafe\u00edna de la ma\u00f1ana. Muchas personas est\u00e1n ligeramente deshidratadas, lo que tambi\u00e9n puede afectar sutil pero negativamente a los niveles de energ\u00eda. Por \u00faltimo, el insomnio y la falta de sue\u00f1o tambi\u00e9n desempe\u00f1an un papel importante, ya que cada vez <a href=\"http:\/\/www.gallup.com\/poll\/166553\/less-recommended-amount-sleep.aspx\" target=\"_blank\" rel=\"noopener\">menos personas modernas<\/a> descansan lo necesario para funcionar bien durante el d\u00eda. Si no duermes lo suficiente por la noche, otros peque\u00f1os factores pueden tener un gran efecto en tu estado de alerta por la tarde.<\/p>\n<p>Tambi\u00e9n hay razones cient\u00edficas para el baj\u00f3n vespertino que no tienen nada que ver con el estilo de vida. El estr\u00e9s, una epidemia moderna, puede agotar los recursos del cerebro, dej\u00e1ndonos mental y f\u00edsicamente exhaustos. La temperatura corporal y los niveles de cortisol, <a href=\"http:\/\/www.medicalnewstoday.com\/releases\/303488.php?tw\" target=\"_blank\" rel=\"noopener\">factores importantes del estado de alerta<\/a>, descienden bruscamente por la tarde.<\/p>\n<h2>\u00bfEs la siesta la soluci\u00f3n?<\/h2>\n<p>Para muchas personas, una siesta r\u00e1pida por la tarde les ayuda a reanudar el d\u00eda renovados y regenerados. Sin embargo, se desconoce si esto tiene <a href=\"https:\/\/www.chronobiology.com\/napping-beneficial-or-harmful\/\" target=\"_blank\" rel=\"noopener\">efectos generales positivos o negativos sobre el ritmo circadiano<\/a>. La siesta es com\u00fan en todo el mundo y se ha comprobado que tiene efectos positivos tanto en la salud f\u00edsica como en la funci\u00f3n mental. Sin embargo, tambi\u00e9n puede hacer que sea m\u00e1s dif\u00edcil dormir por la noche, lo que lleva a un baj\u00f3n vespertino a\u00fan mayor al d\u00eda siguiente. Esto puede crear un ciclo que se autoperpet\u00faa y que deja a la persona agotada durante el d\u00eda e incapaz de conciliar el sue\u00f1o por la noche.<\/p>\n<h2>C\u00f3mo superar el baj\u00f3n vespertino<\/h2>\n<p><a href=\"https:\/\/www.chronobiology.com\/wp-content\/uploads\/2016\/06\/the-science-behind-the-dreaded-afternoon-slump.jpg\"><img decoding=\"async\" class=\"alignright size-medium wp-image-9764\" src=\"https:\/\/www.chronobiology.com\/wp-content\/uploads\/2016\/06\/the-science-behind-the-dreaded-afternoon-slump-300x200.jpg\" alt=\"The Science Behind the Dreaded Afternoon Slump\" width=\"300\" height=\"200\" srcset=\"https:\/\/dev.chronobiology.com\/wp-content\/uploads\/2016\/06\/the-science-behind-the-dreaded-afternoon-slump-300x200.jpg 300w, https:\/\/dev.chronobiology.com\/wp-content\/uploads\/2016\/06\/the-science-behind-the-dreaded-afternoon-slump-768x513.jpg 768w, https:\/\/dev.chronobiology.com\/wp-content\/uploads\/2016\/06\/the-science-behind-the-dreaded-afternoon-slump.jpg 800w\" sizes=\"(max-width: 300px) 100vw, 300px\" \/><\/a>\u00bfC\u00f3mo se puede superar una tarde somnolienta? Echarse una siesta puede parecer lo mejor, pero para muchas personas no es posible. Muchos recurren a la <a href=\"https:\/\/www.chronobiology.com\/how-caffeine-is-shifting-your-internal-clock\/\" target=\"_blank\" rel=\"noopener\">cafe\u00edna<\/a>, pero esto puede alterar el ritmo circadiano y dificultar conciliar el sue\u00f1o cuando llega la hora de dormir. Sin embargo, hay algunas formas de darse <a href=\"http:\/\/www.medicaldaily.com\/natural-ways-prevent-mid-afternoon-slump-caffeine-free-247412\" target=\"_blank\" rel=\"noopener\">el empuj\u00f3n de energ\u00eda que necesita a media tarde<\/a>. Si te ves obligado a forzar los p\u00e1rpados despu\u00e9s de comer, prueba una o varias de las siguientes estrategias:<\/p>\n<ul>\n<li><a href=\"https:\/\/www.chronobiology.com\/circadian-sleep-disorders\/\" target=\"_blank\" rel=\"noopener\">Duerme<\/a> mucho por la noche. Las personas privadas de sue\u00f1o son m\u00e1s propensas a sufrir fatiga por la tarde.<\/li>\n<li>Elija alimentos ricos en prote\u00ednas y bajos en grasas para el almuerzo. La grasa requiere muchos recursos para ser absorbida. Las prote\u00ednas, en cambio, se digieren con facilidad y mantienen el cuerpo lleno de energ\u00eda durante horas.<\/li>\n<li>Aumente la exposici\u00f3n a la luz solar. Est\u00e1 demostrado que la luz hace que las personas est\u00e9n m\u00e1s alerta.<\/li>\n<li>D\u00e9 un paseo o haga ejercicio. El ejercicio, incluso las actividades m\u00e1s ligeras, provoca un ligero aumento del cortisol y de la temperatura corporal que despierta a muchas personas.<\/li>\n<li>Charlar. Las actividades sociales hacen que muchas personas est\u00e9n m\u00e1s alerta.<\/li>\n<li>Evite la cafe\u00edna y el az\u00facar por la ma\u00f1ana. Ambos aportan energ\u00eda temporalmente, pero provocan un baj\u00f3n a\u00fan mayor a \u00faltima hora del d\u00eda.<\/li>\n<\/ul>\n<p>El baj\u00f3n vespertino es un problema com\u00fan con base cient\u00edfica. Sin embargo, muchas personas simplemente no pueden dejar de funcionar cuando el reloj da las dos. Si entiendes por qu\u00e9 t\u00fa y la gente que te rodea est\u00e1is tan cansados y desmotivados por la tarde, podr\u00e1s conseguir la energ\u00eda que necesitas para pasar el d\u00eda.<\/p>\n","protected":false},"excerpt":{"rendered":"<p>Las tardes son un momento de sue\u00f1o para muchos. La mente se nubla, los p\u00e1rpados pesan y todo el cuerpo anhela una siesta. Este baj\u00f3n vespertino puede estar programado en el cuerpo humano. Aunque el mundo occidental no suele fomentar la siesta entre los adultos, muchas personas no est\u00e1n tan alerta por la tarde como [&hellip;]<\/p>\n","protected":false},"author":15,"featured_media":24599,"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":[173,214],"tags":[],"class_list":{"0":"post-61758","1":"post","2":"type-post","3":"status-publish","4":"format-standard","5":"has-post-thumbnail","7":"category-el-ritmo-circadiano","8":"category-sueno","9":"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>The Science Behind the Dreaded Afternoon Slump<\/title>\n<meta name=\"description\" content=\"Afternoons are a sleepy time for many. 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