{"id":35541,"date":"2020-03-13T08:32:37","date_gmt":"2020-03-13T07:32:37","guid":{"rendered":"https:\/\/rehagirona.com\/?p=35541"},"modified":"2020-03-13T08:32:37","modified_gmt":"2020-03-13T07:32:37","slug":"dia-mundial-son-2020","status":"publish","type":"post","link":"https:\/\/www.rehagirona.com\/ca\/dia-mundial-son-2020\/","title":{"rendered":"“Better sleep, better life, better planet”, el lema d’aquest any per al Dia Mundial del Son"},"content":{"rendered":"

Avui es celebra arreu del m\u00f3n el Dia Mundial del Son<\/strong>\u00a0(World Sleep Day<\/strong><\/span><\/a>), que amb el lema “Better Sleep, Better Life, Better Planet” (Millor son, millor vida, millor planeta)<\/strong> <\/em>destaca la import\u00e0ncia del son com un pilar funamental de la salut, la qual cosa permet una millor presa de decisions i incrementar la comprensi\u00f3 cognitiva fins i tot en grans problemes, com el nostre planeta<\/strong>. Aquest enfocament t\u00e9 un significat intencionadament ampli, que envolta el missatge que la qualitat de vida es pot millorar amb un somni saludable. Per contra, quan el somni falla, la salut disminueix, disminuint la qualitat de vida.<\/p>\n

El Dr. Liborio Parrino<\/strong>, President de Comit\u00e8 del Dia Mundial del Soi, afirma que “si realment volem contribuir a la superviv\u00e8ncia del planeta, una manera intel\u00b7ligent de fer-ho \u00e9s estendre el per\u00edode del nostre temps de son<\/strong>. \u00c9s per aix\u00f2 que l’esl\u00f2gan del Dia Mundial del Son d’enguany connecta un bon son amb una millor salut del planeta”. L’augment dels per\u00edodes de son significa un menor consum de combustible, electricitat, aliments i oxigen<\/strong> (la respiraci\u00f3 s’atenua durant el son). Un son de millor qualitat tamb\u00e9 redueix el risc d’accidents laborals i de tr\u00e0nsit, promou la secreci\u00f3 de melatonina i protegeix el rellotge circadi\u00e0 natural, que pot prevenir l’envelliment prematur en humans.<\/p>\n

A Rehagirona fa temps que reivindiquem la import\u00e0ncia que t\u00e9 estar ben posicionat les 24 hores del dia i no nom\u00e9s durant el dia, tant per a continuar tenint una postura \u00f2ptima com per assegurar-nos aix\u00ed un son reparador. De fet, ho vam parlar en anteriors entrades en aquesta web, com Amb el lema “Dormir profundament, i amb un posicionament correcte, nodreix la vida” avui celebrem el Dia Mundial del Son<\/strong><\/span><\/a>, el 2017, Reivindiquem la import\u00e0ncia de dormir amb un posicionament correcte en el Dia Mundial del Son<\/span><\/strong><\/a>, el 2018, o “Posicionament correcte + Somni saludable = envelliment saludable”, el nostre lema d’avui per al Dia Mundial del Son<\/strong><\/span><\/a>, el 2019.<\/p>\n

Perqu\u00e8 el posicionament nocturn ha de ser de la mateixa qualitat que el di\u00fcrn, ja que probablement passem m\u00e9s temps en posici\u00f3 de dormir que en qualsevol altra. Com ja hem destacat en altres ocasions, un mal posicionament nocturn crea un triple problema<\/strong>:
\n– Augmenta l’asimetria del cos<\/strong>, i pot arribar a la llarga a distorsionar l’esquelet<\/strong>.
\n– Propicia que el nen es desperti m\u00e9s vegades, amb la qual cosa no pot dormir i descansar correctament<\/strong>.
\n– Aix\u00f2 repercuteix tamb\u00e9 en el somni dels pares<\/strong>, que han d’atendre’l.<\/p>\n

Aquests fets s\u00f3n especialment greus si tenim en compte un estudi de la Societat Espanyola del Son<\/strong>, que afirma, d’una banda, que el son profund \u00e9s un dels tres pilars de la bona salut<\/strong>, juntament amb una dieta equilibrada<\/strong> i l’exercici regular<\/strong>, i de l’altra, que les persones amb un somni profund i sense interrupcions experimenten taxes m\u00e9s baixes d’hipertensi\u00f3 arterial, diabetis, obesitat i altres malalties cr\u00f2niques<\/strong>.<\/p>\n

El matal\u00e0s Dreama<\/span><\/a><\/strong> \u00e9s la soluci\u00f3 ideal a aquest triple problema. Es tracta d’un matal\u00e0s per al llit que combina suport postural i reducci\u00f3 de la pressi\u00f3, apte tant per a nens com per a adults. D’aquesta manera s’aconsegueix un correcte posicionament de l’infant durant la nit, que no nom\u00e9s impedeix que el seu cos es distorsioni<\/strong>, sin\u00f3 que pugui dormir i descansar correctament<\/strong>. Aix\u00f2 repercuteix en els pares<\/strong>, que poden dormir m\u00e9s hores<\/strong> al no haver d’atendre’ls en repetides ocasions durant la nit.<\/p>\n

La World Sleep Society<\/strong> d\u00f3na 10 consells per a un somni m\u00e9s saludable per a nens (fins a 12 anys):<\/strong><\/p>\n

    \n
  1. Assegura’t que el teu nen dormi prou* mitjan\u00e7ant l’establiment d’un horari d’anar a dormir i de llevar-se adequat per la seva edat (s’aconsella anar a dormir abans de les 21 hores).<\/li>\n
  2. Mantingues un horari regular d’anar a dormir i d’aixecar-se, tant en dies laborables com en caps de setmana.<\/li>\n
  3. Estableix una rutina constant abans de ficar el nen al llit: posar-li(se) pijama, rentar-se les dents, llegir o escoltar un conte… Vesteix-lo amb roba c\u00f2moda, fins i tot bolquers absorbents per evitar que es desperti per estar mullat.<\/li>\n
  4. Anima al teu fill a que s’adormi de forma independent.<\/li>\n
  5. Evita la llum brillant abans d’ajeure’l i durant la nit, i augmenta l’exposici\u00f3 a la llum al mat\u00ed.<\/li>\n
  6. Mantingues tots els aparells electr\u00f2nics, com televisors, ordinadors i tel\u00e8fons m\u00f2bils apagats o fora de l’habitaci\u00f3, i limita el seu \u00fas abans d’anar a dormir.<\/li>\n
  7. Mantingues durant el dia horaris regulars per a totes les activitats, sobretot els dels menjars principals.<\/li>\n
  8. Realitzar migdiades (fins als cinc anys d’edat) en horaris regulars i de durada adequada per a l’edat.<\/li>\n
  9. Assegura’t que el nen realitzi exercici i passi un temps a l’aire lliure durant el dia.<\/li>\n
  10. Elimina aliments i begudes que continguin cafe\u00efna, com refrescos de cola, caf\u00e8 i te.<\/li>\n<\/ol>\n

    * Durada recomanada del son per edats:
    \n\u00b7 3-12 mesos: 14 a 15 hores.
    \n\u00b7 1-3 anys: 12 a 14 hores.
    \n\u00b7 3-5 anys: 11 a 13 hores.
    \n\u00b7 6-12 anys: 10 a 11 hores.
    \n\u00b7 12-18 anys: 8,5 a 9,5 hores.<\/p>\n

    Tamb\u00e9 d\u00f3na 10 consells per a adults<\/strong>:<\/p>\n

      \n
    1. Estableix un horari regular per anar a dormir i despertar-se.<\/li>\n
    2. Si dorms la migdiada, que no excedeixi els 45 minuts.<\/li>\n
    3. Evita el consum excessiu d’alcohol 4 hores abans d’anar a dormir i no fumis.<\/li>\n
    4. Evita prendre cafe\u00efna 6 hores abans d’anar a dormir. Aix\u00f2 inclou caf\u00e8, te i molts refrescs, aix\u00ed com xocolata.<\/li>\n
    5. Evita els aliments pesats, picants o ensucrats 4 hores abans d’anar a dormir. Un aperitiu lleuger abans d’anar a dormir \u00e9s acceptable.<\/li>\n
    6. Fes exercici regularment, per\u00f2 no just abans d’anar a dormir.<\/li>\n
    7. Fes servir roba c\u00f2moda per dormir.<\/li>\n
    8. Fes de l’habitaci\u00f3 un lloc propici per al somni: fresc, fosc i tranquil.<\/li>\n
    9. Bloqueja tots els sorolls molestos i elimina la major quantitat de llum possible.<\/li>\n
    10. Reserva el llit per dormir i tenir sexe. No facis servir el llit com a oficina, sala de treball o sala de recreaci\u00f3.<\/li>\n<\/ol>\n

      Feli\u00e7os somnis!<\/strong><\/p>\n

      \"Colch\u00f3n<\/p>\n","protected":false},"excerpt":{"rendered":"

      Avui es celebra arreu del m\u00f3n el Dia Mundial del Son\u00a0(World Sleep Day), que amb el lema “Better Sleep, Better […]<\/p>\n","protected":false},"author":2,"featured_media":35537,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"footnotes":""},"categories":[1044],"tags":[1064,2215,2217,1332,2216,1953,1633],"class_list":["post-35541","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-articles","tag-24-horas-de-posicionamiento-ca","tag-24-hores-posicionament","tag-dia-mundial-del-son","tag-dreama-ca","tag-matalas-posicionament","tag-posicionament","tag-rehagirona-2-ca"],"acf":[],"yoast_head":"\n"Better sleep, better life, better planet", el lema del Dia Mundial del Son<\/title>\n<meta name=\"description\" content=\"\u00c9s molt important estar ben posicionat les 24 hores del dia i no nom\u00e9s durant el dia, per assegurar-nos aix\u00ed un somni reparador.\" 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