Cómo plantarle cara al insomnio

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Hola !!!!

Como muchos de vosotros me enviáis mails donde me preguntáis qué podéis hacer para dormir mejor, hoy voy a hablar un poco sobre eso…

Como para mí cada persona es distinta los consejos que os cuento a continuación son en general, porque en el insomnio intervienen muchas cosas.  Aún así, me encantaría que os ayuden.

El tipo de alimentos que decidamos para alimentarnos influyen muchísimo en la calidad del sueño pero, no sólo los alimentos, sino también la hora del día en la que los comamos, al igual que los hábitos de vida que llevamos.

Tenemos costumbre de cenar tarde, y eso, es lo primero que tendríamos que cambiar. Muchas veces nos despertamos durante la noche porque sobrecargamos la función hepática de desintoxicación que suele ser entre la la una y las tres de la madrugada. Cenar tarde, aunque no os lo creáis, son pasadas las 21.00h. Impedimos esta función, porque, como le llega comida, en lugar de llevar los residuos que hemos acumulado durante el día a la puerta de salida, no puede hacerlo porque, claro, tiene que hacerse cargo de ella. Si esto se hace a diario, el cuerpo se agota y se sobrecarga, porque cada vez le cuesta más eliminar lo que no necesita.

Por otro lado, cenar poco a nivel nutritivo tampoco es buena opción ya que si no tenemos un aporte de glucosa constante hasta la hora del desayuno, también nos puede alterar. No os olvidéis que el órgano que más glucosa consume es el cerebro. Por eso es muy importante cenar.

Partiendo de esta base, también podemos tener en cuenta alimentos que sería bueno evitar, por lo menos a diario. Por ejemplo:

  • Los alimentos ricos en proteínas, especialmente la carne roja porque tienen estimulantes como la hipoxantina, por eso es mejor optar por los pescados o cereales.
  • Tampoco abusar de los quesos curados para la noche es buena opción, ya que ejercen una acción hipertensora y estimulante del sistema nervioso

Una muy buena opción son los cereales integrales ya que al ser de absorción lenta nos permiten mantener la glucemia cerebral durante toda la noche.

Las vitaminas del grupo B son las que más influyen en el buen funcionamiento del sistema nervioso y éstas se encuentran en mayor cantidad en los cereales integrales, ya que son los que conservan la mayor parte de las vitaminas y minerales.

Los más destacados para luchar contra el insomnio son:

*La avena, gracias a la avenina tiene una suave acción sedante. Podemos tomarnos un vaso de leche de avena antes de ir a dormir. También podemos tomar leche animal con copos de avena, sobre todo si no hemos comido hidratos a lo largo del día. O también optar por un plato de avena en grano y lo preparamos como si fuera arroz.

*Optar por la malta como sustituto del café o el té  a media tarde o después de cenar, además de relajarnos favorece la digestión.

*Alimentos que tengan triptófano, un aminoácido que es muy importante para formar serotonina y melatonina como el plátano, la leche, el huevo, el bacalao. También el pavo y el pollo tiene bastante.

*Las sopas o cremas de lechuga también son buena opción ya que la lactucina es un sedante y relajante natural.

*Condimentar nuestros platos con azafrán, porque contiene sustancias sedantes ayudándonos a combatir el nerviosismo y el insomnio. Lo podemos preparar en infusión o tomarlo en cápsulas.

*Ponerle semillas de amapola a nuestras cremas ( sin abusar !!!)  o semillas de sésamo, que también nos ayudará a relajarnos.

*Infusiones de tila, melisa  antes de dormir.

Si nos resulta imposible cenar antes de las diez de la noche lo mejor es optar por una merienda completa y nutritiva y cenar algo ligero y digestivo. Siempre es mejor optar por las cenas calientes como las sopas, verduras al vapor, cremas.

Es mejor evitar bacon, quesos, chocolate, berenjena, jamón, salchichas, tomate, espinacas porque contienen tiramina un estimulante cerebral.

la foto
Dormir en cualquier sitio y hora tampoco ayuda demasiado…

También son importantes los hábitos como acostarse siempre a la misma hora y sólo cuando se tenga sueño. Intentar dormir con una almohada que se adapte a nuestras necesidades.

la foto (1)
Dormir con demasiada inclinación puede hacer que te levantes contracturado..

Utilizar la habitación sólo para dormir. También levantarse a la misma hora sin importar lo mal que nos haya costado dormir para no alterar el ciclo del sueño.

Hacer ejercicio físico porque además de las endorfinas que se generan el cuerpo se cansa.

la foto (1)
Nada mejor que salir a caminar…

Darse un baño caliente nos ayuda a relajarnos. Después del baño utilizar cremas con aceite esencial de lavanda nos ayuda a relajarnos evitando el estrés y los trastornos del sueño.

Que comáis mucho y bien!!!

 

4.885 comentarios en “Cómo plantarle cara al insomnio”

  1. Laura

    Buenas Patricia… Llevo siguiendo tus consejos durante varios meses. Comiendo más sano he conseguido bajar unos kilos. Ahora llevo bastante tiempo estancada y no se cómo hacer para bajar el par de kilos que me faltan para lograr mi meta. Que hago

    Responder
  3. Fatima

    Hola Patricia,
    Me gustaría tener una consulta contigo.Soy de Las Palmas de Gran Canaria y ya sea por email o por style. Me ha ido muy bien después de leer tu libro y antes de visitar un nutricionista que ni conozco, prefiero pagar la consulta contigo.Dime por favor, como hago para contactar contigo y como tengo que pagar la consulta. Por favor contéstame. Te saluda Fatima, muchas gracias

    Responder
  4. olga

    Gracias por tus consejos! Me encantan! Son muy efectivos! Y justo ahora que voy super estresada!
    Avisa si vienes a Valencia a alguna conferencia por fa!
    Muchos besitos guapa!

    Responder
  6. Cristina R.

    Hola Patricia !!!!, como para mi eres todo un referente a seguir, te pido que me indiques los pasos a seguir para formarme y poder ser una buena dietista como tú. estoy algo perdida. ¿Qué tengo que hacer?.
    Muchas gracias. Un beso.

    Responder
  7. jessica

    hola patricia: enhorabuena por el blog y por el gran éxito de tu libro, me encantó, es verdad lo que has dicho sobre el insomnio la verdad que mi gran problema eran las cenas nunca se que cenar por desgracia tengo que cenar tarde pk llego tarde del trabajo con lo cual ya no me queda otra que cenar tarde,pero mi pregunta es que como has dicho lo de los cereales por la noche me queda esa duda? pk yo es lo que desayuno? entonces me lié un poko, muchas gracias esa era mi duda, gracias y muchas felicitaciones por tu gran trabajo y esfuerzo que a parte de tu trabajo hagas el honor de escribirnos y estar pendientes de nosotras, por todo ese eres un gran ser. felicidades

    Responder
  8. Elena

    Mmmmmmm que sueño me ha entrado…
    ¡Hola Patricia!
    Algunos de tus consejos los sigo a raja tabla, como cenar antes de las nueve (aquí me ayuda tener un niño pequeño en casa) 😉 o hacer ejercicio, o levantarse a la misma hora (la rutina de la semana), pero los fines de semana me desmadro un poquitín, sobre todo en cuanto a horarios, y se nota bastante. En vez de aprovechar para dormir más, resulta que no duermo de un tirón y acabo casi más cansada que entre semana.
    Los consejos que das sobre los alimentos más apropiados para ayudar a relajarnos por la noche no los conocía así que los apunto.
    ¡Hasta la próxima! ¡Nos leemos!
    P.D: Esta semana me traen tu libro en la librería, ya te contaré.

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  10. Isabel

    Buenos días Patricia,
    Te he escrito un par de veces y siento ser pesada pero me gustaría que me dieras una respuesta cuando pudieras, te lo agradecería mucho.
    Tengo dos niñas de año y medio y cinco años. Yo sigo tus consejos de alimentación, compré tu libro y sigo tu blog, pero no tengo claro que puedo o debo hacer con mis hijas. ¿Pueden tomar agua con limón por la mañana? ¿Qué productos les defienden ahora en invierno de los catarros? No sé si todas las recomendaciones que das para adultos son aplicables a niños.
    Sé que tienes mucho trabajo pero creo que somos muchas las madres que nos hacemos estas preguntas.
    GRACIAS.

    Responder
  11. Cristina

    Hola Patricia
    Te escribo desde Suiza, donde llevo toda mi vida, bueno ya he nacido aquí hace a partir de lúnes 13.10. 40 añitos.
    Estoy super contenta de cumplir esta edad, y no me preguntes el motivo, llevo con esta ilusión toda mi vida!!!
    Bueno voy a ir al grano, llevo un poco de tiempo intentando comer mas sano y llevar una vida mas sana, ya que a raíz de mi trabajo estoy sentada praticamente 8 horas. me he dado cuenta que al comer hidratos de carbono tiendo a engordar muy rápido, por eso los evito y solo como copos de avena en el desayuno con yogurt y frutas del bosque, lo que aquí llamamos Muesli, hecho por mí en casa. pero llevo unas semanas que me doy cuenta que al comerlo tengo hinchazon de barriga y me siento como sie huebiera comido un montón. que debo de hacer? puede que tenga intolerancia a la lactosa? con el queso si como mucha cantidad tambien me pasa, leche no suelo beber. Me gustaría comprar tu libro pero aqui en Suiza es imposible encontrarlo, que pena. Gracias por todos tus buenos consejos y por tu ayuda.
    un abrazo desde Suiza, Cristina

    Responder
  12. Ana

    Hola Patricia!

    Hace tiempo ya que no te escribo aunque os sigo a ti y a tu estupendo hombre valenciano por Instagram y me hacéis sonreír y ver que hay gente que adora a los animales también. Gracias por ello.

    Tu libro me encanta y también tu blog.

    Necesito si puede ser me ayudes, te he comentado en varias ocasiones que tengo a mi perro de 17 meses con lupus y una vasculitis como consecuencia el verano tras una mejoría ha sido terrible y parece que el otoño continúa preocupante, ayer pensé que lo perdía lleno de bultos y todo los ganglios inflamados, le afecta a la piel y tiene heridas importantes con edema, voy a intentar cambiar la medicación convencional con cortisona e inmunosupresores por aceite de salmón salvaje por lo del omega 3 y su poder anti-inflamatorio, ya he comenzado hace unos días, también vamos a iniciar la homeopatía y si tú pudieras aconsejarme algo respecto a la dieta o cualquier otra cosa que se te ocurra te estaré inmensamente agradecida.

    Aparte estoy descubriendo lo mucho que me interesa el tema de la alimentación y la salud a través de ella, algo que he estado aplicando en mi vida hace muchos años, si me orientaras sobre en qué debo formarme de una manera seria para desempeñarlo profesionalmente, hay muchos cursos por ahí pero no estoy segura de ninguno. Gracias bombón y besiños.

    Responder
  14. TINA

    Enhorabuena por la tercera edición.
    Te lo mereces. yo llevo cuatro libros regalados a amigas.
    Echo de menos en instagram alguna foto de tus cenas o comidas, a mí me servían para orientarme.
    y ya… si te animaras a un libro de recetas sería…..
    mil besos y gracias por compartir tus conocimientos

    Responder
  15. Anna

    Hola Patricia!

    Aunque creía que seguía una alimentación bastante sana ultimamente me sentía muy cansada, después de ir al médico resulta que tengo hipoglucemia, tenia los valores de glucosa por el suelo!!

    Me recomendaron comer cada dos horas, y que en las comidas siempre haya verdura y algo de proteína, también que entre horas coma una manzana con una tostada (nunca la fruta sola), o tostada con jamón o salmón.. pero la verdad es que me sigo sintiendo igual, sin energía.. no tengo claro que eso sea lo que realmente necesito; tienes alguna recomendación para los hipoglucemicos?
    Muchas gracias una vez mas por compartir algunos de tus consejos con nosotras!

    Responder
  16. Marian

    Hola Patricia. Enhorabuena por tu blog. Me encanta todo lo que comentas y me parece muy util. ¿Puedes, por favor, explicar cual es el motivo para evitar el jamón por la noche si se padece de insomnio, y a qué jamón te refieres, si serrano, york o ambos?

    Enhorabuena de nuevo.
    Muchos besos.

    Responder
  17. Maria Angeles Ramos Martinez

    Hola Patricia!!!
    Que gran descubrimiento tu blog! Ha sido echar un vistazo y me he enganchado por completo de verdad mi más sincera enhorabuena! .
    Aprovechar también para hacerte una consulta tengo tendencia a tener estreñimiento y retención de líquidos ( sobretodo en las caderas y muslos) me podrías recomendar algún complemento diario xa incorporar a mi dieta?.
    Gracias un saludo

    Responder
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