{"id":5370,"date":"2019-04-12T16:34:35","date_gmt":"2019-04-12T21:34:35","guid":{"rendered":"https:\/\/candorhealthed.org\/?p=5370"},"modified":"2019-04-12T16:34:35","modified_gmt":"2019-04-12T21:34:35","slug":"summer-sleep-is-time-to-recharge-if-you-let-it-by-lance-williams","status":"publish","type":"post","link":"https:\/\/candorhealthed.org\/es\/summer-sleep-is-time-to-recharge-if-you-let-it-by-lance-williams\/","title":{"rendered":"El sue\u00f1o estival es tiempo de recarga (si lo permites)"},"content":{"rendered":"<p><img loading=\"lazy\" decoding=\"async\" class=\"wp-image-4941 alignleft\" src=\"https:\/\/candorhealthed.org\/wp-content\/uploads\/2018\/10\/Lance-web.jpg\" alt=\"\" width=\"160\" height=\"160\" srcset=\"https:\/\/candorhealthed.org\/wp-content\/uploads\/2018\/10\/Lance-web.jpg 270w, https:\/\/candorhealthed.org\/wp-content\/uploads\/2018\/10\/Lance-web-150x150.jpg 150w\" sizes=\"(max-width: 160px) 100vw, 160px\" \/><em><strong>Escrito por:<\/strong> Lance Williams - Director de Educaci\u00f3n, Candor Health Education<\/em><\/p>\n<p>A medida que el tiempo cambia y los d\u00edas se alargan, los estudiantes se preparan para el final del curso escolar y el comienzo del verano. Como estudiante, una cosa que siempre esperaba con impaciencia en esta \u00e9poca del a\u00f1o era la oportunidad de recuperar todo el sue\u00f1o perdido. Mis padres estaban mucho m\u00e1s relajados conmigo y con mi horario de sue\u00f1o durante el verano, ya que era un descanso ganado de la rutina diaria del a\u00f1o escolar. Dicho esto, el enfoque que yo y muchos j\u00f3venes adoptamos para recuperar el sue\u00f1o a menudo nos lleva a aumentar nuestra \"deuda de sue\u00f1o\" en lugar de reducirla. En pocas palabras, nuestra hora de acostarnos y de levantarnos se retrasa sin que se produzca ning\u00fan cambio real en la cantidad de sue\u00f1o que dormimos.<\/p>\n<p>Muchos de nosotros no somos conscientes de la importancia del sue\u00f1o y de c\u00f3mo afecta a nuestros hijos y al desarrollo de su organismo. La Fundaci\u00f3n Nacional del Sue\u00f1o (NSF) define la \"deuda de sue\u00f1o\" como la diferencia entre la cantidad de sue\u00f1o que se necesita y la que realmente se duerme. La NSF recomienda que los ni\u00f1os en edad preescolar (de 3 a 5 a\u00f1os) duerman entre 10 y 13 horas, los ni\u00f1os en edad escolar (de 6 a 13 a\u00f1os) entre 9 y 11 horas y los adolescentes (de 14 a 17 a\u00f1os) entre 8 y 10 horas.<\/p>\n<p>Cuando estoy en las aulas, es habitual que escuche que los alumnos creen que duermen una cantidad adecuada de horas (a menudo lo creen as\u00ed porque est\u00e1n tan endeudados con el sue\u00f1o que no recuerdan lo que es estar bien descansado), que son conscientes de los intervalos de sue\u00f1o recomendados, pero que rara vez cumplen realmente esas recomendaciones debido al trabajo escolar, las actividades, la vida social y otras responsabilidades.<\/p>\n<p><img loading=\"lazy\" decoding=\"async\" class=\"wp-image-5383 alignright\" src=\"https:\/\/candorhealthed.org\/wp-content\/uploads\/2019\/04\/sleep-1024x573.png\" alt=\"\" width=\"375\" height=\"210\" \/><\/p>\n<p>Para ayudar a combatir la deuda de sue\u00f1o este verano podemos hacer algunas cosas sencillas recomendadas por la NSF. En primer lugar, podemos vigilar las horas totales de sue\u00f1o de nuestros hijos. Si su hijo se acuesta m\u00e1s tarde en verano que durante el curso escolar, aseg\u00farese de que puede dormir hasta que alcance el intervalo de horas de sue\u00f1o recomendado.<\/p>\n<p>A continuaci\u00f3n, podemos mantener los horarios de sue\u00f1o constantes (en la medida de lo posible). La coherencia horaria es muy importante porque nuestro reloj corporal interno (que afecta a la salud, el estado de \u00e1nimo y la cognici\u00f3n) funciona mejor con regularidad y cambiar la hora de acostarse es como darle a un ni\u00f1o un mini caso de jet lag. Acostarse a las 21.30 todas las noches es mejor que alternar entre las 21.00 y las 22.00 horas.<\/p>\n<p>El \u00faltimo paso consiste en que, a medida que el verano llega a su fin, se vayan acostando y levantando a la misma hora que en el curso escolar. Esto puede hacerse una o dos semanas antes de que empiecen las clases, reduciendo 15 minutos cada noche la hora a la que se acuestan. Si a tu hijo le cuesta dormirse a horas m\u00e1s tempranas, despertarle 15 minutos antes por las ma\u00f1anas puede ayudarle.<\/p>\n<p>El verano es una \u00e9poca muy ajetreada, con vacaciones o fiestas familiares que a menudo se alargan hasta altas horas de la noche. Lo bueno es que no suele haber madrugones al d\u00eda siguiente. Intente aprovechar el verano para que sus hijos descansen lo necesario. A menudo se pasa por alto la importancia del sue\u00f1o, pero es tan importante como la actividad f\u00edsica y una dieta sana.<\/p>","protected":false},"excerpt":{"rendered":"<p>Written by: Lance Williams \u2013 Education Manager, Candor Health Education As the weather begins to shift and days become longer, students are gearing up for the end of the school year and the start of summer. As a student, one thing I always looked forward to around this time of the year was the chance [&hellip;]<\/p>\n","protected":false},"author":5,"featured_media":0,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"_et_pb_use_builder":"","_et_pb_old_content":"","_et_gb_content_width":"","footnotes":""},"categories":[11],"tags":[],"class_list":["post-5370","post","type-post","status-publish","format-standard","hentry","category-news"],"acf":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO Premium plugin v27.3 (Yoast SEO v27.3) - https:\/\/yoast.com\/product\/yoast-seo-premium-wordpress\/ -->\n<title>Summer Sleep is Time to Recharge (if you let it) - Candor Health Education<\/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:\/\/candorhealthed.org\/es\/summer-sleep-is-time-to-recharge-if-you-let-it-by-lance-williams\/\" \/>\n<meta property=\"og:locale\" content=\"es_ES\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Summer Sleep is Time to Recharge (if you let it)\" \/>\n<meta property=\"og:description\" content=\"Written by: Lance Williams \u2013 Education Manager, Candor Health Education As the weather begins to shift and days become longer, students are gearing up for the end of the school year and the start of summer. 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