El reposo tiene efectos benéficos en el nivel de energía, en los ciclos hormonales, en la capacidad de adaptación al stress y en el metabolismo. Cuando duermes, el cuerpo repara las fibras musculares rotas. Reducir la inflamación que puede estar provocando dolores musculares no se puede alcanzar sin reposo suficiente.
Sólo por esto vale la pena dormir más horas y mejorar la calidad del sueño.
Mejorar tu sueño es fundamental para reducir los dolores musculares. Revisa primero: ¿Cuántas horas de sueño necesitas? ¿Cómo lo vas a lograr? ¿Qué vas a hacer para calmarte en la noche? Escribe tu plan en una hoja. Es posible que necesites un suplemento, un sedante natural o melatonina, para lograrlo.
Referencias:
Chang S, Chen C. Effects of an intervention with drinking chamomile tea on sleep quality and depression in sleep disturbed postnatal women: a randomized controlled trial. J Adv Nurs 2016 Feb;72(2):306-315. https://www.ncbi.nlm.nih.gov/pubmed/26483209.1
Zick SM, Wright BD, Sen A, Arnedt JT. Preliminary examination of the efficacy and safety of a standardized chamomile extract for chronic primary insomnia: A randomized placebo-controlled pilot study. BMC Complementary and Alternative Medicine 2011;11:78. https://bmccomplementalternmed.biomedcentral.com/articles/10.1186/1472-6882-11-78
Taslaman M. The efficacy and safety of herbal medicine for insomnia in adults: an overview of recent research. Australian Journal of Herbal Medicine 2014 09;26(3):86-93,99. https://search.informit.com.au/documentSummary;dn=608432227099870;res=IELHEA
Teas and herbal infusions as sources of melatonin and other bioactive non-nutrient components. LWT 2018 /03/01;89:65-73. https://www.sciencedirect.com/science/article/pii/S0023643817307697
Raygan F, Ostadmohammadi V, Bahmani F, Reiter RJ, Asemi Z. Melatonin administration lowers biomarkers of oxidative stress and cardio-metabolic risk in type 2 diabetic patients with coronary heart disease: A randomized, double-blind, placebo-controlled trial. Clinical Nutrition 2017 -12-12;0(0). http://www.clinicalnutritionjournal.com/article/S0261-5614(17)31424-3/fulltext
Auld F, Maschauer EL, Morrison I, Skene DJ, Riha RL. Evidence for the efficacy of melatonin in the treatment of primary adult sleep disorders. Sleep Med Rev 2017 Aug;34:10-22. https://www.ncbi.nlm.nih.gov/pubmed/28648359
Barton DL, Atherton PJ, Bauer BA, Moore DF, Mattar BI, Lavasseur BI, et al. The use of Valeriana officinalis (Valerian) in improving sleep in patients who are undergoing treatment for cancer: a phase III randomized, placebo-controlled, double-blind study (NCCTG Trial, N01C5). J Support Oncol 2011 Jan-Feb;9(1):24-31. https://www.ncbi.nlm.nih.gov/pubmed/21399726.1
Taibi DM, Landis CA, Petry H, Vitiello MV. A systematic review of valerian as a sleep aid: safe but not effective. Sleep Med Rev 2007 Jun;11(3):209-230. https://www.ncbi.nlm.nih.gov/pubmed/17517355
Ziv, N., PhD., Rotem, T., B.A., Arnon, Z., PhD., & Haimov, I., PhD. (2008). The effect of music relaxation versus progressive muscular relaxation on insomnia in older people and their relationship to personality traits. Journal of Music Therapy, 45(3), 360-80. https://www.ncbi.nlm.nih.gov/pubmed/18959456
Pilcher, J. J. (2015). Sleep: The pattern of life. Phi Kappa Phi Forum, 95(4), 14-16. Retrieved from http://ezproxy.unbosque.edu.co:2048/login?url=https://search-proquest-com.ezproxy.unbosque.edu.co/docview/1752054284?accountid=41311
