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Insomnio en estudiantes: cuando dormir se vuelve imposible

jul. 13, 2016, 20:26
Acá te aconsejamos qué hacer para terminar con el insomnio
Es muy común que los estudiantes universitarios se queden despiertos hasta altas horas de la noche
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Es muy común que los estudiantes universitarios se queden despiertos hasta altas horas de la noche para terminar un trabajo práctico, para preparar un examen o simplemente para llevar al día sus materias. Pero a veces ocurre que los horarios se invierten, el día se convierte en noche y la noche en día. Esto, sumado a la ansiedad y el estrés que producen las instancias límite de aprobación, puede ocasionar que cuando uno quiera dormir, no pueda.

El insomnio afecta a mucha gente en el mundo, no sólo a los estudiantes. Pero es en ellos (especialmente universitarios) donde las principales causas son el estrés, el cambio de horarios y el consumo de bebidas estimulantes antes de dormir.

Te dejamos algunas sugerencias para ganarle al insomnio:


- Evitar las bebidas estimulantes. El café y cualquier otra bebida que contenga cafeína, como los energizantes, estimulan el sistema nervioso por horas. Evita su consumo al menos tres horas antes de ir a dormir.

- Cenar horas antes de ir a dormir. Para que el cuerpo pueda hacer la digestión lo mejor es que la última comida del día se tome un par de horas antes de ir a dormir.

- Hacer actividad física. Éste es el mejor consejo que se puede seguir. Con tan solo caminar un poco todos los días, las piernas se sentirán tan pesadas a la noche que lo único que va a querer hacer el cuerpo será dormir. De igual forma, nunca hay que hacer actividad física antes de dormir.

- Evitar la siesta. Porque en ese caso, lo que no se duerme de noche, se termina durmiendo en la tarde. Si se toma una siesta, lo mejor es que sea lo más corta posible (no más de 30 minutos).

- Cortar el ciclo de horario invertido. Si el horario de sueño que se lleva es de 5:00 AM a 1:00 PM, lo mejor va a ser interrumpir ese ciclo. Así que la próxima vez conviene acostarse a la misma hora pero levantarte a las 9:00 AM. Sí, se sentirá cansancio y se tendrá sueño, pero esa misma noche el sueño será profundo.

- Rutina de horarios. Hay que intentar, por más difícil que sea, mantener una rutina de horarios que incluya la mañana. Lo ideal es cortar el estudio en la noche, a determinada hora sin importar en qué parte de nuestras tareas nos hayamos quedado.
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