{"id":4208,"date":"2025-11-26T15:37:02","date_gmt":"2025-11-26T18:37:02","guid":{"rendered":"https:\/\/impactocastex.com.ar\/?p=4208"},"modified":"2025-11-26T15:37:02","modified_gmt":"2025-11-26T18:37:02","slug":"un-experto-en-sueno-explico-cuales-son-las-tres-claves-para-evitar-el-insomnio","status":"publish","type":"post","link":"https:\/\/impactocastex.com.ar\/?p=4208","title":{"rendered":"Un \u2018experto en sue\u00f1o\u2019 explic\u00f3 cu\u00e1les son las tres claves para evitar el insomnio"},"content":{"rendered":"<p>Cada vez es m\u00e1s com\u00fan escuchar a <a href=\"https:\/\/www.lanacion.com.ar\/estados-unidos\/dormir-mal-un-nuevo-estudio-revela-la-enfermedad-que-amenaza-la-salud-de-aquellos-que-sufren-nid18092025\/\" target=\"_self\" rel=\"\" title=\"https:\/\/www.lanacion.com.ar\/estados-unidos\/dormir-mal-un-nuevo-estudio-revela-la-enfermedad-que-amenaza-la-salud-de-aquellos-que-sufren-nid18092025\/\">personas que lidian con dificultades para dormir<\/a>, <b>ya sea al momento de conciliar el sue\u00f1o o de sostener un descanso continuo durante la noche<\/b>. La vida acelerada, el uso constante de pantallas, las tensiones laborales y la ausencia de rutinas estables conforman un escenario que vuelve casi un desaf\u00edo la idea de descansar de manera profunda y sostenida. En medio de este panorama,<b> un especialista comparti\u00f3 una serie de recomendaciones<\/b> pensadas para ayudar a mejorar la calidad del sue\u00f1o y recuperar ese bienestar.<\/p>\n<p>Sobre esto, <b>el neum\u00f3logo y especialista en sue\u00f1o Joaqu\u00edn Dur\u00e1n-Cantolla<\/b> decidi\u00f3 aportar claridad desde uno de los videos m\u00e1s recientes que comparti\u00f3 en su cuenta de TikTok (@dr.durancantolla). All\u00ed despej\u00f3 en las dudas m\u00e1s usuales sobre<b> c\u00f3mo lograr un descanso verdaderamente reparador <\/b>y, adem\u00e1s, introdujo <b>una serie de recomendaciones pensadas para quienes lidian con el insomnio<\/b>. <\/p>\n<h1>Irse a dormir cuando aparezca el sue\u00f1o<\/h1>\n<p><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/resizer.glanacion.com\/resizer\/v2\/5PHKOE4FYVDUPPISR2PAQTRX7Q.jpg?auth=d7191f8567fb6a8529fa7751c5300579a3e1b47e22ffea3b1309ae40eda81442&amp;smart=true&amp;width=2000&amp;height=1333\" alt=\"El especialista detall\u00f3 h\u00e1bitos simples para mejorar el descanso nocturno\" height=\"1333\" width=\"2000\" \/><\/p>\n<p>El primer consejo del especialista gira en torno a un gesto simple pero muchas veces subestimado:<b> irse a dormir \u00fanicamente cuando aparece la sensaci\u00f3n real de sue\u00f1o<\/b>. Dur\u00e1n-Cantolla remarc\u00f3 que, si bien existen personas con horarios laborales r\u00edgidos, quienes sufren dificultades para conciliar el sue\u00f1o <b>deber\u00edan evitar acostarse por obligaci\u00f3n o por ansiedad<\/b>. \u201cSi te acost\u00e1s sin sue\u00f1o, te pondr\u00e1s nervioso y activar\u00e1s a\u00fan m\u00e1s tu cerebro\u201d, destac\u00f3.<\/p>\n<p>Para el especialista, uno de los errores m\u00e1s frecuentes entre quienes conviven con el insomnio es<b> intentar \u201cforzar\u201d el descanso<\/b>, adelantando demasiado la hora de ir a la cama y qued\u00e1ndose all\u00ed en un clima de tensi\u00f3n. En relaci\u00f3n con esto, propuso un enfoque m\u00e1s respetuoso con la fisiolog\u00eda natural: <b>acompa\u00f1ar el cierre del d\u00eda con una rutina nocturna que ayude a preparar al cuerpo<\/b>, con actividades como <b>una ducha caliente, luz tenue o una lectura relajada<\/b>.<\/p>\n<h1>Despertarse siempre en el mismo horario<\/h1>\n<p><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/resizer.glanacion.com\/resizer\/v2\/DM5D55BIH5HRHHPUKDTE3OIA7U.jpg?auth=b298f0c202c7bafdde7261f3ce68700934d9d389c785da47e88f95592fd986c8&amp;smart=true&amp;width=8688&amp;height=5792\" alt=\"La constancia en la hora de despertar ayuda a regular el cerebro\" height=\"5792\" width=\"8688\" \/><\/p>\n<p>El segundo punto aborda un h\u00e1bito que, aunque parece sencillo, suele costar sostener: <b>despertarse siempre a la misma hora<\/b>. \u201c\u00bfA qu\u00e9 hora debo levantarme? Aunque hayas dormido mal o peor que lo habitual, la respuesta es muy clara: lev\u00e1ntate siempre a la misma hora\u201d, expres\u00f3 el experto. Seg\u00fan afirm\u00f3, mantener esa regularidad ayuda al cerebro a <b>organizar sus ritmos internos y a generar la llamada \u201cpresi\u00f3n de sue\u00f1o\u201d<\/b>, el cansancio natural que facilitar\u00e1 conciliar el descanso al d\u00eda siguiente. <\/p>\n<p>Muchas personas, sin embargo, cometen el error de intentar <b>compensar la mala noche qued\u00e1ndose m\u00e1s tiempo en la cama<\/b>. \u201cSi tratas de recuperar sue\u00f1o alargando las horas, el problema empeorar\u00e1 porque <b>desajust\u00e1s los horarios internos de tu cerebro<\/b>\u201d, advirti\u00f3.<\/p>\n<h1>Evitar los pensamientos durante el desvelo<\/h1>\n<p><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/resizer.glanacion.com\/resizer\/v2\/UEI4FIX7ZJCO7NNXPWBCIPUSWA.webp?auth=a0e90b0f610ade463bcf3507a4a4c762ce4e80183470933bc8a65931ce206e8c&amp;smart=true&amp;width=1440&amp;height=960\" alt=\"Los pensamientos nocturnos activan el cerebro y dificultan dormir\" height=\"960\" width=\"1440\" \/><\/p>\n<p>Por \u00faltimo, Dur\u00e1n-Cantolla abord\u00f3 uno de los desaf\u00edos m\u00e1s comunes: <b>el despertar repentino en plena madrugada y la imposibilidad de volver a dormir<\/b>. Para el experto, el manejo de esos minutos es determinante. \u201cPensar e intentar resolver preocupaciones activar\u00e1 tu cerebro y empeorar\u00e1 tu sue\u00f1o\u201d, afirm\u00f3, al se\u00f1alar que durante la noche la capacidad resolutiva disminuye y <b>los problemas suelen percibirse m\u00e1s grandes de lo que son<\/b>. <\/p>\n<p>Frente a esa situaci\u00f3n, sugiri\u00f3 levantarse y realizar alguna actividad tranquila, como<b> leer, escuchar m\u00fasica suave o tomar agua<\/b>, y regresar a la cama solo cuando el sue\u00f1o reaparezca. Seg\u00fan destac\u00f3, intentar dormir a la fuerza \u201ces como apagar fuego con gasolina\u201d.<\/p>\n<p>En conjunto, los tres consejos conforman una gu\u00eda clara para quienes buscan mejorar su descanso sin recurrir a medidas extremas. Por lo que destac\u00f3 el especialista, <b>respetar el propio ritmo, sostener horarios estables y evitar que la mente se desborde<\/b> <b>en mitad de la noche<\/b> son pasos concretos que pueden transformar la calidad del sue\u00f1o y devolver la sensaci\u00f3n de un descanso verdaderamente reparador.<\/p>\n<p>\u200bEl especialista Joaqu\u00edn Dur\u00e1n-Cantolla dio a conocer algunos consejos para dormir mejor; todos los detalles en esta nota\u00a0\u00a0<\/p>","protected":false},"excerpt":{"rendered":"<p>Cada vez es m\u00e1s com\u00fan escuchar a personas que lidian con dificultades para dormir, ya&#8230;<\/p>\n","protected":false},"author":1,"featured_media":4209,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_jetpack_memberships_contains_paid_content":false,"footnotes":"","jetpack_publicize_message":"","jetpack_publicize_feature_enabled":true,"jetpack_social_post_already_shared":true,"jetpack_social_options":{"image_generator_settings":{"template":"highway","default_image_id":0,"font":"","enabled":false},"version":2}},"categories":[89],"tags":[],"class_list":["post-4208","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-nacionales"],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v27.4 - https:\/\/yoast.com\/product\/yoast-seo-wordpress\/ -->\n<title>Un \u2018experto en sue\u00f1o\u2019 explic\u00f3 cu\u00e1les son las tres claves para evitar el insomnio -<\/title>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, 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