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Estol utiliza una analogía muy clara para explicar el sistema glinfático: “Es como el filtro de la pileta”.","type":"text"},{"_id":"CUI3GI3PMFBFPAUMWLFNWYC5GA","additional_properties":{},"content":"Durante el sueño profundo, el líquido cefalorraquídeo circula por el cerebro “limpiando las proteínas que producen demencia”. Si acortamos las horas de sueño, es como si apagáramos esa bomba de limpieza antes de tiempo. “Si tenías prendido el filtro ocho horas y ahora lo apagás a las cinco, ¿va a estar igual de limpia la pileta? Es obvio que no”, sentencia.","type":"text"},{"_id":"K4AJYWBYFBBV5KVHJ6KUDFGYBQ","additional_properties":{},"content":"Hábitos vs. decisiones: la clave de la regularidad","level":2,"type":"header"},{"_id":"TM5JHJQU4FD23JYAWHJINGTZNY","additional_properties":{},"content":"Para Estol, el éxito del descanso no depende de una decisión diaria, sino de la construcción de hábitos automáticos. Citando conceptos de Hábitos Atómicos, el neurólogo recuerda que casi el 50% de nuestras acciones diarias son repetitivas.","type":"text"},{"_id":"WNWEMVPZAJFVFLTJD4HNQQCHKE","additional_properties":{},"content":"“La regularidad es clave”, explica. Estos son los pilares de su método para una higiene del sueño efectiva:","type":"text"},{"_id":"N2DPU2447REBNGY4RK2FTAUQ6Y","items":[{"_id":"WFVDJYWISZGFXJN3MVSXO4O67Q","additional_properties":{"indent":0},"alignment":"left","content":"El horario de inicio: “El sueño tiene que empezar antes de las 12 de la noche, idealmente”.","type":"text"},{"_id":"MWJDBMGV5BBFFH3HE63P7UO37Q","additional_properties":{"indent":0},"alignment":"left","content":"Consistencia total: mantener el mismo horario de acostarse y levantarse, incluso los fines de semana, con un margen de apenas 30 minutos. “Si el fin de semana dormís hasta tarde, el lunes te golpea el jet lag social”.","type":"text"},{"_id":"HFOZY3PEBZABTHO7EBPNMBEBJE","additional_properties":{"indent":0},"alignment":"left","content":"El truco de los 10 minutos: Estol advierte que no es bueno dormirse apenas se apoya la cabeza en la almohada. “Eso indica que te falta sueño. Lo normal es tardar de 10 a 15 minutos”.","type":"text"}],"list_type":"ordered","type":"list"},{"_id":"CZ7EQ42E6ZHFPB2YIUVBLC5NSA","additional_properties":{"fullSizeResizeUrl":"/resizer/v2/CZ7EQ42E6ZHFPB2YIUVBLC5NSA.png?auth=e3c48a44d16f1dbd0059a7cb5f49794a03cdb72d2d0c347ebde1878202131de7","galleries":[],"ingestionMethod":"manual","mime_type":"image/png","originalName":"moneda (1).png","originalUrl":"https://cloudfront-us-east-1.images.arcpublishing.com/elcronista/CZ7EQ42E6ZHFPB2YIUVBLC5NSA.png","proxyUrl":"/resizer/v2/CZ7EQ42E6ZHFPB2YIUVBLC5NSA.png?auth=e3c48a44d16f1dbd0059a7cb5f49794a03cdb72d2d0c347ebde1878202131de7","published":true,"resizeUrl":"/resizer/v2/CZ7EQ42E6ZHFPB2YIUVBLC5NSA.png?auth=e3c48a44d16f1dbd0059a7cb5f49794a03cdb72d2d0c347ebde1878202131de7","restricted":false,"thumbnailResizeUrl":"/resizer/v2/CZ7EQ42E6ZHFPB2YIUVBLC5NSA.png?auth=e3c48a44d16f1dbd0059a7cb5f49794a03cdb72d2d0c347ebde1878202131de7&width=300","version":0,"template_id":1427,"alt_text":"dormir bien","link":""},"address":{},"auth":{"1":"e3c48a44d16f1dbd0059a7cb5f49794a03cdb72d2d0c347ebde1878202131de7"},"caption":"Para Estol, el éxito del descanso no depende de una decisión diaria, sino de la construcción de hábitos automáticos. 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Se ha visto que una luz mínima del cargador del teléfono hace daño”. El consejo es usar antifaz y eliminar cualquier contaminante lumínico.","type":"text"},{"_id":"26K2EB4UB5HNBBZGNXWW3M5CSA","additional_properties":{"indent":0},"alignment":"left","content":"Meditación y respiración: recomienda técnicas de respiración controlada (como el método 4x4) o buscar guías de meditación en plataformas como YouTube para calmar el sistema nervioso.","type":"text"},{"_id":"VFWRLTC6NNE7PHLAQIRHNDFGUQ","additional_properties":{"indent":0},"alignment":"left","content":"Adiós al “Snooze”: Estol es tajante con el despertador: “No pongas tres alarmas. Es una sola. Estar apagando y durmiendo de a ratos es negativo para el sistema”.","type":"text"}],"list_type":"unordered","type":"list"},{"_id":"RMOEXC2QONHIZLQ6MZWZPD7DOE","additional_properties":{},"content":"El mensaje de Conrado Estol es un llamado a la acción para quienes priorizan la productividad por sobre el descanso. 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De acuerdo con expertos de Cleveland Clinic, se trata de uno de los alimentos vegetales con mayor concentración de esta sustancia, lo que puede facilitar la conciliación del sueño y mejorar su calidad.","type":"text"},{"_id":"IQP24S5NC5HKDFVVMV3PEEBS6I","additional_properties":{},"content":"Además, aportan triptófano, un aminoácido esencial que el cuerpo utiliza para producir serotonina y melatonina, junto con vitamina B6 y magnesio, claves para la relajación muscular y mental.","type":"text"},{"_id":"PS4HYTJDP5ECJCH4XM4PY25S7I","additional_properties":{},"content":"¿Cómo impactan en la energía del día siguiente?","level":2,"type":"header"},{"_id":"QI4RZIEVTBEO3B3DJ7TO2FJEHM","additional_properties":{},"content":"Consumidos en una porción moderada por la noche, los pistachos ayudan a mantener niveles estables de glucosa en sangre, evitando picos y caídas bruscas de energía. Esto se debe a su equilibrio entre fibra, proteínas y grasas saludables, que prolongan la sensación de saciedad.","type":"text"},{"_id":"RY3SYF4AQJBFZMMSVYKSJTYOJA","additional_properties":{},"content":"Una porción estándar de 28 gramos aporta alrededor de:","type":"text"},{"_id":"4FOGI76PCBBJBPU2DZLA5I6BZU","items":[{"_id":"PAUFQO6OLZHGTKAVITO5BNGM4Y","additional_properties":{"indent":0},"alignment":"left","content":"159 calorías","type":"text"},{"_id":"6UBYJXK5YZGF7OIURGPENRTG4Q","additional_properties":{"indent":0},"alignment":"left","content":"5,7 gramos de proteína","type":"text"},{"_id":"BXMDRNCOEBERLM7A3SW7KBKQDA","additional_properties":{"indent":0},"alignment":"left","content":"3 gramos de fibra","type":"text"}],"list_type":"unordered","type":"list"},{"_id":"GLHSHWQDJNBS5H5AJB654MRDO4","additional_properties":{},"content":"Este perfil nutricional favorece un descanso sin hambre nocturna y un mejor rendimiento físico e intelectual al día siguiente.","type":"text"},{"_id":"XAPYJIBR3BHC5JSXW4OXRWGLOA","additional_properties":{},"content":"¿Qué otros beneficios aportan los pistachos?","level":2,"type":"header"},{"_id":"2F2ZBMKDK5AIRGVBQ2Q6BABSLQ","additional_properties":{},"content":"Además de su impacto en el sueño y la energía, los pistachos ofrecen múltiples beneficios para la salud:","type":"text"},{"_id":"KKD2AUA7NZEVNFQWP2VVXIXUI4","items":[{"_id":"VKA54T4OUZB6DOSCK4XLCNFRXA","additional_properties":{"indent":0},"alignment":"left","content":"Salud cardiovascular: ayudan a mantener niveles saludables de colesterol LDL.","type":"text"},{"_id":"SGMZHOZP5ZFUVOXJF2ZYYQ5NXY","additional_properties":{"indent":0},"alignment":"left","content":"Acción antioxidante: contienen vitamina E, polifenoles, luteína y zeaxantina, que protegen las células y la salud ocular.","type":"text"},{"_id":"COOC2R3KSVGNBATLBYT3PQ2J7U","additional_properties":{"indent":0},"alignment":"left","content":"Control metabólico: su bajo índice glucémico contribuye a regular el azúcar en sangre.","type":"text"},{"_id":"YZLOGV5J6ZDSFES5CJ5NKW3AXA","additional_properties":{"indent":0},"alignment":"left","content":"Salud digestiva: la fibra estimula bacterias beneficiosas del intestino.","type":"text"},{"_id":"KR57KRM2OVBNZOGO6XTJFIYSSE","additional_properties":{"indent":0},"alignment":"left","content":"Control del peso: pelarlos uno por uno ayuda a moderar el consumo y prolongar la saciedad.","type":"text"}],"list_type":"unordered","type":"list"},{"_id":"TMDHSM2GQRG5DCBWJC3SFKTCYM","additional_properties":{},"content":"","type":"text"},{"_id":"7C6I6C2C2VB63HMDVG5IU3IMFA","additional_properties":{"fullSizeResizeUrl":"/resizer/v2/7C6I6C2C2VB63HMDVG5IU3IMFA.jpg?auth=55ec314861256bb5cc74969f7a43b4eb796d5ca5c34eb44f108d6a961ba2f0cb","galleries":[],"mime_type":"image/jpeg","originalName":"6643f6ae0b544.jpg","originalUrl":"https://cloudfront-us-east-1.images.arcpublishing.com/elcronista/7C6I6C2C2VB63HMDVG5IU3IMFA.jpg","proxyUrl":"/resizer/v2/7C6I6C2C2VB63HMDVG5IU3IMFA.jpg?auth=55ec314861256bb5cc74969f7a43b4eb796d5ca5c34eb44f108d6a961ba2f0cb","published":true,"resizeUrl":"/resizer/v2/7C6I6C2C2VB63HMDVG5IU3IMFA.jpg?auth=55ec314861256bb5cc74969f7a43b4eb796d5ca5c34eb44f108d6a961ba2f0cb","restricted":false,"thumbnailResizeUrl":"/resizer/v2/7C6I6C2C2VB63HMDVG5IU3IMFA.jpg?auth=55ec314861256bb5cc74969f7a43b4eb796d5ca5c34eb44f108d6a961ba2f0cb&width=300","version":1,"alt_text":"Pistacho","link":""},"address":{},"alt_text":"Pistacho","auth":{"1":"55ec314861256bb5cc74969f7a43b4eb796d5ca5c34eb44f108d6a961ba2f0cb"},"caption":"","copyright":"el-cronista","created_date":"2025-11-04T13:14:51Z","height":853,"last_updated_date":"2025-11-04T13:14:52Z","licensable":false,"owner":{"id":"elcronista"},"source":{"additional_properties":{"editor":"photo center"},"edit_url":"","system":"photo center"},"subtitle":"Pistacho","type":"image","url":"https://cloudfront-us-east-1.images.arcpublishing.com/elcronista/7C6I6C2C2VB63HMDVG5IU3IMFA.jpg","version":"0.10.9","width":1280},{"_id":"5PBZUOTVH5AAPKX7QC72INWDYI","additional_properties":{},"content":"¿Cuál es la forma recomendada de consumirlos?","level":2,"type":"header"},{"_id":"6I36LUCBBND3PK5JV3DLOAYFVA","additional_properties":{},"content":"Los especialistas aconsejan optar por pistachos naturales o con bajo contenido de sal, preferentemente con cáscara, ya que esto ayuda a controlar la cantidad ingerida. 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","type":"text"},{"_id":"3K5BOC6YWZHVZCA3Z6U45QT54I","additional_properties":{},"content":"A partir de ese estudio y de aportes de la psicología del comportamiento, se describen a continuación las interpretaciones más comunes.","type":"text"},{"_id":"2ZCTUCAGA5BTDFQ3HW6VNKKJJE","additional_properties":{},"content":"¿Cuál es el significado de la posición a la hora de dormir?","level":2,"type":"header"},{"_id":"3OA4XWFUJFAHTJ4SVPPNASBGO4","additional_properties":{},"content":"Posición fetal","level":3,"type":"header"},{"_id":"M2WKXFUTXBHWNCHGAYZCADDKI4","additional_properties":{},"content":"La posición fetal es la más frecuente, adoptada por más del 40% de las personas. Dormir con las rodillas hacia el pecho, suele asociarse con una personalidad sensible que busca protección o seguridad.","type":"text"},{"_id":"WQT5SJ6PIRB6HEQFLYK63Z3ZWQ","additional_properties":{},"content":"Según los estudios, quienes eligen esta postura pueden mostrar fortaleza durante el día, pero conservan una emocionalidad profunda y reservada. También aparece en momentos de estrés o cuando existe una necesidad marcada de contención emocional.","type":"text"},{"_id":"SDDCRFUQCJCVTAHBAPDB53DXGI","additional_properties":{},"content":"Boca arriba ","level":3,"type":"header"},{"_id":"MQNHIYHRDNHINEA4UCHML65SXI","additional_properties":{},"content":"Dormir boca arriba con los brazos extendidos a los costados se relaciona con personas tranquilas, reservadas y exigentes tanto consigo mismas como con los demás. Representa aproximadamente el 8% de los casos analizados.","type":"text"},{"_id":"HZN3MPMHR5ESPLA2IAEGHC5WEI","additional_properties":{},"content":"Esta postura refleja disciplina, objetivos claros y una actitud optimista. No obstante, en el plano físico puede favorecer los ronquidos o complicar el descanso en quienes presentan dificultades respiratorias.","type":"text"},{"_id":"EBI5TOJ2YBB6ZARZOODO7DYN7Y","additional_properties":{},"content":"Boca abajo","level":3,"type":"header"},{"_id":"MZ6PPX7225FTJP47W7MQ2KTHGE","additional_properties":{},"content":"Quienes duermen boca abajo abrazando la almohada suelen ser sociables, extrovertidos y abiertos a nuevas experiencias. Este grupo representa alrededor del 7% de los participantes.","type":"text"},{"_id":"DCG7NV2P2RF3XN6FABD5M3D4ZM","additional_properties":{},"content":"Sin embargo, esta postura también puede sugerir una tendencia a buscar control en situaciones inciertas, así como sensibilidad a la crítica. Es una de las posiciones más recomendadas para mejorar la digestión, aunque puede generar tensión en la zona lumbar si se mantiene durante largas horas.","type":"text"},{"_id":"KYVW2P4TQNDOVBDZH53MUUNWIY","additional_properties":{},"content":"De lado con piernas rectas ","level":3,"type":"header"},{"_id":"EXA56JAS7VDLDDG7W5UD75MEXM","additional_properties":{},"content":"Un 15% de las personas duerme de lado con el cuerpo estirado. Esta postura refleja una personalidad sociable, relajada y confiada.","type":"text"},{"_id":"Z3LIT3D4YVFJDA3LAEKKCKU7AU","additional_properties":{},"content":"Suelen ser personas que se adaptan con facilidad a distintos entornos y grupos, aunque la excesiva confianza puede exponerlas a cierta ingenuidad. Desde el punto de vista fisiológico, es una de las posiciones más saludables para la columna y la respiración.","type":"text"},{"_id":"5EDK5HPB75F2XOVIJQ5KMIPEEI","additional_properties":{},"content":"De lado con brazos extendidos ","level":3,"type":"header"},{"_id":"CCFBBVZU4RGC7KV7N77ZGGMQCI","additional_properties":{},"content":"Esta variante de la postura lateral, donde los brazos se estiran hacia adelante, combina apertura y análisis.","type":"text"},{"_id":"7EL2TBQRPVCXJHKZK4XFE6RVBQ","additional_properties":{},"content":"Según los especialistas, quienes duermen así tienden a ser reflexivos, algo desconfiados y suelen tomarse tiempo para tomar decisiones. Sin embargo, una vez que eligen un camino, lo sostienen con firmeza. Esta posición aparece en aproximadamente el 13% de los casos estudiados.","type":"text"},{"_id":"CZ7EQ42E6ZHFPB2YIUVBLC5NSA","additional_properties":{"fullSizeResizeUrl":"/resizer/v2/CZ7EQ42E6ZHFPB2YIUVBLC5NSA.png?auth=e3c48a44d16f1dbd0059a7cb5f49794a03cdb72d2d0c347ebde1878202131de7","galleries":[],"ingestionMethod":"manual","mime_type":"image/png","originalName":"moneda (1).png","originalUrl":"https://cloudfront-us-east-1.images.arcpublishing.com/elcronista/CZ7EQ42E6ZHFPB2YIUVBLC5NSA.png","proxyUrl":"/resizer/v2/CZ7EQ42E6ZHFPB2YIUVBLC5NSA.png?auth=e3c48a44d16f1dbd0059a7cb5f49794a03cdb72d2d0c347ebde1878202131de7","published":true,"resizeUrl":"/resizer/v2/CZ7EQ42E6ZHFPB2YIUVBLC5NSA.png?auth=e3c48a44d16f1dbd0059a7cb5f49794a03cdb72d2d0c347ebde1878202131de7","restricted":false,"thumbnailResizeUrl":"/resizer/v2/CZ7EQ42E6ZHFPB2YIUVBLC5NSA.png?auth=e3c48a44d16f1dbd0059a7cb5f49794a03cdb72d2d0c347ebde1878202131de7&width=300","version":0,"template_id":1427},"address":{},"auth":{"1":"e3c48a44d16f1dbd0059a7cb5f49794a03cdb72d2d0c347ebde1878202131de7"},"caption":"","created_date":"2025-11-30T19:25:33Z","credits":{"affiliation":[]},"height":1280,"image_type":"photograph","last_updated_date":"2025-11-30T19:25:33Z","licensable":false,"owner":{"id":"elcronista","sponsored":false},"source":{"additional_properties":{"editor":"photo center"},"edit_url":"","system":"photo center"},"subtitle":"dormir bien","taxonomy":{"associated_tasks":[]},"type":"image","url":"https://cloudfront-us-east-1.images.arcpublishing.com/elcronista/CZ7EQ42E6ZHFPB2YIUVBLC5NSA.png","version":"0.10.9","width":1920,"syndication":{}},{"_id":"CKDJHD4FAVGE7L6CCHGTVGTZU4","additional_properties":{},"content":"Estrella de mar","level":3,"type":"header"},{"_id":"NLH4JSB3NRALLKJR5M6MZGFPAI","additional_properties":{},"content":"Dormir boca arriba con los brazos extendidos hacia los lados es una postura menos frecuente (5%), pero con significados particulares.","type":"text"},{"_id":"7NTOYAEZBNFEREI5V7YQBZTJB4","additional_properties":{},"content":"Se asocia con personas empáticas, confiables y orientadas al apoyo emocional de los demás. Suelen ser buenos oyentes y prefieren acompañar antes que destacar.","type":"text"},{"_id":"2MMKFWL4P5CK3CMD4XPWEZH53I","additional_properties":{},"content":"En lo físico, esta posición puede generar ronquidos o malestar respiratorio, pero desde la perspectiva emocional revela una actitud generosa y desinteresada.","type":"text"},{"_id":"US3UOAOIXZDKVEFQX2MHZOKVDM","additional_properties":{},"content":"¿La postura al dormir puede cambiar con el tiempo?","level":2,"type":"header"},{"_id":"6CROFOCQ4FEIFHW76KK23FKFMM","additional_properties":{},"content":"Las investigaciones muestran que la mayoría de las personas mantiene la misma postura a lo largo de los años. Solo un 5% declara cambiar de posición cada noche, lo que sugiere que estos hábitos están profundamente arraigados y se relacionan con patrones estables de personalidad o estados emocionales persistentes.","type":"text"},{"_id":"MMUYIGEMGJHHXD2554U37ATKFU","additional_properties":{},"content":"Además, algunos factores físicos influyen en la elección de una postura: dormir boca abajo puede aliviar molestias digestivas, mientras que dormir boca arriba puede empeorar los ronquidos o las apneas.","type":"text"},{"_id":"P4FIVOG7WFHZLLIU2SD3SOB5WQ","additional_properties":{},"content":"¿Qué dice la psicología sobre estas interpretaciones?","level":3,"type":"header"},{"_id":"KRWPJI6IAVAO3ES6ORXXJMJARE","additional_properties":{},"content":"La psicología y el lenguaje corporal coinciden en que las posturas al dormir no son un método de diagnóstico, pero sí una herramienta que permite observar comportamientos inconscientes. ","type":"text"},{"_id":"2B2GTLZX2BBH7GJUUIEUAT3PCQ","additional_properties":{},"content":"La forma en que una persona descansa, cuando ya no controla su postura ni sus gestos, puede reflejar necesidades emocionales, rasgos internos o mecanismos de adaptación.","type":"text"},{"_id":"4TE5HI4E6BDQTKQMI6ILSKASQM","additional_properties":{},"content":"Por eso, aunque estas interpretaciones no deben tomarse como verdades absolutas, sí ofrecen una mirada complementaria para comprender cómo se relacionan el cuerpo, la personalidad y las emociones en el ámbito del descanso.","type":"text"}],"content_restrictions":{"content_code":"free-access"},"created_date":"2025-12-12T17:15:22.336Z","description":{"basic":"Diversos estudios sobre el sueño analizan cuáles son las posturas más comunes y qué significado tienen. 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