{"id":29929,"date":"2023-08-15T09:15:38","date_gmt":"2023-08-15T07:15:38","guid":{"rendered":"https:\/\/www.mgc.es\/?p=29929"},"modified":"2023-07-31T09:23:51","modified_gmt":"2023-07-31T07:23:51","slug":"son-i-estiu-recomanacions-per-dormir-amb-calor","status":"publish","type":"post","link":"https:\/\/www.mgc.es\/ca\/blog\/son-i-estiu-recomanacions-per-dormir-amb-calor\/","title":{"rendered":"Son i estiu: recomanacions per dormir amb calor"},"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-estiu-recomanacions-per-dormir-amb-calor\/#La_calor_com_afecta_el_son\" >La calor com afecta 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\/son-i-estiu-recomanacions-per-dormir-amb-calor\/#Consells_per_reposar_durant_les_nits_mes_caloroses\" >Consells per reposar durant les nits m\u00e9s caloroses<\/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-estiu-recomanacions-per-dormir-amb-calor\/#Prepareu_el_dormitori\" >Prepareu el dormitori<\/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-estiu-recomanacions-per-dormir-amb-calor\/#A_lhora_danar_a_dormir\" >A l\u2019hora d\u2019anar a dormir<\/a><\/li><\/ul><\/nav><\/div>\n\n<figure class=\"wp-block-image size-large\"><img loading=\"lazy\" decoding=\"async\" width=\"880\" height=\"542\" src=\"https:\/\/www.mgc.es\/wp-content\/uploads\/2023\/07\/dormir-calor-ventilador-880x542.jpg\" alt=\"\" class=\"wp-image-29930\" srcset=\"https:\/\/www.mgc.es\/wp-content\/uploads\/2023\/07\/dormir-calor-ventilador-880x542.jpg 880w, https:\/\/www.mgc.es\/wp-content\/uploads\/2023\/07\/dormir-calor-ventilador-440x271.jpg 440w, https:\/\/www.mgc.es\/wp-content\/uploads\/2023\/07\/dormir-calor-ventilador-768x473.jpg 768w, https:\/\/www.mgc.es\/wp-content\/uploads\/2023\/07\/dormir-calor-ventilador.jpg 1000w\" sizes=\"auto, (max-width: 880px) 100vw, 880px\" \/><\/figure>\n\n\n\n<p>Quan hi ha una onada de calor \u00e9s molt normal que ens costi de dormir, i que ens desvetllem m\u00e9s sovint al llarg de la nit. De fet, una temperatura adequada afavoreix la regulaci\u00f3 corporal durant la nit, cosa que millora la qualitat del son.<\/p>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"La_calor_com_afecta_el_son\"><\/span>La calor com afecta el son?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>La temperatura del nostre cos no \u00e9s sempre la mateixa, sin\u00f3 que augmenta i disminueix en funci\u00f3 del moment del dia, seguint un ritme de 24 hores (ritme circadiari). En general, la temperatura corporal comen\u00e7a a davallar al vespre, fins a arribar a valors m\u00ednims durant la matinada. Un dormitori massa c\u00e0lid pot interferir en la nostra capacitat de regular la temperatura corporal, causar fatiga, incomoditat i impedir que agafem el son. A m\u00e9s a m\u00e9s, un ambient xafog\u00f3s no afecta el moment d\u2019adormir-se i prou, sin\u00f3 que tamb\u00e9 influeix en la qualitat del rep\u00f2s i la durada de les diferents etapes del son. Com a resultat, es redueix la fase de son profund, anomenat son lent, i augmenten la quantitat i la durada dels desvetllaments nocturns. Aquesta situaci\u00f3 pot empitjorar en ambients amb excessiva humitat, perqu\u00e8 la humitat fa m\u00e9s dif\u00edcil que el cos elimini la calor a trav\u00e9s de la superf\u00edcie de la pell.<\/p>\n\n\n\n<p>D\u2019altra banda, durant la fase de son REM el cos t\u00e9 menys capacitat de regular la temperatura, per la qual cosa som m\u00e9s sensibles als canvis de temperatura ambiental. En conseq\u00fc\u00e8ncia, si la calor disminueix en plena fase de son REM, l\u2019endem\u00e0 podem experimentar fatiga i atordiment, at\u00e8s que el son REM participa en la recuperaci\u00f3 corporal, l\u2019equilibri del sistema immunitari i, tamb\u00e9, en l\u2019aprenentatge i la mem\u00f2ria.<\/p>\n\n\n\n<p>Tot i que som conscients d\u2019aquests fets, quan arriba l\u2019estiu \u00e9s dif\u00edcil evitar que les temperatures altes no ens afectin. Aix\u00ed doncs, us fem unes quantes recomanacions que us poden ajudar a millorar la qualitat i la quantitat de son durant les nits m\u00e9s caloroses.<\/p>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Consells_per_reposar_durant_les_nits_mes_caloroses\"><\/span>Consells per reposar durant les nits m\u00e9s caloroses<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Prepareu_el_dormitori\"><\/span>Prepareu el dormitori<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Abaixeu les persianes o instal\u00b7leu-hi sistemes com ara tendals que, durant el dia, evitaran que la temperatura de la cambra augmenti.<\/li>\n\n\n\n<li>Abans d\u2019anar a dormir, ventileu l\u2019habitaci\u00f3. Una manera \u00e9s afavorint corrents d\u2019aire amb diverses finestres de casa obertes.<\/li>\n\n\n\n<li>La humitat de l\u2019ambient impedeix que la suor corporal s\u2019evapori; per tant, pot ser una bona opci\u00f3 fer servir deshumidificadors.<\/li>\n\n\n\n<li>Trieu un bon matal\u00e0s i renoveu-lo sovint. Si t\u00e9 un costat per a l\u2019estiu, capgireu-lo quan canviem d\u2019estaci\u00f3.<\/li>\n<\/ul>\n\n\n\n<figure class=\"wp-block-image size-large\"><img loading=\"lazy\" decoding=\"async\" width=\"880\" height=\"588\" src=\"https:\/\/www.mgc.es\/wp-content\/uploads\/2023\/07\/dormir-calor-hombre-880x588.jpg\" alt=\"\" class=\"wp-image-29932\" srcset=\"https:\/\/www.mgc.es\/wp-content\/uploads\/2023\/07\/dormir-calor-hombre-880x588.jpg 880w, https:\/\/www.mgc.es\/wp-content\/uploads\/2023\/07\/dormir-calor-hombre-440x294.jpg 440w, https:\/\/www.mgc.es\/wp-content\/uploads\/2023\/07\/dormir-calor-hombre-768x513.jpg 768w, https:\/\/www.mgc.es\/wp-content\/uploads\/2023\/07\/dormir-calor-hombre.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=\"A_lhora_danar_a_dormir\"><\/span>A l\u2019hora d\u2019anar a dormir<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Trieu roba de llit lleugera o dormiu despullats. Opteu per les fibres naturals, que permeten m\u00e9s transpiraci\u00f3 de la pell que les sint\u00e8tiques. Aix\u00f2 ajuda a regular la temperatura del cos.<\/li>\n\n\n\n<li>Beveu for\u00e7a aigua durant el dia per mantenir la hidrataci\u00f3 corporal.<\/li>\n\n\n\n<li>Una dutxa amb aigua t\u00e8bia, o humitejar-vos els canells, el clatell i els turmells, us pot ajudar a relaxar-vos, refrescar-vos i a agafar el son. Eviteu les dutxes d\u2019aigua freda, perqu\u00e8 la reacci\u00f3 del cos \u00e9s d\u2019augmentar la temperatura per compensar el fred.<\/li>\n\n\n\n<li>Eviteu sopars copiosos, amb gaires picants o greixos, que poden fer augmentar la temperatura corporal i dificultar el son. Opteu per \u00e0pats lleugers, amb for\u00e7a verdura i fruita fresca, que ens ajuden a hidratar-nos.<\/li>\n\n\n\n<li>Redu\u00efu o eviteu d\u2019ingerir alcohol abans d\u2019anar a dormir, at\u00e8s que l\u2019alcohol causa deshidrataci\u00f3 i redueix la qualitat del son.<\/li>\n\n\n\n<li>Limiteu el consum de cafe\u00efna, perqu\u00e8, a banda de disminuir la somnol\u00e8ncia, interromp el proc\u00e9s d\u2019alliberament de calor a la nit.<\/li>\n\n\n\n<li>Si teniu aire condicionat, refredeu abans l\u2019habitaci\u00f3, per\u00f2 apagueu-lo o programeu-ne l\u2019apagada quan aneu a dormir.<\/li>\n\n\n\n<li>Els ventiladors s\u00f3n recomanables perqu\u00e8 fan recircular l\u2019aire sense canvis bruscos de temperatura.<\/li>\n<\/ul>\n\n\n\n<p>D\u2019altra banda, adoptar uns h\u00e0bits saludables d\u2019higiene del son, com ara anar-se\u2019n a dormir a la mateixa hora cada nit, exposar-vos a la llum \u2014preferentment natural\u2014 i fer exercici regular durant el dia us ajudaran a programar el rellotge biol\u00f2gic i a regular la temperatura corporal perqu\u00e8 s\u2019adapti al vostre ritme circadiari del son.<\/p>\n\n\n\n<p>Tanmateix, si encara teniu problemes o sospiteu que patiu cap trastorn del son, val m\u00e9s que us visiti un especialista en medicina del son, que us podr\u00e0 diagnosticar i prescriure el tractament adequat.<\/p>\n\n\n\n<p>Article elaborat per&nbsp;<em><strong><a href=\"https:\/\/adsalutem.es\/\">Ad Salutem, Instituto del Sue\u00f1o<\/a><\/strong><\/em><\/p>\n","protected":false},"excerpt":{"rendered":"<p>Quan hi ha una onada de calor \u00e9s molt normal que ens costi de dormir, i que ens desvetllem m\u00e9s sovint al llarg de la nit. De fet, una temperatura adequada afavoreix la regulaci\u00f3 corporal durant la nit, cosa que millora la qualitat del son.<\/p>\n","protected":false},"author":3,"featured_media":29930,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[659,666,15],"tags":[],"class_list":["post-29929","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-benestar","category-habits-saludables","category-salut"],"featured_image_src":"https:\/\/www.mgc.es\/wp-content\/uploads\/2023\/07\/dormir-calor-ventilador.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 estiu: recomanacions per dormir amb calor - 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-estiu-recomanacions-per-dormir-amb-calor\/\" \/>\n<meta property=\"og:locale\" content=\"ca_ES\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Son i estiu: recomanacions per dormir amb calor - MGC M\u00fatua\" \/>\n<meta property=\"og:description\" content=\"Quan hi ha una onada de calor \u00e9s molt normal que ens costi de dormir, i que ens desvetllem m\u00e9s sovint al llarg de la nit. 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