{"id":62887,"date":"2021-01-07T21:15:21","date_gmt":"2021-01-08T05:15:21","guid":{"rendered":"https:\/\/www.chronobiology.com\/7-ways-to-create-a-healthy-circadian-rhythm-in-2021\/"},"modified":"2024-07-21T22:52:53","modified_gmt":"2024-07-22T05:52:53","slug":"7-maneras-de-crear-un-ritmo-circadiano-saludable-en-2021","status":"publish","type":"post","link":"https:\/\/dev.chronobiology.com\/es\/7-maneras-de-crear-un-ritmo-circadiano-saludable-en-2021\/","title":{"rendered":"7 maneras de crear un ritmo circadiano saludable en 2021"},"content":{"rendered":"<p>Con 2020 a nuestras espaldas, el mundo mira con impaciencia hacia 2021 como un nuevo a\u00f1o de promesas y esperanza. Para muchos, el nuevo a\u00f1o tambi\u00e9n trae consigo la proverbial lista de prop\u00f3sitos de A\u00f1o Nuevo. Aunque muchos prop\u00f3sitos de A\u00f1o Nuevo implican elegir un estilo de vida m\u00e1s saludable, la salud del ritmo circadiano suele pasarse por alto. Afortunadamente, usted puede promover un ritmo circadiano saludable en 2021 introduciendo unos pocos cambios en su rutina diaria.<\/p>\n<h2>Fomentar un ritmo circadiano saludable en 2021<\/h2>\n<p>Aunque algunos de estos cambios pueden ser m\u00e1s dif\u00edciles de realizar que otros, en esencia, todos tienen como objetivo ayudar a que el ritmo circadiano funcione de forma m\u00e1s eficiente, asegurando que su cerebro sepa cu\u00e1ndo es por la ma\u00f1ana y es hora de estar alerta frente a la noche y la hora de relajarse. A continuaci\u00f3n, siete consejos que te ayudar\u00e1n a recuperar tu ritmo circadiano en 2021.<\/p>\n<h2>1. Exponga sus ojos a la luz y a la oscuridad<\/h2>\n<p><a href=\"https:\/\/www.chronobiology.com\/wp-content\/uploads\/2021\/01\/Horizontal-In-Text-Image-19.jpg\"><img decoding=\"async\" class=\"size-medium wp-image-35199 alignright\" title=\"Horizontal In Text Image 19\" src=\"https:\/\/www.chronobiology.com\/wp-content\/uploads\/2021\/01\/Horizontal-In-Text-Image-19-300x206.jpg\" alt=\"Horizontal In Text Image 19\" width=\"300\" height=\"206\" srcset=\"https:\/\/dev.chronobiology.com\/wp-content\/uploads\/2021\/01\/Horizontal-In-Text-Image-19-300x206.jpg 300w, https:\/\/dev.chronobiology.com\/wp-content\/uploads\/2021\/01\/Horizontal-In-Text-Image-19-768x528.jpg 768w, https:\/\/dev.chronobiology.com\/wp-content\/uploads\/2021\/01\/Horizontal-In-Text-Image-19.jpg 800w\" sizes=\"(max-width: 300px) 100vw, 300px\" \/><\/a>La forma m\u00e1s importante de asegurarse de que su ritmo circadiano funciona correctamente es <a href=\"https:\/\/www.chronobiology.com\/light-therapy-alarm-clocks-a-fit-for-everyone\/\" target=\"_blank\" rel=\"noopener noreferrer\">ayudarle a aclimatarse a las distintas horas del d\u00eda<\/a>. Puede empezar dando un paseo nada m\u00e1s levantarse por la ma\u00f1ana. No tiene por qu\u00e9 ser un paseo largo, pero debe hacerse en una zona abierta donde est\u00e9 expuesto a la luz del sol. Por la noche, da otro paseo corto para <a href=\"https:\/\/www.thepaleomom.com\/regulating-circadian-rhythm\/\" target=\"_blank\" rel=\"noopener noreferrer\">ayudar a tu cerebro<\/a> a adaptarse a la oscuridad.<\/p>\n<h2>2. Modifique su entorno para dormir<\/h2>\n<p>Si su dormitorio no es propicio para el descanso, no dormir\u00e1 bien por la noche. Como resultado, puede que sea m\u00e1s propenso a echarse siestas, lo que trastocar\u00e1 todo su horario de sue\u00f1o. Para corregir esta situaci\u00f3n, aseg\u00farate de que tu dormitorio est\u00e9 lo m\u00e1s oscuro posible cuando te acuestes. Comprar cortinas gruesas o usar un antifaz para dormir si hay luz ambiental filtr\u00e1ndose en tu dormitorio por la noche tambi\u00e9n puede ayudar a garantizar una producci\u00f3n adecuada de melatonina y una buena noche de sue\u00f1o.<\/p>\n<h2>3. Coma tentempi\u00e9s ricos en melatonina<\/h2>\n<p>Por regla general, no debe comer nada durante las \u00faltimas horas antes de acostarse. En particular, es importante evitar los alimentos ricos en carbohidratos, ya que pueden interferir en la producci\u00f3n de <a href=\"https:\/\/www.chronobiology.com\/pulsatile-release-melatonin-mimics-bodys-natural-melatonin-release\/\" target=\"_blank\" rel=\"noopener noreferrer\">melatonina, la hormona del sue\u00f1o<\/a>. Sin embargo, si tienes mucha hambre o te sientes inquieto, puedes <a href=\"https:\/\/www.runnersworld.com\/news\/a26590745\/exercise-body-clock\/\" target=\"_blank\" rel=\"noopener noreferrer\">picar alimentos naturales<\/a> que aportan una alta concentraci\u00f3n de melatonina. La leche es uno de esos alimentos, por eso sigue vigente la vieja tradici\u00f3n de tomar leche caliente antes de acostarse. Adem\u00e1s, los frutos secos, las bayas de goji y las cerezas \u00e1cidas tambi\u00e9n son excelentes fuentes de melatonina.<\/p>\n<h2>4. Crea una rutina constante<\/h2>\n<p>Tambi\u00e9n puedes mejorar el funcionamiento de tu ritmo circadiano creando y cumpliendo un horario estricto de sue\u00f1o. En esencia, estar\u00e1 entrenando a su cerebro para que sepa cu\u00e1ndo es el momento de descansar, por lo que esto le llevar\u00e1 tiempo. Debe elegir una hora de acostarse que pueda respetar todos los d\u00edas de la semana, incluidos los fines de semana. Irte a la cama m\u00e1s tarde los fines de semana desajustar\u00e1 tu horario e impedir\u00e1 que tu cerebro se adapte a la rutina.<\/p>\n<h2>5. Evite los estimulantes por la noche<\/h2>\n<p>Si bebe caf\u00e9, t\u00e9 o refrescos con regularidad, debe intentar limitar el consumo de estas bebidas por la noche. La cafe\u00edna anular\u00e1 los efectos que la melatonina tiene en el cerebro, impidi\u00e9ndole conciliar el sue\u00f1o al acostarse. Debe dejar de tomar bebidas con cafe\u00edna al menos seis horas antes de acostarse para dar tiempo a que el estimulante pase por su organismo. Si sientes la necesidad de beber algo que no sea agua m\u00e1s cerca de tu hora de acostarte, busca una opci\u00f3n sin cafe\u00edna.<\/p>\n<h2>6. Cree un ritual para irse a la cama<\/h2>\n<p><a href=\"https:\/\/www.chronobiology.com\/wp-content\/uploads\/2021\/01\/Horizontal-In-Text-Image-20.jpg\"><img decoding=\"async\" class=\"size-medium wp-image-35193 alignright\" title=\"Horizontal In Text Image 20\" src=\"https:\/\/www.chronobiology.com\/wp-content\/uploads\/2021\/01\/Horizontal-In-Text-Image-20-300x206.jpg\" alt=\"Horizontal In Text Image 20\" width=\"300\" height=\"206\" srcset=\"https:\/\/dev.chronobiology.com\/wp-content\/uploads\/2021\/01\/Horizontal-In-Text-Image-20-300x206.jpg 300w, https:\/\/dev.chronobiology.com\/wp-content\/uploads\/2021\/01\/Horizontal-In-Text-Image-20-768x528.jpg 768w, https:\/\/dev.chronobiology.com\/wp-content\/uploads\/2021\/01\/Horizontal-In-Text-Image-20.jpg 800w\" sizes=\"(max-width: 300px) 100vw, 300px\" \/><\/a>Puede reforzar su horario de sue\u00f1o <a href=\"https:\/\/blog.sleepnumber.com\/how-to-understand-and-honor-your-circadian-rhythm\/\" target=\"_blank\" rel=\"noopener noreferrer\">creando un ritual de relajaci\u00f3n<\/a> que siga cada noche antes de acostarse. Date un ba\u00f1o y escucha m\u00fasica relajante, enciende una vela de aromaterapia, practica yoga o medita. La actividad que elija depende de usted, pero debe ser relajante y algo que le guste hacer. Si sigue esta rutina todas las noches, estar\u00e1 entrenando a su mente y a su cuerpo para saber cu\u00e1ndo es el momento de relajarse. Tu cerebro dejar\u00e1 de producir hormonas que promueven la energ\u00eda y la vigilia en este momento y comenzar\u00e1 el proceso de fomentar la somnolencia.<\/p>\n<h2>7. Deja los aparatos electr\u00f3nicos<\/h2>\n<p>Las investigaciones han descubierto que los dispositivos electr\u00f3nicos, especialmente los tel\u00e9fonos m\u00f3viles y las tabletas, alteran el ritmo circadiano al producir una luz azulada. Esta luz <a href=\"https:\/\/www.chronobiology.com\/the-color-of-light-and-your-circadian-rhythm\/\" target=\"_blank\" rel=\"noopener noreferrer\">enga\u00f1a al cerebro haci\u00e9ndole creer que es de d\u00eda<\/a> e impide que produzca melatonina. Como resultado, tardar\u00e1 m\u00e1s en dormirse por la noche. Una buena regla es dejar de utilizar los dispositivos electr\u00f3nicos al menos una hora antes de acostarse. Esto ayudar\u00e1 a que tu ritmo circadiano se adapte a la oscuridad de la noche, lo que significa que estar\u00e1s mejor preparado para una noche completa de descanso.<\/p>\n","protected":false},"excerpt":{"rendered":"<p>Con 2020 a nuestras espaldas, el mundo mira con impaciencia hacia 2021 como un nuevo a\u00f1o de promesas y esperanza. Para muchos, el nuevo a\u00f1o tambi\u00e9n trae consigo la proverbial lista de prop\u00f3sitos de A\u00f1o Nuevo. Aunque muchos prop\u00f3sitos de A\u00f1o Nuevo implican elegir un estilo de vida m\u00e1s saludable, la salud del ritmo circadiano [&hellip;]<\/p>\n","protected":false},"author":11,"featured_media":35210,"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-62887","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>7 maneras de crear un ritmo circadiano saludable en 2021 &#8211; Chronobiology.com<\/title>\n<meta name=\"description\" content=\"You can promote a healthy circadian rhythm in 2021 by making a few lifestyle changes. 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