{"id":65584,"date":"2023-07-27T15:07:22","date_gmt":"2023-07-27T20:07:22","guid":{"rendered":"https:\/\/trta.org\/?post_type=retirement&#038;p=65584"},"modified":"2023-07-27T15:07:22","modified_gmt":"2023-07-27T20:07:22","slug":"good-sleep-for-good-health","status":"publish","type":"retirement","link":"https:\/\/trta.org\/es\/retirement\/good-sleep-for-good-health\/","title":{"rendered":"Buen sue\u00f1o para una buena salud"},"content":{"rendered":"<p>Dormir es tan importante para una buena salud como lo son la dieta y el ejercicio. Mejora el rendimiento cerebral, el estado de \u00e1nimo y la salud. De hecho, no dormir lo suficiente y de calidad aumenta el riesgo de sufrir enfermedades card\u00edacas, accidentes cerebrovasculares, obesidad y demencia.<\/p>\n<p>La mayor\u00eda de la gente cree que dormir es el \u201ctiempo de inactividad\u201d en el que un cerebro cansado descansa, pero el sue\u00f1o prepara el cerebro para aprender, recordar y crear. El cerebro incluso tiene un sistema de drenaje que elimina las toxinas durante el sue\u00f1o.<\/p>\n<p>El Dr. Maiken Nedergaard descubri\u00f3 que el cerebro elimina toxinas durante el sue\u00f1o, casi como un ri\u00f1\u00f3n elimina los desechos del sistema. La investigaci\u00f3n con ratones demostr\u00f3 que las prote\u00ednas relacionadas con la enfermedad de Alzheimer se eliminaban del cerebro dos veces m\u00e1s r\u00e1pido durante el sue\u00f1o. Los vasos sangu\u00edneos y el sistema inmunol\u00f3gico utilizan el sue\u00f1o como momento de reparaci\u00f3n.<\/p>\n<p>La mayor\u00eda de los adultos necesitan dormir al menos siete horas o m\u00e1s. Los adultos mayores tienen m\u00e1s probabilidades de tomar medicamentos que interfieren con el sue\u00f1o. Nedergaard afirma que &quot;es un mito que uno pueda recuperar el sue\u00f1o m\u00e1s tarde&quot;. Las personas aumentan de peso por falta de sue\u00f1o. Sus niveles de az\u00facar en sangre tambi\u00e9n empeoraron. Sin embargo, si duerme m\u00e1s de nueve horas y a\u00fan no se siente renovado, puede haber alguna causa subyacente.<\/p>\n<p>Los trastornos del sue\u00f1o, como el insomnio, pueden ser de corta duraci\u00f3n, mientras que el insomnio de larga duraci\u00f3n dura tres meses o m\u00e1s. Las v\u00edas respiratorias superiores se bloquean durante el sue\u00f1o. Esto puede convertirse en un trastorno grave que necesita tratamiento m\u00e9dico. Puede llevar un diario de sue\u00f1o durante varias semanas para que su proveedor de atenci\u00f3n m\u00e9dica pueda realizarle un estudio del sue\u00f1o. Hay tratamientos disponibles. La terapia cognitivo-conductual puede ayudar a muchas personas con insomnio. Los medicamentos pueden ayudar y un dispositivo llamado m\u00e1quina CPAP puede mantener abiertas las v\u00edas respiratorias. A algunas personas se les ayuda con protectores bucales y cambios en el estilo de vida. Dormir es una necesidad biol\u00f3gica.<\/p>\n<p><strong>Decisiones sabias<\/strong><\/p>\n<ul>\n<li>Siga un horario de sue\u00f1o. Acu\u00e9state y lev\u00e1ntate a la misma hora todos los d\u00edas.<\/li>\n<li>Haga ejercicio todos los d\u00edas, pero no cerca de la hora de acostarse.<\/li>\n<li>Evite la nicotina y la cafe\u00edna. La cafe\u00edna puede tardar de seis a ocho horas en desaparecer por completo.<\/li>\n<li>No hagas siestas a media tarde.<\/li>\n<li>Si tomas una siesta, hazla breve.<\/li>\n<li>Evite el alcohol y las comidas copiosas antes de acostarse.<\/li>\n<li>Limite los dispositivos electr\u00f3nicos antes de acostarse.<\/li>\n<li>Intente leer un libro, escuchar m\u00fasica relajante o realizar alguna otra actividad relajante.<\/li>\n<li>Mantenga la temperatura lo m\u00e1s fresca posible.<\/li>\n<li>Deshazte de las distracciones de luz y sonido.<\/li>\n<li>No te quedes despierto en la cama. Lev\u00e1ntate y realiza una actividad relajante hasta que vuelvas a tener sue\u00f1o.<\/li>\n<li>Consulte a su proveedor de atenci\u00f3n m\u00e9dica si nada de lo que hace ayuda.<\/li>\n<\/ul>\n<p>Dra. Maiken Nedergaard. Instituto Nacional de Salud<\/p>\n<p>nihnewsinhealth@od.nih.gov<\/p>","protected":false},"excerpt":{"rendered":"<p>Sleep is as important for good health as diet and exercise is. It improves your brain performance, mood, and health. In fact, not getting enough quality sleep raises the risk of heart disease, stroke, obesity, and dementia. Sleep is the \u201cdown time\u201d when a tired brain gets to rest most people think, but sleep prepares [&hellip;]<\/p>\n","protected":false},"author":3,"featured_media":62744,"menu_order":0,"comment_status":"closed","ping_status":"closed","template":"","meta":{"_acf_changed":false,"footnotes":""},"categories":[42],"class_list":["post-65584","retirement","type-retirement","status-publish","has-post-thumbnail","hentry","category-living-healthy"],"acf":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v28.1 - https:\/\/yoast.com\/product\/yoast-seo-wordpress\/ -->\n<title>Good Sleep for Good Health - Texas Retired Teachers Association<\/title>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/trta.org\/es\/retirement\/good-sleep-for-good-health\/\" \/>\n<meta property=\"og:locale\" content=\"es_ES\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Good Sleep for Good Health - Texas Retired Teachers Association\" \/>\n<meta property=\"og:description\" content=\"Sleep is as important for good health as diet and exercise is. It improves your brain performance, mood, and health. In fact, not getting enough quality sleep raises the risk of heart disease, stroke, obesity, and dementia. Sleep is the \u201cdown time\u201d when a tired brain gets to rest most people think, but sleep prepares [&hellip;]\" \/>\n<meta property=\"og:url\" content=\"https:\/\/trta.org\/es\/retirement\/good-sleep-for-good-health\/\" \/>\n<meta property=\"og:site_name\" content=\"Texas Retired Teachers Association\" \/>\n<meta property=\"og:image\" content=\"https:\/\/trta.org\/wp-content\/uploads\/2022\/10\/Screen-Shot-2022-09-12-at-2.57.48-PM-1.png\" \/>\n\t<meta property=\"og:image:width\" content=\"505\" \/>\n\t<meta property=\"og:image:height\" content=\"341\" \/>\n\t<meta property=\"og:image:type\" content=\"image\/png\" \/>\n<meta name=\"twitter:card\" content=\"summary_large_image\" \/>\n<meta name=\"twitter:label1\" content=\"Tiempo de lectura\" \/>\n\t<meta name=\"twitter:data1\" content=\"2 minutos\" \/>\n<script type=\"application\/ld+json\" class=\"yoast-schema-graph\">{\"@context\":\"https:\\\/\\\/schema.org\",\"@graph\":[{\"@type\":\"WebPage\",\"@id\":\"https:\\\/\\\/trta.org\\\/retirement\\\/good-sleep-for-good-health\\\/\",\"url\":\"https:\\\/\\\/trta.org\\\/retirement\\\/good-sleep-for-good-health\\\/\",\"name\":\"Good Sleep for Good Health - Texas Retired Teachers Association\",\"isPartOf\":{\"@id\":\"https:\\\/\\\/trta.org\\\/#website\"},\"primaryImageOfPage\":{\"@id\":\"https:\\\/\\\/trta.org\\\/retirement\\\/good-sleep-for-good-health\\\/#primaryimage\"},\"image\":{\"@id\":\"https:\\\/\\\/trta.org\\\/retirement\\\/good-sleep-for-good-health\\\/#primaryimage\"},\"thumbnailUrl\":\"https:\\\/\\\/trta.org\\\/wp-content\\\/uploads\\\/2022\\\/10\\\/Screen-Shot-2022-09-12-at-2.57.48-PM-1.png\",\"datePublished\":\"2023-07-27T20:07:22+00:00\",\"breadcrumb\":{\"@id\":\"https:\\\/\\\/trta.org\\\/retirement\\\/good-sleep-for-good-health\\\/#breadcrumb\"},\"inLanguage\":\"es\",\"potentialAction\":[{\"@type\":\"ReadAction\",\"target\":[\"https:\\\/\\\/trta.org\\\/retirement\\\/good-sleep-for-good-health\\\/\"]}]},{\"@type\":\"ImageObject\",\"inLanguage\":\"es\",\"@id\":\"https:\\\/\\\/trta.org\\\/retirement\\\/good-sleep-for-good-health\\\/#primaryimage\",\"url\":\"https:\\\/\\\/trta.org\\\/wp-content\\\/uploads\\\/2022\\\/10\\\/Screen-Shot-2022-09-12-at-2.57.48-PM-1.png\",\"contentUrl\":\"https:\\\/\\\/trta.org\\\/wp-content\\\/uploads\\\/2022\\\/10\\\/Screen-Shot-2022-09-12-at-2.57.48-PM-1.png\",\"width\":505,\"height\":341},{\"@type\":\"BreadcrumbList\",\"@id\":\"https:\\\/\\\/trta.org\\\/retirement\\\/good-sleep-for-good-health\\\/#breadcrumb\",\"itemListElement\":[{\"@type\":\"ListItem\",\"position\":1,\"name\":\"Home\",\"item\":\"https:\\\/\\\/trta.org\\\/\"},{\"@type\":\"ListItem\",\"position\":2,\"name\":\"Good Sleep for Good Health\"}]},{\"@type\":\"WebSite\",\"@id\":\"https:\\\/\\\/trta.org\\\/#website\",\"url\":\"https:\\\/\\\/trta.org\\\/\",\"name\":\"Texas Retired Teachers Association\",\"description\":\"\",\"publisher\":{\"@id\":\"https:\\\/\\\/trta.org\\\/#organization\"},\"potentialAction\":[{\"@type\":\"SearchAction\",\"target\":{\"@type\":\"EntryPoint\",\"urlTemplate\":\"https:\\\/\\\/trta.org\\\/?s={search_term_string}\"},\"query-input\":{\"@type\":\"PropertyValueSpecification\",\"valueRequired\":true,\"valueName\":\"search_term_string\"}}],\"inLanguage\":\"es\"},{\"@type\":\"Organization\",\"@id\":\"https:\\\/\\\/trta.org\\\/#organization\",\"name\":\"Texas Retired Teachers Association\",\"url\":\"https:\\\/\\\/trta.org\\\/\",\"logo\":{\"@type\":\"ImageObject\",\"inLanguage\":\"es\",\"@id\":\"https:\\\/\\\/trta.org\\\/#\\\/schema\\\/logo\\\/image\\\/\",\"url\":\"https:\\\/\\\/trta.org\\\/wp-content\\\/uploads\\\/2022\\\/12\\\/logo.png\",\"contentUrl\":\"https:\\\/\\\/trta.org\\\/wp-content\\\/uploads\\\/2022\\\/12\\\/logo.png\",\"width\":593,\"height\":183,\"caption\":\"Texas Retired Teachers Association\"},\"image\":{\"@id\":\"https:\\\/\\\/trta.org\\\/#\\\/schema\\\/logo\\\/image\\\/\"}}]}<\/script>\n<!-- \/ Yoast SEO plugin. -->","yoast_head_json":{"title":"Good Sleep for Good Health - Texas Retired Teachers Association","robots":{"index":"index","follow":"follow","max-snippet":"max-snippet:-1","max-image-preview":"max-image-preview:large","max-video-preview":"max-video-preview:-1"},"canonical":"https:\/\/trta.org\/es\/retirement\/good-sleep-for-good-health\/","og_locale":"es_ES","og_type":"article","og_title":"Good Sleep for Good Health - Texas Retired Teachers Association","og_description":"Sleep is as important for good health as diet and exercise is. It improves your brain performance, mood, and health. In fact, not getting enough quality sleep raises the risk of heart disease, stroke, obesity, and dementia. Sleep is the \u201cdown time\u201d when a tired brain gets to rest most people think, but sleep prepares [&hellip;]","og_url":"https:\/\/trta.org\/es\/retirement\/good-sleep-for-good-health\/","og_site_name":"Texas Retired Teachers Association","og_image":[{"width":505,"height":341,"url":"https:\/\/trta.org\/wp-content\/uploads\/2022\/10\/Screen-Shot-2022-09-12-at-2.57.48-PM-1.png","type":"image\/png"}],"twitter_card":"summary_large_image","twitter_misc":{"Tiempo de lectura":"2 minutos"},"schema":{"@context":"https:\/\/schema.org","@graph":[{"@type":"WebPage","@id":"https:\/\/trta.org\/retirement\/good-sleep-for-good-health\/","url":"https:\/\/trta.org\/retirement\/good-sleep-for-good-health\/","name":"Good Sleep for Good Health - Texas Retired Teachers Association","isPartOf":{"@id":"https:\/\/trta.org\/#website"},"primaryImageOfPage":{"@id":"https:\/\/trta.org\/retirement\/good-sleep-for-good-health\/#primaryimage"},"image":{"@id":"https:\/\/trta.org\/retirement\/good-sleep-for-good-health\/#primaryimage"},"thumbnailUrl":"https:\/\/trta.org\/wp-content\/uploads\/2022\/10\/Screen-Shot-2022-09-12-at-2.57.48-PM-1.png","datePublished":"2023-07-27T20:07:22+00:00","breadcrumb":{"@id":"https:\/\/trta.org\/retirement\/good-sleep-for-good-health\/#breadcrumb"},"inLanguage":"es","potentialAction":[{"@type":"ReadAction","target":["https:\/\/trta.org\/retirement\/good-sleep-for-good-health\/"]}]},{"@type":"ImageObject","inLanguage":"es","@id":"https:\/\/trta.org\/retirement\/good-sleep-for-good-health\/#primaryimage","url":"https:\/\/trta.org\/wp-content\/uploads\/2022\/10\/Screen-Shot-2022-09-12-at-2.57.48-PM-1.png","contentUrl":"https:\/\/trta.org\/wp-content\/uploads\/2022\/10\/Screen-Shot-2022-09-12-at-2.57.48-PM-1.png","width":505,"height":341},{"@type":"BreadcrumbList","@id":"https:\/\/trta.org\/retirement\/good-sleep-for-good-health\/#breadcrumb","itemListElement":[{"@type":"ListItem","position":1,"name":"Home","item":"https:\/\/trta.org\/"},{"@type":"ListItem","position":2,"name":"Good Sleep for Good Health"}]},{"@type":"WebSite","@id":"https:\/\/trta.org\/#website","url":"https:\/\/trta.org\/","name":"Asociaci\u00f3n de Maestros Jubilados de Texas","description":"","publisher":{"@id":"https:\/\/trta.org\/#organization"},"potentialAction":[{"@type":"SearchAction","target":{"@type":"EntryPoint","urlTemplate":"https:\/\/trta.org\/?s={search_term_string}"},"query-input":{"@type":"PropertyValueSpecification","valueRequired":true,"valueName":"search_term_string"}}],"inLanguage":"es"},{"@type":"Organization","@id":"https:\/\/trta.org\/#organization","name":"Asociaci\u00f3n de Maestros Jubilados de Texas","url":"https:\/\/trta.org\/","logo":{"@type":"ImageObject","inLanguage":"es","@id":"https:\/\/trta.org\/#\/schema\/logo\/image\/","url":"https:\/\/trta.org\/wp-content\/uploads\/2022\/12\/logo.png","contentUrl":"https:\/\/trta.org\/wp-content\/uploads\/2022\/12\/logo.png","width":593,"height":183,"caption":"Texas Retired Teachers Association"},"image":{"@id":"https:\/\/trta.org\/#\/schema\/logo\/image\/"}}]}},"_links":{"self":[{"href":"https:\/\/trta.org\/es\/wp-json\/wp\/v2\/retirement\/65584","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/trta.org\/es\/wp-json\/wp\/v2\/retirement"}],"about":[{"href":"https:\/\/trta.org\/es\/wp-json\/wp\/v2\/types\/retirement"}],"author":[{"embeddable":true,"href":"https:\/\/trta.org\/es\/wp-json\/wp\/v2\/users\/3"}],"replies":[{"embeddable":true,"href":"https:\/\/trta.org\/es\/wp-json\/wp\/v2\/comments?post=65584"}],"version-history":[{"count":0,"href":"https:\/\/trta.org\/es\/wp-json\/wp\/v2\/retirement\/65584\/revisions"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/trta.org\/es\/wp-json\/wp\/v2\/media\/62744"}],"wp:attachment":[{"href":"https:\/\/trta.org\/es\/wp-json\/wp\/v2\/media?parent=65584"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/trta.org\/es\/wp-json\/wp\/v2\/categories?post=65584"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}