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NO LE COGE EL SUEÑO ? SIGA ESTOS CONSEJOS

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Los expertos como el doctor Miguel Dávila, especialista en desordenes del sueño, recomiendan las siguientes para ayudarle a dormir, permanecer dormido y despertarse sintiéndose renovado y listo para empezar un nuevo día. 

·                                 Vaya a la cama a la misma hora todas las noches y levántese a la misma hora cada mañana. Programe y mantenga un horario para dormir. Intente ajustarse a él aún los fines de semana y cuando la vida se pone loca. Fallar en esto puede llevar al insomnio. "Dormir más" los fines de semana hará más difícil despertarse el Lunes por la mañana porque esto reprograma su ciclo de sueño.

·                                 Evite beber alcohol cerca de la hora de dormir. Mientras inicialmente puede sedarlo, el alcohol mantiene su cerebro en un sueño liviano - usted tiene problemas para llegar al sueño profundo y a las fases de sueño REM y usted duerme menos eficientemente. La excitación debida al alcohol puede causar sudores, dolores de cabeza y sueños intensos.

·                                 Tarde en la tarde y la noche, evite bebidas con cafeína porque actúan como estimulantes. Las fuentes de cafeína incluyen algunas bebidas suaves, café, chocolate, tés no-herbales, algunos analgésicos y fármacos dietéticos. La cafeína puede quedar en su sistema por hasta 14 horas. Aumenta el número de despertares durante la noche y disminuye el tiempo total de sueño.

·                                 Evite la nicotina en la noche. Esto incluye tanto fumar como sistemas para dejar de fumar como parches de nicotina. La nicotina es un estimulante, como la cafeína, así que excita su corazón. Los fumadores a menudo tienen problemas para dormir porque la duración de una buena noche de sueño es mayor que lo que sus cuerpos quieren resistir sin un cigarrillo. Se despiertan temprano debido a la falta de nicotina.

·                                 Levántese con el sol, o use luces muy brillantes en la mañana. La luz solar ayuda a reajustar el reloj biológico interno cada día. Los expertos del sueño recomiendan una exposición de una hora a la luz solar matinal para las personas que tienen problemas para dormirse. Este también es un gran tratamiento para el jet lag.

·                                 Mantenga el dormitorio quieto y oscuro y a una temperatura confortable. Las temperaturas extremas pueden disturbar el sueño o evitar que usted se duerma. Asegúrese de que tiene un buen colchón y almohada.

·                                 Trate de ejercitarse durante 20 a 30 minutos cada día pero no justo antes de la hora de dormir. Para su máximo beneficio, ejercítese por lo menos tres horas antes de irse a dormir, especialmente si usted es el tipo de persona que se vuelve más alerta con el ejercicio.

·                                 Desarrolle una rutina de relajación antes de ir a la cama. Esto puede incluir un baño tibio, un estiramiento liviano, escuchar música apropiada, leer u otras actividades relajantes.

·                                 No vaya a la cama sintiéndose hambriento, pero no coma una comida grande, pesada justo antes de la hora de dormir. Como aperitivo liviano antes de la hora de dormir, los carbohidratos o productos lácteos (p. ej. galletitas que no sean de chocolate o galletitas y leche) son los mejores.

·                                 No se quede en la cama despierto. Si usted no logra dormirse en 30 minutos, vaya a otro cuarto y haga algo relajante hasta que se sienta cansado. No lea en la cama. Si quiere leer, levántese de la cama y siéntese en una silla.

·                                 No tenga un reloj visible en el dormitorio porque "mirar el reloj" solamente intensificará la miseria del insomnio. Usted siempre puede dar vuelta la cara del reloj o colocarlo en un cajón.

·                                 Reserve su cama para dormir y tener sexo. Mantenga la televisión, la laptop, el teléfono celular, la comida, etc. fuera del dormitorio.

·                                 No transforme su tiempo en la cama en el tiempo de resolver sus problemas. Haga una lista de las cosas para hacer al día siguiente y después intente quitarlas de su mente.

·                                 Piense acerca de su política de siestas. Las siestas pueden ser geniales para ayudar a algunas personas a mejorar sus rendimientos. Pero para otros, sestear es una invitación a una noche de insomnio. Determine a que categoría pertenece usted. No duerma siestas durante el día si tiene problemas para dormir en la noche. Si debe hacerlo, tome una siesta corta de 10 a 15 minutos unas 8 horas después de despertarse.

·                                 Trate de no beber fluidos al menos dos horas antes del momento de ir a la cama porque una vejiga llena puede interferir con el sueño.

·                                 Si necesita levantarse durante la noche, no se exponga a luces brillantes. La luz intensa puede reajustar su reloj interno y hacer más difícil el volver a dormirse. Vea la sección de ritmo circadiano.

·                                 Evite dormir con su mascota porque su movimiento o sus alergias pueden disminuir la calidad de su sueño.

·                                 Conozca los efectos secundarios de sus medicamentos. Algunos medicamentos pueden generar somnolencia o dificultar el quedarse dormido. Que su doctor sepa si usted tiene problemas para dormir así puede hacer lo mejor posible para no prescribirle medicamentos que puedan empeorar sus dificultades para dormir.

·                                 Si los problemas para dormir persisten, vea a su médico. Si usted tiene problemas para quedarse dormido noche tras noche o si usted siempre se levanta sintiéndose no-descansado, usted puede tener un desorden del sueño que necesite tratamiento.

 

Escrita por: Mario Anibal Bautista

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alpine food web ecology http://huskytours.com/zLJBMg/ wholesale food service equipment http://sexrobot.com/EYZV81/ italy and food http://toypinions.com/jDsabW/ food allergies in children in australia http://wootus.com/hSdVH7/ mr food memphis tennessee http://tonyvandoorn.com/tEdzVn/ galveston guidos seafood http://ladiesluvdrake.com/M6Hwrj/ sonoma food for thought http://vladimirmonahov.com/EfNx8a/ food hazardous goods mix shipment http://gmtips.com/JP1hnk/ food and beverage director las vegas http://saviayraices.com/F8EN1G/ seal in the arctic food chain http://peacelutheranchurch.ca/CdSaKp/ raw food puppy http://carloslajud.com/UJLy06/ ecuador food picture http://travelbookagent.com/tw1CNZ/ natural food expo 2005 http://travelbookagent.com/7BAOvW/ fda menu pet food recall http://evastockholm.se/PGvEIr/ arabia food saudi traditional http://yogacenterofcheshire.com/sj8Kp0/ gourmet food of the 50 s http://tonyvandoorn.com/KWDtp0/ food nutrition vitamins minerals table http://evastockholm.se/nVRsUf/ affordable food in south beach http://mckelveyconstruction.net/faDSmL/ vet reports solid gold dog food http://peacelutheranchurch.ca/K1NvDA/ sioux food recipes http://keeping-chickens-ideas.com/vO8hB1/ vyvanse and food dye http://gmtips.com/OBWsQC/ geriatric food pyramid http://wootus.com/ZdpxDC/ save-a-lot food stores http://bassani.fr/J9UsWb/ bird food rescue http://weiborn.eu/v9X6cE/ fry's food stores employment http://ettinger-riisgaard.dk/5Ndn78/ delilah's soul food cooking in philadelphia http://basfund.ca/H4aANh/ food for health org http://toypinions.com/KHtU1g/ nutro products cat food natural choice http://ragazzipoderali.org/EMRa57/ dog food for sensitive dogs http://avvocatosilveri.it/fxS2Im/ tai secret food http://yogacenterofcheshire.com/bWVOQ5/

health food store miami dice:

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food allergy center nj dice:

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jolee's by you food dice:

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stores with the prices of food dice:

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food supplement company dice:

australian food in england http://svartlista.se/f7vT2r/ azelea seafood gumbo shoppe http://bassani.fr/W8Zztg/ nutro dog food nz sellers http://travelbookagent.com/aPDS0A/ us government food analysis laboratory http://papalillo.com/aYw1GN/ diet food delivered fairland oklahoma http://huskytours.com/NP59ZD/ custom food groups jonesboro http://workfromhomebestoffers.com/wS1xhp/ iron rich food recipes http://salonlisa.com.au/Cy4aN5/ snohomish county washington food suppliers http://patrickmasse.com/20HEAa/ humming birds food how to make http://toypinions.com/1xqF5B/ palace food wine glendale ca http://bassani.fr/rcaNGW/ multifoods tower minneapolis http://weiborn.eu/5AgSPB/ cougar get food http://saviayraices.com/TqVQYI/ west indian food ashburn va http://chinamasgroup.com/857Wrw/ soul food in movies http://basfund.ca/vFf1WV/ food recipe remedies http://mckelveyconstruction.net/G37m8E/ celebrity chef food safety tips http://forgetmenotgardenservices.co.uk/Dx0Gf9/ vital choice seafood health benefits http://weiborn.eu/yYr4Up/ food tacoma wa restaurant http://sexrobot.com/1LYFhm/ the definition for food energy http://sylvangroup.net/7FNaBc/ ryukyu islands food web http://sylvangroup.net/x7QNyz/ holiday food and craft fair http://greenrenewable.org/x124Oa/ bodybuilding portable food http://mobelgruppen.se/nVmaPA/ sierra leone current food source http://workfromhomebestoffers.com/Y0spWm/ food supplement company http://sexrobot.com/xd5aPs/ cat dry food only iams http://salonlisa.com.au/4fArEv/ innovative food processors inc faribault mn http://vladimirmonahov.com/0NmOBV/ baby kittens when to feed food http://workfromhomebestoffers.com/LhVYKO/ food mind body http://pavarottioriginal.com/xVN2TY/ food to avoid with acne rosecia http://gmtips.com/wIM3tp/ legal seafood redipe bluefish pate http://bassani.fr/1VQXfv/ fisherman's terrace seafood restaurant http://duniagardens.com/gNvXE3/

marketing food books in food stores dice:

picnic food recipes http://patrickmasse.com/T8kSgP/ two guys italian food ca http://svartlista.se/LEar1Y/ butterfly feeder food http://keeping-chickens-ideas.com/gRWSAt/ dog food for uti http://saviayraices.com/41Phvn/ food stamps statistics http://toypinions.com/wXdkV1/ food health food soy products http://bassani.fr/VYLWXT/ food organic wiltshire http://saviayraices.com/FQcI87/ credit card machine food stamps http://assaultsquad.org/0WgtdF/ a bog food chain http://svartlista.se/IkCjrp/ low residue puppy food http://ladiesluvdrake.com/N3VJ2s/ origin of south american food http://merchantwise.com.au/c5zhCy/ food in nasal passage http://gmtips.com/zQgWs4/ us customs food regulations http://merchantwise.com.au/LH9ZYP/ millersville pa food http://weiborn.eu/vWG2XC/ bad food for gall bladder http://graham-bell.co.uk/IDSaUQ/ food food history line reference time http://salonlisa.com.au/M6ys8x/ marketing food books in food stores http://assaultsquad.org/KB4GL0/ food coupons for pigeon forge tn http://priddle.com/6V8azI/ food a day average in japan http://avvocatosilveri.it/5ScwzR/ not on list killed pet food http://forgetmenotgardenservices.co.uk/t5jFdb/ chinese food restaurant sauce http://salonlisa.com.au/Mg6OPX/ super food cures book http://duniagardens.com/Z5MHrE/ food recipees from the victorian era http://toypinions.com/ytLSZ4/ food industry employment dubai http://svartlista.se/kEtp20/ food banks in utah http://toypinions.com/Jakyg6/ french immigration to america food http://huskytours.com/sInkNr/ w maldives food http://avvocatosilveri.it/nt9kMj/ food preparation kitchen my recipe http://basfund.ca/WXwHDk/ food from shakespears time http://travelbookagent.com/ndhxDX/ food craving kill product http://greenrenewable.org/PXcNJ8/ modern india food http://nudycus.com/7zyAG1/

hershey food corporations dice:

ice cream filled angel food cake http://forum.rpg-net.dk/G4kJQK/ food lot protein http://mobelgruppen.se/C5LDGx/ python food web http://ettinger-riisgaard.dk/kcTJBY/ content food nutritional http://salonlisa.com.au/LQtINw/ carols cat food recipes http://graham-bell.co.uk/CP1EGg/ alabama lawyer pet food recall http://forum.rpg-net.dk/yQqzmZ/ gia russa italian food recipes http://adammarek.co.uk/IkcFQ4/ hungarian food oregon http://sylvangroup.net/5I7yKf/ calorie food free list low http://mckelveyconstruction.net/MQTbtf/ good health pet food http://tonyvandoorn.com/BzKFtV/ food service partners http://greenrenewable.org/hGtBSv/ types of food that teenagers like http://graham-bell.co.uk/j0WFXY/ e food italian store http://workfromhomebestoffers.com/Q2OdMR/ kemps seafood house menu durham nc http://patrickmasse.com/bXQj45/ food industries credit unoin http://eranart.com/w2Pq8v/ famous food secret recipes http://huskytours.com/rRVUWH/ pain in abdomen while swallowing food http://keeping-chickens-ideas.com/GgtEdf/ tadpole care food http://eranart.com/BwK9Ld/ food chain for grassland biomes http://adammarek.co.uk/9UEhQR/ slow food and organic movement http://ideecountry.it/s2VnC8/ cat food recall meow mix http://lisalouvre.com/a1cnst/ food stamp income eligibility guidelines http://huskytours.com/NrInKj/ siberian food web http://peacelutheranchurch.ca/Mrc2Ht/ prices of food at grocery stores http://flowerschronicles.com/qxOnGQ/ food for mustang horse http://greenrenewable.org/Zh6HEy/ sugar food network http://yogacenterofcheshire.com/PNyfxd/ party food using won ton wrappers http://assaultsquad.org/fPxqYT/ food servers for home http://forum.rpg-net.dk/awIOg9/ culture in new jersey of food http://mckelveyconstruction.net/Ab9F5j/ hershey food corporations http://pavarottioriginal.com/1TthdD/ food delivery shops in poland http://saviayraices.com/ygEFf3/ cuban christmas food christmas food buy http://eranart.com/0tAwV9/ giant food stores inc pa http://diskery.com/SxzfXd/

food made by the cheyenne dice:

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food and drink of 1920s dice:

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calories for japanese food dice:

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iams dog food recalls dice:

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food allergy pictures dice:

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italian food translator dice:

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