{"id":30639,"date":"2024-01-04T11:05:19","date_gmt":"2024-01-04T10:05:19","guid":{"rendered":"https:\/\/www.mgc.es\/?p=30639"},"modified":"2024-11-20T11:51:10","modified_gmt":"2024-11-20T10:51:10","slug":"son-i-cognicio-com-el-son-afecta-el-nostre-cervell","status":"publish","type":"post","link":"https:\/\/www.mgc.es\/ca\/blog\/son-i-cognicio-com-el-son-afecta-el-nostre-cervell\/","title":{"rendered":"Son i cognici\u00f3: com el son afecta el nostre cervell"},"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-cognicio-com-el-son-afecta-el-nostre-cervell\/#Que_li_passa_al_nostre_cervell_despres_duna_mala_nit_de_son\" >Qu\u00e8 li passa al nostre cervell despr\u00e9s d\u2019una mala nit 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-cognicio-com-el-son-afecta-el-nostre-cervell\/#El_son_insuficient_de_manera_perllongada_com_afecta_el_nostre_cervell\" >El son insuficient de manera perllongada, com afecta el nostre cervell?<\/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-cognicio-com-el-son-afecta-el-nostre-cervell\/#Com_podem_potenciar_el_nostre_son_per_millorar_la_nostra_capacitat_cognitiva\" >Com podem potenciar el nostre son per millorar la nostra capacitat cognitiva?<\/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\/11\/sueno-y-cognicion-880x587.jpg\" alt=\"\" class=\"wp-image-30637\" srcset=\"https:\/\/www.mgc.es\/wp-content\/uploads\/2023\/11\/sueno-y-cognicion-880x587.jpg 880w, https:\/\/www.mgc.es\/wp-content\/uploads\/2023\/11\/sueno-y-cognicion-440x293.jpg 440w, https:\/\/www.mgc.es\/wp-content\/uploads\/2023\/11\/sueno-y-cognicion-768x512.jpg 768w, https:\/\/www.mgc.es\/wp-content\/uploads\/2023\/11\/sueno-y-cognicion.jpg 1000w\" sizes=\"auto, (max-width: 880px) 100vw, 880px\" \/><\/figure>\n\n\n\n<p>El son \u00e9s el nostre recurs natural per mantenir l\u2019organisme en plenes facultats. Un descans saludable permet que el nostre cos i ment es recuperin, ens deixa renovats i en estat d\u2019alerta un cop ens despertem. En canvi, si no dormim prou, ja sigui per una mala qualitat o per una durada insuficient del son, l\u2019endem\u00e0 el cervell no pot funcionar correctament. Aix\u00f2 pot afectar la capacitat de concentraci\u00f3, resoluci\u00f3 i mem\u00f2ria.<\/p>\n\n\n\n<p>Una mala nit de son tindr\u00e0 efectes immediats l\u2019endem\u00e0 i disminuir\u00e0 temporalment les nostres capacitats cognitives. En canvi, si aquesta manca de son es cronifica, podrem notar alteracions que perdurin en el temps, que posen en risc la nostra salut i augmenten el risc de deteriorament cognitiu i dem\u00e8ncia.<\/p>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Que_li_passa_al_nostre_cervell_despres_duna_mala_nit_de_son\"><\/span><strong>Qu\u00e8 li passa al nostre cervell despr\u00e9s d\u2019una mala nit de son?<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Dormir malament pot perjudicar el rendiment intel\u00b7lectual, acad\u00e8mic i laboral, i afectar la nostra creativitat i mem\u00f2ria. A m\u00e9s, aquesta disminuci\u00f3 de capacitats cognitives pot suposar un risc per a la nostra salut. Per exemple, hi ha m\u00e9s risc de patir accidents de tr\u00e0nsit en persones que condueixen despr\u00e9s de no haver dormit prou. Els possibles efectes a curt termini de la manca de son s\u00f3n molt variats:<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Somnol\u00e8ncia excessiva:<\/strong> la somnol\u00e8ncia i la fatiga s\u00f3n efectes di\u00fcrns comuns d\u2019una nit de dormir malament. En resposta a aix\u00f2, una persona es pot quedar adormida sense adonar-se\u2019n durant uns segons, el que es coneix com <strong>microson<\/strong>.<\/li>\n\n\n\n<li><strong>Baixa capacitat d\u2019atenci\u00f3:<\/strong> la manca de son redueix l\u2019atenci\u00f3 d\u2019una persona, aix\u00ed com el seu aprenentatge i processament.<\/li>\n\n\n\n<li><strong>Menor adaptabilitat:<\/strong> alguns estudis han trobat que la manca de son dificulta la flexibilitat cognitiva, redueix la capacitat d\u2019adaptar-se en circumst\u00e0ncies incertes o canviants.<\/li>\n\n\n\n<li><strong>Capacitat emocional redu\u00efda:<\/strong> dormir malament tamb\u00e9 pot alterar el nostre estat d\u2019\u00e0nim i personalitat, i ens torna m\u00e9s irritables i irascibles.<\/li>\n\n\n\n<li><strong>Judici deteriorat:<\/strong> en alguns casos, aquesta resposta emocional desregulada perjudica el judici. Les persones que no dormen prou tenen m\u00e9s probabilitats de prendre decisions arriscades i poden centrar-se en una possible recompensa en lloc de centrar-se en els desavantatges.<\/li>\n<\/ul>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"El_son_insuficient_de_manera_perllongada_com_afecta_el_nostre_cervell\"><\/span><strong>El son insuficient de manera perllongada, com afecta el nostre cervell?<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>El son insuficient i la fragmentaci\u00f3 del son s\u2019associen freq\u00fcentment amb deteriorament cognitiu i dem\u00e8ncia. A m\u00e9s, en persones ja diagnosticades amb dem\u00e8ncia, dormir malament s\u2019ha relacionat amb un pitjor pron\u00f2stic de la malaltia. Alguns efectes cognitius de dormir malament es poden notar immediatament, per\u00f2 l\u2019evid\u00e8ncia cient\u00edfica ens trasllada que la privaci\u00f3 de son a llarg termini pot comportar els seg\u00fcents problemes cognitius:<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Deteriorament de la mem\u00f2ria:<\/strong> tant el son no REM com el REM semblen ser importants per a una consolidaci\u00f3 m\u00e9s \u00e0mplia de la mem\u00f2ria, cosa que ajuda a refor\u00e7ar la informaci\u00f3 al cervell perqu\u00e8 puguem recordar-la quan faci falta. El son no REM s\u2019ha relacionat amb la mem\u00f2ria declarativa, que inclou coses com fets b\u00e0sics o estad\u00edstiques, i el son REM millora la mem\u00f2ria procedimental, com recordar una seq\u00fc\u00e8ncia de passos. La manca de son afecta la consolidaci\u00f3 de la mem\u00f2ria en alterar el proc\u00e9s normal que recorre tant al son NREM com al REM per construir i retenir records. A m\u00e9s, diversos estudis han descobert que les persones privades de son corren el risc de formar records falsos.<\/li>\n\n\n\n<li><strong>Malaltia d\u2019Alzheimer:<\/strong> la ci\u00e8ncia mostra que el son ajuda el cervell a fer tasques importants, com eliminar prote\u00efnes beta amiloides potencialment perilloses. En la malaltia d\u2019Alzheimer, el beta amiloide es forma en grups, anomenats plaques, que empitjoren la funci\u00f3 cognitiva. Els estudis han descobert que fins i tot una sola nit de privaci\u00f3 de son pot augmentar la quantitat de beta amiloide al cervell. Una an\u00e0lisi va trobar un risc considerablement m\u00e9s alt de malaltia d\u2019Alzheimer en persones amb problemes de son; es va calcular que fins al 15&nbsp;% dels casos de malaltia d\u2019Alzheimer eren atribu\u00efbles a la falta de son.<\/li>\n<\/ul>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Com_podem_potenciar_el_nostre_son_per_millorar_la_nostra_capacitat_cognitiva\"><\/span><strong>Com podem potenciar el nostre son per millorar la nostra capacitat cognitiva?<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Per millorar la teva cognici\u00f3 i garantir un son saludable, aqu\u00ed tens algunes recomanacions:<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Estableix una rutina de son<\/strong>. Intenta anar a dormir i aixecar-te a la mateixa hora cada dia, fins i tot els caps de setmana. Aquesta regularitat ajudar\u00e0 a sincronitzar el teu rellotge biol\u00f2gic.<\/li>\n\n\n\n<li><strong>Crea un entorn de son tranquil<\/strong>. Mant\u00e9n l\u2019habitaci\u00f3 fosca, silenciosa i a una temperatura agradable per a un son \u00f2ptim.<\/li>\n\n\n\n<li><strong>Evita els estimulants abans de dormir<\/strong>. Limita la cafe\u00efna i altres subst\u00e0ncies estimulants diverses hores abans de la teva hora de dormir.<\/li>\n\n\n\n<li><strong>Estableix una rutina de relaxaci\u00f3<\/strong>. Tracta de fer activitats relaxants com llegir o prendre un bany calent abans de dormir per ajudar a preparar el teu cos per al son.<\/li>\n\n\n\n<li><strong>Controla la teva dieta<\/strong>. Evita menjars pesants o picants abans de dormir i limita el consum d\u2019alcohol.<\/li>\n<\/ul>\n\n\n\n<p>En conclusi\u00f3, el son i la cognici\u00f3 estan estretament relacionats, i la manca de son pot tenir efectes negatius en el teu cervell. Prioritzar el son adequat i adoptar h\u00e0bits de descans saludables pot millorar la teva capacitat cognitiva i benestar general. No subestimis mai el poder del son per a la teva ment.<\/p>\n\n\n\n<p>Article elaborat per\u00a0<a href=\"https:\/\/adsalutem.es\/\"><strong><em>Ad Salutem, Instituto del Sue\u00f1o<\/em><\/strong><\/a><\/p>\n","protected":false},"excerpt":{"rendered":"<p>El son \u00e9s el nostre recurs natural per mantenir l\u2019organisme en plenes facultats. Un descans saludable permet que el nostre cos i ment es recuperin, ens deixa renovats i en estat d\u2019alerta un cop ens despertem.<\/p>\n","protected":false},"author":3,"featured_media":30637,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[15],"tags":[518],"class_list":["post-30639","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-salut","tag-son"],"featured_image_src":"https:\/\/www.mgc.es\/wp-content\/uploads\/2023\/11\/sueno-y-cognicion.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 cognici\u00f3: com el son afecta el nostre cervell - 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-cognicio-com-el-son-afecta-el-nostre-cervell\/\" \/>\n<meta property=\"og:locale\" content=\"ca_ES\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Son i cognici\u00f3: com el son afecta el nostre cervell - MGC M\u00fatua\" \/>\n<meta property=\"og:description\" content=\"El son \u00e9s el nostre recurs natural per mantenir l\u2019organisme en plenes facultats. 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