{"id":1892,"date":"2013-07-19T00:01:49","date_gmt":"2013-07-18T22:01:49","guid":{"rendered":"https:\/\/centrepsico-lleida.es\/?p=1892"},"modified":"2018-06-08T00:34:09","modified_gmt":"2018-06-07T22:34:09","slug":"esmorzar-amb-insomni","status":"publish","type":"post","link":"https:\/\/centrepsico-lleida.es\/ca\/esmorzar-amb-insomni\/","title":{"rendered":"Esmorzar amb insomni"},"content":{"rendered":"<p>L\u2019insomni \u00e9s un dels trastorns del son m\u00e9s freq\u00fcents i recurrents. Per aquesta ra\u00f3 moltes persones acudeixen a consulta psicol\u00f2gica o recorren a f\u00e0rmacs o remeis naturals.<\/p>\n<h3>Per\u00f2 tots els tipus d\u2019insomni s\u00f3n iguals? Quan es recomanable acudir al metge?<\/h3>\n<p>Comencem pel m\u00e9s b\u00e0sic, que \u00e9s l\u2019 insomni? \u00c9s la percepci\u00f3 de incapacitat para dormir de una manera adequada segons les necessitats f\u00edsiques de cada persona, tot i que generalment la mitja d&#8217;hores adequada es troba entre les 6 hores i les 9 hores. Aquesta incapacitat o trastorn pot apar\u00e8ixer de diferents formes:<\/p>\n<ul>\n<li>Dificultat per conciliar el somni.<\/li>\n<li>Despertar-se freq\u00fcentment durant la nit i tenint dificultats per dormir de nou.<\/li>\n<li>Despertar-se m\u00e9s aviat de l\u2019habitual sense poder dormir de nou. Per exemple llevar-se a les 4 o a les 5 del mati, essent l\u2019hora habitual les 8 hores.<\/li>\n<\/ul>\n<p>Les 3 formes d\u2019insomni deriven en cansament i dificultats de concentraci\u00f3 durant la vig\u00edlia, perjudicant seriosament el benestar psicol\u00f2gic i f\u00edsic de la persona si es perllonga en el temps.<\/p>\n<h3>Com prevenim l\u2019insomni?<\/h3>\n<p>Existeixen una s\u00e8rie de recomanacions per mantenir una correcta higiene del son, que preservi un somni REGULAR I REPARADOR. Com ara:<\/p>\n<ul>\n<li>Horari regular de les activitats rutin\u00e0ries, sobretot en relaci\u00f3 a l\u2019hora de llevar-se i anar a dormir, fins i tot en festius i caps de setmana.<\/li>\n<li>Exercici f\u00edsic durant el dia, evitant les \u00faltimes hores del dia.<\/li>\n<li>No menjar en exc\u00e9s abans d\u2019anar a dormir. Procura sopar dues hores abans d\u2019anar a dormir! Sabies que a It\u00e0lia a les 21.30-22 ja dormen havent sopat dues hores abans? Tenim tend\u00e8ncia a sopar tard, i aix\u00f2 complica la conciliaci\u00f3 del son.<\/li>\n<li>Evitar subst\u00e0ncies excitants abans de les 19 hores o fins i tot no prendre\u2019n a partir del migdia (cafe\u00efna, te\u00efna i xantines).<\/li>\n<li>No beure alcohol abans d\u2019anar a dormir. Evita el tabac.<\/li>\n<li>No realitzar al llit activitats com veure la televisi\u00f3, menjar o estudiar i utilitzar-lo per descansar \u00fanicament.<\/li>\n<li>Dormir en la foscor (excepte les migdiades) per indicar al nostre rellotge biol\u00f2gic que \u00e9s hora de dormir.<\/li>\n<li>Durant les migdiades, deixa llum a l\u2019habitaci\u00f3 (per exemple, la persiana mig oberta) perqu\u00e8 el teu rellotge biol\u00f2gic capti la llum, i sobretot, no superis els 20-30 minuts de mig-diada.<\/li>\n<li>Dormir en silenci absolut.<\/li>\n<li>La temperatura ideal es de 18 a 22\u00baC. Es especialment important tenir-ho en compte a l\u2019estiu! El calor dificulta agafar el son.<\/li>\n<li>Sin\u00f3 pots dormir, llevat! Fes alguna cosa relaxant i torna al llit quan tinguis somnol\u00e8ncia, es important que el llit no \u00e9s converteixi en un martiri! o perdr\u00e0 la seva funci\u00f3.<\/li>\n<\/ul>\n<p>I si tens preocupacions, associades a l\u2019estr\u00e8s (coses que has de resoldre) o a problemes personals (conflictes o converses importants) la nostra recomanaci\u00f3 \u00e9s que <strong>escriguis en una llibreta o foli, abans d\u2019anar a dormir<\/strong> per tal de \u201cbuidar\u201d del teu cap all\u00f2 que et pertorba.<\/p>\n<p>Si vius aquestes rumiacions a conseq\u00fc\u00e8ncia de l\u2019estr\u00e8s PLANIFICA la teva jornada, i revisa les <strong>tasques pendents anotades<\/strong> abans d\u2019anar a dormir per recordar-te que ho tens tot preparat.<\/p>\n<p>Si es deu a problemes relacionals, treu-ne conclusions i utilitza auto instruccions positives com ara \u201c aix\u00f2 es resoldr\u00e0\u201d \u201cja ho traslladar\u00e9 dem\u00e0\u201d deixant-ho anotat.<\/p>\n<p>Aquest <strong>darrer esfor\u00e7 cognitiu pot relaxar molt el teu psiquisme<\/strong>.<\/p>\n<h3>Quan he d\u2019acudir al metge? Qui hem pot tractar?<\/h3>\n<p>La definici\u00f3 cl\u00ednica del insomni \u00e9s la seg\u00fcent: <em>L\u2019insomni \u00e9s la dificultat per iniciar o mantenir el son, o no tenir un son reparador durant almenys un mes. Que provoca un malestar cl\u00ednicament significatiu, deteriorament social o laboral o d\u2019altres \u00e0rees importants en el funcionament quotidi\u00e0 de l\u2019individu<\/em>.<\/p>\n<p>Per tant la necessitat de consultar a un metge no tan s\u00f2ls anir\u00e0 lligada a la temporalitat sin\u00f3 tamb\u00e9 a la severitat. De manera que quan l\u2019insomni no respon a 2-3 nits puntuals i afecta severament el nostre rendiment diari (la mitja d\u2019hores que dormim es de 3 o 4, per exemple). Un cop realitzades unes correctes practiques per preservar la higiene del son, es important rec\u00f3rrer al metge de cap\u00e7alera. El metge si ho creu convenient prescriur\u00e0 un tractament farmacol\u00f2gic. No obstant, tamb\u00e9 \u00e9s pot acudir directament al metge especialitzat en psiquiatra.<\/p>\n<p>El que recomanem els especialistes, si el insomni no te cap causa org\u00e0nica i es degut a problemes psicol\u00f2gics com ara preocupacions o estr\u00e9s, \u00e9s <span style=\"text-decoration: underline;\">complementar el tractament farmacol\u00f2gic<\/span> (assignat pel metge o psiquiatra) amb el tractament psicol\u00f2gic, per tant, acudir a un <span style=\"text-decoration: underline;\">psic\u00f2leg amb reconeixement sanitari<\/span>.<\/p>\n","protected":false},"excerpt":{"rendered":"<p>L\u2019insomni \u00e9s un dels trastorns del son m\u00e9s freq\u00fcents i recurrents. Per aquesta ra\u00f3 moltes persones acudeixen a consulta psicol\u00f2gica o recorren a f\u00e0rmacs o remeis naturals. Per\u00f2 tots els tipus d\u2019insomni s\u00f3n iguals? Quan es recomanable acudir al metge? Comencem pel m\u00e9s b\u00e0sic, que \u00e9s l\u2019 insomni? \u00c9s la [&hellip;]<\/p>\n","protected":false},"author":9,"featured_media":1885,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_monsterinsights_skip_tracking":false,"site-sidebar-layout":"left-sidebar","site-content-layout":"plain-container","ast-site-content-layout":"default","site-content-style":"default","site-sidebar-style":"default","ast-global-header-display":"","ast-banner-title-visibility":"","ast-main-header-display":"","ast-hfb-above-header-display":"","ast-hfb-below-header-display":"","ast-hfb-mobile-header-display":"","site-post-title":"","ast-breadcrumbs-content":"","ast-featured-img":"","footer-sml-layout":"","ast-disable-related-posts":"","theme-transparent-header-meta":"default","adv-header-id-meta":"","stick-header-meta":"default","header-above-stick-meta":"","header-main-stick-meta":"","header-below-stick-meta":"","astra-migrate-meta-layouts":"default","ast-page-background-enabled":"default","ast-page-background-meta":{"desktop":{"background-color":"","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""},"tablet":{"background-color":"","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""},"mobile":{"background-color":"","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""}},"ast-content-background-meta":{"desktop":{"background-color":"var(--ast-global-color-5)","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""},"tablet":{"background-color":"var(--ast-global-color-5)","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""},"mobile":{"background-color":"var(--ast-global-color-5)","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""}},"_joinchat":[],"footnotes":""},"categories":[10],"tags":[],"class_list":["post-1892","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-uncategorized-ca"],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v28.7 - https:\/\/yoast.com\/product\/yoast-seo-wordpress\/ -->\n<title>Esmorzar amb insomni - Centre Integral PsiCo Lleida<\/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:\/\/centrepsico-lleida.es\/ca\/esmorzar-amb-insomni\/\" \/>\n<meta property=\"og:locale\" content=\"ca_ES\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Esmorzar amb insomni - Centre Integral PsiCo Lleida\" \/>\n<meta property=\"og:description\" content=\"L\u2019insomni \u00e9s un dels trastorns del son m\u00e9s freq\u00fcents i recurrents. 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