{"id":22089,"date":"2021-06-03T11:00:51","date_gmt":"2021-06-03T09:00:51","guid":{"rendered":"https:\/\/www.mgc.es\/?p=22089"},"modified":"2021-06-04T10:04:45","modified_gmt":"2021-06-04T08:04:45","slug":"la-privacio-del-son-que-passa-quan-no-dorms-prou","status":"publish","type":"post","link":"https:\/\/www.mgc.es\/ca\/blog\/la-privacio-del-son-que-passa-quan-no-dorms-prou\/","title":{"rendered":"La privaci\u00f3 del son: qu\u00e8 passa quan no dorms prou"},"content":{"rendered":"<div id=\"ez-toc-container\" class=\"ez-toc-v2_0_82_2 counter-hierarchy ez-toc-counter ez-toc-custom ez-toc-container-direction\">\n<div class=\"ez-toc-title-container\"><p class=\"ez-toc-title\" style=\"cursor:inherit\">\u00cdndex de continguts<\/p>\n<\/div><nav><ul class='ez-toc-list ez-toc-list-level-1 ' ><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-1\" href=\"https:\/\/www.mgc.es\/ca\/blog\/la-privacio-del-son-que-passa-quan-no-dorms-prou\/#Per_que_es_important_el_son\" >Per qu\u00e8 \u00e9s important el son<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-2\" href=\"https:\/\/www.mgc.es\/ca\/blog\/la-privacio-del-son-que-passa-quan-no-dorms-prou\/#Que_passa_si_no_dorms_prou\" >Qu\u00e8 passa si no dorms prou<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-3\" href=\"https:\/\/www.mgc.es\/ca\/blog\/la-privacio-del-son-que-passa-quan-no-dorms-prou\/#Una_nit_sense_dormir\" >Una nit sense dormir<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-4\" href=\"https:\/\/www.mgc.es\/ca\/blog\/la-privacio-del-son-que-passa-quan-no-dorms-prou\/#Unes_quantes_nits_sense_dormir\" >Unes quantes nits sense dormir<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-5\" href=\"https:\/\/www.mgc.es\/ca\/blog\/la-privacio-del-son-que-passa-quan-no-dorms-prou\/#Unes_quantes_setmanes_sense_dormir\" >Unes quantes setmanes sense dormir<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-6\" href=\"https:\/\/www.mgc.es\/ca\/blog\/la-privacio-del-son-que-passa-quan-no-dorms-prou\/#Les_consequencies_de_no_dormir\" >Les conseq\u00fc\u00e8ncies de no dormir<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-7\" href=\"https:\/\/www.mgc.es\/ca\/blog\/la-privacio-del-son-que-passa-quan-no-dorms-prou\/#6_Consells_per_dormir_millor\" >6 Consells per dormir millor<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-8\" href=\"https:\/\/www.mgc.es\/ca\/blog\/la-privacio-del-son-que-passa-quan-no-dorms-prou\/#Practica_la_relaxacio\" >Practica la relaxaci\u00f3<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-9\" href=\"https:\/\/www.mgc.es\/ca\/blog\/la-privacio-del-son-que-passa-quan-no-dorms-prou\/#Prova_la_terapia_cognitivoconductual_TCC\" >Prova la ter\u00e0pia cognitivoconductual (TCC)<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-10\" href=\"https:\/\/www.mgc.es\/ca\/blog\/la-privacio-del-son-que-passa-quan-no-dorms-prou\/#Segueix_una_rutina\" >Segueix una rutina<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-11\" href=\"https:\/\/www.mgc.es\/ca\/blog\/la-privacio-del-son-que-passa-quan-no-dorms-prou\/#Fes_exercici\" >Fes exercici<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-12\" href=\"https:\/\/www.mgc.es\/ca\/blog\/la-privacio-del-son-que-passa-quan-no-dorms-prou\/#La_%E2%80%98higiene_del_son_es_clau\" >La \u2018higiene\u2019 del son \u00e9s clau<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-13\" href=\"https:\/\/www.mgc.es\/ca\/blog\/la-privacio-del-son-que-passa-quan-no-dorms-prou\/#Suprimeix_el_consum_destimulants\" >Suprimeix el consum d&#8217;estimulants<\/a><\/li><\/ul><\/nav><\/div>\n\n<figure class=\"wp-block-image size-large\"><img loading=\"lazy\" decoding=\"async\" width=\"800\" height=\"533\" src=\"https:\/\/www.mgc.es\/wp-content\/uploads\/2021\/06\/insomnio32.jpg\" alt=\"\" class=\"wp-image-22080\" srcset=\"https:\/\/www.mgc.es\/wp-content\/uploads\/2021\/06\/insomnio32.jpg 800w, https:\/\/www.mgc.es\/wp-content\/uploads\/2021\/06\/insomnio32-440x293.jpg 440w, https:\/\/www.mgc.es\/wp-content\/uploads\/2021\/06\/insomnio32-768x512.jpg 768w\" sizes=\"auto, (max-width: 800px) 100vw, 800px\" \/><\/figure>\n\n\n\n<p>Sembla que els nadons (i tamb\u00e9 els adolescents) dormen una bona part del temps; en canvi, la gent gran sovint veuen apuntar el dia. Quan ens fem vells, minva la necessitat de dormir, per\u00f2 reposar \u00e9s essencial per a la vida di\u00e0ria. Per trobar-se en plena forma, la majoria dels adults ha de dormir una mitjana de vuit hores cada dia.<\/p>\n\n\n\n<p>Ens demanem, per\u00f2, qu\u00e8 passa si no aconsegueixes de dormir un per\u00edode prolongat de temps. T&#8217;ho expliquem a continuaci\u00f3.<\/p>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Per_que_es_important_el_son\"><\/span><strong>Per qu\u00e8 \u00e9s important el son<\/strong><strong><\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Passem adormits un ter\u00e7 de la vida. Hi ha teories que suggereixen que aquests per\u00edodes ajuden a processar la informaci\u00f3 rebuda durant el dia i, alhora, que reparen i reequilibren el cos tant f\u00edsicament com mentalment. En realitat, \u00e9s un per\u00edode molt actiu, durant el qual intervenen mecanismes de processament, restauraci\u00f3, guariment i enfortiment. La ci\u00e8ncia ha demostrat que el son influeix en tots els sistemes fisiol\u00f2gics del cos, com ara el sistema immunitari, i t\u00e9 impacte en la salut mental, el pes i la qualitat de vida.<\/p>\n\n\n\n<p>A m\u00e9s a m\u00e9s, el son ens ajuda a consolidar els records. El cervell processa una pila d&#8217;informaci\u00f3 durant el dia i, mentre dormim, una part de la informaci\u00f3 es transfereix de la mem\u00f2ria immediata a la mem\u00f2ria remota.<\/p>\n\n\n\n<p>El son tamb\u00e9 ens ajuda a protegir el sistema immunitari. Quan tenim una infecci\u00f3, el cos allibera agents qu\u00edmics que indueixen al son, entre altres accions. Hi ha certes proves que indiquen que els qui responen a la infecci\u00f3 dormint m\u00e9s hores es recuperen abans de la malaltia. S&#8217;ha fet pal\u00e8s que la privaci\u00f3 del son t\u00e9 efectes negatius en el sistema immunitari. Ara b\u00e9, no se sap quins mecanismes hi actuen.<\/p>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Que_passa_si_no_dorms_prou\"><\/span><strong>Qu\u00e8 passa si no dorms prou<\/strong><strong><\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Els problemes relacionats amb la privaci\u00f3 del son s&#8217;acumulen, i empitjoren fins que la situaci\u00f3 no canvia. Una nit d&#8217;insomni pot causar irritaci\u00f3, per\u00f2 si s\u00f3n diverses nits se&#8217;n ressent la teva capacitat de concentraci\u00f3 i el teu humor.<\/p>\n\n\n\n<p>Ara b\u00e9, el problema esdev\u00e9 greu quan parlem de setmanes o mesos d&#8217;insomni, que poden causar complicacions importants, com ara hipertensi\u00f3, obesitat i diabetis. Tot seguit enumerem les conseq\u00fc\u00e8ncies despr\u00e9s d&#8217;una nit d&#8217;insomni, d&#8217;unes quantes o b\u00e9 de moltes nits sense dormir:<\/p>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Una_nit_sense_dormir\"><\/span><strong>Una nit sense dormir<\/strong><strong><\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Si passes una nit en blanc tindr\u00e0s mal humor, no et podr\u00e0s concentrar i estar\u00e0s cansat i irritable. Tamb\u00e9 pot ser que tinguis m\u00e9s gana.<\/p>\n\n\n\n<p>El son \u00e9s un proc\u00e9s molt complex que es divideix en quatre fases, i t\u00e9 com a funci\u00f3 restaurar el cos i la ment. Aquestes fases, que es repeteixen al llarg de la nit, conformen el cicle del son. Totes quatre s\u00f3n vitals per restablir la musculatura, consolidar la mem\u00f2ria, regular la secreci\u00f3 hormonal i equilibrar el creixement i la sensaci\u00f3 de gana.<\/p>\n\n\n\n<p>Quan no dormim prou \u00e9s possible que ens trobem amb aquests problemes:<\/p>\n\n\n\n<ul class=\"wp-block-list\"><li>Ens \u00e9s impossible de concentrar-nos.<\/li><li>No podem prendre decisions ni controlar la irritaci\u00f3.<\/li><li>\u00c9s ben probable que mengem m\u00e9s (cap a 300 calories addicionals) en cerca d&#8217;una mica m\u00e9s d&#8217;energia per al cos.<\/li><\/ul>\n\n\n\n<figure class=\"wp-block-image size-large\"><img loading=\"lazy\" decoding=\"async\" width=\"800\" height=\"533\" src=\"https:\/\/www.mgc.es\/wp-content\/uploads\/2021\/06\/mujer_insomne2.jpg\" alt=\"\" class=\"wp-image-22082\" srcset=\"https:\/\/www.mgc.es\/wp-content\/uploads\/2021\/06\/mujer_insomne2.jpg 800w, https:\/\/www.mgc.es\/wp-content\/uploads\/2021\/06\/mujer_insomne2-440x293.jpg 440w, https:\/\/www.mgc.es\/wp-content\/uploads\/2021\/06\/mujer_insomne2-768x512.jpg 768w\" sizes=\"auto, (max-width: 800px) 100vw, 800px\" \/><\/figure>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Unes_quantes_nits_sense_dormir\"><\/span><strong>Unes quantes nits sense dormir<\/strong><strong><\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Despr\u00e9s de diverses nits sense dormir, o de dormint molt malament, \u00e9s probable que cada cop et sigui m\u00e9s dif\u00edcil de concentrar-te o de prendre decisions, i tinguis m\u00e9s propensi\u00f3 a patir accidents. Tamb\u00e9 pots estar trist i deprimit: la privaci\u00f3 cr\u00f2nica del son comporta trastorns psicol\u00f2gics greus a llarg termini, com ara l&#8217;ansietat i la depressi\u00f3.<\/p>\n\n\n\n<p>El son de qualitat \u00e9s tan important com la dieta o l&#8217;exercici; de manera que cal resoldre al m\u00e9s aviat possible les alteracions del son.<\/p>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Unes_quantes_setmanes_sense_dormir\"><\/span><strong>Unes quantes setmanes sense dormir<\/strong><strong><\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Un per\u00edode llarg sense dormir pot causar estralls en la salut. Amb nom\u00e9s una setmana de nits en blanc, probablement et tornar\u00e0s intolerant en extrem, la libido et caur\u00e0 en picat i veur\u00e0s com s&#8217;altera la teva funci\u00f3 cognitiva.<\/p>\n\n\n\n<p>Si no dorms tindr\u00e0s apatia, t&#8217;ensopir\u00e0s, reclamar\u00e0s de manera sobtada sucre, et trobar\u00e0s completament err\u00e0tic a l&#8217;hora de prendre decisions i et far\u00e0 la sensaci\u00f3 d&#8217;inestabilitat total. La incapacitat de concentraci\u00f3 far\u00e0 que caigui el teu rendiment a la feina i en l&#8217;esport.<\/p>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Les_consequencies_de_no_dormir\"><\/span><strong>Les conseq\u00fc\u00e8ncies de no dormir<\/strong><strong><\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Una manca prolongada de son pot afectar el sistema immunitari, i aquest fet ens predisposa als refredats i als catarros. Tamb\u00e9 pot influir en la salut intestinal.<\/p>\n\n\n\n<p>No dormir s&#8217;associa a l&#8217;augment del ritme card\u00edac i de la pressi\u00f3 arterial, cosa que fa cr\u00e9ixer, al seu torn, el risc de patir obesitat. Segons els resultats publicats, un estudi revelava que els participants que dormien menys de set hores di\u00e0ries tenien m\u00e9s tirada a estar grassos, i m\u00e9s risc de caure en l&#8217;obesitat.<\/p>\n\n\n\n<p>Es pensa que la gent que no dorm prou t\u00e9 nivells baixos de leptina, l&#8217;hormona reguladora de la gana, i \u00edndexs elevats de grelina, l&#8217;hormona que provoca la sensaci\u00f3 de fam. Tamb\u00e9 afecta el processament de la glucosa, fet que implica m\u00e9s risc de patir diabetis de tipus 2.<\/p>\n\n\n\n<p>\u00c9s ben clar i hi estar\u00e0s d&#8217;acord: dormir \u00e9s <em>realment <\/em>important per a la salut, tant la mental com la f\u00edsica.<\/p>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"6_Consells_per_dormir_millor\"><\/span><strong>6 Consells per dormir millor<\/strong><strong><\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Molta gent cau en la temptaci\u00f3 de prendre somn\u00edfers com a soluci\u00f3. Normalment, per\u00f2, tenen efectes adversos significatius, comen\u00e7ant pel fet que creen depend\u00e8ncia, eleven el risc de tenir fatiga durant el dia i, a mesura que es consumeixen, perden efectivitat, cosa que ens pot obligar a augmentar-ne les dosis.<\/p>\n\n\n\n<p>Tot seguit enumerem uns quants consells que val la pena de seguir.<\/p>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Practica_la_relaxacio\"><\/span><strong>Practica la relaxaci\u00f3<\/strong><strong><\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Hi ha t\u00e8cniques molt efectives de relaxaci\u00f3, comen\u00e7ant pels exercicis de respiraci\u00f3 i de meditaci\u00f3. Prova-ho amb alguna app d&#8217;ajuda per dormir que pots baixar d&#8217;Internet.<\/p>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Prova_la_terapia_cognitivoconductual_TCC\"><\/span><strong>Prova la ter\u00e0pia cognitivoconductual (TCC)<\/strong><strong><\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Aquesta ter\u00e0pia, que s&#8217;aplica durant un temps limitat i serveix per tractar diversos trastorns psicol\u00f2gics, pot ser \u00fatil per reduir l&#8217;ansietat i els patrons de pensament que tendeixen a mantenir-te despert.<\/p>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Segueix_una_rutina\"><\/span><strong>Segueix una rutina<\/strong><strong><\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Ves al llit i lleva&#8217;t a hores prefixades, fins i tot els caps de setmana. Aix\u00f2 t&#8217;ajudar\u00e0 a fer que el cos s&#8217;acostumi a una pauta regular del son.<\/p>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Fes_exercici\"><\/span><strong>Fes exercici<\/strong><strong><\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Hem parlat molt sobre els beneficis de l&#8217;exercici, als quals afegim que ajuda a fixar el ritme circadiari. Recorda, per\u00f2, que no has de fer exercici intens abans d&#8217;anar a dormir.<\/p>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"La_%E2%80%98higiene_del_son_es_clau\"><\/span><strong>La \u2018higiene\u2019 del son \u00e9s clau<\/strong><strong><\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Mantingues l&#8217;habitaci\u00f3 a una temperatura confortable, compra&#8217;t un bon matal\u00e0s i desconnecta tots els dispositius electr\u00f2nics, com ara els m\u00f2bils i les tauletes quan vagis al llit.<\/p>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Suprimeix_el_consum_destimulants\"><\/span><strong>Suprimeix el consum d&#8217;estimulants<\/strong><strong><\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Evita la cafe\u00efna i l&#8217;alcohol a la tarda. I pel que fa als \u00e0pats, seria ideal que no anessis a dormis sense que no hagin passat 2 o 3 hores despr\u00e9s de sopar.<\/p>\n\n\n\n<p>I, finalment, si res d&#8217;aix\u00f2 que hem explicat et fa servei, explica-li el cas al metge de fam\u00edlia, que et suggerir\u00e0 diferents possibilitats per resoldre el problema.<\/p>\n","protected":false},"excerpt":{"rendered":"<p>Sembla que els nadons (i tamb\u00e9 els adolescents) dormen una bona part del temps; en canvi, la gent gran sovint veuen apuntar el dia. Quan ens fem vells, minva la necessitat de dormir, per\u00f2 reposar \u00e9s essencial per a la vida di\u00e0ria. Per trobar-se en plena forma, la majoria dels adults ha de dormir una [&hellip;]<\/p>\n","protected":false},"author":3,"featured_media":22080,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[659,15],"tags":[],"class_list":["post-22089","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-benestar","category-salut"],"featured_image_src":"https:\/\/www.mgc.es\/wp-content\/uploads\/2021\/06\/insomnio32.jpg","author_info":{"display_name":"Revista Inter\u00e8s Mutu","author_link":"https:\/\/www.mgc.es\/ca\/blog\/author\/interesmutu\/"},"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v27.5 - https:\/\/yoast.com\/product\/yoast-seo-wordpress\/ -->\n<title>La privaci\u00f3 del son: qu\u00e8 passa quan no dorms prou - MGC M\u00fatua<\/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:\/\/www.mgc.es\/ca\/blog\/la-privacio-del-son-que-passa-quan-no-dorms-prou\/\" \/>\n<meta property=\"og:locale\" content=\"ca_ES\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"La privaci\u00f3 del son: qu\u00e8 passa quan no dorms prou - MGC M\u00fatua\" \/>\n<meta property=\"og:description\" content=\"Sembla que els nadons (i tamb\u00e9 els adolescents) dormen una bona part del temps; en canvi, la gent gran sovint veuen apuntar el dia. Quan ens fem vells, minva la necessitat de dormir, per\u00f2 reposar \u00e9s essencial per a la vida di\u00e0ria. 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