Los ritmos circadianos ¿Cómo mejorar el descanso?

Los ritmos circadianos.

¿Porqué dormimos de noche y estamos despiertos durante el día? Esto se debe a los ritmos circadianos, es un ciclo diario al que nuestro cuerpo responde, principalmente; a la luz, la oscuridad y nuestra alimentación. Los seres vivos, llevamos en nuestras células un reloj interno. Alterarlo podría traer consecuencias negativas.

El ritmo circadiano está directamente relacionado con nuestro descanso. Debemos respetarlo para sentirnos vivos pero a día de hoy, esto es difícil.

El día es luminoso y la noche es oscura, perdón, el día es luminoso y la noche ERA oscura. La tecnología avanza exponencialmente, nuestros genes no. Ellos no esperan una maratón de gran hermano a las 22.30h, esperan que te vayas a dormir. La vida actual no para de darnos constante estímulo a través de la luz.

La oscuridad 🌑 , estimula la melatonina que es la hormona que nos ayuda a dormir entre otras cosas. La luz del televisor, teléfono, etc, no dejan producir totalmente la melatonina que nuestro cuerpo debería. 📺 

Otro problema, es que a pesar de que el día siga siendo luminoso, eso es en la calle, nosotros, normalmente, estamos encerrados bajo luz artificial. 

Necesitamos luz solar directa para que nuestro cuerpo pueda segregar las hormonas pertinentes para ajustar nuestro reloj interno.

¿Cómo solucionar esto?🤷🏼‍♂️

Quizás no podamos solucionarlo al 100% ya que hay cosas que escapan de nuestro control, pero si, intentar mejorar un poco las condiciones actuales.

Al despertar, intenta exponerte al sol, si tienes una ventana que da a la calle y entra luz solar, no la tapes, deja que la propia luz te ayude a despertar.

Si entras a trabajar muy temprano, intenta cuando puedas estar en contacto con la luz solar en algún momento antes de que caiga el sol, aun que sea por la tarde.

Una vez cae el sol, en casa, hay gente que usa gafas que bloquean la luz azul de las bombillas y los aparatos electrónicos (tv, tablet, etc.) hay algunos estudios que parecen favorecer su uso aun que yo, aún dudo de su efectividad y me resulta incómodo. Por otro lado, lo que si utilizo es la aplicación f.lux para el ordenador y en el iphone trae una opción integrada, que regula la luminosidad según la hora del día, mostrando una luz cada vez mas roja según va cayendo el sol. Esta luz afecta algo menos aun que lo ideal sería tenerlo todo apagado y acostarte lo antes posible.

Respecto la alimentación, al ser seres diurnos, deberíamos consumir la mayoría de las calorías por el día y hacer la ultima comida no muy cerca de la hora de dormir.

Un “truco” que también funciona, es dejar una parte de los carbohidratos para la cena. QUE!? CARBOHIDRATOS PARA LA CENA!!?? jajaj si. (Ya tengo un post que desmitifica que engorden por la noche).

Los carbohidratos estimulan la leptina que es la hormona que nos mantiene saciados, entre otras funciones, mejora la absorción de triptofano en el cerebro y reduce el cortisol.

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