{"id":15675,"date":"2023-12-10T17:19:50","date_gmt":"2023-12-10T16:19:50","guid":{"rendered":"https:\/\/pirilana.com\/insomni-les-claus-per-superar-ho\/"},"modified":"2023-12-29T20:04:09","modified_gmt":"2023-12-29T19:04:09","slug":"insomni-les-claus-per-superar-ho","status":"publish","type":"post","link":"https:\/\/pirilana.com\/ca\/insomni-les-claus-per-superar-ho\/","title":{"rendered":"Insomni, les claus per superar-ho"},"content":{"rendered":"\n

L’insomni, aquest intr\u00fas a les hores de son, afecta un nombre significatiu de persones a Espanya, convertint-se en un desafiament que molts enfronten di\u00e0riament. Aqu\u00ed t’expliquem algunes claus per superar-ho seguint les recomanacions dels experts de manera rigorosa.<\/p>\n\n

S’estima que al voltant del 30% de la poblaci\u00f3 espanyola<\/strong> experimenta algun grau d’insomni a la seva vida, cosa que subratlla la magnitud del problema. En total 4 milions de persones a Espanya, segons la societat espanyola de Neurologia, pateix insomni de manera cr\u00f2nica.<\/p>\n\n

L’insomni afecta el rendiment diari i produeix d\u00e8ficits cognitius i de mem\u00f2ria aix\u00ed com problemes d’ansietat i depressi\u00f3, hipertensi\u00f3, diabetis, obesitat, entre d’altres. <\/p>\n\n

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Es calcula que si no s’adorm b\u00e9 es gasta un 25% m\u00e9s d’energia per fer la mateixa tasca. <\/strong>Dia a dia es va acumulant fatiga, irritabilitat, manca de concentraci\u00f3 i problemes digestius.<\/p>\n\n

TIPUS D’INSOMNI:<\/p>\n\n

Els experts classifiquen l’insomni en dues categories principals:<\/p>\n\n

**Temps: Els experts classifiquen l’insomni en agut<\/em> (a curt termini) o cr\u00f2nic<\/em> (a llarg termini). La forma cr\u00f2nica es coneix com a trastorn d’insomni.<\/p>\n\n

**Causa: Insomni primari<\/em> significa que es produeix per si sol. Insomni secundari<\/em> significa que \u00e9s un s\u00edmptoma d’una altra afecci\u00f3 o circumst\u00e0ncia.<\/p>\n\n

H\u00e0bits Perjudicials per al Descans:<\/strong><\/p>\n\n

La nostra vida moderna, marcada per l’estr\u00e8s i les exig\u00e8ncies constants, contribueix sovint a l’insomni. L’exposici\u00f3 excessiva a pantallasants<\/strong> de dormir, el consum de cafe\u00efna o menjars pesats<\/strong> a les hores properes al son i la manca d’una rutina regular<\/strong> (anar a dormir i aixecar-nos sempre a la mateixa hora) s\u00f3n factors comuns que poden pertorbar el nostre descans.<\/p>\n\n

Un h\u00e0bit molt com\u00fa entre les persones que pateixen insomni \u00e9s mirar el rellotge<\/strong>, cosa que provoca m\u00e9s frustraci\u00f3 i estr\u00e8s; aix\u00ed que et recomanem que ho evitis.<\/p>\n\n

Factors T\u00f2xics a la Llar:<\/strong><\/p>\n\n

Dins les nostres llars, diversos elements t\u00f2xics<\/a> poden interferir amb la qualitat del son. Contaminants de l’aire, com formaldehid i compostos org\u00e0nics vol\u00e0tils presents en alguns productes, poden afectar negativament la qualitat de l’aire al dormitori. Els COV (compostos org\u00e0nics vol\u00e0tils) ara es poden trobar en gaireb\u00e9 tots els productes casolans comuns; des de catifes a microones, pintures, sof\u00e0s… fins i tot matalassos, segons l’EPA (Ag\u00e8ncia de Protecci\u00f3 Ambiental d’EU<\/a>).<\/p>\n\n

<\/p>\n\n

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<\/p>\n\n

El formaldehid es troba en molts productes que es fan servir di\u00e0riament a la llar, per exemple, antis\u00e8ptics, medicaments, cosm\u00e8tics, l\u00edquids per rentar plats, suavitzadors de teles, articles per a la cura de sabates, netejadors de catifes, vernissos de mobles\u2026<\/p>\n\n

Pots comen\u00e7ar a fer servir detergents ecol\u00f2gics per rentar la teva roba de llit, productes de neteja sense t\u00f2xics i en la mesura del possible apostar per matalassos sense t\u00f2xics. En aquest altre article<\/a> trobar\u00e0s bones recomanacions, com els matalassos de l\u00e0tex natural o llana combinats amb cot\u00f3 org\u00e0nic.<\/p>\n\n

Utilitzar materials i fibres naturals a casa nostra, i sobretot al dormitori a l’hora de dormir (llen\u00e7ols, pijames, mantes, edredons, coixins, matal\u00e0s\u2026) evitar\u00e0 estar exposat a una quantitat innombrable de subst\u00e0ncies t\u00f2xiques que respirem mentre dormim. Aposta per la llana, el cot\u00f3 i el lli certificats<\/a> lliures de tints qu\u00edmics per a la roba de llit.<\/p>\n\n

Aliments que Impacten en el Descans:<\/strong><\/p>\n\n

La dieta tamb\u00e9 hi juga un paper crucial. Aliments rics en greixos saturats i sucres poden provocar digestions lentes, interferint amb el proc\u00e9s de descans nocturn. La cafe\u00efna i la nicotina, presents en molts productes quotidians, actuen com a estimulants que dificulten agafar el son.<\/p>\n\n

Alguns aliments promotors de la serotonina<\/a> s\u00f3n: el pl\u00e0tan, les ametlles, el tahini blanc, els cereals integrals, els d\u00e0tils i la iuca.<\/p>\n\n

H\u00e0bits i Remeis Naturals per Millorar el Somni:<\/strong><\/p>\n\n

**Incorporar pr\u00e0ctiques relaxants abans de ficar-se al llit<\/strong>, com la meditaci\u00f3 o la lectura, pot ajudar a calmar la ment. Tes d’herbes, com la camamilla o la valeriana, han demostrat tenir propietats relaxants. Al nostre perfil de Spotify trobar\u00e0s llistes de m\u00fasica relaxant per induir el somni que pots escoltar mentre medites o llegeixes un bon llibre.<\/p>\n\n

**Establir una rutina de son regular<\/strong> (costant-nos i aixecant-nos sempre a la mateixa hora) seguint el nostre ritme circadi\u00e0.<\/p>\n\n

<\/p>\n\n

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<\/p>\n\n

**Mantenir una temperatura agradable al llit (usant per exemple edredons de llana merino<\/a>, perqu\u00e8 s\u00f3n termo reguladors) i limitar l’exposici\u00f3 a pantalles<\/strong> apostant per llums suaus i c\u00e0lides abans de ficar-se al llit s\u00f3n mesures simples per\u00f2 efectives.<\/p>\n\n

**Cenar 2 hores abans de ficar-se al llit<\/strong>, apostant per aliments lleugers que afavoreixen la producci\u00f3 de serotonina t’ajudaran a millorar el teu insomni.<\/p>\n\n

**Procura no posar la calefacci\u00f3 al dormitori, ja que resseca massa l’ambient, cosa que provoca un augment de l’electricitat est\u00e0tica i problemes respiratoris. Dormir amb llana<\/a> \u00e9s la garantia de dormir amb la temperatura perfecta<\/strong>, a m\u00e9s de ser una fibra antiest\u00e0tica.<\/p>\n\n

**L’aromater\u00e0pia<\/strong> tamb\u00e9 \u00e9s un gran aliat; aposta per l’oli essencial de mandarina, lavanda i camamilla romana pel teu difusor. Aqu\u00ed<\/a> trobar\u00e0s m\u00e9s olis per millorar el teu descans.<\/p>\n\n

\"\"<\/a><\/figure>\n\n

**La ter\u00e0pia<\/strong> que ha resultat m\u00e9s efectiva per al tractament de l’insomni \u00e9s la conductual-cognitiva<\/strong> (TCC). Podeu resoldre aproximadament un 70% dels insomnis. <\/p>\n\n

Conseq\u00fc\u00e8ncies a Llarg Termini a la Salut:<\/strong><\/p>\n\n

Sabies que l’insomni cr\u00f2nic no nom\u00e9s afecta el rendiment diari?, sin\u00f3 que tamb\u00e9 pot tenir conseq\u00fc\u00e8ncies greus per a la salut a llarg termini. S’ha relacionat amb un risc m\u00e9s gran de malalties cardiovasculars, diabetis i trastorns mentals com la depressi\u00f3 i l’ansietat.<\/p>\n\n

Mesures per millorar el Dormitori:<\/strong><\/p>\n\n

Optimitzar lentorn de son \u00e9s crucial. Assegurar una foscor adequada, mantenir una temperatura confortable i allunyar dispositius electr\u00f2nics del dormitori s\u00f3n passos essencials. A m\u00e9s, invertir en matalassos, coixins i roba de llit<\/a> de qualitat pot marcar la difer\u00e8ncia en la qualitat del son.<\/p>\n\n

<\/p>\n\n

\"\"<\/a><\/figure>\n\n

<\/p>\n\n

En conclusi\u00f3, abordar l’insomni implica un enfocament integral<\/strong> que abasti des dels h\u00e0bits diaris fins a la creaci\u00f3 d’un entorn propici per al son. La consci\u00e8ncia daquests factors i la implementaci\u00f3 de canvis positius poden aplanar el cam\u00ed cap a nits de descans reparador i una millora significativa en la qualitat de vida.<\/p>\n\n

Fuente: businessinsider.com, myessentia.com, cuerpomente.com, epa.gov, atsdr.cdc.gov<\/em><\/p>\n","protected":false},"excerpt":{"rendered":"

L’insomni, aquest intr\u00fas a les hores de son, afecta un nombre significatiu de persones a Espanya, convertint-se en un desafiament que molts enfronten di\u00e0riament. Aqu\u00ed t’expliquem algunes claus per superar-ho seguint les recomanacions dels experts de manera rigorosa. S’estima que al voltant del 30% de la poblaci\u00f3 espanyola experimenta algun grau d’insomni a la seva …<\/p>\n","protected":false},"author":7,"featured_media":15635,"comment_status":"closed","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_joinchat":[],"footnotes":""},"categories":[224],"tags":[],"class_list":["post-15675","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-sin-categorizar-ca"],"yoast_head":"\nInsomni, les claus per superar-ho - Pirilana<\/title>\n<meta name=\"description\" content=\"Si pateixes d'insomni, aquestes s\u00f3n algunes de les claus per superar-lo amb rutines di\u00e0ries, alimentaci\u00f3 i consells \u00fatils.\" \/>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/pirilana.com\/ca\/insomni-les-claus-per-superar-ho\/\" \/>\n<meta property=\"og:locale\" content=\"ca_ES\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Insomni, les claus per superar-ho - 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