{"id":28704,"date":"2023-05-02T09:17:00","date_gmt":"2023-05-02T07:17:00","guid":{"rendered":"https:\/\/www.mgc.es\/?p=28704"},"modified":"2023-05-02T09:46:30","modified_gmt":"2023-05-02T07:46:30","slug":"son-i-dona","status":"publish","type":"post","link":"https:\/\/www.mgc.es\/ca\/blog\/son-i-dona\/","title":{"rendered":"Son i dona"},"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\/son-i-dona\/#Com_es_pot_veure_afectat_el_son_en_les_dones\" >Com es pot veure afectat el son en les dones<\/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-dona\/#Com_podem_tenir_un_son_de_mes_qualitat\" >Com podem tenir un son de m\u00e9s qualitat<\/a><\/li><\/ul><\/nav><\/div>\n\n<figure class=\"wp-block-image size-large\"><img loading=\"lazy\" decoding=\"async\" width=\"880\" height=\"587\" src=\"https:\/\/www.mgc.es\/wp-content\/uploads\/2023\/04\/mujer-durmiendo-880x587.jpg\" alt=\"\" class=\"wp-image-28705\" srcset=\"https:\/\/www.mgc.es\/wp-content\/uploads\/2023\/04\/mujer-durmiendo-880x587.jpg 880w, https:\/\/www.mgc.es\/wp-content\/uploads\/2023\/04\/mujer-durmiendo-440x293.jpg 440w, https:\/\/www.mgc.es\/wp-content\/uploads\/2023\/04\/mujer-durmiendo-768x512.jpg 768w, https:\/\/www.mgc.es\/wp-content\/uploads\/2023\/04\/mujer-durmiendo.jpg 1000w\" sizes=\"auto, (max-width: 880px) 100vw, 880px\" \/><\/figure>\n\n\n\n<p>El <strong>son saludable<\/strong> en les dones es relaciona, estrictament parlant, amb els diferents canvis hormonals pels quals passa l\u2019organisme femen\u00ed al llarg de la vida (la menstruaci\u00f3, l\u2019embar\u00e0s i la menopausa). La producci\u00f3 d\u2019hormones \u00e9s din\u00e0mica i es modifica durant la vida d\u2019una dona, i peri\u00f2dicament en el transcurs del cicle menstrual mensual.<\/p>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Com_es_pot_veure_afectat_el_son_en_les_dones\"><\/span>Com es pot veure afectat el son en les dones<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>En termes generals, el cicle de son-vig\u00edlia es regeix fonamentalment per les hormones; aix\u00ed doncs, els canvis permanents (la menopausa) o peri\u00f2dics (la menstruaci\u00f3) a l\u2019organisme poden desincronitzar o ser la causa d\u2019un son de menys qualitat. Com que les dones poden experimentar canvis hormonals cada mes i al llarg de la vida, el cicle de son-vig\u00edlia \u00e9s influ\u00eft per aquests canvis:<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Menstruaci\u00f3<\/strong>: tant la s\u00edndrome premenstrual com les rampes, els mals de cap i la inflamaci\u00f3 poden ser la causa d\u2019un son insuficient o d\u2019insomni en les dones. A m\u00e9s a m\u00e9s, diversos estudis assenyalen que hi ha graus m\u00e9s alts de somnol\u00e8ncia di\u00fcrna, cansament i fatiga durant la menstruaci\u00f3.<\/li>\n\n\n\n<li><strong>Gestaci\u00f3:<\/strong> les dones embarassades poden desenvolupar la s\u00edndrome de les cames inquietes (SCI), una condici\u00f3 que dificulta agafar el son, i que tamb\u00e9 dep\u00e8n del d\u00e8ficit de ferro. D\u2019altra banda, les embarassades tenen m\u00e9s probabilitats de passar una depressi\u00f3 o de tenir una apnea del son obstructiva (ASO), dolor i incontin\u00e8ncia, que s\u00f3n trastorns que interrompen el son. Aquests problemes del son poden persistir en el per\u00edode del postpart, quan els nivells hormonals cauen i, alhora, es comen\u00e7a a tenir cura del nad\u00f3 amb un cicle de son irregular, fet que, ben sovint, implica m\u00e9s somnol\u00e8ncia durant el dia.<\/li>\n\n\n\n<li><strong>Menopausa:<\/strong> durant la menopausa, fins al 85 % de les dones tenen fogots. Quan aix\u00f2 passa a la nit, es pot interrompre el rep\u00f2s per desvetllaments amb sudoraci\u00f3. Aix\u00ed mateix, durant la menopausa, augmenta el perill de desenvolupar apnea del son obstructiva (ASO). Aquest trastorn del son provoca pauses respirat\u00f2ries que poden interferir en la qualitat del son.<\/li>\n<\/ul>\n\n\n\n<figure class=\"wp-block-image size-large\"><img loading=\"lazy\" decoding=\"async\" width=\"880\" height=\"587\" src=\"https:\/\/www.mgc.es\/wp-content\/uploads\/2023\/04\/dormir-movil-880x587.jpg\" alt=\"\" class=\"wp-image-28707\" srcset=\"https:\/\/www.mgc.es\/wp-content\/uploads\/2023\/04\/dormir-movil-880x587.jpg 880w, https:\/\/www.mgc.es\/wp-content\/uploads\/2023\/04\/dormir-movil-440x293.jpg 440w, https:\/\/www.mgc.es\/wp-content\/uploads\/2023\/04\/dormir-movil-768x512.jpg 768w, https:\/\/www.mgc.es\/wp-content\/uploads\/2023\/04\/dormir-movil.jpg 1000w\" sizes=\"auto, (max-width: 880px) 100vw, 880px\" \/><\/figure>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Com_podem_tenir_un_son_de_mes_qualitat\"><\/span>Com podem tenir un son de m\u00e9s qualitat<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Podem trobar maneres de millorar la nostra higiene del son, associades a l\u2019entorn i als h\u00e0bits personals. Avui et proposem <strong>cinc mesures essencials<\/strong> que segurament t\u2019ajudaran a aconseguir un son m\u00e9s reparador.<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Evita les migdiades durant el dia i limita el consum de cafe\u00efna, alcohol i nicotina.<\/li>\n\n\n\n<li>Fes exercici amb regularitat, perqu\u00e8 afavoreix el son lent i profund (no-REM).<\/li>\n\n\n\n<li>Dedica temps a relaxar-te abans d\u2019anar al llit (lectura, meditaci\u00f3 o ioga).<\/li>\n\n\n\n<li>Adapta el dormitori perqu\u00e8 sigui tan fresc, fosc i silenci\u00f3s com sigui possible.<\/li>\n\n\n\n<li>Mira de no fer servir tel\u00e8fons intel\u00b7ligents, tauletes o altres dispositius electr\u00f2nics amb pantalla durant una hora o m\u00e9s abans d\u2019anar a dormir.<\/li>\n<\/ul>\n\n\n\n<p>En qualsevol cas, si et desvetlles sovint, et lleves amb cansament o experimentes una somnol\u00e8ncia di\u00fcrna notable, val m\u00e9s que contactis amb un especialista en medicina del son.<\/p>\n\n\n\n<p>Article elaborat per <strong><em><a href=\"https:\/\/adsalutem.es\/\">Ad Salutem, Institut del Son<\/a><\/em><\/strong><\/p>\n","protected":false},"excerpt":{"rendered":"<p>El son saludable en les dones es relaciona, estrictament parlant, amb els diferents canvis hormonals pels quals passa l\u2019organisme femen\u00ed al llarg de la vida (la menstruaci\u00f3, l\u2019embar\u00e0s i la menopausa). La producci\u00f3 d\u2019hormones \u00e9s din\u00e0mica i es modifica durant la vida d\u2019una dona, i peri\u00f2dicament en el transcurs del cicle menstrual mensual.<\/p>\n","protected":false},"author":3,"featured_media":28705,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[659,15],"tags":[481,518],"class_list":["post-28704","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-benestar","category-salut","tag-prevencio","tag-son"],"featured_image_src":"https:\/\/www.mgc.es\/wp-content\/uploads\/2023\/04\/mujer-durmiendo.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>Son i dona - 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-dona\/\" \/>\n<meta property=\"og:locale\" content=\"ca_ES\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Son i dona - MGC M\u00fatua\" \/>\n<meta property=\"og:description\" content=\"El son saludable en les dones es relaciona, estrictament parlant, amb els diferents canvis hormonals pels quals passa l\u2019organisme femen\u00ed al llarg de la vida (la menstruaci\u00f3, l\u2019embar\u00e0s i la menopausa). La producci\u00f3 d\u2019hormones \u00e9s din\u00e0mica i es modifica durant la vida d\u2019una dona, i peri\u00f2dicament en el transcurs del cicle menstrual mensual.\" \/>\n<meta property=\"og:url\" content=\"https:\/\/www.mgc.es\/ca\/blog\/son-i-dona\/\" \/>\n<meta property=\"og:site_name\" content=\"MGC M\u00fatua\" \/>\n<meta property=\"article:publisher\" content=\"https:\/\/www.facebook.com\/mgcmutua\" \/>\n<meta property=\"article:published_time\" content=\"2023-05-02T07:17:00+00:00\" \/>\n<meta property=\"article:modified_time\" content=\"2023-05-02T07:46:30+00:00\" \/>\n<meta property=\"og:image\" content=\"https:\/\/www.mgc.es\/wp-content\/uploads\/2023\/04\/mujer-durmiendo.jpg\" \/>\n\t<meta property=\"og:image:width\" content=\"1000\" \/>\n\t<meta property=\"og:image:height\" content=\"667\" \/>\n\t<meta property=\"og:image:type\" content=\"image\/jpeg\" \/>\n<meta name=\"author\" content=\"Revista Inter\u00e8s Mutu\" \/>\n<meta name=\"twitter:card\" content=\"summary_large_image\" \/>\n<meta name=\"twitter:creator\" content=\"@mgcmutua\" \/>\n<meta name=\"twitter:site\" content=\"@mgcmutua\" \/>\n<meta name=\"twitter:label1\" content=\"Escrit per\" \/>\n\t<meta name=\"twitter:data1\" content=\"Revista Inter\u00e8s Mutu\" \/>\n\t<meta name=\"twitter:label2\" content=\"Temps estimat de lectura\" \/>\n\t<meta name=\"twitter:data2\" content=\"3 minuts\" \/>\n<!-- \/ Yoast SEO plugin. -->","yoast_head_json":{"title":"Son i dona - MGC M\u00fatua","robots":{"index":"index","follow":"follow","max-snippet":"max-snippet:-1","max-image-preview":"max-image-preview:large","max-video-preview":"max-video-preview:-1"},"canonical":"https:\/\/www.mgc.es\/ca\/blog\/son-i-dona\/","og_locale":"ca_ES","og_type":"article","og_title":"Son i dona - MGC M\u00fatua","og_description":"El son saludable en les dones es relaciona, estrictament parlant, amb els diferents canvis hormonals pels quals passa l\u2019organisme femen\u00ed al llarg de la vida (la menstruaci\u00f3, l\u2019embar\u00e0s i la menopausa). 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