{"id":24917,"date":"2022-04-19T12:14:00","date_gmt":"2022-04-19T10:14:00","guid":{"rendered":"https:\/\/www.mgc.es\/?p=24917"},"modified":"2022-04-21T12:38:18","modified_gmt":"2022-04-21T10:38:18","slug":"son-i-depressio-linsomni-pot-afectar-la-salut-mental","status":"publish","type":"post","link":"https:\/\/www.mgc.es\/ca\/blog\/son-i-depressio-linsomni-pot-afectar-la-salut-mental\/","title":{"rendered":"Son i depressi\u00f3: l&#8217;insomni pot afectar la salut mental?"},"content":{"rendered":"<div id=\"ez-toc-container\" class=\"ez-toc-v2_0_84 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\/son-i-depressio-linsomni-pot-afectar-la-salut-mental\/#Que_causa_els_problemes_de_son\" >Qu\u00e8 causa els problemes de 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\/son-i-depressio-linsomni-pot-afectar-la-salut-mental\/#Factors_externs\" >Factors externs<\/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\/son-i-depressio-linsomni-pot-afectar-la-salut-mental\/#Factors_interns\" >Factors interns<\/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\/son-i-depressio-linsomni-pot-afectar-la-salut-mental\/#Dormir_malament_i_la_salut_mental\" >Dormir malament i la salut mental<\/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\/son-i-depressio-linsomni-pot-afectar-la-salut-mental\/#Simptomes_dun_son_de_baixa_qualitat\" >S\u00edmptomes d&#8217;un son de baixa qualitat<\/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\/son-i-depressio-linsomni-pot-afectar-la-salut-mental\/#Quantes_hores_cal_dormir\" >Quantes hores cal 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\/son-i-depressio-linsomni-pot-afectar-la-salut-mental\/#Consells_per_crear_bons_habits_a_lhora_de_dormir\" >Consells per crear bons h\u00e0bits a l&#8217;hora de dormir<\/a><\/li><\/ul><\/nav><\/div>\n\n<figure class=\"wp-block-image size-full\"><img loading=\"lazy\" decoding=\"async\" width=\"800\" height=\"533\" src=\"https:\/\/www.mgc.es\/wp-content\/uploads\/2022\/02\/mujer-triste2.jpg\" alt=\"\" class=\"wp-image-24913\" srcset=\"https:\/\/www.mgc.es\/wp-content\/uploads\/2022\/02\/mujer-triste2.jpg 800w, https:\/\/www.mgc.es\/wp-content\/uploads\/2022\/02\/mujer-triste2-440x293.jpg 440w, https:\/\/www.mgc.es\/wp-content\/uploads\/2022\/02\/mujer-triste2-768x512.jpg 768w\" sizes=\"auto, (max-width: 800px) 100vw, 800px\" \/><\/figure>\n\n\n\n<p class=\"wp-block-paragraph\">Quan no es pot conciliar el son a la nit i ens regirem cont\u00ednuament al llit, acabem tenint estr\u00e8s. I sigui quina en sigui la causa <em>\u2014<\/em>el soroll o l&#8217;ansietat<em>\u2014<\/em> la tensi\u00f3 amb qu\u00e8 reaccionem \u00e9s un factor advers afegit. Ara b\u00e9, fins a quin punt la manca de son afecta la salut mental? I qu\u00e8 hi pots fer per aconseguir un son reparador a la nit? T&#8217;expliquem qu\u00e8 en diuen els experts.<\/p>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Que_causa_els_problemes_de_son\"><\/span><strong>Qu\u00e8 causa els problemes de son<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p class=\"wp-block-paragraph\">Si mirem d&#8217;esbrinar les causes de l&#8217;insomni a la nit, potser ens arribem a frustrar. Hi ha tants factors que hi influeixen, com la temperatura o l&#8217;estr\u00e8s, o fins i tot l&#8217;ansietat o la simple incomoditat, que podries pensar que ets incapa\u00e7 de &#8220;desconnectar&#8221; i no saber-ne les raons.<\/p>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Factors_externs\"><\/span><strong>Factors externs<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p class=\"wp-block-paragraph\">Enumerem uns quants exemples de causes externes que aboquen a una mala nit:<\/p>\n\n\n\n<ul class=\"wp-block-list\"><li>El soroll<\/li><li>Tenir a c\u00e0rrec alg\u00fa amb depend\u00e8ncia (un nad\u00f3 o una persona gran)<\/li><li>La incomoditat<\/li><li>El trastorn d&#8217;horari o <em>jet lag<\/em><\/li><li>La cafe\u00efna<\/li><li>Certs medicaments<\/li><li>\u00c0pats pesats o picants<\/li><\/ul>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Factors_interns\"><\/span><strong>Factors interns<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p class=\"wp-block-paragraph\">Algunes causes internes de l&#8217;insomni poden ser:<\/p>\n\n\n\n<ul class=\"wp-block-list\"><li>Ansietat, depressi\u00f3 o altres trastorns mentals<\/li><li>Estr\u00e8s o neguit<\/li><\/ul>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Dormir_malament_i_la_salut_mental\"><\/span><strong>Dormir malament i la salut mental<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p class=\"wp-block-paragraph\">Si t&#8217;haguessis d&#8217;estar despert 24 hores seguides, probablement no se&#8217;n ressentiria la gesti\u00f3 de les feines di\u00e0ries, per\u00f2 sens dubte et trobaries cansat, fastiguejat i neguit\u00f3s.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Si no dormissis durant uns quants dies i les nits corresponents, cauries en els anomenats microsons, per exemple durant els \u00e0pats o quan anessis a fer un tomb, i cada cop et costaria m\u00e9s de concentrar-te i de prendre decisions.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Val a dir que ning\u00fa es pot estar despert diversos dies seguits. Els qui tenen problemes de son en realitat dormen amb regularitat, per\u00f2 noten que el seu son t\u00e9 poca qualitat o que es desvetllen sovint.<\/p>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Simptomes_dun_son_de_baixa_qualitat\"><\/span><strong>S\u00edmptomes d&#8217;un son de baixa qualitat<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p class=\"wp-block-paragraph\">Un son de baixa qualitat permanent o que passa per estats de vig\u00edlia sense voler t\u00e9 aquests s\u00edmptomes:<\/p>\n\n\n\n<ul class=\"wp-block-list\"><li>Dificultat per concentrar-se<\/li><li>Cansament i manca de destresa<\/li><li>\u00c0nsia de menjar dol\u00e7os o llaminadures<\/li><li>Mal humor, desesma i irritaci\u00f3<\/li><\/ul>\n\n\n\n<p class=\"wp-block-paragraph\">Si el son de baixa qualitat es perllonga en el temps, en alguns casos pot comportar depressi\u00f3 i altres desordres mentals, com ara trastorn afectiu estacional, paranoia i ansietat.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Un estudi del 2017 que va dur a terme l&#8217;Institut de Neuroci\u00e8ncia Circadi\u00e0ria i del Son<em> (<\/em>Sleep and Circadian Neuroscience Institute en angl\u00e8s), a la Universitat d&#8217;\u00d2xford, va fer recerca sobre l&#8217;associaci\u00f3 entre l&#8217;insomni i un seguit de problemes mentals, incloent-hi la paranoia, l&#8217;ansietat, les al\u00b7lucinacions i la depressi\u00f3. Els investigadors van concloure que quan els afectats seguien la ter\u00e0pia cognitivoconductual per tractar l&#8217;insomni, experimentaven reduccions substancials en els brots de paranoia i les al\u00b7lucinacions, i tamb\u00e9 millores en casos de depressi\u00f3, d&#8217;ansietat, de malsons, de benestar psicol\u00f2gic, a la feina i en les rutines di\u00e0ries en general.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Els estudis han demostrat que la privaci\u00f3 de son pot afectar el rendiment cognitiu i causar trastorns en la percepci\u00f3, la mem\u00f2ria i les funcions motores. Segons sembla, no perjudica gaire la presa de decisions ni les tasques planificades, per\u00f2 els projectes m\u00e9s creatius s\u00ed que se&#8217;n ressenten, fins al punt que si has dormit malament i et trobes una mica grogui, et recomanem que dediquis la jornada a feines m\u00e9s administratives, si pot ser.<\/p>\n\n\n\n<figure class=\"wp-block-image size-full\"><img loading=\"lazy\" decoding=\"async\" width=\"800\" height=\"533\" src=\"https:\/\/www.mgc.es\/wp-content\/uploads\/2022\/02\/insomnio32.jpg\" alt=\"\" class=\"wp-image-24915\" srcset=\"https:\/\/www.mgc.es\/wp-content\/uploads\/2022\/02\/insomnio32.jpg 800w, https:\/\/www.mgc.es\/wp-content\/uploads\/2022\/02\/insomnio32-440x293.jpg 440w, https:\/\/www.mgc.es\/wp-content\/uploads\/2022\/02\/insomnio32-768x512.jpg 768w\" sizes=\"auto, (max-width: 800px) 100vw, 800px\" \/><figcaption>Man Awake In Bed Suffering With Insomnia<\/figcaption><\/figure>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Quantes_hores_cal_dormir\"><\/span><strong>Quantes hores cal dormir<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p class=\"wp-block-paragraph\">D&#8217;acord amb els experts, els adults d&#8217;entre 26 i 64 anys necessiten una mitjana de set a nou hores di\u00e0ries de son. No cal dir que cadasc\u00fa \u00e9s diferent i que hi ha excepcions: cap a un 20 % de la poblaci\u00f3 en necessita sis hores o fins i tot menys. El fet important \u00e9s de trobar el ritme circadiari propi i introduir una pauta de son amb qu\u00e8 el cos s&#8217;hi trobi de gust.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Cal tenir en compte que, si b\u00e9 el problema sol ser la manca de son, dormir massa tamb\u00e9 \u00e9s perjudicial. Els qui dormen m\u00e9s de nou hores s\u00f3n m\u00e9s proclius a caure malalts. No podem generalitzar, per\u00f2, com a norma, dormir m\u00e9s de nou hores \u00e9s excedir-se.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Recorda: el fet cabdal no \u00e9s quantes hores dorms, si no m\u00e9s aviat saber si dorms b\u00e9 o no. Les hores de son necess\u00e0ries varien d&#8217;una persona a l&#8217;altra.<\/p>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Consells_per_crear_bons_habits_a_lhora_de_dormir\"><\/span><strong>Consells per crear bons h\u00e0bits a l&#8217;hora de dormir<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p class=\"wp-block-paragraph\">Si est\u00e0s en plena lluita contra l&#8217;insomni i penses que el problema ha comen\u00e7at a afectar la teva salut mental, pots provar totes les estrat\u00e8gies que t&#8217;expliquem tot seguit:<\/p>\n\n\n\n<ul class=\"wp-block-list\"><li><strong>Fixa unes bones rutines de son<\/strong><\/li><\/ul>\n\n\n\n<p class=\"wp-block-paragraph\">Una hora abans d&#8217;anar a dormir, evita la llum blava del m\u00f2bil i tamb\u00e9 la cafe\u00efna. Fes meditaci\u00f3. Diversos estudis han fet pal\u00e8s que amb tot just un parell de minuts de meditaci\u00f3 amb atenci\u00f3 plena (<em>mindfulness<\/em>) potser fas que millori de manera substancial la qualitat del son.<\/p>\n\n\n\n<ul class=\"wp-block-list\"><li><strong>Fes exercici (per\u00f2 no a \u00faltima hora)<\/strong><\/li><\/ul>\n\n\n\n<p class=\"wp-block-paragraph\">Fer una mica d&#8217;exercici aer\u00f2bic amb regularitat t&#8217;ajudar\u00e0 molt a dormir amb placidesa. De nou, en tens prou si dediques nom\u00e9s deu minuts a passejar o anar amb bicicleta, sobretot si la pr\u00e0ctica \u00e9s habitual.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Sobretot, per\u00f2, no facis exercici a \u00faltima hora, \u00e9s a dir abans d&#8217;anar al llit. L&#8217;exercici activa moltes funcions corporals que demanen una recuperaci\u00f3. Si en fas a \u00faltima hora, les endorfines que se secreten et poden mantenir despert; per\u00f2 si els dones prou temps perqu\u00e8 tot continu\u00ef el seu curs (per exemple un parell d&#8217;hores), aconseguir\u00e0s una relaxaci\u00f3 corporal m\u00e9s completa.<\/p>\n\n\n\n<ul class=\"wp-block-list\"><li><strong>Evita l&#8217;alcohol (i altres drogues)<\/strong><\/li><\/ul>\n\n\n\n<p class=\"wp-block-paragraph\">Subst\u00e0ncies com ara l&#8217;alcohol i el c\u00e0nnabis al comen\u00e7ament tenen un efecte que sembla positiu per al son. Malgrat tot, aquest efecte desapareix al cap d&#8217;un cert temps, quan el cos s&#8217;acostuma a la droga. A partir d&#8217;aleshores el son empitjora (esdev\u00e9 menys profund i et desvetlles m\u00e9s sovint), perqu\u00e8 el cos ha de descompondre la subst\u00e0ncia en q\u00fcesti\u00f3.<\/p>\n\n\n\n<ul class=\"wp-block-list\"><li><strong>Fora pantalles<\/strong><\/li><\/ul>\n\n\n\n<p class=\"wp-block-paragraph\">Et comences a relaxar i a trobar cansat quan llegeixes, escrius o escoltes m\u00fasica; en canvi, si mires la televisi\u00f3 o navegues per les xarxes socials, com que s\u00f3n activitats massa passives, mantens el cervell despert i expectant sense esfor\u00e7.<\/p>\n\n\n\n<ul class=\"wp-block-list\"><li><strong>Q\u00fcestiona la dieta que segueixes<\/strong><\/li><\/ul>\n\n\n\n<p class=\"wp-block-paragraph\">Paga la pena d&#8217;examinar qu\u00e8 menges i qu\u00e8 beus. Els estimulants, com ara la cafe\u00efna o el sucre, fan m\u00e9s dif\u00edcil la relaxaci\u00f3 i la conciliaci\u00f3 del son. La cafe\u00efna en especial, perqu\u00e8 bloca els receptors cerebrals que regulen el son i impedeix que ens adormim.<\/p>\n\n\n\n<ul class=\"wp-block-list\"><li><strong>Alerta amb les pastilles per dormir<\/strong><\/li><\/ul>\n\n\n\n<p class=\"wp-block-paragraph\">Recorda que es recomanen somn\u00edfers tan sols en casos aguts, i durant les primeres dues o tres setmanes. No s&#8217;ha provat que els medicaments que indueixen al son siguin efectius quan ha transcorregut aquest lapse; i, en canvi, s\u00ed que s&#8217;ha verificat que s\u00f3n addictius i poden crear depend\u00e8ncia psicol\u00f2gica o f\u00edsica.<\/p>\n\n\n\n<ul class=\"wp-block-list\"><li><strong>Cerca ajuda professional<\/strong><\/li><\/ul>\n\n\n\n<p class=\"wp-block-paragraph\">Si penses que realment pateixes d&#8217;insomni, mira de trobar suport professional: ves al metge, potser et recomana que segueixis una ter\u00e0pia cognitivoconductual, ben beneficiosa per tractar un insomni de llarga durada.<\/p>\n","protected":false},"excerpt":{"rendered":"<p>Quan no es pot conciliar el son a la nit i ens regirem cont\u00ednuament al llit, acabem tenint estr\u00e8s. I sigui quina en sigui la causa \u2014el soroll o l&#8217;ansietat\u2014 la tensi\u00f3 amb qu\u00e8 reaccionem \u00e9s un factor advers afegit. Ara b\u00e9, fins a quin punt la manca de son afecta la salut mental? I [&hellip;]<\/p>\n","protected":false},"author":3,"featured_media":24913,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[656,666,15,662,665],"tags":[411,437,481,518],"class_list":["post-24917","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-habitos-saludables","category-habits-saludables","category-salut","category-salut-mental","category-vida-sana-ca","tag-depressio","tag-habits-saludables","tag-prevencio","tag-son"],"featured_image_src":"https:\/\/www.mgc.es\/wp-content\/uploads\/2022\/02\/mujer-triste2.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 v27.7 - https:\/\/yoast.com\/product\/yoast-seo-wordpress\/ -->\n<title>Son i depressi\u00f3: l&#039;insomni pot afectar la salut mental? - 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\/son-i-depressio-linsomni-pot-afectar-la-salut-mental\/\" \/>\n<meta property=\"og:locale\" content=\"ca_ES\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Son i depressi\u00f3: l&#039;insomni pot afectar la salut mental? - MGC M\u00fatua\" \/>\n<meta property=\"og:description\" content=\"Quan no es pot conciliar el son a la nit i ens regirem cont\u00ednuament al llit, acabem tenint estr\u00e8s. I sigui quina en sigui la causa \u2014el soroll o l&#8217;ansietat\u2014 la tensi\u00f3 amb qu\u00e8 reaccionem \u00e9s un factor advers afegit. Ara b\u00e9, fins a quin punt la manca de son afecta la salut mental? 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