{"id":31098,"date":"2024-01-11T11:35:34","date_gmt":"2024-01-11T10:35:34","guid":{"rendered":"https:\/\/www.mgc.es\/?p=31098"},"modified":"2024-01-11T11:36:50","modified_gmt":"2024-01-11T10:36:50","slug":"higiene-del-son-nous-proposits-per-aquest-any","status":"publish","type":"post","link":"https:\/\/www.mgc.es\/ca\/blog\/higiene-del-son-nous-proposits-per-aquest-any\/","title":{"rendered":"Higiene del son: nous prop\u00f2sits per aquest any"},"content":{"rendered":"\n
\"\"<\/figure>\n\n\n\n

Som molts els que veiem el comen\u00e7ament de l\u2019any com una oportunitat per al creixement personal, per deixar enrere els mals h\u00e0bits, i que anhelem millorar la vida fixant-nos nous prop\u00f2sits per a l\u2019any nou.<\/p>\n\n\n\n

Aix\u00f2 no obstant, si t\u2019identifiques amb la majoria, probablement et ser\u00e0 un desafiament complir aquests objectius. De fet, s\u2019estima que m\u00e9s de la meitat de nosaltres no aconsegueix complir-los. Per\u00f2 la ci\u00e8ncia ens revela que el veritable desafiament no radica en la meta en si, sin\u00f3 a portar a terme els objectius. Les investigacions suggereixen que la manera m\u00e9s efectiva d\u2019instaurar un h\u00e0bit saludable \u00e9s fer petits passos.<\/p>\n\n\n\n

D\u2019altra banda, millorar el son pot ser un petit pas crucial per assolir els teus prop\u00f2sits. Has establert objectius relacionats amb l\u2019exercici, la p\u00e8rdua de pes, l\u2019alimentaci\u00f3 saludable o deixar de fumar? El son \u00e9s una eina poderosa per millorar el benestar general i tenir una vida m\u00e9s saludable. Quan dormim, el cos fa un paper essencial per restaurar i reparar tots els seus sistemes. No nom\u00e9s s\u2019enforteix l\u2019atenci\u00f3, la mem\u00f2ria i la presa de decisions, sin\u00f3 que tamb\u00e9 se\u2019n beneficia la salut f\u00edsica i es contribueix a l\u2019equilibri emocional i de l\u2019estat d\u2019\u00e0nim. A m\u00e9s, un bon descans ens proporciona l\u2019energia, la motivaci\u00f3 i l\u2019autocontrol necessaris per assolir els objectius per al nou any. La simple adopci\u00f3 d\u2019una bona higiene del son et pot proporcionar la capacitat de perseverar i assolir les teves metes, especialment en moments dif\u00edcils.<\/p>\n\n\n\n

Com podem convertir els nostres prop\u00f2sits en h\u00e0bits duradors<\/strong><\/h2>\n\n\n\n

Per transformar els prop\u00f2sits en h\u00e0bits duradors has de comen\u00e7ar a focalitzar els aspectes que pots controlar, com ara seguir les recomanacions d\u2019higiene del son. \u00c9s important que, en lloc de centrar-te \u00fanicament en els resultats (com s\u00f3n deixar de fumar, ser m\u00e9s productiu o tenir una vida m\u00e9s saludable), cosa que et podria portar a abandonar els prop\u00f2sits de manera prematura, mantinguis l\u2019atenci\u00f3 en el proc\u00e9s, que \u00e9s la clau.<\/p>\n\n\n\n

A m\u00e9s, els experts suggereixen que perqu\u00e8 un prop\u00f2sit sigui efectiu, s\u2019ha de complir amb els requisits SMART <\/strong>(sigles en angl\u00e8s):<\/p>\n\n\n\n

    \n
  • ES<\/strong>pec\u00edfic: establir un objectiu clar i concret.<\/li>\n\n\n\n
  • M<\/strong>esurable: tenir la capacitat de fer un seguiment senzill del compliment de l\u2019objectiu.<\/li>\n\n\n\n
  • A<\/strong>ssolible: els objectius han de ser realistes, cosa que sovint implica fer petits passos en lloc d\u2019intentar fer canvis massa ambiciosos.<\/li>\n\n\n\n
  • R<\/strong>ellevant: ha de ser significatiu per a tu, ja que aix\u00f2 et proporcionar\u00e0 la motivaci\u00f3 necess\u00e0ria per assolir-lo.<\/li>\n\n\n\n
  • En un interval de T<\/strong>emps determinat: els plans de canvi han de comen\u00e7ar amb un per\u00edode de temps establert, com, per exemple, 90 dies.<\/li>\n<\/ul>\n\n\n\n

    Seguint els requisits SMART, aqu\u00ed sota et deixem algunes idees per establir prop\u00f2sits d\u2019any nou relacionats amb el son.<\/p>\n\n\n\n

      \n
    1. En lloc de simplement proposar-te dormir m\u00e9s b\u00e9, pots establir objectius espec\u00edfics, com ara moderar el consum de cafe\u00efna i evitar prendre\u2019n m\u00e9s tard de les 15 h per no afectar la qualitat del son.<\/li>\n\n\n\n
    2. En lloc d\u2019obsessionar-nos a assolir les vuit hores de son, que, encara que \u00e9s un objectiu mesurable, se centra massa en resultats, \u00e9s m\u00e9s efectiu fixar una rutina d\u2019anar a dormir, tancar el llum i deixar el tel\u00e8fon m\u00f2bil a la mateixa hora cada nit. Establir un horari regular promou un ritme circadiari saludable i garanteix un temps adequat de descans.<\/li>\n\n\n\n
    3. Per agafar el son m\u00e9s r\u00e0pidament, \u00e9s preferible proposar-se desenvolupar una rutina relaxant abans de dormir, que pot incloure activitats com s\u00f3n llegir, banyar-se, escoltar m\u00fasica, fer estiraments o practicar t\u00e8cniques de relaxaci\u00f3. Un pla pr\u00e0ctic pot facilitar agafar el son i enfortir els h\u00e0bits en funci\u00f3 de les necessitats que tinguis.<\/li>\n\n\n\n
    4. En lloc de proposar-te no desvetllar-te durant la nit, un objectiu que pot generar frustraci\u00f3, et recomanem sortir de llit i fer una activitat relaxant que t\u2019ajudi a tornar a agafar el son.<\/li>\n<\/ol>\n\n\n\n

      En alguns casos la millor soluci\u00f3 pot ser buscar ajuda professional. Si experimentes s\u00edmptomes de trastorns del son, com insomni, roncs forts o somnol\u00e8ncia di\u00fcrna excessiva, t\u2019aconsellem que concertis una cita amb un metge especialista en medicina del son.<\/p>\n","protected":false},"excerpt":{"rendered":"

      Som molts els que veiem el comen\u00e7ament de l\u2019any com una oportunitat per al creixement personal, per deixar enrere els mals h\u00e0bits, i que anhelem millorar la vida fixant-nos nous prop\u00f2sits per a l\u2019any nou. Aix\u00f2 no obstant, si t\u2019identifiques amb la majoria, probablement et ser\u00e0 un desafiament complir aquests objectius. De fet, s\u2019estima que […]<\/p>\n","protected":false},"author":3,"featured_media":31096,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[659,15],"tags":[437,499],"class_list":["post-31098","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-benestar","category-salut","tag-habits-saludables","tag-salut-emocional"],"featured_image_src":"https:\/\/www.mgc.es\/wp-content\/uploads\/2024\/01\/dormir-bien.jpg","author_info":{"display_name":"Revista Inter\u00e8s Mutu","author_link":"https:\/\/www.mgc.es\/ca\/blog\/author\/interesmutu\/"},"yoast_head":"\nHigiene del son: nous prop\u00f2sits per aquest any - 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\/higiene-del-son-nous-proposits-per-aquest-any\/\" \/>\n<meta property=\"og:locale\" content=\"ca_ES\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Higiene del son: nous prop\u00f2sits per aquest any - MGC M\u00fatua\" \/>\n<meta property=\"og:description\" content=\"Som molts els que veiem el comen\u00e7ament de l\u2019any com una oportunitat per al creixement personal, per deixar enrere els mals h\u00e0bits, i que anhelem millorar la vida fixant-nos nous prop\u00f2sits per a l\u2019any nou. 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