{"id":33058,"date":"2025-01-17T15:24:55","date_gmt":"2025-01-17T14:24:55","guid":{"rendered":"https:\/\/www.mgc.es\/?p=33058"},"modified":"2024-11-20T11:47:08","modified_gmt":"2024-11-20T10:47:08","slug":"son-i-longevitat","status":"publish","type":"post","link":"https:\/\/www.mgc.es\/ca\/blog\/son-i-longevitat\/","title":{"rendered":"Son i longevitat"},"content":{"rendered":"<div id=\"ez-toc-container\" class=\"ez-toc-v2_0_82_1 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-longevitat\/#Per_que_lenvelliment_afecta_el_son\" >Per qu\u00e8 l\u2019envelliment 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-longevitat\/#Sabeu_si_teniu_un_son_problematic_o_que_pot_representar_un_perill_per_a_la_vostra_salut\" >Sabeu si teniu un son problem\u00e0tic o que pot representar un perill per a la vostra salut?<\/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-longevitat\/#Necessiten_menys_hores_de_son_la_gent_gran\" >Necessiten menys hores de son la gent gran?<\/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-longevitat\/#Com_garantim_un_son_mes_segur_a_la_gent_gran\" >Com garantim un son m\u00e9s segur a la gent gran?<\/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\/2024\/11\/sueno-y-logevidad-880x587.jpg\" alt=\"\" class=\"wp-image-33056\" srcset=\"https:\/\/www.mgc.es\/wp-content\/uploads\/2024\/11\/sueno-y-logevidad-880x587.jpg 880w, https:\/\/www.mgc.es\/wp-content\/uploads\/2024\/11\/sueno-y-logevidad-440x293.jpg 440w, https:\/\/www.mgc.es\/wp-content\/uploads\/2024\/11\/sueno-y-logevidad-768x512.jpg 768w, https:\/\/www.mgc.es\/wp-content\/uploads\/2024\/11\/sueno-y-logevidad.jpg 1000w\" sizes=\"auto, (max-width: 880px) 100vw, 880px\" \/><\/figure>\n\n\n\n<p>Quan ens fem grans apareixen molts problemes de salut. Dormir malament o no dormir prou pot contribuir a complicar la situaci\u00f3 de maneres diverses, reproduir certes patologies i desencadenar-ne d\u2019altres, fet que, al capdavall, empitjora la qualitat de vida dels adults de m\u00e9s edat.<\/p>\n\n\n\n<p>Per atendre les necessitats espec\u00edfiques d\u2019aquest grup de poblaci\u00f3, \u00e9s m\u00e9s important que mai entendre els efectes de l\u2019envelliment sobre el son i la salut en general. En aquest sentit, analitzarem quina relaci\u00f3 hi ha entre envelliment i son, els problemes m\u00e9s freq\u00fcents i farem recomanacions per a la gent gran.<\/p>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Per_que_lenvelliment_afecta_el_son\"><\/span><strong>Per qu\u00e8 l\u2019envelliment afecta el son?<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>\u00c9s habitual que la gent gran experimenti canvis en la qualitat i la durada del son. Molts dels canvis s\u00f3n causats per les alteracions en el rellotge intern del cos, que se situa a l\u2019hipot\u00e0lem, el qual cont\u00e9 aproximadament 20.000 c\u00e8l\u00b7lules que configuren el nucli supraquiasm\u00e0tic (NSQ).<\/p>\n\n\n\n<p>Aquest nucli regula els cicles diaris de 24 hores, anomenats ritmes circadiaris, que influeixen en aspectes com la gana, la secreci\u00f3 d\u2019hormones i la sensaci\u00f3 de somnol\u00e8ncia o d\u2019alerta. A mesura que ens fem grans, es modifica el patr\u00f3 de son. El deteriorament de la funci\u00f3 de l\u2019NSQ pot alterar els ritmes circadiaris, i aix\u00f2 afecta els moments en qu\u00e8 les persones se senten cansades o despertes.<\/p>\n\n\n\n<p>L\u2019NSQ rep informaci\u00f3 per mitj\u00e0 de les fotoc\u00e8l\u00b7lules de la retina; cal tenir en compte que la llum \u00e9s un dels senyals m\u00e9s poderosos per mantenir els ritmes circadiaris. Diferents recerques indiquen que molta gent gran no s\u2019exposa prou a la llum del dia, amb una mitjana de prop d\u2019una hora di\u00e0ria, fet que representa un problema greu. Aquesta manca d\u2019exposici\u00f3 encara pot ser m\u00e9s pronunciada per als qui viuen en resid\u00e8ncies d\u2019avis o per als qui tenen la malaltia d\u2019Alzheimer o problemes de mobilitat.<\/p>\n\n\n\n<p>A m\u00e9s a m\u00e9s, els canvis en la producci\u00f3 d\u2019hormones, com ara la melatonina i el cortisol, poden influir en les alteracions del son de la gent gran. Amb el pas del temps el cos produeix menys melatonina, que generalment se secreta en resposta a la foscor i afavoreix el son perqu\u00e8 coordina els ritmes circadiaris.<\/p>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Sabeu_si_teniu_un_son_problematic_o_que_pot_representar_un_perill_per_a_la_vostra_salut\"><\/span><strong>Sabeu si teniu un son problem\u00e0tic o que pot representar un perill per a la vostra salut?<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Hi ha diversos factors que ens poden fer dormir malament. Respongueu les preguntes seg\u00fcents per determinar si us haur\u00edeu de consultar cap especialista:<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Ronqueu sovint?<\/li>\n\n\n\n<li>Us desvetlleu diverses vegades durant la nit?<\/li>\n\n\n\n<li>Us noteu cansat\/ada quan us lleveu?<\/li>\n\n\n\n<li>Experimenteu falta d\u2019energia quan us aixequeu?<\/li>\n\n\n\n<li>Teniu una somnol\u00e8ncia excessiva al mat\u00ed?<\/li>\n\n\n\n<li>Us desperteu sense esma?<\/li>\n\n\n\n<li>Us desperteu amb malestar f\u00edsic, com ara mal de cap, mal al coll o a l\u2019esquena?<\/li>\n\n\n\n<li>Us lleveu de mal humor o irritables?<\/li>\n\n\n\n<li>Us costa de concentrar-vos o de pensar clarament durant el dia?<\/li>\n\n\n\n<li>Badalleu sovint les primeres hores del mat\u00ed?<\/li>\n\n\n\n<li>Teniu els ulls secs o us piquen durant el dia?<\/li>\n<\/ul>\n\n\n\n<p>Si tres o m\u00e9s de les respostes s\u00f3n afirmatives, us aconsellem que demaneu hora amb un especialista del son per avaluar si us cal comen\u00e7ar cap tractament.<\/p>\n\n\n\n<p>Les condicions de salut f\u00edsica i mental tamb\u00e9 poden interferir en el son. Les patologies que habitualment afecten el son en la gent gran inclouen la depressi\u00f3, l\u2019ansietat, malalties card\u00edaques, la diabetis i altres trastorns que causen malestar i dolor, com ara l\u2019artritis.<\/p>\n\n\n\n<p>Els problemes de son tamb\u00e9 es poden relacionar amb els efectes secundaris dels medicaments. Prop del 40 % dels adults de m\u00e9s de 65 anys prenen cinc o m\u00e9s medicaments. Molts f\u00e0rmacs, tant de venda lliure com amb recepta, contribueixen als problemes per dormir. A m\u00e9s a m\u00e9s, les interaccions entre m\u00faltiples medicaments poden tenir efectes inesperats en el son.<\/p>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Necessiten_menys_hores_de_son_la_gent_gran\"><\/span><strong>Necessiten menys hores de son la gent gran?<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>\u00c9s un error habitual pensar que la gent gran necessita menys hores de son que la gent m\u00e9s jove. Tot i que molts tenen dificultats per aconseguir un rep\u00f2s adequat, aix\u00f2 no vol dir que la gent gran hagi de dormir menys hores. En general, es recomana de mirar de dormir entre set i vuit hores cada nit.<\/p>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Com_garantim_un_son_mes_segur_a_la_gent_gran\"><\/span><strong>Com garantim un son m\u00e9s segur a la gent gran?<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>A mesura que ens fem grans, fer canvis al dormitori pot ser molt benefici\u00f3s per reduir el risc de caigudes i d\u2019accidents, i tamb\u00e9 fa m\u00e9s f\u00e0cil demanar ajuda. A continuaci\u00f3, us oferim unes quantes recomanacions:<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Procureu de tenir un tel\u00e8fon a tocar del llit<\/strong>: \u00e9s essencial poder demanar ajut del llit estant. Deixeu un tel\u00e8fon a la tauleta de nit que contingui una llista actualitzada dels n\u00fameros importants. Ara, vigileu amb els tel\u00e8fons m\u00f2bils, perqu\u00e8 la llum blava us pot destorbar el son i fer caure en la temptaci\u00f3 de mirar la pantalla quan brilla.<\/li>\n\n\n\n<li><strong>Assegureu-vos que teniu un llum a l\u2019abast<\/strong>: els llums accessibles redueixen el risc d\u2019entrebancar-se o de caure en la foscor. Els llums amb sensors de moviment poden ser \u00fatils al passad\u00eds o al bany.<\/li>\n\n\n\n<li><strong>Redu\u00efu els perills al dormitori<\/strong>: eviteu de fumar al llit i pareu compte quan col\u00b7loqueu o deixeu objectes pel mig que es poden convertir en perillosos, perqu\u00e8 us hi podeu entrebancar, com ara estores, cables, tamborets i mobles. L\u2019opci\u00f3 m\u00e9s segura \u00e9s garantir un pas lliure del llit fins a la porta.<\/li>\n\n\n\n<li><strong>Practiqueu una bona higiene del son<\/strong>: respecteu i seguiu les recomanacions sobre higiene del son que hem publicat en articles anteriors.<\/li>\n<\/ul>\n\n\n\n<p>Article elaborat per&nbsp;<a href=\"https:\/\/adsalutem.es\/\"><strong><em>Ad Salutem, Instituto del Sue\u00f1o<\/em><\/strong><\/a><\/p>\n","protected":false},"excerpt":{"rendered":"<p>Quan ens fem grans apareixen molts problemes de salut. Dormir malament o no dormir prou pot contribuir a complicar la situaci\u00f3 de maneres diverses, reproduir certes patologies i desencadenar-ne d\u2019altres, fet que, al capdavall, empitjora la qualitat de vida dels adults de m\u00e9s edat. Per atendre les necessitats espec\u00edfiques d\u2019aquest grup de poblaci\u00f3, \u00e9s m\u00e9s [&hellip;]<\/p>\n","protected":false},"author":3,"featured_media":33056,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[656],"tags":[],"class_list":["post-33058","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-habitos-saludables"],"featured_image_src":"https:\/\/www.mgc.es\/wp-content\/uploads\/2024\/11\/sueno-y-logevidad.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 v27.2 - https:\/\/yoast.com\/product\/yoast-seo-wordpress\/ -->\n<title>Son i longevitat - 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\/blog\/sueno-y-longevidad\/\" \/>\n<meta property=\"og:locale\" content=\"ca_ES\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Son i longevitat - MGC M\u00fatua\" \/>\n<meta property=\"og:description\" content=\"Quan ens fem grans apareixen molts problemes de salut. Dormir malament o no dormir prou pot contribuir a complicar la situaci\u00f3 de maneres diverses, reproduir certes patologies i desencadenar-ne d\u2019altres, fet que, al capdavall, empitjora la qualitat de vida dels adults de m\u00e9s edat. 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