{"id":86567,"date":"2025-11-05T08:03:06","date_gmt":"2025-11-05T15:03:06","guid":{"rendered":"https:\/\/www.uchealth.org\/today\/?p=86567"},"modified":"2025-11-05T08:04:23","modified_gmt":"2025-11-05T15:04:23","slug":"es-como-aprovechar-el-cambio-de-horario-para-dormir-mejor","status":"publish","type":"post","link":"https:\/\/www.uchealth.org\/today\/es-como-aprovechar-el-cambio-de-horario-para-dormir-mejor\/","title":{"rendered":"Aproveche las noches m\u00e1s largas para dormir mejor"},"content":{"rendered":"
<\/div>
\"Aproveche
Aproveche que en oto\u00f1o y en invierno las noches son m\u00e1s largas, para desarrollar mejores h\u00e1bitos de sue\u00f1o. Foto: Getty Images.<\/figcaption><\/figure>\n

El agotamiento y los problemas para dormir encabezan la lista de preocupaciones que el Dr. Michael Dewey<\/a> y otros profesionales de la salud de atenci\u00f3n primaria escuchan\u00a0de sus pacientes.<\/p>\n

El domingo 2 de noviembre de 2025 finaliz\u00f3 oficialmente el horario de verano. Atrasamos una hora el reloj y con el cambio de horario podemos renovar nuestro compromiso para dormir mejor.<\/p>\n

Dewey, m\u00e9dico familiar y originario de Colorado, atiende a pacientes en el UCHealth Family Medicine Clinic en Westminster<\/a>.<\/p>\n

Dewey creci\u00f3 en Conifer, cerca de las monta\u00f1as. Le encanta el ciclismo, el snowboard y el senderismo. \u00c9l y su esposa, Jessica, tienen un hijo y una hija.<\/p>\n

\"Dr.
El Dr. Michael Dewey es m\u00e9dico de atenci\u00f3n primaria. Muchos de sus pacientes tienen dificultades para dormir. Les aconseja aprovechar la hora extra de sue\u00f1o que tendr\u00e1n con el cambio de hora oto\u00f1al para empezar a establecer mejores h\u00e1bitos de sue\u00f1o. Foto cortes\u00eda del Dr. Michael Dewey.<\/figcaption><\/figure>\n

La falta de sue\u00f1o puede ser un desaf\u00edo, y es especialmente com\u00fan entre padres con ni\u00f1os peque\u00f1os como los Dewey. Pero todos podemos mejorar nuestra salud al dormir mejor. La falta de sue\u00f1o se ha relacionado con diversos problemas de salud, desde la obesidad hasta el Alzheimer<\/a>.<\/p>\n

Muchos pacientes creen que los medicamentos son la mejor soluci\u00f3n para dormir bien. Sin embargo, Dewey afirma que los cambios en los h\u00e1bitos pueden tener un impacto mucho mayor. Para aproximadamente el 90% de los pacientes, una buena higiene del sue\u00f1o puede marcar la diferencia.<\/p>\n

\u201cTodos llevamos vidas muy ajetreadas y, para mucha gente, es dif\u00edcil encontrar tiempo para s\u00ed mismos. Decimos: \u2018Me quedar\u00e9 despierto una hora m\u00e1s. Har\u00e9 una cosa m\u00e1s\u2019\u201d.<\/p>\n

Pero, seg\u00fan Dewey, \u201chay que priorizarse y cuidarse\u201d.<\/p>\n

El compromiso de dormir lo suficiente es fundamental para una buena salud.<\/p>\n

En nueve de cada diez casos, Dewey afirma que modificar la dieta, la rutina de ejercicio y los h\u00e1bitos de sue\u00f1o puede solucionar los problemas de sue\u00f1o.<\/p>\n

A\u00fan mejor, los buenos h\u00e1bitos de sue\u00f1o pueden tener efectos duraderos, mientras que los medicamentos solo ofrecen soluciones a corto plazo. Adem\u00e1s, los investigadores est\u00e1n descubriendo que las personas duermen m\u00e1s profundamente y con mejor calidad cuando descansan de forma natural, en lugar de depender de medicamentos para dormir.<\/p>\n

7 consejos para aprovechar el cambio de hora oto\u00f1al como trampol\u00edn para dormir mejor<\/strong><\/h2>\n

As\u00ed que, aproveche el cambio de hora oto\u00f1al para dormir mejor. Aqu\u00ed tiene los siete mejores consejos de Dewey para dormir mejor.<\/p>\n

1. Mantenga un horario regular de sue\u00f1o<\/strong><\/h4>\n

Acu\u00e9stese y lev\u00e1ntese aproximadamente a la misma hora todos los d\u00edas, incluso los fines de semana.<\/p>\n

2. Evite la exposici\u00f3n a la luz de los dispositivos electr\u00f3nicos<\/strong><\/h4>\n

Evite <\/a>utilizar y mirar computadoras, tel\u00e9fonos, televisores o laptops, durante al menos 30 minutos antes de irse a dormir.<\/p>\n

3. Cree un entorno propicio para descansar en su habitaci\u00f3n\u00a0<\/strong><\/h4>\n

Mantenga una temperatura fresca. Que su habitaci\u00f3n tenga oscuridad y silencio, y convi\u00e9rtala en un oasis libre de dispositivos electr\u00f3nicos.<\/p>\n

4. Ejercite regularmente y no antes de su hora de dormir<\/strong><\/h4>\n

El ejercicio es excelente, pero si quiere dormir mejor, evite hacerlo al menos 2 horas antes de su hora de dormir.<\/p>\n

5. Evite la cafe\u00edna<\/strong><\/h4>\n

Est\u00e9 atento a su consumo de cafe\u00edna<\/a> y evite ingerirla a partir del mediod\u00eda.<\/p>\n

6. Realice t\u00e9cnicas de relajaci\u00f3n\u00a0<\/strong><\/h4>\n

La respiraci\u00f3n profunda y la relajaci\u00f3n muscular progresiva antes de acostarse pueden ser muy beneficiosas. Usted puede encontrar ideas y gu\u00edas gratuitas de meditaci\u00f3n en la aplicaci\u00f3n (app) de UCHealth.<\/p>\n

7. Converse con su m\u00e9dico primario sobre sus desaf\u00edos para dormir bien<\/strong><\/h4>\n

Si usted est\u00e1 teniendo dificultades para dormir<\/a>, converse con su m\u00e9dico al respecto.<\/p>\n

 <\/p>\n","protected":false},"excerpt":{"rendered":"

El agotamiento y los problemas para dormir encabezan la lista de preocupaciones que el Dr. Michael Dewey y otros profesionales de la salud de atenci\u00f3n primaria escuchan\u00a0de sus pacientes. El domingo 2 de noviembre de 2025 finaliz\u00f3 oficialmente el horario de verano. Atrasamos una hora el reloj y con el cambio de horario podemos renovar […]<\/p>\n","protected":false},"author":2123,"featured_media":86645,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"_relevanssi_hide_post":"","_relevanssi_hide_content":"","_relevanssi_pin_for_all":"","_relevanssi_pin_keywords":"","_relevanssi_unpin_keywords":"","_relevanssi_related_keywords":"","_relevanssi_related_include_ids":"","_relevanssi_related_exclude_ids":"","_relevanssi_related_no_append":"","_relevanssi_related_not_related":"","_relevanssi_related_posts":"","_relevanssi_noindex_reason":"","footnotes":""},"categories":[9192],"tags":[9232,9132,9212],"class_list":["post-86567","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-espanol","tag-salud-mental","tag-traducciones-en-espanol","tag-vida-saludable"],"acf":[],"yoast_head":"\nC\u00f3mo aprovechar el cambio de horario para dormir mejor- UCHealth Today<\/title>\n<meta name=\"description\" content=\"Aproveche las noches m\u00e1s largas para renovar su compromiso de dormir mejor. 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