{"id":3101,"date":"2020-03-11T16:10:54","date_gmt":"2020-03-11T16:10:54","guid":{"rendered":"https:\/\/www.hancockhealth.org\/?p=3101"},"modified":"2020-03-11T16:10:54","modified_gmt":"2020-03-11T16:10:54","slug":"break-the-insomnia-cycle-without-pills","status":"publish","type":"post","link":"https:\/\/www.hancockhealth.org\/es\/2020\/03\/break-the-insomnia-cycle-without-pills\/","title":{"rendered":"Rompe el ciclo del insomnio, sin pastillas"},"content":{"rendered":"<div class=\"container mx-auto   wordpress-block wordpress-eading-banner core-acf\/heading-banner\"><\/div><div class=\"container mx-auto   wordpress-block wordpress- core-\">\n\n<\/div><section id=\"block-block_5e690ccf1c339\" class=\"single-post-image-with-content hp-single-post-image-with-content  alignleft\" style=\"  padding-top: ;   padding-bottom: ;   margin-top: ;   margin-bottom: ;\">\n    <div class=\"container mx-auto\">\n\n        <div class=\"single-post-image-wrapper\">\n\n            <div class=\"single-post-content\">\n\n                <div class=\"single-post-cateogries\">\n                    <a class=\"featured-tag han-tag\" href=\"https:\/\/www.hancockhealth.org\/es\/category\/health-possible\/healthcare-tips\/\">Consejos de atenci\u00f3n m\u00e9dica<\/a>                <\/div>\n\n                <h1 class=\"h2\">Rompe el ciclo del insomnio, sin pastillas<\/h1>\n\n                <div class=\"single-post-social\">\n\n                    <span class=\"single-date\">11 de marzo de 2020<\/span>\n\n                    <div class=\"single-share\">\n\n                        <span>Compartir<\/span>\n\n                        <div class=\"single-share-icons\">\n\n                            <a class=\"twitter\" title=\"gorjeo\" href=\"https:\/\/twitter.com\/home?status=https%3A%2F%2Fwww.hancockhealth.org%2Fes%2F2020%2F03%2Fbreak-the-insomnia-cycle-without-pills%2F\" target=\"_blank\">\n                                <svg data-name=\"X twitter\" xmlns=\"http:\/\/www.w3.org\/2000\/svg\" width=\"16.634\" height=\"17\" viewbox=\"0 0 16.634 17\">\n    <path data-name=\"Icons\/X twitter\" d=\"m7.89 9.535-.658-.941L2 1.1h2.25l4.225 6.048.658.941 5.492 7.856h-2.253zM14.625 0 9.248 6.25 4.953 0H0l6.494 9.451L0 17h1.468l5.678-6.6 4.535 6.6h4.953L9.9 7.2 16.092 0z\" style=\"fill:#54575a\"\/>\n<\/svg>\n \n                            <\/a>\n                            <a class=\"facebook\" title=\"Facebook\" href=\"https:\/\/www.facebook.com\/sharer\/sharer.php?u=https%3A%2F%2Fwww.hancockhealth.org%2Fes%2F2020%2F03%2Fbreak-the-insomnia-cycle-without-pills%2F\" target=\"_blank\">\n                                <svg xmlns=\"http:\/\/www.w3.org\/2000\/svg\" width=\"8.954\" height=\"18.556\" viewbox=\"0 0 8.954 18.556\">\n    <path data-name=\"Fill 9\" d=\"M0 6.136h1.919V4.272A4.984 4.984 0 0 1 2.536 1.4 3.417 3.417 0 0 1 5.514 0a12.066 12.066 0 0 1 3.44.345l-.479 2.841a6.493 6.493 0 0 0-1.545-.231c-.747 0-1.415.268-1.415 1.013v2.168h3.058L8.36 8.911H5.514v9.644h-3.6V8.911H0z\" style=\"fill:#54575a\"\/>\n<\/svg>\n \n                            <\/a>\n                            <a class=\"pinterest\" title=\"pinterest\" href=\"http:\/\/pinterest.com\/pin\/create\/link\/?url=https%3A%2F%2Fwww.hancockhealth.org%2Fes%2F2020%2F03%2Fbreak-the-insomnia-cycle-without-pills%2F\" target=\"_blank\">\n                                <svg xmlns=\"http:\/\/www.w3.org\/2000\/svg\" width=\"13.121\" height=\"15.507\" viewbox=\"0 0 13.121 15.507\">\n    <path data-name=\"Icons\/Pinterest\" d=\"M7.868 12.1a2.8 2.8 0 0 1-2.378-1.2s-.565 2.217-.683 2.646a7.794 7.794 0 0 1-.918 1.958 9.719 9.719 0 0 1-1.215-.46 8.135 8.135 0 0 1 .172-2.061C3.034 12.208 4.1 7.746 4.1 7.746a3.664 3.664 0 0 1-.311-1.522c0-1.425.836-2.491 1.878-2.491A1.3 1.3 0 0 1 6.988 5a1.369 1.369 0 0 1-.009.173 20.457 20.457 0 0 1-.86 3.415A1.488 1.488 0 0 0 7.21 10.4a1.516 1.516 0 0 0 .446.044c1.844 0 3.086-2.341 3.086-5.114 0-2.109-1.437-3.687-4.051-3.687A4.589 4.589 0 0 0 1.9 6.014v.236a2.754 2.754 0 0 0 .642 1.887.463.463 0 0 1 .14.537c-.046.177-.154.6-.2.772a.335.335 0 0 1-.385.274A.339.339 0 0 1 2 9.685 3.7 3.7 0 0 1 0 6.01C0 3.277 2.332 0 6.958 0c3.717 0 6.163 2.658 6.163 5.511 0 3.773-2.121 6.589-5.25 6.589z\" style=\"fill:#54575a\"\/>\n<\/svg>\n      \n                            <\/a>\n                            <a class=\"linkedin\" title=\"linkedin\" href=\"https:\/\/www.linkedin.com\/shareArticle?mini=true&#038;url=https%3A%2F%2Fwww.hancockhealth.org%2Fes%2F2020%2F03%2Fbreak-the-insomnia-cycle-without-pills%2F&#038;title=Break the Insomnia Cycle, Without Pills&#038;summary=Nearly 38 million Americans take the sleep prescription for their insomnia. A significant fraction suffers strange side effects. &#038;source=www.hancockhealth.org\" target=\"_blank\">\n                                <svg xmlns=\"http:\/\/www.w3.org\/2000\/svg\" width=\"15.102\" height=\"15.102\" viewbox=\"0 0 15.102 15.102\">\n    <path data-name=\"Icons\/awesome-linkedin-in\" d=\"M3.38 15.1H.249V5.02H3.38zM1.813 3.644a1.822 1.822 0 1 1 1.813-1.83 1.829 1.829 0 0 1-1.813 1.83zM15.1 15.1h-3.126v-4.906c0-1.17-.024-2.67-1.628-2.67-1.628 0-1.877 1.271-1.877 2.586v4.99H5.342V5.02h3V6.4h.044a3.29 3.29 0 0 1 2.962-1.628c3.169 0 3.751 2.087 3.751 4.8V15.1z\" transform=\"translate(0 -.001)\" style=\"fill:#54575a\"\/>\n<\/svg>\n                            <\/a>\n                            <a title=\"Instagram\" class=\"instagram\" href=\"https:\/\/www.instagram.com\/?url=https%3A%2F%2Fwww.hancockhealth.org%2Fes%2F2020%2F03%2Fbreak-the-insomnia-cycle-without-pills%2F target=\"_blank\">\n                                <svg xmlns=\"http:\/\/www.w3.org\/2000\/svg\" width=\"16.114\" height=\"16.114\" viewbox=\"0 0 16.114 16.114\">\n    <path data-name=\"Path 2698\" d=\"M6.579 3h7.157a3.579 3.579 0 0 1 3.579 3.579v7.157a3.579 3.579 0 0 1-3.579 3.579H6.579A3.579 3.579 0 0 1 3 13.736V6.579A3.579 3.579 0 0 1 6.579 3z\" transform=\"translate(-2.1 -2.1)\" style=\"fill:none;stroke:#54575a;stroke-linecap:round;stroke-linejoin:round;stroke-width:1.8px\"\/>\n    <path data-name=\"Path 2699\" d=\"M17.76 14.378a2.863 2.863 0 1 1-2.412-2.412 2.863 2.863 0 0 1 2.412 2.412z\" transform=\"translate(-6.84 -6.772)\" style=\"fill:none;stroke:#54575a;stroke-linecap:round;stroke-linejoin:round;stroke-width:1.8px\"\/>\n    <path data-name=\"Path 2700\" d=\"M26.25 9.75h0\" transform=\"translate(-14.256 -5.629)\" style=\"fill:none;stroke:#54575a;stroke-linecap:round;stroke-linejoin:round;stroke-width:1.8px\"\/>\n<\/svg>\n                            <\/a>\n\n                            \n\n                        <\/div>\n\n                    <\/div>\n\n                <\/div>\n\n            <\/div>\n\n                        <div class=\"single-post-image\">\n                <img decoding=\"async\" src=\"https:\/\/www.hancockhealth.org\/wp-content\/uploads\/2020\/03\/GettyImages-502156467-1600x1000-1-920x465.jpg\" alt=\"\"\/>\n            <\/div>\n                    <\/div>\n\n\n    <\/div>\n\n<\/section>\n\n<div class=\"container mx-auto   wordpress-block wordpress- core-\">\n\n<\/div><div class=\"container mx-auto   wordpress-block wordpress-paragraph core-paragraph\">\n<p>\u00bfTiene alguna historia buena (con lo que queremos decir \u201cun poco vergonzosa\u201d) de Ambien? Casi 38 millones de estadounidenses toman la receta del sue\u00f1o para su insomnio. Una fracci\u00f3n significativa sufre&nbsp;<a href=\"https:\/\/www.healthline.com\/health\/side-effects-of-taking-ambien\" target=\"_blank\" rel=\"noreferrer noopener\">efectos secundarios extra\u00f1os.<\/a>&nbsp;En algunos casos, las personas realizan tareas dom\u00e9sticas perfectamente ordinarias, como doblar la ropa o hacer guacamole, y tienen poco o ning\u00fan recuerdo del evento.<\/p>\n<\/div><div class=\"container mx-auto   wordpress-block wordpress- core-\">\n\n<\/div><div class=\"container mx-auto   wordpress-block wordpress-paragraph core-paragraph\">\n<p>Pero el insomnio cr\u00f3nico no es una broma. Puede aumentar su riesgo de diabetes, asma, ataque card\u00edaco, derrame cerebral y otras afecciones m\u00e9dicas graves. Puede agravar la ansiedad y la depresi\u00f3n. E incluso puede acortar tu vida.<\/p>\n<\/div><div class=\"container mx-auto   wordpress-block wordpress- core-\">\n\n<\/div><div class=\"container mx-auto   wordpress-block wordpress-paragraph core-paragraph\">\n<p>Los m\u00e9dicos y profesionales de la salud mental advierten contra la dependencia de medicamentos para dormir para lograr su sue\u00f1o. Los efectos secundarios pueden variar desde irritantes hasta peligrosos. Tambi\u00e9n es f\u00e1cil volverse dependiente de un medicamento o desarrollar tolerancia (cuando la misma dosis ya no tiene tanto efecto).<\/p>\n<\/div><div class=\"container mx-auto   wordpress-block wordpress- core-\">\n\n<\/div><div class=\"container mx-auto   wordpress-block wordpress-heading core-heading\">\n<h4 class=\"wp-block-heading\">Consejos para dormir mejor<\/h4>\n<\/div><div class=\"container mx-auto   wordpress-block wordpress- core-\">\n\n<\/div><div class=\"container mx-auto   wordpress-block wordpress-paragraph core-paragraph\">\n<p>La situaci\u00f3n del insomnio de cada persona es un poco diferente. Pero aqu\u00ed hay algunos consejos para dormir mejor sin el uso de medicamentos para dormir:<\/p>\n<\/div><div class=\"container mx-auto   wordpress-block wordpress- core-\">\n\n<\/div><div class=\"container mx-auto   wordpress-block wordpress-list core-list\">\n<ul class=\"wp-block-list\"><li><strong>Evite los aparatos electr\u00f3nicos por la noche.\u00a0<\/strong>Y si es posible, mantenga su tel\u00e9fono u otros dispositivos fuera de la habitaci\u00f3n donde duerme.<\/li><li><strong>Mantener la calma.\u00a0<\/strong>Para la mayor\u00eda de las personas, una temperatura m\u00e1s fresca (pero no fr\u00eda) parece ser mejor para dormir. Duerma con ropa holgada, evite el uso de mantas demasiado abrigadas y baje el termostato por la noche si es necesario.<\/li><li><strong>Ejercicio.<\/strong>\u00a0Hacer ejercicio con regularidad y gastar energ\u00eda durante el d\u00eda le ayudar\u00e1 a conciliar el sue\u00f1o y permanecer dormido por la noche.<\/li><li><strong>Obtenga mucha luz natural durante el d\u00eda.\u00a0<\/strong>Su exposici\u00f3n a la luz del d\u00eda es lo que establece sus ritmos circadianos: el reloj interno de su cerebro que le indica cu\u00e1ndo tener sue\u00f1o y cu\u00e1ndo despertarse.<\/li><li><strong>Evite la cafe\u00edna, el alcohol y los cigarrillos.<\/strong>. Especialmente antes de acostarse. Una taza de caf\u00e9 normal por la ma\u00f1ana tambi\u00e9n puede ayudar a establecer tus ritmos circadianos, pero debes evitar la cafe\u00edna despu\u00e9s de las 2 de la tarde.<\/li><li><strong>Utilice sonidos relajantes.\u00a0<\/strong>Un generador de sonido o una m\u00e1quina de ruido blanco (o incluso un ventilador) pueden ayudar a nivelar los sonidos del entorno y calmar los nervios.<br><\/li><\/ul>\n<\/div><div class=\"container mx-auto   wordpress-block wordpress- core-\">\n\n<\/div><div class=\"container mx-auto   wordpress-block wordpress-paragraph core-paragraph\">\n<p>Si descubre que el propio miedo al insomnio le mantiene despierto, intente recordarse que&nbsp;<em>todos<\/em>&nbsp;puede dormir. Nacemos haci\u00e9ndolo, y si nuestro desarrollo es saludable y como se espera, podemos seguir haci\u00e9ndolo. El insomnio ocurre cuando algo en nuestro cuerpo, mente o entorno se interpone en este proceso natural.<\/p>\n<\/div><div class=\"container mx-auto   wordpress-block wordpress- core-\">\n\n<\/div><div class=\"container mx-auto   wordpress-block wordpress-paragraph core-paragraph\">\n<p>Y tenga en cuenta: si actualmente est\u00e1 usando un somn\u00edfero recetado o de venta libre para combatir el insomnio, puede sufrir algunos s\u00edntomas de abstinencia. Estos pueden incluir un aumento del insomnio al intentar dormir sin ellos.&nbsp;<a href=\"https:\/\/www.hancockhealth.org\/es\/find-a-doctor\/\">Tu doctor<\/a>&nbsp;puede ayudarle a idear un plan para retirarse de forma c\u00f3moda y segura.<\/p>\n<\/div><div class=\"container mx-auto   wordpress-block wordpress- core-\">\n\n<\/div><div class=\"container mx-auto   wordpress-block wordpress-ead-next core-acf\/read-next\"><\/div><div class=\"container mx-auto   wordpress-block wordpress- core-\">\n\n<\/div><section id=\"block-block_5e690d0f1c33b\" class=\"hp-sources-external-links-block  alignleft\" style=\"  padding-top: ;   padding-bottom: ;   margin-top: ;   margin-bottom: ;\">\n\n    <div class=\"container mx-auto\">\n        <h5>Fuentes y enlaces externos<\/h5>\n\n        \n            <div class=\"sources-external-links-content\">\n                <span>Obtenido de: <p>Las cosas m\u00e1s raras que sucedieron cuando tom\u00e9 Ambien<\/p>\n<\/span>\n                <a href=\"https:\/\/www.healthline.com\/health\/side-effects-of-taking-ambien#1\" target=\"_blank\">https:\/\/www.healthline.com\/health\/side-effects-of-taking-ambien#1<\/a>\n            <\/div>\n        \n        \n            <div class=\"sources-external-links-content\">\n                <span>Obtenido de: <p>encontrar un m\u00e9dico<\/p>\n<\/span>\n                <a href=\"https:\/\/www.hancockregionalhospital.org\/find-a-doctor\/\" target=\"_blank\">https:\/\/www.hancockregionalhospital.org\/find-a-doctor\/<\/a>\n            <\/div>\n        \n            <\/div>\n\n<\/section> \n\n<div class=\"container mx-auto   wordpress-block wordpress- core-\">\n\n<\/div><div class=\"container mx-auto   wordpress-block wordpress-ore-in-category core-acf\/more-in-category\"><\/div><div class=\"container mx-auto   wordpress-block wordpress- core-\">\n\n<\/div><div class=\"container mx-auto   wordpress-block wordpress-ubscribe-cta-banner core-acf\/subscribe-cta-banner\"><\/div>","protected":false},"excerpt":{"rendered":"<p>Nearly 38 million Americans take the sleep prescription for their insomnia. 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