{"id":62763,"date":"2020-01-01T09:00:12","date_gmt":"2020-01-01T17:00:12","guid":{"rendered":"https:\/\/www.chronobiology.com\/5-ways-to-maintain-a-healthy-circadian-rhythm-in-2020\/"},"modified":"2024-07-21T22:29:10","modified_gmt":"2024-07-22T05:29:10","slug":"5-formas-de-mantener-un-ritmo-circadiano-saludable-en-2020","status":"publish","type":"post","link":"https:\/\/dev.chronobiology.com\/es\/5-formas-de-mantener-un-ritmo-circadiano-saludable-en-2020\/","title":{"rendered":"5 formas de mantener un ritmo circadiano saludable en 2020"},"content":{"rendered":"<p>Con la llegada del nuevo a\u00f1o, muchas personas buscan formas de hacer de 2020 su mejor a\u00f1o. Para algunos, esto significa una nueva dieta o un nuevo r\u00e9gimen de ejercicio. Para otros, significa nuevos objetivos educativos o planes para avanzar en la vida de otras maneras. Independientemente de c\u00f3mo planee hacer que este nuevo a\u00f1o sea incre\u00edble, <a href=\"https:\/\/www.chronobiology.com\/why-you-should-maintain-a-healthy-circadian-rhythm-in-2018\/\" target=\"_blank\" rel=\"noopener noreferrer\">mantener un ritmo<\/a> circadiano saludable puede ayudarle a alcanzar todos sus objetivos.<\/p>\n<h2>\u00bfPor qu\u00e9 es importante su ritmo circadiano?<\/h2>\n<p><a href=\"https:\/\/www.chronobiology.com\/wp-content\/uploads\/2019\/12\/5-ways-to-maintain-a-healthy-circadian-rhythm-in-2020-2.jpg\"><img decoding=\"async\" class=\"size-medium wp-image-31454 alignright\" title=\"5 Ways to Maintain a Healthy Circadian Rhythm in 2020 1\" src=\"https:\/\/www.chronobiology.com\/wp-content\/uploads\/2019\/12\/5-ways-to-maintain-a-healthy-circadian-rhythm-in-2020-2-300x206.jpg\" alt=\"5 Ways to Maintain a Healthy Circadian Rhythm in 2020 1\" width=\"300\" height=\"206\" srcset=\"https:\/\/dev.chronobiology.com\/wp-content\/uploads\/2019\/12\/5-ways-to-maintain-a-healthy-circadian-rhythm-in-2020-2-300x206.jpg 300w, https:\/\/dev.chronobiology.com\/wp-content\/uploads\/2019\/12\/5-ways-to-maintain-a-healthy-circadian-rhythm-in-2020-2-768x528.jpg 768w, https:\/\/dev.chronobiology.com\/wp-content\/uploads\/2019\/12\/5-ways-to-maintain-a-healthy-circadian-rhythm-in-2020-2.jpg 800w\" sizes=\"(max-width: 300px) 100vw, 300px\" \/><\/a>El ritmo circadiano, tambi\u00e9n conocido como <a href=\"https:\/\/integrisok.com\/resources\/on-your-health\/2019\/march\/what-is-your-circadian-rhythm\" target=\"_blank\" rel=\"noopener noreferrer\">ciclo sue\u00f1o-vigilia<\/a>, es la parte del reloj interno que controla las actividades que se producen en un ciclo de 24 horas. El ritmo circadiano est\u00e1 controlado por un \u00abreloj maestro\u00bb en el cerebro y por relojes individuales en todas las c\u00e9lulas y tejidos.<\/p>\n<p>Los relojes del cuerpo determinan la hora del d\u00eda <a href=\"https:\/\/www.sleepfoundation.org\/articles\/what-circadian-rhythm\" target=\"_blank\" rel=\"noopener noreferrer\">mediante una serie de se\u00f1ales<\/a>. Cuando los ojos perciben la luz, el cerebro supone que es de d\u00eda y env\u00eda mensajes al resto del cuerpo. La temperatura, el ejercicio e incluso la ingesta de alimentos tambi\u00e9n act\u00faan como se\u00f1ales de la hora del d\u00eda.<\/p>\n<p>El ritmo circadiano es m\u00e1s saludable cuando se mantiene un horario lo m\u00e1s regular posible. Sin embargo, muchas personas modernas tienen dificultades para mantener un horario estable. Como resultado, muchos sufren de relojes internos que no funcionan a la hora correcta. Esto puede tener diversos <a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC4632990\/\" target=\"_blank\" rel=\"noopener noreferrer\">efectos sobre la salud<\/a>, desde hacer que se sienta m\u00e1s fatigado durante el d\u00eda hasta aumentar sus probabilidades de desarrollar enfermedades graves como cardiopat\u00edas y c\u00e1ncer.<\/p>\n<p>Si quieres tener el a\u00f1o nuevo m\u00e1s saludable posible, considera la posibilidad de que tu ritmo circadiano vuelva a fluir de forma saludable con los siguientes cinco consejos \u00fatiles.<\/p>\n<h2>1. Aprenda a practicar una buena higiene del sue\u00f1o.<\/h2>\n<p>La higiene del sue\u00f1o es un t\u00e9rmino que engloba los <a href=\"https:\/\/www.sleepfoundation.org\/articles\/sleep-hygiene\" target=\"_blank\" rel=\"noopener noreferrer\">muchos h\u00e1bitos que nos ayudan a dormir bien<\/a> por la noche. Entre ellos se incluyen:<\/p>\n<ul>\n<li>evitar estimulantes como el caf\u00e9 y el tabaco en las horas previas a acostarse<\/li>\n<li>acostarse y levantarse a la misma hora todos los d\u00edas<\/li>\n<li>apagar las luces y las pantallas media hora antes de acostarse<\/li>\n<li>mantener el dormitorio a una temperatura agradable<\/li>\n<li>seguir una rutina antes de acostarse que le relaje y le prepare para dormir<\/li>\n<li>evitar el ejercicio y la comida en las horas previas a acostarse.<\/li>\n<\/ul>\n<p>Estos y otros h\u00e1bitos son formas sencillas de ayudarle a conciliar el sue\u00f1o a la hora adecuada y a despertarse con el amanecer. En realidad, una buena higiene del sue\u00f1o entrena a tu cuerpo para dormir y despertarse a las horas que necesitas.<\/p>\n<h2>2. Piense en algunos trucos sencillos de iluminaci\u00f3n.<\/h2>\n<p>Dado que la luz es una de las principales se\u00f1ales que recibe nuestro cuerpo para saber qu\u00e9 hora es, <a href=\"https:\/\/medium.com\/@joshdotai\/new-smart-home-tech-to-watch-for-in-2019-circadian-rhythm-and-lighting-cda04cb3ad26\" target=\"_blank\" rel=\"noopener noreferrer\">cambiar la iluminaci\u00f3n<\/a> puede afectar a tu horario de sue\u00f1o, para bien o para mal. Utilizar luz natural brillante durante el d\u00eda y mantener el entorno poco iluminado por la noche es importante, pero es s\u00f3lo el principio. Muchas empresas est\u00e1n desarrollando l\u00e1mparas que cambian el color y la longitud de onda de la luz seg\u00fan la hora del d\u00eda tambi\u00e9n, para imitar la luz solar natural.<\/p>\n<h2>3. Cambia cu\u00e1ndo comes.<\/h2>\n<p>El ayuno intermitente se est\u00e1 convirtiendo en una de las tendencias de salud m\u00e1s populares en el mundo occidental porque ayuda a perder peso a la vez que se gana m\u00fasculo. Sin embargo, nuevas investigaciones sugieren que tambi\u00e9n <a href=\"https:\/\/www.chronobiology.com\/intermittent-fasting-affects-circadian-rhythm-says-new-study\/\" target=\"_blank\" rel=\"noopener noreferrer\">ayuda a regular el ritmo circadiano<\/a> y reduce el riesgo de varias enfermedades mortales. Los expertos no est\u00e1n del todo seguros de c\u00f3mo puede mejorar tanto la salud <a href=\"https:\/\/www.chronobiology.com\/chronodiet\/\" target=\"_blank\" rel=\"noopener noreferrer\">por comer s\u00f3lo entre seis y ocho horas al d\u00eda<\/a>, pero los beneficios son claros.<\/p>\n<h2>4. Mantener los niveles de estr\u00e9s bajo control.<\/h2>\n<p><a href=\"https:\/\/www.chronobiology.com\/wp-content\/uploads\/2019\/12\/5-ways-to-maintain-a-healthy-circadian-rhythm-in-2020-3.jpg\"><img decoding=\"async\" class=\"size-medium wp-image-31460 alignright\" title=\"5 Ways to Maintain a Healthy Circadian Rhythm in 2020 2\" src=\"https:\/\/www.chronobiology.com\/wp-content\/uploads\/2019\/12\/5-ways-to-maintain-a-healthy-circadian-rhythm-in-2020-3-300x206.jpg\" alt=\"5 Ways to Maintain a Healthy Circadian Rhythm in 2020 2\" width=\"300\" height=\"206\" srcset=\"https:\/\/dev.chronobiology.com\/wp-content\/uploads\/2019\/12\/5-ways-to-maintain-a-healthy-circadian-rhythm-in-2020-3-300x206.jpg 300w, https:\/\/dev.chronobiology.com\/wp-content\/uploads\/2019\/12\/5-ways-to-maintain-a-healthy-circadian-rhythm-in-2020-3-768x528.jpg 768w, https:\/\/dev.chronobiology.com\/wp-content\/uploads\/2019\/12\/5-ways-to-maintain-a-healthy-circadian-rhythm-in-2020-3.jpg 800w\" sizes=\"(max-width: 300px) 100vw, 300px\" \/><\/a>Casi todo el mundo en el mundo contempor\u00e1neo tiene que lidiar con el estr\u00e9s de forma regular. Aunque el estr\u00e9s y la ansiedad son comunes, pueden ser muy perjudiciales para la salud y, en particular, para el ritmo circadiano. Si quieres mantener unos ciclos de sue\u00f1o-vigilia m\u00e1s regulados, busca formas de lidiar con el estr\u00e9s en tu vida. Tanto si optas por el yoga, los masajes u otra estrategia de afrontamiento, reducir tus niveles de estr\u00e9s <a href=\"https:\/\/www.chronobiology.com\/results-stress-circadian-rhythm-interact\/\" target=\"_blank\" rel=\"noopener noreferrer\">mejorar\u00e1<\/a> casi con toda seguridad <a href=\"https:\/\/www.chronobiology.com\/results-stress-circadian-rhythm-interact\/\" target=\"_blank\" rel=\"noopener noreferrer\">tu estado de \u00e1nimo y tambi\u00e9n tu sue\u00f1o<\/a>.<\/p>\n<h2>5. Tome un suplemento de melatonina por la noche.<\/h2>\n<p>A muchas personas les cuesta adaptarse a un nuevo horario. Sin embargo, <a href=\"https:\/\/www.chronobiology.com\/pulsatile-release-melatonin-mimics-bodys-natural-melatonin-release\/\" target=\"_blank\" rel=\"noopener noreferrer\">tomar un suplement<\/a> o de melatonina justo antes de acostarse puede ayudar. La melatonina es la hormona que libera el cerebro cuando los ojos no est\u00e1n expuestos a la luz. Sirve como se\u00f1al de que es hora de dormir. Esta hormona segura y totalmente natural puede ayudarle a conciliar el sue\u00f1o que necesita mientras se esfuerza por adoptar los otros cuatro h\u00e1bitos de esta lista.<\/p>\n<p>Mantener un ritmo circadiano saludable es una de las mejores maneras de hackear su salud. Adem\u00e1s, s\u00f3lo requiere peque\u00f1os cambios. Poner en pr\u00e1ctica estos cinco sencillos cambios en tu estilo de vida puede ayudarte a conciliar por fin el sue\u00f1o que necesitas.<\/p>\n","protected":false},"excerpt":{"rendered":"<p>Con la llegada del nuevo a\u00f1o, muchas personas buscan formas de hacer de 2020 su mejor a\u00f1o. Para algunos, esto significa una nueva dieta o un nuevo r\u00e9gimen de ejercicio. Para otros, significa nuevos objetivos educativos o planes para avanzar en la vida de otras maneras. Independientemente de c\u00f3mo planee hacer que este nuevo a\u00f1o [&hellip;]<\/p>\n","protected":false},"author":11,"featured_media":31453,"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-62763","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>5 formas de mantener un ritmo circadiano saludable en 2020 &#8211; Chronobiology.com<\/title>\n<meta name=\"description\" content=\"Are you planning on big lifestyle changes in 2019? 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