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DORMIR BÉ, BENEFICIS I QUÉ PODEM FER

El 15 de març de 2019 celebra el dia mundial de la son i és que és molt important que el somni sigui de qualitat. Hi ha estudis que demostren que les persones que tenen el somni profund i sense interrupcions tenen menys probabilitats de tenir malalties cròniques com ara la diabetis miellitus.

Avui anem a explicar quins són els beneficis de descansar de forma correcta i què podem fer per millorar el son.

Primer de tot, els beneficis de dormir bé són:

  • Millora la memòria i l’habilitat en l’aprenentatge: quan dormim les connexions neuronals s’enforteixen més, durant la fase REM (més profunda) de la son la memòria a curt termini es transforma en memòria a llarg termini.
  • Producció d’hormones equilibrada: això farà que siguem més creatius i que tinguem més imaginació.
  • Ajuda a equilibrar el pes: això també es relaciona amb la secreció d’hormones, en aquest cas de la gana.
  • Més atractius: estudis demostren que les persones que dormen bé tenen millor aspecte físic, es veuen més atractius i més saludables.
  • Protegeix el cor: l’insomni fa que augmenti en la sang els nivells de l’hormona de l’estrès, provocant un augment de la tensió arterial i de la freqüència cardíaca.
  • Sistema immune fort: el sistema immune es regenera mentre dormim per això si no descansem bé tenim més probabilitats de posar-nos malalts.
  • Som més feliços: quan dormim es segregen hormones que contraresten els efectes de les hormones de l’estrès. Això ens ajuda a sentir-nos millor tant emocionalment com físicament i més feliços.
  • Prevé malalties cròniques: el fet de no descansar bé fa que tinguis més probabilitats de patir malalties cròniques.

I què podem fer si no dormim bé:

  • Sopar coses lleugeres: sense cafeïna, alcohol, fregit, menjar processat, etc. Deixa que el teu cos faci la digestió durant el temps necessari. És a dir, cal sopar entre una i dues hores abans d’anar a dormir.
  • Medita: Entre cinc i deu minuts de meditació abans d’anar a dormir relaxen el cos i la ment. Si no et veus capaç de fer una meditació tu sol pots començar fent meditacions guiades de qualsevol plataforma virtual fins que et sentis a punt per fer-ho sol.
  • No treballis al llit: És important que el teu cervell associï que el llit és per relaxar-se.
  • Beu una infusió: ha de ser una infusió i NO un té. Algunes d’aquestes infusions poden ser la Valeriana, la Tila, la Camamilla o la passionera.
  • Vés a dormir i desperta’t a la mateixa hora sempre: així creessis una rutina al teu cos i la teva ment en què tindrà clar que aquest moment és només per descansar.
  • Desconnecta’t de les tecnologies: com els mòbils, ordinadors o televisió. Això fa que excitem el nostre cervell amb els llums i després ens costi agafar el son.
  • Llegeix un llibre: ha de ser per plaer i no per obligació sobretot d’una cosa que ens agradi, això provoca que ens relaxem.
  • Tingues un ritual d’higiene nocturn: quan ens posem a fer el ritual s’enviarà un senyal al nostre cervell que ens estem preparant per anar a dormir

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