{"id":181,"date":"2024-10-31T00:00:00","date_gmt":"2024-10-31T00:00:00","guid":{"rendered":"https:\/\/www.vailhealthbh.org\/news\/promoting-sleep-hygiene-in-children-a-crucial-step-for-promoting-mental-health\/"},"modified":"2024-10-31T00:00:00","modified_gmt":"2024-10-31T00:00:00","slug":"promover-la-higiene-del-sueno-en-ninos-un-paso-crucial-para-fomentar-la-salud-mental","status":"publish","type":"post","link":"https:\/\/www.vailhealthbh.org\/es\/about\/news\/promoting-sleep-hygiene-in-children-a-crucial-step-for-promoting-mental-health\/","title":{"rendered":"Promoci\u00f3n de la Higiene del Sue\u00f1o en Ni\u00f1os: Un Paso Crucial para Fomentar la Salud Mental"},"content":{"rendered":"<p class=\"wp-block-paragraph\">Durante los \u00faltimos 50 a\u00f1os, la importancia de una higiene del sue\u00f1o adecuada se ha destacado en diversas iniciativas de bienestar. Ahora conocemos la estrecha conexi\u00f3n entre el sue\u00f1o y nuestra salud general. Como se\u00f1ala la Mental Health Foundation (s.f.), \u201cel sue\u00f1o deficiente durante un per\u00edodo prolongado conduce a una serie de problemas que son inmediatamente reconocibles, como fatiga, somnolencia, falta de concentraci\u00f3n, lapsos de memoria e irritabilidad\u201d.\u201d<\/p>\n\n\n<p class=\"wp-block-paragraph\">La higiene del sue\u00f1o es particularmente importante para los ni\u00f1os mientras se desarrollan f\u00edsica, mental y emocionalmente. Seg\u00fan Hirshkowitz y cols. (2015), el sue\u00f1o afecta nuestra resiliencia, lo que significa que cuando el sue\u00f1o se interrumpe, puede disminuir nuestra resiliencia. Esta disminuci\u00f3n en la resiliencia puede llevar a comportamientos m\u00e1s problem\u00e1ticos y puede hacer que los ni\u00f1os sean m\u00e1s vulnerables a problemas de salud mental, incluida la suicidabilidad. Si bien es evidente que la falta de sue\u00f1o aumenta la susceptibilidad de los ni\u00f1os a problemas de salud mental, una higiene del sue\u00f1o deficiente tambi\u00e9n puede servir como un indicador temprano de estas dificultades. Adem\u00e1s, la evidencia sugiere que la ideaci\u00f3n y los comportamientos suicidas est\u00e1n estrechamente asociados con las alteraciones del sue\u00f1o, y en algunos casos, esta asociaci\u00f3n parece existir m\u00e1s all\u00e1 de la depresi\u00f3n.<a href=\"https:\/\/pmc.ncbi.nlm.nih.gov\/articles\/PMC2656315\/#b41-ndt-3-735\" target=\"_blank\">Roberts, 2001<\/a>; <a href=\"https:\/\/pmc.ncbi.nlm.nih.gov\/articles\/PMC2656315\/#b10-ndt-3-735\" target=\"_blank\">Bernert, 2005<\/a>).<\/p>\n\n\n<p class=\"wp-block-paragraph\">Todos los padres tienen, tendr\u00e1n o han tenido la batalla a la hora de dormir con sus hijos. Puede ser una tarea extremadamente desalentadora lograr que tu peque\u00f1o (o no tan peque\u00f1o) duerma sin la presi\u00f3n adicional de ense\u00f1ar buenos h\u00e1bitos de sue\u00f1o. A continuaci\u00f3n, se presentan algunos consejos de una variedad de profesionales para ayudar a apoyar a los padres durante el delicado baile de la hora de acostarse:<\/p>\n\n\n<ul class=\"wp-block-list\">\n<li>Crea una rutina para relajarte que comience una hora antes de acostarte. Evita actividades estimulantes y fomenta actividades relajantes como leer, escribir un diario, escuchar m\u00fasica o meditar.<\/li>\n\n\n<li>Intenta limitar el tiempo de pantalla antes de acostarte tan pronto como sea posible.<\/li>\n\n\n<li>Mant\u00e9n un horario de sue\u00f1o constante para entrenar el reloj biol\u00f3gico de tu hijo.<\/li>\n\n\n<li>Ofrece contacto f\u00edsico, como abrazos o caricias, antes de acostarte para aliviar la ansiedad por separaci\u00f3n.<\/li>\n\n\n<li>Habla con tu hijo sobre lo que lo hace sentir seguro en su habitaci\u00f3n por la noche durante sus horas de vigilia. Incluso puedes practicar ir a la cama con tu peque\u00f1o para que sepa qu\u00e9 esperar.<\/li>\n\n\n<li>Crea un plan con tu hijo para cuando no pueda dormir. Por supuesto, no queremos que nuestros hijos se levanten frecuentemente durante la noche, pero si no pueden dormir o se despiertan asustados, \u00bfqu\u00e9 deben hacer? Nuevamente, tener estas conversaciones durante el d\u00eda crea previsibilidad y expectativas.<\/li>\n\n\n<li>Fomenta la actividad f\u00edsica frecuente, el tiempo al aire libre y una dieta equilibrada para tus hijos. Las investigaciones respaldan que estas tres cosas est\u00e1n directamente relacionadas con la higiene del sue\u00f1o.<\/li>\n\n<\/ul>\n\n\n<p class=\"wp-block-paragraph\">Como padres, somos responsables de ense\u00f1ar a nuestros hijos y garantizar su seguridad. Si bien la seguridad f\u00edsica a veces es el enfoque inmediato, es importante tambi\u00e9n considerar la seguridad emocional. Trabajar en una higiene del sue\u00f1o positiva o notar cuando su hijo tiene dificultades para dormir a una edad temprana puede aumentar dr\u00e1sticamente su resiliencia. Promover buenos h\u00e1bitos de sue\u00f1o a una edad temprana le brinda a usted y a su hijo la oportunidad de hacer cambios, buscar ayuda y, lo m\u00e1s importante, tener conversaciones abiertas. Al priorizar la higiene del sue\u00f1o, no solo mejoramos la seguridad emocional de nuestros hijos, sino que tambi\u00e9n los equipamos con herramientas para la resiliencia de por vida.<\/p>\n\n\n<hr class=\"wp-block-separator has-alpha-channel-opacity\"\/>\n\n\n<h4 class=\"wp-block-heading\">Referencias<\/h4>\n\n\n<p class=\"wp-block-paragraph\">Beck, B. (2023, 1 de agosto). La estrategia de sue\u00f1o de la Dra. Becky: 5 formas de ayudar a tu hijo a dormir mejor. The Bump. https:\/\/www.thebump.com\/news\/dr-becky-sleep-strategy<\/p>\n\n\n<p class=\"wp-block-paragraph\">Bernert RA, Joiner TE, Cukrowicz KC, et al. Suicidalidad y alteraciones del sue\u00f1o. Sleep. 2005;28:1135-41. doi: 10.1093\/sleep\/28.9.1135.<\/p>\n\n\n<p class=\"wp-block-paragraph\">Hirshkowitz, M., Whiton, K., Albert, S. M., Alessi, C., Bruni, O., DonCarlos, L., \u2026 &amp; Scammell, T. E. (2015). Recomendaciones de la National Sleep Foundation sobre la duraci\u00f3n del sue\u00f1o: metodolog\u00eda y resumen de resultados. Sleep Health, 1(1), 40-43. https:\/\/doi.org\/10.1016\/j.sleh.2014.12.010<\/p>\n\n\n<p class=\"wp-block-paragraph\">Fundaci\u00f3n para la Salud Mental. (s.f.). El sue\u00f1o importa: el impacto del sue\u00f1o en la salud y el bienestar. https:\/\/www.mentalhealth.org.uk\/explore-mental-health\/publications\/sleep-matters-impact-sleep-health-and-wellbeing<\/p>\n\n\n<p class=\"wp-block-paragraph\">Miller, J. (2024, 19 de septiembre). Los problemas de sue\u00f1o en la infancia pueden aumentar el riesgo de suicidio, seg\u00fan un estudio. CNN. https:\/\/www.cnn.com\/2024\/09\/19\/health\/childhood-sleep-problems-suicide-risk-wellness\/index.html<\/p>\n\n\n<p class=\"wp-block-paragraph\">Nielsen, T. A., &amp; Larsson, B. (2006). Nightmare frequency and its relationship to insomnia, depression, and anxiety. Sleep Medicine, 7(6), 626-632. https:\/\/doi.org\/10.1016\/j.sleep.2006.02.008<\/p>\n\n\n<p class=\"wp-block-paragraph\">Roberts RE, Roberts CR, Chen IG. Funcionamiento de adolescentes con s\u00edntomas de trastornos del sue\u00f1o. J Youth Adolesc. 2001;30:1-18.<\/p>","protected":false},"excerpt":{"rendered":"<p>Durante los \u00faltimos 50 a\u00f1os, la importancia de una higiene del sue\u00f1o adecuada se ha enfatizado en diversas iniciativas de bienestar. Ahora conocemos la estrecha conexi\u00f3n entre el sue\u00f1o y nuestra salud general. Como se\u00f1ala la Fundaci\u00f3n de Salud Mental (s.f.), \u201cUn mal sue\u00f1o durante un per\u00edodo prolongado conduce a una serie de problemas que son reconocibles de inmediato, incluidos...<\/p>","protected":false},"author":0,"featured_media":182,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"footnotes":""},"categories":[1],"tags":[],"class_list":["post-181","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-uncategorized"],"acf":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v28.4 - https:\/\/yoast.com\/product\/yoast-seo-wordpress\/ -->\n<title>Promoting Sleep Hygiene in Children: A Crucial Step for Promoting Mental Health - Vail Health Behavioral Health<\/title>\n<meta name=\"description\" content=\"During the past 50 years, the significance of proper sleep hygiene has been emphasized in various well-being initiatives. 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