Seguramente hayas vivido alguna vez, esos sueños inquietantes y casi reales que te han podido provocar emociones negativas como la vergüenza, la ansiedad o el terror. Se trata de las temidas pesadillas. Hoy veremos algunas de las causas y consejos que podrán ayudarte a ahuyentarlas. Conseguir dormir plácidamente está en tus manos.
Recientemente, pude leer en la revista Muy Interesante, un artículo donde se hablaba de los resultados de un nuevo estudio realizado por investigadores de la Universidad de Turku y el Instituto Nacional de Salud y Bienestar (Finlandia) publicado en la revista Sleep, donde se afirmaba que los síntomas claves de la depresión y del insomnio son los predictores más fiables de tener pesadillas frecuentemente mientras dormimos.
Se descubrió que el 28,4% de los voluntarios que presentaba síntomas severos de depresión formaba parte del grupo que tenía pesadillas de forma asidua. Lo mismo sucedió con los participantes con insomnio frecuente, representando el 17,1% de ellos.
Otras causas que generan la aparición de pesadillas en el sueño son:
- Debido al estrés o la ansiedad: cuando nos sentimos ansiosos o nerviosos es común experimentar pesadillas como una manifestación de nuestro estado emocional. Los cambios muy radicales en nuestra vida también pueden hacer que tengamos pesadillas debido a la tensión que nos generan.
- Como respuesta a una situación traumática: es frecuente que cuando pasamos por una situación que nos haya generado un impacto muy profundo como por ejemplo un accidente, un secuestro o incluso la muerte de un familiar, experimentemos pesadillas. Nuestros recuerdos, conscientes o inconscientes, son factores determinantes en el sueño, y en el caso de las experiencias negativas pueden traducirse en pesadillas.
- Por factores externos: Si durante el sueño hay algo que físicamente nos genera algún tipo de incomodidad, esto podría manifestarse en forma de pesadilla. Por ejemplo cuando hay algún ruido en casa, cuando al dormir no respiramos bien (podríamos soñar que nos ahogamos), cuando no estamos cómodos en la cama etc. Al dormir es posible que no seamos conscientes de estos detalles, pero nuestro cerebro los incorpora al sueño pudiendo acabar en episodios angustioso.
- Causado por malas condiciones de salud: algunas enfermedades o condiciones pueden llevarnos a experimentar pesadillas, por ejemplo una fiebre muy elevada o determinados problemas respiratorios como la apnea del sueño, que dificultan el descanso y pueden conducir a sueños perturbadores.
- En el caso de los niños: hay algo que todos en nuestra infancia hemos tenido en común: los miedos y pesadillas, y es que efectivamente en niños mayores de 5 años las pesadillas son tan comunes que pudieran experimentarlas hasta una vez a la semana. Hay muchas opiniones al respecto, pero algunos especialistas sostienen que esto se debe a que durante la infancia estamos en constante proceso de aprendizaje lo que puede desatar tensiones en los pequeños. Además no hay que olvidar lo fáciles de impactar que son los niños, cualquier recuerdo negativo puede convertirse en un sueño angustioso.
A continuación te detallo algunos consejos que recomiendan los expertos para evitar las pesadillas y dormir bien:
- Como ya hemos visto, el estrés es uno de los principales causantes de las pesadillas, por eso es importante hacer un esfuerzo para reducir la tensión de nuestra vida, de este modo no podrán interferir en nuestro sueño. (Si quieres puedes visitar el artículo sobre cómo combatir el estrés.
- Evita a toda costa, consumir los estimulantes como el café, el té, los refrescos, las bebidas energizantes e incluso el alcohol antes de dormir, ya que pueden aumentar nuestra posibilidad de sufrir pesadillas.
- Cena ligero, una cena demasiado pesada podría generarte malestar físico que, al intervenir con la calidad de tu sueño, puede llevarte a tener pesadillas
- Si en casa hay ruidos durante la noche, por ejemplo el sonido del aire acondicionado, la calefacción, las tuberías etc, es recomendable dormir con tapones. Aunque posiblemente tú no seas consciente del ruido, el cerebro puede detectarlo y al ser una perturbación molesta, convertirlo en pesadillas. Lo mismo pasa con dormir con la televisión puesta, no es recomendado dormirnos viéndola sin haberla apagado antes de dormirnos. ya que aunque nosotros no seamos cocientes del ruido que emite, nuestro cerebro si lo es.
- Has ejercicio y utiliza técnicas de relajación. La actividad física te ayudará a dormir mucho mejor, mientras que disciplinas como el yoga o la meditación son de gran ayuda para liberar tensiones.
- Los niños entre 5 y 12 años experimentan de forma más común las pesadillas, entre otras cosas porque son muy impresionables. Evita que tu pequeño vea televisión antes de acostarse a dormir, tampoco permitas que viva tensiones fuertes, como ver algo que le genere miedo, presenciar una discusión, etc.
- Si las pesadillas se han iniciado a raíz de un tratamiento médico, lo recomendable es que visites a un especialista para detectar la causa de esta respuesta. Del mismo modo si, lejos de ser algo ocasional, se vuelve muy frecuente lo recomendable es buscar ayuda especializada.
No hay que olvidar que experimentar pesadillas de vez en cuando es algo normal, pero si por alguna razón tienes estos sueños de forma muy habitual te recomendamos seguir estos consejos y/o visitar a un especialista para detectar la causa de este problema.
Nos vemos en el siguiente post. Gracias por leer.
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