{"id":2720,"date":"2024-07-30T13:38:00","date_gmt":"2024-07-30T11:38:00","guid":{"rendered":"https:\/\/prueba.esclerosismultiplegalicia.org\/?p=2720"},"modified":"2025-09-05T13:42:47","modified_gmt":"2025-09-05T11:42:47","slug":"consellos-em-a-esclerose-multiple-pode-producir-trastornos-do-sono-que-podo-facer","status":"publish","type":"post","link":"https:\/\/esclerosismultiplegalicia.org\/index.php\/2024\/07\/30\/consellos-em-a-esclerose-multiple-pode-producir-trastornos-do-sono-que-podo-facer\/","title":{"rendered":"Consellos EM: A Esclerose M\u00faltiple pode producir trastornos do sono. Que podo facer?"},"content":{"rendered":"\n<h3 class=\"wp-block-heading has-theme-palette-2-color has-text-color has-link-color wp-elements-fe88673309727ddf912f151e7b8dc701\"><em>Un 70% de persoas con Esclerose M\u00faltiple admite ter, na actualidade ou no pasado, problemas para conciliar o sono. O m\u00e1is com\u00fan \u00e9 o insomnio.<\/em><\/h3>\n\n\n\n<p>A&nbsp;<a href=\"https:\/\/esclerosismultiplegalicia.org\/esclerosis_multiple_es.html\">Esclerose M\u00faltiple<\/a>&nbsp;soe estar acompa\u00f1ada de problemas para durmir, xa sexa debido aos seus&nbsp;<a href=\"https:\/\/esclerosismultiplegalicia.org\/como_se_puede_manifestar_la_esclerosis_multiple_es.html\">s\u00edntomas<\/a>, aos&nbsp;<a href=\"https:\/\/esclerosismultiplegalicia.org\/tratamiento_farmacologico_esclerosis_multiple_es.html\">tratamentos farmacol\u00f3xicos<\/a>&nbsp;ou ao estilo de vida. Un&nbsp;<strong>70% das persoas con EM admiten sufrir alg\u00fan trastorno do sono<\/strong>, entre os cales o m\u00e1is com\u00fan \u00e9 o&nbsp;<strong>insomnio<\/strong>. Isto pode provocar un aumento da&nbsp;<strong>fatiga<\/strong>&nbsp;propia da EM ou outras alteraci\u00f3ns adversas para a sa\u00fade, xa que o sono \u00e9 un elemento fundamental para a restauraci\u00f3n do sistema nervioso. Deste modo,&nbsp;<strong>a falta de sono pode provocar somnolencia, perdas de memoria, alteraci\u00f3ns da atenci\u00f3n ou cambios no estado de \u00e1nimo<\/strong>, entre outros.&nbsp;<\/p>\n\n\n\n<p>As&nbsp;<strong>horas<\/strong>&nbsp;<strong>de sono<\/strong>&nbsp;necesarias para cada persoa dependen da xen\u00e9tica, pero estableceuse unha media de&nbsp;<strong>7 ou 8 horas diarias<\/strong>&nbsp;de sono para ter un bo descanso e uns bos h\u00e1bitos.&nbsp;<\/p>\n\n\n\n<p>Na EM, os trastornos de sono poden aparecer por varias&nbsp;<strong>causas<\/strong>, como:<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Lesi\u00f3ns<\/strong>\u00a0nas \u00e1reas do cerebro que controlan o sono.\u00a0<\/li>\n\n\n\n<li><strong>S\u00edntomas<\/strong>\u00a0da EM como dor, epasticidade ou diminuci\u00f3n da mobilidade.\u00a0<\/li>\n\n\n\n<li><strong>Efectos secundarios dos f\u00e1rmacos<\/strong>\u00a0administrados para controlar os s\u00edntomas da EM.\u00a0<\/li>\n\n\n\n<li><strong>Estilo de vida<\/strong>: fumar ou non realizar actividade f\u00edsica son factores que poden afectar negativamente ao sono.\u00a0<\/li>\n<\/ul>\n\n\n\n<p>A&nbsp;<strong>detecci\u00f3n temper\u00e1<\/strong>&nbsp;destes trastornos \u00e9 fundamental para as persoas con Esclerose M\u00faltiple. Para controlar estes trastornos e tratalos da mellor maneira posible, o primeiro \u00e9 detectalos. Despois, hai varias pautas que se poden seguir:<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Ter un horario fixo de sono<\/strong>: ve a durmir todos os d\u00edas \u00e1 mesma hora e lev\u00e1ntate sempre igual, inclu\u00eddas as fins de semana. Esta constancia reforza o ciclo de sono-vixilia e axudaranos a reducir a fatiga e durmir mellor. Durme unhas 8 horas todos os d\u00edas. Se ves que non es capaz de durmir nos 20 minutos posteriores a meterte na cama, lev\u00e1ntate e realiza algunha actividade relaxante. Despois volve \u00e1 cama e intenta durmir de novo. Se non o consegues, repite isto ata poder durmir.\u00a0<\/li>\n\n\n\n<li><strong>Presta atenci\u00f3n \u00e1 comida e \u00e1 bebida que inxires antes de durmir<\/strong>: intenta non ir \u00e1 cama demasiado\/a cheo\/a ou con fame e evita as comidas moi abundantes ou pesadas polo menos d\u00faas horas antes de durmir. Ten coidado con estimulantes como a nicotina ou a cafe\u00edna, xa que tardan horas en desaparecer e influir\u00e1n negativamente na calidade do teu sono. Ademais, evita o alcohol. Este pode facer que te sintas con somnolencia ao comezo, pero \u00e9 posible que interrumpa o sono posteriormente.\u00a0\u00a0<\/li>\n\n\n\n<li><strong>Crea un ambiente de descanso<\/strong>: intenta que o teu cuarto estea escuro, silencioso e fresco. Evita o uso de pantallas antes de durmir. Podes probar a utilizar cortinas escurecedoras, alg\u00fan ventilador para refrescarte ou tap\u00f3ns para os o\u00eddos. Realizar actividades relaxantes antes de durmir tam\u00e9n pode axudar, como darte un ba\u00f1o tranquilo ou practicar t\u00e9cnicas de relaxaci\u00f3n.\u00a0<\/li>\n\n\n\n<li><strong>Limita as sestas diurnas<\/strong>: as sestas longas durante o d\u00eda poden interferir co sono nocturno. Limita as sestas a non m\u00e1is dunha hora e non tomes a sesta tarde. Se traballas de noite \u00e9 posible que necesites botar unha sesta tarde antes de ir traballar para compensar as horas de sono.\u00a0<\/li>\n\n\n\n<li><strong>Realiza actividade f\u00edsica<\/strong>: incorpora a actividade f\u00edsica na t\u00faa rutina diaria, pero non a realices en horas pr\u00f3ximas a ir durmir. Pasa tempo ao aire libre todos os d\u00edas.\u00a0<\/li>\n\n\n\n<li><strong>Controla as t\u00faas preocupaci\u00f3ns<\/strong>: intenta resolver as t\u00faas preocupaci\u00f3ns antes de durmir. En caso de non poder, escr\u00edbeas nunha axenda para solucionalas posteriormente e non ter medo a esquecelas. Controlar o estr\u00e9s tam\u00e9n pode axudar, organiz\u00e1ndote, establecendo prioridades e delegando tarefas. A meditaci\u00f3n ou as t\u00e9cnicas de relaxaci\u00f3n poden aliviar a ansiedade.\u00a0\u00a0<\/li>\n\n\n\n<li><strong>Consulta con profesionais<\/strong>: se tes problemas para durmir de forma frecuente e non se solucionan, cons\u00faltao cun equipo de profeisonais. Axudarante a identificar e tratar as causas. Comenta que medicaci\u00f3n tomas, como \u00e9 o teu estilo de vida e que s\u00edntomas tes que non te deixen durmir (se \u00e9 o caso).<\/li>\n<\/ul>\n\n\n\n<p>Podes ver&nbsp;<strong>m\u00e1is informaci\u00f3n<\/strong>&nbsp;no artigo de&nbsp;<a href=\"https:\/\/www.fem.es\/\" target=\"_blank\" rel=\"noreferrer noopener\">Fundaci\u00f3 Esclerosi M\u00faltiple<\/a>&nbsp;&#8211;&nbsp;<a href=\"https:\/\/www.fem.es\/es\/trastornos-del-sueno-y-esclerosis-multiple\/\" target=\"_blank\" rel=\"noreferrer noopener\">Trastornos del sue\u00f1o y esclerosis m\u00faltiple<\/a>&nbsp;e no artigo de&nbsp;<a href=\"https:\/\/www.mayoclinic.org\/es\" target=\"_blank\" rel=\"noreferrer noopener\">Mayo Clinic<\/a>&nbsp;&#8211;&nbsp;<a href=\"https:\/\/www.mayoclinic.org\/es\/healthy-lifestyle\/adult-health\/in-depth\/sleep\/art-20048379\" target=\"_blank\" rel=\"noreferrer noopener\">Consejos para dormir: seis pasos para dormir mejor<\/a>.<\/p>\n","protected":false},"excerpt":{"rendered":"<p>Un 70% de persoas con Esclerose M\u00faltiple admite ter, na&hellip; <a class=\"continue\" href=\"https:\/\/esclerosismultiplegalicia.org\/index.php\/2024\/07\/30\/consellos-em-a-esclerose-multiple-pode-producir-trastornos-do-sono-que-podo-facer\/\">Ler m\u00e1is sobre<span> Consellos EM: A Esclerose M\u00faltiple pode producir trastornos do sono. Que podo facer?<\/span><\/a><\/p>\n","protected":false},"author":1,"featured_media":0,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_kad_post_transparent":"","_kad_post_title":"","_kad_post_layout":"","_kad_post_sidebar_id":"","_kad_post_content_style":"","_kad_post_vertical_padding":"","_kad_post_feature":"","_kad_post_feature_position":"","_kad_post_header":false,"_kad_post_footer":false,"footnotes":""},"categories":[103],"tags":[111,13],"class_list":["post-2720","post","type-post","status-publish","format-standard","hentry","category-novas","tag-consellos","tag-fegadem"],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v26.1.1 - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>Consellos EM: A Esclerose M\u00faltiple pode producir trastornos do sono. 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