Abril de 2026 \u2013 Brienne Miner, MD, MHS, profesora asistente de medicina (Geriatr\u00eda), se interes\u00f3 por primera vez en el sue\u00f1o cuando observ\u00f3 la prevalencia de problemas del sue\u00f1o entre sus pacientes de mayor edad, as\u00ed como el impacto perjudicial de la privaci\u00f3n del sue\u00f1o. Actualmente, su inter\u00e9s se centra en desarrollar estrategias para mejorar el sue\u00f1o, lo que puede conducir a un mejor funcionamiento f\u00edsico y mental en los adultos mayores.<\/p>\n\n\n\n
La Dra. Miner habl\u00f3 con la comunidad de Yale sobre la importancia del sue\u00f1o y ofreci\u00f3 las siguientes recomendaciones:<\/p>\n\n\n\n
Mantener una rutina<\/strong>. \u201cEsto significa acostarse a la misma hora todas las noches y levantarse a la misma hora todos los d\u00edas\u201d, se\u00f1al\u00f3 la Dra. Miner. \u201cProbablemente sea lo m\u00e1s importante que puede hacer para mejorar su sue\u00f1o.\u201d<\/p>\n\n\n\n Mantenerse activo, incluso si se siente cansado<\/strong>. La actividad f\u00edsica y social son se\u00f1ales para que el cuerpo permanezca despierto y ayudan a estar m\u00e1s preparado para dormir por la noche, explic\u00f3 la Dra. Miner. \u201cLo \u00faltimo que queremos es que evite actividades porque no est\u00e1 durmiendo bien\u201d, coment\u00f3. \u201cQuedarse en casa e intentar dormir m\u00e1s es en realidad, contraproducente.\u201d<\/p>\n\n\n\n Evitar las siestas<\/strong>. Si es necesario tomar una siesta, procure que sea de 30 minutos o menos y antes de las dos de la tarde, recomend\u00f3 la Dra. Miner, ya que las siestas disminuyen nuestro impulso homeost\u00e1tico de sue\u00f1o o presi\u00f3n de sue\u00f1o, es decir, la necesidad natural de dormir. Para iniciar y mantener el sue\u00f1o durante la noche, \u00abqueremos que ese impulso homeost\u00e1tico se acumule durante el d\u00eda, de modo que sea muy elevado para el momento en que se acueste esa noche\u00bb, dijo ella.<\/p>\n\n\n\n Reducir o eliminar el consumo de alcohol, cafe\u00edna y nicotina<\/strong>. \u201cA medida que envejecemos, nuestra capacidad para metabolizar estas sustancias cambia, y ya no las procesamos como lo hac\u00edamos en nuestros treinta o cuarenta a\u00f1os\u201d, se\u00f1al\u00f3 la Dra. Miner. Aunque el alcohol puede ayudar a conciliar el sue\u00f1o, provoca despertares durante la noche.<\/p>\n\n\n\n Puede probar suplementos, pero evite los medicamentos<\/strong>. Algunos pacientes de la Dra. Miner han observado mejor\u00edas modestas con valeriana, manzanilla, pasiflora o melatonina en dosis bajas (3 mg o menos). Los medicamentos de venta libre pueden causar somnolencia, confusi\u00f3n y otros efectos adversos, mientras que los medicamentos con receta se han asociado con deterioro cognitivo, mayor riesgo de ca\u00eddas e incluso la muerte. El tratamiento de referencia para el insomnio es la terapia cognitivo-conductual, un enfoque no farmacol\u00f3gico que aborda conductas negativas y tiene una alta tasa de \u00e9xito, explic\u00f3 la Dra. Miner.<\/p>\n\n\n\n <\/p>","protected":false},"excerpt":{"rendered":" April 2026 \u2013 Brienne Miner, MD, MHS, assistant professor of medicine (geriatrics), first became interested in sleep when she noticed the prevalence of sleep problems among her older patients, and the detrimental impact of sleep deprivation. Now, her passion lies in developing strategies to improve sleep\u2014which can lead to better physical and mental functioning in […]<\/p>\n","protected":false},"author":7,"featured_media":7560,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"_source_blog_id":"","_source_page_id":"","site-sidebar-layout":"default","site-content-layout":"","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":"","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":"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":"","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-4)","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-4)","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-4)","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":[1],"tags":[],"class_list":["post-7559","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-uncategorized"],"acf":[],"_links":{"self":[{"href":"https:\/\/upright.altura.health\/esp\/wp-json\/wp\/v2\/posts\/7559","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/upright.altura.health\/esp\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/upright.altura.health\/esp\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/upright.altura.health\/esp\/wp-json\/wp\/v2\/users\/7"}],"replies":[{"embeddable":true,"href":"https:\/\/upright.altura.health\/esp\/wp-json\/wp\/v2\/comments?post=7559"}],"version-history":[{"count":0,"href":"https:\/\/upright.altura.health\/esp\/wp-json\/wp\/v2\/posts\/7559\/revisions"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/upright.altura.health\/esp\/wp-json\/wp\/v2\/media\/7560"}],"wp:attachment":[{"href":"https:\/\/upright.altura.health\/esp\/wp-json\/wp\/v2\/media?parent=7559"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/upright.altura.health\/esp\/wp-json\/wp\/v2\/categories?post=7559"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/upright.altura.health\/esp\/wp-json\/wp\/v2\/tags?post=7559"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}