{"id":503,"date":"2025-04-17T06:24:18","date_gmt":"2025-04-17T04:24:18","guid":{"rendered":"https:\/\/nelsonrazo.com\/nutricion\/?p=503"},"modified":"2025-04-17T06:24:19","modified_gmt":"2025-04-17T04:24:19","slug":"usar-el-telefono-de-noche-sabotea-tu-sueno","status":"publish","type":"post","link":"https:\/\/nelsonrazo.com\/nutricion\/2025\/04\/17\/usar-el-telefono-de-noche-sabotea-tu-sueno\/","title":{"rendered":"Usar el tel\u00e9fono de noche sabotea tu sue\u00f1o"},"content":{"rendered":"\n<p class=\"wp-block-paragraph\">Todos hemos pasado por eso: tumbados en la cama, navegando por las redes sociales o respondiendo un \u00faltimo correo electr\u00f3nico antes de irnos a dormir. Aunque parezca inofensivo, este ritual nocturno podr\u00eda estar afectando tu sue\u00f1o y tu salud en general. Analicemos por qu\u00e9 usar el tel\u00e9fono por la noche puede interrumpir tu descanso y qu\u00e9 puedes hacer para solucionarlo.<\/p>\n\n\n\n<h3 class=\"wp-block-heading\">El problema de la luz azul<\/h3>\n\n\n\n<p class=\"wp-block-paragraph\">Tu tel\u00e9fono emite luz azul, que imita la luz del d\u00eda y enga\u00f1a a tu cerebro para que se mantenga alerta cuando deber\u00eda estar descansando. Esta luz suprime la melatonina, la hormona que regula el ciclo sue\u00f1o-vigilia, lo que dificulta conciliar el sue\u00f1o y permanecer dormido.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Incluso tan solo 30 minutos frente a una pantalla antes de acostarte pueden retrasar la producci\u00f3n de melatonina, dej\u00e1ndote aturdido e irritable al d\u00eda siguiente. A\u00f1ade a lo anterior que con el tiempo, esta interrupci\u00f3n puede provocar problemas cr\u00f3nicos de sue\u00f1o y fatiga. Y da\u00f1ar tu capacidad de recuperarte cada noche.<\/p>\n\n\n\n<h3 class=\"wp-block-heading\">El da\u00f1o de la estimulaci\u00f3n mental<\/h3>\n\n\n\n<p class=\"wp-block-paragraph\">Pero no se trata solo de la luz, lo que haces con tu tel\u00e9fono tambi\u00e9n importa. Ya sea que est\u00e9s leyendo malas noticias o ri\u00e9ndote de memes, la estimulaci\u00f3n mental mantiene tu cerebro activo cuando deber\u00eda estar relaj\u00e1ndose.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Este mayor estado de alerta retrasa la conciliaci\u00f3n del sue\u00f1o y reduce la calidad del descanso. Incluso el contenido alegre o emocionante puede desencadenar respuestas emocionales que dificultan conciliar el sue\u00f1o.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Y recordemos que lo que m\u00e1s prolifera en las redes sociales y en las noticias no es precisamente informaci\u00f3n relajante, sino todo lo contrario.<\/p>\n\n\n\n<h3 class=\"wp-block-heading\">El sue\u00f1o interrumpido perjudica la recuperaci\u00f3n<\/h3>\n\n\n\n<p class=\"wp-block-paragraph\">\u00bfCrees que est\u00e1s a salvo si dejas el tel\u00e9fono en la mesita de noche? Pi\u00e9nsalo de nuevo. Las notificaciones, las vibraciones y las alertas pueden despertarte durante toda la noche, impidi\u00e9ndote alcanzar un sue\u00f1o REM (Rapid Eye Movement) profundo y reparador.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Sin suficiente sue\u00f1o REM, tu estado de \u00e1nimo, memoria y salud en general pueden verse afectados. Y esta afectaci\u00f3n pude adem\u00e1s acumularse con el tiempo e influir de manera adversa en la funci\u00f3n metab\u00f3lica; por ejemplo <a href=\"https:\/\/nelsonrazo.com\/nutricion\/2024\/06\/21\/no-dormir-bien-promueve-la-resistencia-a-la-insulina\/\">promoviendo la resistencia a la insulina<\/a>.<\/p>\n\n\n\n<h3 class=\"wp-block-heading\">Consejos sencillos para dormir mejor<\/h3>\n\n\n\n<p class=\"wp-block-paragraph\">\u00bfLa buena noticia? Peque\u00f1os cambios pueden marcar una gran diferencia:<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Apaga el tel\u00e9fono temprano<\/strong>: Deja de usar dispositivos electr\u00f3nicos al menos 60 minutos antes de acostarte para que tu cerebro tenga tiempo de relajarse.<\/li>\n\n\n\n<li><strong>Usa un filtro de luz azul<\/strong>: Muchos tel\u00e9fonos tienen configuraciones para reducir la exposici\u00f3n a la luz azul por la noche. Alternativamente puedes usar lentes con filtro de luz azul despu\u00e9s que se meta el sol.<\/li>\n\n\n\n<li><strong>Mant\u00e9n tu tel\u00e9fono fuera del alcance<\/strong>: Carga tu tel\u00e9fono en otra habitaci\u00f3n o ponlo en modo avi\u00f3n o \u00abNo molestar\u00bb para evitar interrupciones nocturnas.<\/li>\n<\/ul>\n\n\n\n<p class=\"wp-block-paragraph\">Al crear una rutina para dormir sin tel\u00e9fono, no solo mejorar\u00e1s tu sue\u00f1o, sino que tambi\u00e9n te despertar\u00e1s sinti\u00e9ndote m\u00e1s fresco y listo para afrontar el d\u00eda. Adem\u00e1s, recuerda que de la calidad del sue\u00f1o tambi\u00e9n depende nuestra <a href=\"https:\/\/nelsonrazo.com\/nutricion\/2025\/03\/20\/el-sueno-tu-arma-secreta-para-la-salud-mental\/\">salud mental<\/a> e <a href=\"https:\/\/cuidatehoy.com\/la-falta-de-sueno-debilita-el-sistema-inmunitario\/\">inmunitaria<\/a>.<\/p>\n\n\n\n<h3 class=\"wp-block-heading\">\u00bfList@ para tomar el control de tu salud?<\/h3>\n\n\n\n<p class=\"wp-block-paragraph\">Si la falta de sue\u00f1o est\u00e1 afectando tu energ\u00eda y bienestar, es hora de hacer cambios duraderos. Como nutri\u00f3logo enfocado en salud metab\u00f3lica, ayudo a mis pacientes a dise\u00f1ar un plan hol\u00edstico que contribuya a dormir mejor y a mejorar su salud en general.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Trabajemos juntos para crear h\u00e1bitos que te ayuden a sentirte lleno de energ\u00eda todo el d\u00eda. <a href=\"https:\/\/nelsonrazo.com\/nutricion\/agenda-tu-consulta\/\">Agenda una consulta<\/a> hoy.<\/p>\n\n\n\n<details class=\"wp-block-details is-layout-flow wp-block-details-is-layout-flow\"><summary>Referencias<\/summary>\n<p class=\"has-small-font-size wp-block-paragraph\">Gooley, J. J., et al. (2011). Exposure to room light before bedtime suppresses melatonin onset and shortens melatonin duration in humans. <em>The Journal of Clinical Endocrinology &amp; Metabolism<\/em>, <em>96<\/em>(3), E463-E472. <a href=\"https:\/\/doi.org\/10.1210\/jc.2010-2098\">https:\/\/doi.org\/10.1210\/jc.2010-2098<\/a><\/p>\n\n\n\n<p class=\"has-small-font-size wp-block-paragraph\">Gringras, P., et al. (2015). Bigger, brighter, bluer-better? Current light-emitting devices\u2013adverse sleep properties and preventative strategies. <em>Frontiers in public health<\/em>, <em>3<\/em>, 233. <a href=\"https:\/\/doi.org\/10.3389\/fpubh.2015.00233\">https:\/\/doi.org\/10.3389\/fpubh.2015.00233<\/a><\/p>\n\n\n\n<p class=\"has-small-font-size wp-block-paragraph\">He, J. W., et al. (2020). Effect of restricting bedtime mobile phone use on sleep, arousal, mood, and working memory: a randomized pilot trial. <em>PloS one<\/em>, <em>15<\/em>(2), e0228756. <a href=\"https:\/\/doi.org\/10.1371\/journal.pone.0228756\">https:\/\/doi.org\/10.1371\/journal.pone.0228756<\/a><\/p>\n\n\n\n<p class=\"has-small-font-size wp-block-paragraph\">Heo, J. Y., et al. (2017). Effects of smartphone use with and without blue light at night in healthy adults: A randomized, double-blind, cross-over, placebo-controlled comparison. <em>Journal of psychiatric research<\/em>, <em>87<\/em>, 61-70. <a href=\"https:\/\/doi.org\/10.1016\/j.jpsychires.2016.12.010\">https:\/\/doi.org\/10.1016\/j.jpsychires.2016.12.010<\/a><\/p>\n\n\n\n<p class=\"has-small-font-size wp-block-paragraph\">H\u00f6hn, C., et al. (2021). Preliminary results: the impact of smartphone use and short-wavelength light during the evening on circadian rhythm, sleep and alertness. <em>Clocks &amp; sleep<\/em>, <em>3<\/em>(1), 66-86. <a href=\"https:\/\/doi.org\/10.3390\/clockssleep3010005\">https:\/\/doi.org\/10.3390\/clockssleep3010005<\/a><\/p>\n<\/details>\n\n\n\n<p class=\"has-small-font-size wp-block-paragraph\"><strong>Descargo de responsabilidad:\u00a0<\/strong>esta publicaci\u00f3n tiene fines informativos \u00fanicamente y no debe interpretarse como consejo m\u00e9dico o nutricional personalizado. Consulta siempre a un profesional de la salud antes de realizar cualquier cambio en tu r\u00e9gimen de medicaci\u00f3n o alimentaci\u00f3n.<\/p>\n","protected":false},"excerpt":{"rendered":"<p>\u00bfSab\u00edas que la luz azul de tu tel\u00e9fono puede interrumpir tu sue\u00f1o? La luz azul emitida por las pantallas suprime la melatonina, la hormona responsable de regular tu ciclo sue\u00f1o-vigilia.<\/p>\n","protected":false},"author":1,"featured_media":506,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_themeisle_gutenberg_block_has_review":false,"_jetpack_memberships_contains_paid_content":false,"footnotes":""},"categories":[110,77],"tags":[108,112,11,113,10,109,111],"class_list":["post-503","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-habitos","category-salud","tag-dormir","tag-luz-azul","tag-metabolismo","tag-pantallas","tag-salud-metabolica","tag-sueno","tag-telefono"],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v27.7 - https:\/\/yoast.com\/product\/yoast-seo-wordpress\/ -->\n<title>Usar el tel\u00e9fono de noche sabotea tu sue\u00f1o - Nelson Razo | Nutri\u00f3logo<\/title>\n<meta name=\"description\" content=\"La luz azul emitida por la pantalla del tel\u00e9fono suprime la melatonina, la hormona responsable de regular tu ciclo sue\u00f1o-vigilia.\" \/>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/nelsonrazo.com\/nutricion\/2025\/04\/17\/usar-el-telefono-de-noche-sabotea-tu-sueno\/\" \/>\n<meta property=\"og:locale\" content=\"es_ES\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Usar el tel\u00e9fono de noche sabotea tu sue\u00f1o - 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