{"id":6653,"date":"2018-03-19T00:01:41","date_gmt":"2018-03-19T04:01:41","guid":{"rendered":"http:\/\/www.hancockregionalhospital.org\/?p=6653"},"modified":"2018-03-19T00:01:41","modified_gmt":"2018-03-19T04:01:41","slug":"break-insomnia-cycle-without-pills","status":"publish","type":"post","link":"https:\/\/www.hancockhealth.org\/es\/2018\/03\/break-insomnia-cycle-without-pills\/","title":{"rendered":"Rompe el ciclo del insomnio, sin pastillas"},"content":{"rendered":"<div class=\"container mx-auto   wordpress-block wordpress- core-\">\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 <a href=\"https:\/\/www.healthline.com\/health\/side-effects-of-taking-ambien\" target=\"_blank\" rel=\"noopener noreferrer\">efectos secundarios extra\u00f1os.<\/a>\u00a0En 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<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<p>Doctors and mental health professionals caution against relying on sleep medication to get your Zs. The side effects can range from irritating to dangerous. It&#8217;s also easy to become dependent on a drug or develop a tolerance (when the same dosage no longer has as much of an effect).<\/p>\n<h2>Consejos para dormir mejor<\/h2>\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<ul>\n<li><strong>Evite los aparatos electr\u00f3nicos por la noche. <\/strong>Y si es posible, mantenga su tel\u00e9fono u otros dispositivos fuera de la habitaci\u00f3n donde duerme.<\/li>\n<li><strong>Mantener la calma. <\/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>\n<li><strong>Ejercicio.<\/strong> Hacer 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>\n<li><strong>Obtenga mucha luz natural durante el d\u00eda. <\/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>\n<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>\n<li><strong>Utilice sonidos relajantes. <\/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.<\/li>\n<\/ul>\n<p>Si descubre que el propio miedo al insomnio le mantiene despierto, intente recordarse que <em>todos<\/em> 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<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. <a href=\"https:\/\/www.hancockhealth.org\/es\/find-a-doctor\/\">Tu doctor<\/a> puede ayudarle a idear un plan para retirarse de forma c\u00f3moda y segura.<\/div>","protected":false},"excerpt":{"rendered":"<p>Chronic insomnia can be hard on your health and sleeping pills can have scary side effects. Here are some tips to help you get back to a healthy sleep cycle, naturally.<\/p>","protected":false},"author":6,"featured_media":6654,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"_tec_requires_first_save":true,"_EventAllDay":false,"_EventTimezone":"","_EventStartDate":"","_EventEndDate":"","_EventStartDateUTC":"","_EventEndDateUTC":"","_EventShowMap":false,"_EventShowMapLink":false,"_EventURL":"","_EventCost":"","_EventCostDescription":"","_EventCurrencySymbol":"","_EventCurrencyCode":"","_EventCurrencyPosition":"","_EventDateTimeSeparator":"","_EventTimeRangeSeparator":"","_EventOrganizerID":[],"_EventVenueID":[],"_OrganizerEmail":"","_OrganizerPhone":"","_OrganizerWebsite":"","_VenueAddress":"","_VenueCity":"","_VenueCountry":"","_VenueProvince":"","_VenueState":"","_VenueZip":"","_VenuePhone":"","_VenueURL":"","_VenueStateProvince":"","_VenueLat":"","_VenueLng":"","_VenueShowMap":false,"_VenueShowMapLink":false,"_tribe_blocks_recurrence_rules":"","_tribe_blocks_recurrence_description":"","_tribe_blocks_recurrence_exclusions":"","footnotes":""},"categories":[386],"tags":[],"service":[],"class_list":["post-6653","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-news"],"acf":{"featured_image":6654,"page_title":"","sub_header":"","display_overlay":false},"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v27.3 - https:\/\/yoast.com\/product\/yoast-seo-wordpress\/ -->\n<title>Break the Insomnia Cycle, Without Pills<\/title>\n<meta name=\"description\" content=\"Chronic insomnia can be hard on your health and sleeping pills can have scary side effects. Here are some tips to help you get back to a healthy sleep cycle, naturally.\" \/>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/www.hancockhealth.org\/es\/2018\/03\/break-insomnia-cycle-without-pills\/\" \/>\n<meta property=\"og:locale\" content=\"es_MX\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Break the Insomnia Cycle, Without Pills\" \/>\n<meta property=\"og:description\" content=\"Chronic insomnia can be hard on your health and sleeping pills can have scary side effects. Here are some tips to help you get back to a healthy sleep cycle, naturally.\" \/>\n<meta property=\"og:url\" content=\"https:\/\/www.hancockhealth.org\/es\/2018\/03\/break-insomnia-cycle-without-pills\/\" \/>\n<meta property=\"og:site_name\" content=\"Hancock Health\" \/>\n<meta property=\"article:published_time\" content=\"2018-03-19T04:01:41+00:00\" \/>\n<meta property=\"og:image\" content=\"https:\/\/www.hancockhealth.org\/wp-content\/uploads\/2018\/02\/GettyImages-502156467.jpg\" \/>\n\t<meta property=\"og:image:width\" content=\"2120\" \/>\n\t<meta property=\"og:image:height\" content=\"1414\" \/>\n\t<meta property=\"og:image:type\" content=\"image\/jpeg\" \/>\n<meta name=\"author\" content=\"Hancock Health\" \/>\n<meta name=\"twitter:card\" content=\"summary_large_image\" \/>\n<meta name=\"twitter:label1\" content=\"Escrito por\" \/>\n\t<meta name=\"twitter:data1\" content=\"Hancock Health\" \/>\n\t<meta name=\"twitter:label2\" content=\"Tiempo de lectura\" \/>\n\t<meta name=\"twitter:data2\" content=\"2 minutos\" \/>\n<script type=\"application\/ld+json\" class=\"yoast-schema-graph\">{\"@context\":\"https:\\\/\\\/schema.org\",\"@graph\":[{\"@type\":\"Article\",\"@id\":\"https:\\\/\\\/www.hancockhealth.org\\\/2018\\\/03\\\/break-insomnia-cycle-without-pills\\\/#article\",\"isPartOf\":{\"@id\":\"https:\\\/\\\/www.hancockhealth.org\\\/2018\\\/03\\\/break-insomnia-cycle-without-pills\\\/\"},\"author\":{\"name\":\"Hancock Health\",\"@id\":\"https:\\\/\\\/www.hancockhealth.org\\\/#\\\/schema\\\/person\\\/4a521e11663cb6140509917750b84f29\"},\"headline\":\"Break the Insomnia Cycle, Without Pills\",\"datePublished\":\"2018-03-19T04:01:41+00:00\",\"mainEntityOfPage\":{\"@id\":\"https:\\\/\\\/www.hancockhealth.org\\\/2018\\\/03\\\/break-insomnia-cycle-without-pills\\\/\"},\"wordCount\":452,\"image\":{\"@id\":\"https:\\\/\\\/www.hancockhealth.org\\\/2018\\\/03\\\/break-insomnia-cycle-without-pills\\\/#primaryimage\"},\"thumbnailUrl\":\"https:\\\/\\\/www.hancockhealth.org\\\/wp-content\\\/uploads\\\/2018\\\/02\\\/GettyImages-502156467.jpg\",\"articleSection\":[\"News\"],\"inLanguage\":\"es\"},{\"@type\":\"WebPage\",\"@id\":\"https:\\\/\\\/www.hancockhealth.org\\\/2018\\\/03\\\/break-insomnia-cycle-without-pills\\\/\",\"url\":\"https:\\\/\\\/www.hancockhealth.org\\\/2018\\\/03\\\/break-insomnia-cycle-without-pills\\\/\",\"name\":\"Break the Insomnia Cycle, Without Pills\",\"isPartOf\":{\"@id\":\"https:\\\/\\\/www.hancockhealth.org\\\/#website\"},\"primaryImageOfPage\":{\"@id\":\"https:\\\/\\\/www.hancockhealth.org\\\/2018\\\/03\\\/break-insomnia-cycle-without-pills\\\/#primaryimage\"},\"image\":{\"@id\":\"https:\\\/\\\/www.hancockhealth.org\\\/2018\\\/03\\\/break-insomnia-cycle-without-pills\\\/#primaryimage\"},\"thumbnailUrl\":\"https:\\\/\\\/www.hancockhealth.org\\\/wp-content\\\/uploads\\\/2018\\\/02\\\/GettyImages-502156467.jpg\",\"datePublished\":\"2018-03-19T04:01:41+00:00\",\"author\":{\"@id\":\"https:\\\/\\\/www.hancockhealth.org\\\/#\\\/schema\\\/person\\\/4a521e11663cb6140509917750b84f29\"},\"description\":\"Chronic insomnia can be hard on your health and sleeping pills can have scary side effects. Here are some tips to help you get back to a healthy sleep cycle, naturally.\",\"breadcrumb\":{\"@id\":\"https:\\\/\\\/www.hancockhealth.org\\\/2018\\\/03\\\/break-insomnia-cycle-without-pills\\\/#breadcrumb\"},\"inLanguage\":\"es\",\"potentialAction\":[{\"@type\":\"ReadAction\",\"target\":[\"https:\\\/\\\/www.hancockhealth.org\\\/2018\\\/03\\\/break-insomnia-cycle-without-pills\\\/\"]}]},{\"@type\":\"ImageObject\",\"inLanguage\":\"es\",\"@id\":\"https:\\\/\\\/www.hancockhealth.org\\\/2018\\\/03\\\/break-insomnia-cycle-without-pills\\\/#primaryimage\",\"url\":\"https:\\\/\\\/www.hancockhealth.org\\\/wp-content\\\/uploads\\\/2018\\\/02\\\/GettyImages-502156467.jpg\",\"contentUrl\":\"https:\\\/\\\/www.hancockhealth.org\\\/wp-content\\\/uploads\\\/2018\\\/02\\\/GettyImages-502156467.jpg\",\"width\":2120,\"height\":1414,\"caption\":\"Women that has just woken up laying in bed.\"},{\"@type\":\"BreadcrumbList\",\"@id\":\"https:\\\/\\\/www.hancockhealth.org\\\/2018\\\/03\\\/break-insomnia-cycle-without-pills\\\/#breadcrumb\",\"itemListElement\":[{\"@type\":\"ListItem\",\"position\":1,\"name\":\"Home\",\"item\":\"https:\\\/\\\/www.hancockhealth.org\\\/\"},{\"@type\":\"ListItem\",\"position\":2,\"name\":\"Break the Insomnia Cycle, Without Pills\"}]},{\"@type\":\"WebSite\",\"@id\":\"https:\\\/\\\/www.hancockhealth.org\\\/#website\",\"url\":\"https:\\\/\\\/www.hancockhealth.org\\\/\",\"name\":\"Hancock Health\",\"description\":\"Explore a health network built around you.\",\"potentialAction\":[{\"@type\":\"SearchAction\",\"target\":{\"@type\":\"EntryPoint\",\"urlTemplate\":\"https:\\\/\\\/www.hancockhealth.org\\\/?s={search_term_string}\"},\"query-input\":{\"@type\":\"PropertyValueSpecification\",\"valueRequired\":true,\"valueName\":\"search_term_string\"}}],\"inLanguage\":\"es\"},{\"@type\":\"Person\",\"@id\":\"https:\\\/\\\/www.hancockhealth.org\\\/#\\\/schema\\\/person\\\/4a521e11663cb6140509917750b84f29\",\"name\":\"Hancock Health\",\"image\":{\"@type\":\"ImageObject\",\"inLanguage\":\"es\",\"@id\":\"https:\\\/\\\/secure.gravatar.com\\\/avatar\\\/78b0dd8010b9f69cbcdd2ebed3fd0b118692583281ef9eb3872425134f6c408b?s=96&d=mm&r=g\",\"url\":\"https:\\\/\\\/secure.gravatar.com\\\/avatar\\\/78b0dd8010b9f69cbcdd2ebed3fd0b118692583281ef9eb3872425134f6c408b?s=96&d=mm&r=g\",\"contentUrl\":\"https:\\\/\\\/secure.gravatar.com\\\/avatar\\\/78b0dd8010b9f69cbcdd2ebed3fd0b118692583281ef9eb3872425134f6c408b?s=96&d=mm&r=g\",\"caption\":\"Hancock Health\"},\"url\":\"https:\\\/\\\/www.hancockhealth.org\\\/es\\\/author\\\/hancockhealth\\\/\"}]}<\/script>\n<!-- \/ Yoast SEO plugin. -->","yoast_head_json":{"title":"Rompe el ciclo del insomnio, sin pastillas","description":"Chronic insomnia can be hard on your health and sleeping pills can have scary side effects. Here are some tips to help you get back to a healthy sleep cycle, naturally.","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:\/\/www.hancockhealth.org\/es\/2018\/03\/break-insomnia-cycle-without-pills\/","og_locale":"es_MX","og_type":"article","og_title":"Break the Insomnia Cycle, Without Pills","og_description":"Chronic insomnia can be hard on your health and sleeping pills can have scary side effects. Here are some tips to help you get back to a healthy sleep cycle, naturally.","og_url":"https:\/\/www.hancockhealth.org\/es\/2018\/03\/break-insomnia-cycle-without-pills\/","og_site_name":"Hancock Health","article_published_time":"2018-03-19T04:01:41+00:00","og_image":[{"width":2120,"height":1414,"url":"https:\/\/www.hancockhealth.org\/wp-content\/uploads\/2018\/02\/GettyImages-502156467.jpg","type":"image\/jpeg"}],"author":"Hancock Health","twitter_card":"summary_large_image","twitter_misc":{"Escrito por":"Hancock Health","Tiempo de lectura":"2 minutos"},"schema":{"@context":"https:\/\/schema.org","@graph":[{"@type":"Article","@id":"https:\/\/www.hancockhealth.org\/2018\/03\/break-insomnia-cycle-without-pills\/#article","isPartOf":{"@id":"https:\/\/www.hancockhealth.org\/2018\/03\/break-insomnia-cycle-without-pills\/"},"author":{"name":"Hancock Health","@id":"https:\/\/www.hancockhealth.org\/#\/schema\/person\/4a521e11663cb6140509917750b84f29"},"headline":"Break the Insomnia Cycle, Without Pills","datePublished":"2018-03-19T04:01:41+00:00","mainEntityOfPage":{"@id":"https:\/\/www.hancockhealth.org\/2018\/03\/break-insomnia-cycle-without-pills\/"},"wordCount":452,"image":{"@id":"https:\/\/www.hancockhealth.org\/2018\/03\/break-insomnia-cycle-without-pills\/#primaryimage"},"thumbnailUrl":"https:\/\/www.hancockhealth.org\/wp-content\/uploads\/2018\/02\/GettyImages-502156467.jpg","articleSection":["News"],"inLanguage":"es"},{"@type":"WebPage","@id":"https:\/\/www.hancockhealth.org\/2018\/03\/break-insomnia-cycle-without-pills\/","url":"https:\/\/www.hancockhealth.org\/2018\/03\/break-insomnia-cycle-without-pills\/","name":"Rompe el ciclo del insomnio, sin pastillas","isPartOf":{"@id":"https:\/\/www.hancockhealth.org\/#website"},"primaryImageOfPage":{"@id":"https:\/\/www.hancockhealth.org\/2018\/03\/break-insomnia-cycle-without-pills\/#primaryimage"},"image":{"@id":"https:\/\/www.hancockhealth.org\/2018\/03\/break-insomnia-cycle-without-pills\/#primaryimage"},"thumbnailUrl":"https:\/\/www.hancockhealth.org\/wp-content\/uploads\/2018\/02\/GettyImages-502156467.jpg","datePublished":"2018-03-19T04:01:41+00:00","author":{"@id":"https:\/\/www.hancockhealth.org\/#\/schema\/person\/4a521e11663cb6140509917750b84f29"},"description":"Chronic insomnia can be hard on your health and sleeping pills can have scary side effects. Here are some tips to help you get back to a healthy sleep cycle, naturally.","breadcrumb":{"@id":"https:\/\/www.hancockhealth.org\/2018\/03\/break-insomnia-cycle-without-pills\/#breadcrumb"},"inLanguage":"es","potentialAction":[{"@type":"ReadAction","target":["https:\/\/www.hancockhealth.org\/2018\/03\/break-insomnia-cycle-without-pills\/"]}]},{"@type":"ImageObject","inLanguage":"es","@id":"https:\/\/www.hancockhealth.org\/2018\/03\/break-insomnia-cycle-without-pills\/#primaryimage","url":"https:\/\/www.hancockhealth.org\/wp-content\/uploads\/2018\/02\/GettyImages-502156467.jpg","contentUrl":"https:\/\/www.hancockhealth.org\/wp-content\/uploads\/2018\/02\/GettyImages-502156467.jpg","width":2120,"height":1414,"caption":"Women that has just woken up laying in bed."},{"@type":"BreadcrumbList","@id":"https:\/\/www.hancockhealth.org\/2018\/03\/break-insomnia-cycle-without-pills\/#breadcrumb","itemListElement":[{"@type":"ListItem","position":1,"name":"Home","item":"https:\/\/www.hancockhealth.org\/"},{"@type":"ListItem","position":2,"name":"Break the Insomnia Cycle, Without Pills"}]},{"@type":"WebSite","@id":"https:\/\/www.hancockhealth.org\/#website","url":"https:\/\/www.hancockhealth.org\/","name":"Salud Hancock","description":"Explore a health network built around you.","potentialAction":[{"@type":"SearchAction","target":{"@type":"EntryPoint","urlTemplate":"https:\/\/www.hancockhealth.org\/?s={search_term_string}"},"query-input":{"@type":"PropertyValueSpecification","valueRequired":true,"valueName":"search_term_string"}}],"inLanguage":"es"},{"@type":"Person","@id":"https:\/\/www.hancockhealth.org\/#\/schema\/person\/4a521e11663cb6140509917750b84f29","name":"Salud Hancock","image":{"@type":"ImageObject","inLanguage":"es","@id":"https:\/\/secure.gravatar.com\/avatar\/78b0dd8010b9f69cbcdd2ebed3fd0b118692583281ef9eb3872425134f6c408b?s=96&d=mm&r=g","url":"https:\/\/secure.gravatar.com\/avatar\/78b0dd8010b9f69cbcdd2ebed3fd0b118692583281ef9eb3872425134f6c408b?s=96&d=mm&r=g","contentUrl":"https:\/\/secure.gravatar.com\/avatar\/78b0dd8010b9f69cbcdd2ebed3fd0b118692583281ef9eb3872425134f6c408b?s=96&d=mm&r=g","caption":"Hancock Health"},"url":"https:\/\/www.hancockhealth.org\/es\/author\/hancockhealth\/"}]}},"_links":{"self":[{"href":"https:\/\/www.hancockhealth.org\/es\/wp-json\/wp\/v2\/posts\/6653","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/www.hancockhealth.org\/es\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/www.hancockhealth.org\/es\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/www.hancockhealth.org\/es\/wp-json\/wp\/v2\/users\/6"}],"replies":[{"embeddable":true,"href":"https:\/\/www.hancockhealth.org\/es\/wp-json\/wp\/v2\/comments?post=6653"}],"version-history":[{"count":0,"href":"https:\/\/www.hancockhealth.org\/es\/wp-json\/wp\/v2\/posts\/6653\/revisions"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/www.hancockhealth.org\/es\/wp-json\/wp\/v2\/media\/6654"}],"wp:attachment":[{"href":"https:\/\/www.hancockhealth.org\/es\/wp-json\/wp\/v2\/media?parent=6653"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.hancockhealth.org\/es\/wp-json\/wp\/v2\/categories?post=6653"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.hancockhealth.org\/es\/wp-json\/wp\/v2\/tags?post=6653"},{"taxonomy":"service","embeddable":true,"href":"https:\/\/www.hancockhealth.org\/es\/wp-json\/wp\/v2\/service?post=6653"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}