{"id":4058,"date":"2021-07-25T01:54:24","date_gmt":"2021-07-25T05:54:24","guid":{"rendered":"https:\/\/viahr.org\/staging\/8024\/?p=4058"},"modified":"2021-10-11T07:18:41","modified_gmt":"2021-10-11T11:18:41","slug":"3-tips-fundamentales-para-dormir-mejor","status":"publish","type":"post","link":"https:\/\/viahr.org\/staging\/8024\/3-tips-fundamentales-para-dormir-mejor\/","title":{"rendered":"3 tips FUNDAMENTALES para dormir mejor"},"content":{"rendered":"\n<p>Cuando nos vamos a dormir y seguimos en estado de alerta, tensos, ansiosos, a la defensiva, conciliar el sue\u00f1o puede tomar hasta horas. Y a\u00fan as\u00ed, una vez que lo logras, el descanso no es profundo. Aunque tu cuerpo este &#8220;dormido&#8221;, tu mente sigue dando vueltas. <\/p>\n\n\n\n<p>Cuando el cansancio se acumula, lo que en cualquier otro momento ser\u00eda una situaci\u00f3n mucho m\u00e1s sencilla de manejar, se termina convirtiendo en motivo de molestia, apat\u00eda, irritabilidad, ansiedad, desenfoque, improductividad. S\u00famalo por unos meses y ese diagn\u00f3stico termina en burnout. <\/p>\n\n\n\n<p>Entonces, \u00bfC\u00f3mo hacemos para calmar nuestra mente y relajar el cuerpo al irnos a dormir? <\/p>\n\n\n\n<p>Les compartimos 3 tips para probar desde hoy:<\/p>\n\n\n\n<ul class=\"wp-block-list\"><li><strong>Delega tus tareas en la noche.<\/strong> \u00bfA qu\u00e9 me refiero con esto? &#8211; Es muy probable que al acostarte, no has terminado de poner tu cabeza en la almohada cuando ya est\u00e1s pensando en lo que tienes que hacer al d\u00eda siguiente. Cuando esto pase, del\u00e9gale esas tareas a tu &#8220;yo&#8221; del futuro. Literalmente, visual\u00edzate trabajando al d\u00eda siguiente y &#8220;entr\u00e9gale&#8221; la responsabilidad de los pendientes y problemas en tu mente. &#8220;<strong>Esto, esto y esto le toca a \u00e9l. A m\u00ed me toca descansar.<\/strong>&#8220;<\/li><\/ul>\n\n\n\n<ul class=\"wp-block-list\"><li><strong>Respira. Respira. Respira. <\/strong>&#8211; C\u00f3mo bien dice el dicho, &#8220;si controlas tu respiraci\u00f3n, controlas tu cerebro.&#8221; Inhala durante 8 segundos, exhala durante 8 segundos. Hazlo una y otra vez, hasta que te sientas relajado y con tu mente en calma. Cuando estamos en estado de alerta -ansiosos, preocupados, tensos, irritados- nuestra respiraci\u00f3n es mucho m\u00e1s acelerada. Si cambiamos nuestra respiraci\u00f3n a una mucho m\u00e1s pausada, el cuerpo -y en consecuencia, nuestros pensamientos y emociones- interpreta que podemos relajarnos y que &#8220;estar alerta&#8221; ya no es necesario.<\/li><\/ul>\n\n\n\n<ul class=\"wp-block-list\"><li><strong>No &#8220;forces&#8221; el sue\u00f1o<\/strong>. &#8211; Ese &#8220;tengo que dormir, tengo que dormir&#8221; que aparece en tu mente cada vez que ves el reloj y sacas la cuenta de cu\u00e1ntas horas de sue\u00f1o te quedan, lo que hace es ponerte m\u00e1s tenso. Lo que estamos buscando es relajarnos. Espera tranquilo a dormirte. Si pasa mucho tiempo y no concilias el sue\u00f1o, lev\u00e1ntate, toma un vaso de agua caliente, lee un poco, y vuelve a la cama. No te presiones, acomp\u00e1\u00f1ate.<\/li><\/ul>\n\n\n\n<h3 class=\"wp-block-heading\">Buen sue\u00f1o= buen desempe\u00f1o, buen humor, productividad, vitalidad, energ\u00eda.<\/h3>\n\n\n\n<h3 class=\"wp-block-heading\">Y sobretodo, menos burnout.<\/h3>\n\n\n\n<p class=\"has-luminous-vivid-amber-color has-text-color\">Como ya sabes, si est\u00e1s interesado en un trabajo m\u00e1s profundo para salir del burnout o reducir tu estr\u00e9s, <a href=\"https:\/\/viahr.org\/staging\/8024\/programa-cuidamos-de-ti\/\">llena este formulario<\/a> y solicita una sesi\u00f3n con un coach o terapeuta. <\/p>\n\n\n\n<p>\u00a1Que tengas un excelente inicio de semana!<\/p>\n","protected":false},"excerpt":{"rendered":"<p>Cuando nos vamos a dormir y seguimos en estado de alerta, tensos, ansiosos, a la defensiva, conciliar el sue\u00f1o puede tomar hasta horas. Y a\u00fan as\u00ed, una vez que lo logras, el descanso no es profundo. Aunque tu cuerpo este &#8220;dormido&#8221;, tu mente sigue dando vueltas. Cuando el cansancio se acumula, lo que en cualquier [&hellip;]<\/p>\n","protected":false},"author":5,"featured_media":4060,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"nf_dc_page":"","om_disable_all_campaigns":false,"_monsterinsights_skip_tracking":false,"_monsterinsights_sitenote_active":false,"_monsterinsights_sitenote_note":"","_monsterinsights_sitenote_category":0,"site-sidebar-layout":"default","site-content-layout":"default","ast-site-content-layout":"default","site-content-style":"default","site-sidebar-style":"default","ast-global-header-display":"","ast-banner-title-visibility":"","ast-main-header-display":"","ast-hfb-above-header-display":"","ast-hfb-below-header-display":"","ast-hfb-mobile-header-display":"","site-post-title":"","ast-breadcrumbs-content":"","ast-featured-img":"","footer-sml-layout":"","ast-disable-related-posts":"","theme-transparent-header-meta":"default","adv-header-id-meta":"","stick-header-meta":"","header-above-stick-meta":"","header-main-stick-meta":"","header-below-stick-meta":"","astra-migrate-meta-layouts":"default","ast-page-background-enabled":"default","ast-page-background-meta":{"desktop":{"background-color":"","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""},"tablet":{"background-color":"","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""},"mobile":{"background-color":"","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""}},"ast-content-background-meta":{"desktop":{"background-color":"var(--ast-global-color-5)","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""},"tablet":{"background-color":"var(--ast-global-color-5)","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""},"mobile":{"background-color":"var(--ast-global-color-5)","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""}},"footnotes":""},"categories":[103],"tags":[117,104,116,112],"class_list":["post-4058","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-aprender-a-hacer-pausas","tag-descansar","tag-descanso","tag-dormir-mejor","tag-viahr"],"acf":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v27.4 - 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