Indice
¿Eres un ave nocturna?
¡Su salud puede verse seriamente afectada! en soymujer queremos dejarte tres tips sobre cosas que hacen las personas que duermen poco o fuera de horario.
Si usted es el tipo de persona que se siente bien despierto todas las noches y cansado todas las mañanas, ya sabe cómo su ritmo interno circadiano -también conocido como su cronotipo- puede sentirse fuera de lugar con el resto de la sociedad. Ser un búho nocturno en un mundo donde la jornada laboral comienza a las 9 a.m. y los restaurantes dejan de servir la cena a las 9 p.m. puede ser molesto, por decir lo menos.
Pero la creciente evidencia también sugiere que hay riesgos reales para la salud asociados con los ciclos de sueño y vigilia que no se alinean con la norma. Hablamos con expertos, y recopilamos las últimas investigaciones, para descubrir todas las formas en que ser un búho nocturno podría ser malo para su salud.
Está ligado a una presión arterial más alta
En un estudio realizado en 2013 en la revista Chronobiology International, los investigadores encontraron que los «tipos vespertinos» eran más que los «tipos matutinos», incluso después de haber controlado la cantidad total de sueño y la calidad del sueño de los participantes.
Andrew Varga, MD, profesor asistente de medicina, pulmonar, cuidados críticos y medicina del sueño en la Escuela de Medicina Icahn y el Sistema de Salud de Mount Sinai, dice que los patrones de estilo de vida como la alimentación poco saludable o la falta de ejercicio pueden contribuir a que los búhos nocturnos tengan una mayor probabilidad de hipertensión. El estrés, tanto fisiológico como psicológico, también puede jugar un papel importante.
Es menos probable que consigas hacer ejercicio para tu salud física y mental
Los búhos nocturnos se describen a sí mismos como personas que se consideran madrugadores, según un resumen de investigación de 2014 publicado en la revista Sleep; también informan que tienen más dificultades para encontrar tiempo para hacer ejercicio y mantener un horario regular de ejercicio.
Las personas del estudio no eran perezosas; eran adultos altamente activos con un promedio de 83 minutos de actividad vigorosa a la semana. Sin embargo, despertarse tarde o ser una persona nocturna hizo que el ejercicio pareciera mucho más difícil. Los búhos nocturnos de las poblaciones menos activas probablemente tendrían aún más dificultades para moverse, según la hipótesis de los autores.
La mayoría de los expertos en acondicionamiento físico están de acuerdo en que la mejor hora del día para hacer ejercicio es diferente para todos, no tiene nada que ver con el ejercicio mental, y que el momento óptimo dependerá del horario y las preferencias de la persona. Pero levantarse temprano y hacer ejercicio a primera hora tiene sus ventajas: Un entrenamiento matutino puede darle energía para que pueda pasar el resto del día, y su rutina no se descarrila si algo inesperado se presenta más tarde.
Comer a altas horas de la madrugada puede llevar a un aumento de peso
«Cuando las personas se acuestan tarde, están viviendo sus vidas y una de las cosas que a menudo hacen es comer», dice el Dr. Varga. «Si tu hora de dormir es a las 3 de la mañana, probablemente estés comiendo alrededor de las 11 p.m. o medianoche, y se sabe que eso crea problemas con la forma en que tu cuerpo maneja y metaboliza los alimentos.»
Algunos expertos creen que esto interrumpe el período natural de ayuno nocturno del cuerpo, lo que puede interferir con su capacidad para quemar grasa. Los búhos nocturnos también son más comunes por día que las aves madrugadoras, según un estudio de 2011 en la revista Obesity-248 más, en promedio, tal vez porque la fuerza de voluntad es menor cuando uno está cansado y nosotros tarde en la noche.
Las personas del estudio no eran perezosas; eran adultos altamente activos con un promedio de 83 minutos de actividad vigorosa a la semana. Sin embargo, despertarse tarde o ser una persona nocturna hizo que el ejercicio pareciera mucho más difícil. Los búhos nocturnos de las poblaciones menos activas probablemente tendrían aún más dificultades para moverse, según la hipótesis de los autores.
La mayoría de los expertos en acondicionamiento físico están de acuerdo en que la mejor hora del día para hacer ejercicio es diferente para todos, y que el momento óptimo dependerá del horario y las preferencias de la persona. Pero levantarse temprano y hacer ejercicio a primera hora tiene sus ventajas: Un entrenamiento matutino puede darle energía para que pueda pasar el resto del día, y su rutina no se descarrila si algo inesperado se presenta más tarde.
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