{"id":30197,"date":"2025-10-15T10:30:05","date_gmt":"2025-10-15T08:30:05","guid":{"rendered":"https:\/\/www.previsorageneral.com\/?p=30197"},"modified":"2025-10-15T10:26:43","modified_gmt":"2025-10-15T08:26:43","slug":"sindrome-retard-fase-son","status":"publish","type":"post","link":"https:\/\/www.previsorageneral.com\/ca\/sindrome-retard-fase-son\/","title":{"rendered":"S\u00edndrome del retard de la fase del son: t\u00edpic a l\u2019adolesc\u00e8ncia"},"content":{"rendered":"<p><span style=\"font-weight: 400;\">Et costa adormir-te i encara m\u00e9s llevar-te? Podries estar patint la s\u00edndrome del retard de la fase del son, un trastorn for\u00e7a habitual durant l\u2019adolesc\u00e8ncia. Ara b\u00e9, no et preocupis m\u00e9s del compte: <\/span><strong>aquest no \u00e9s permanent i hi ha diverses estrat\u00e8gies que et poden ajudar a revertir-lo o, almenys, a millorar-lo<\/strong>!<\/p> <h2><b>Qu\u00e8 \u00e9s la s\u00edndrome del retard de la fase del son?<\/b><\/h2> <p><span style=\"font-weight: 400;\">La s\u00edndrome del retard de la fase del son <\/span><strong>\u00e9s un trastorn que afecta el rellotge intern del cos, tamb\u00e9 conegut com a ritme circadiari<\/strong>. <span style=\"font-weight: 400;\">Aquest rellotge es regula principalment a trav\u00e9s de senyals externs, com la llum, la foscor, l\u2019alimentaci\u00f3 o l\u2019activitat f\u00edsica, marcant un cicle de 24 hores. Ara b\u00e9, <\/span><strong>quan aquests senyals s\u2019alteren o el rellotge intern de la persona deixa d\u2019estar en sincronia amb el seu entorn<\/strong><span style=\"font-weight: 400;\"> poden apar\u00e8ixer els s\u00edmptomes, com ara:<\/span><\/p> <ul> <li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Insomni.<\/span><\/li> <li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Incapacitat de llevar-se al mat\u00ed.<\/span><\/li> <li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Somnol\u00e8ncia extrema durant el dia.<\/span><\/li> <li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Dificultats per mantenir-se alerta.<\/span><\/li> <\/ul> <p><span style=\"font-weight: 400;\">En aquest sentit, el s\u00edmptoma m\u00e9s caracter\u00edstic del trastorn <\/span><strong>\u00e9s l\u2019endarreriment d\u2019almenys dues hores en l\u2019inici i la finalitzaci\u00f3 del son<\/strong><span style=\"font-weight: 400;\">, fet que dificulta llevar-se a temps per anar a l\u2019escola o a l\u2019institut.<\/span><\/p> <h2><b>Quines s\u00f3n les causes d\u2019aquesta s\u00edndrome?<\/b><\/h2> <p><span style=\"font-weight: 400;\">Tot i que la causa exacta d\u2019aquesta s\u00edndrome es desconeix i el ritme circadiari dels joves pot endarrerir-se tamb\u00e9 per raons biol\u00f2giques, hi ha <\/span><strong>nombrosos factors psicosocials propis d\u2019aquesta etapa que en poden afavorir l\u2019aparici\u00f3<\/strong><span style=\"font-weight: 400;\">. <\/span><span style=\"font-weight: 400;\">Entre ells hi trobem <\/span><strong>les activitats extraescolars esportives a \u00faltima hora de la tarda<\/strong><span style=\"font-weight: 400;\">, que sovint obliguen a estudiar o fer deures fins ben entrada la nit, o b\u00e9 <\/span><strong>l\u2019increment de sortides i activitats nocturnes<\/strong><span style=\"font-weight: 400;\"> sense supervisi\u00f3 parental.<\/span><\/p> <h2><b>Mesures per a millorar el descans<\/b><\/h2> <p><span style=\"font-weight: 400;\">Els adolescents <\/span><strong>haurien de dormir entre 8 i 10 hores di\u00e0ries<\/strong><span style=\"font-weight: 400;\">, ja que el descans \u00e9s fonamental per al seu correcte desenvolupament i per mantenir una bona salut mental. Per aquest motiu, i amb l\u2019objectiu de prevenir el trastorn descrit en aquest article, es recomana:<\/span><\/p> <ul> <li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Intentar mantenir uns horaris de son tan estables com sigui possible.\u00a0<\/span><\/li> <li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Reduir l\u2019\u00fas de pantalles dues hores abans d\u2019anar a dormir.<\/span><\/li> <li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Evitar fer migdiades prolongades que puguin alterar el descans nocturn.<\/span><\/li> <li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Optar per sopars lleugers i defugir de les begudes energ\u00e8tiques.<\/span><\/li> <li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">No fer exercici f\u00edsic intens durant les \u00faltimes hores del dia.<\/span><\/li> <\/ul> <p><span style=\"font-weight: 400;\">Per a m\u00e9s consells sobre salut consulta el <\/span><a href=\"https:\/\/www.previsorageneral.com\/ca\/category\/salut\/\"><span style=\"font-weight: 400;\">blog de Previsora General<\/span><\/a><span style=\"font-weight: 400;\">.\u00a0<\/span><\/p>","protected":false},"excerpt":{"rendered":"<p>Et costa adormir-te i encara m\u00e9s llevar-te? Podries estar patint la s\u00edndrome del retard de la fase del son, un trastorn for\u00e7a habitual durant l\u2019adolesc\u00e8ncia. Ara b\u00e9, no et preocupis m\u00e9s del compte: aquest no \u00e9s permanent i hi ha&hellip;<\/p>\n","protected":false},"author":1,"featured_media":30199,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"inline_featured_image":false,"footnotes":""},"categories":[5667,80,88,6184,5674],"tags":[6332,5694,6330,6333,6334,6329,5732,244,6331],"post_series":[],"class_list":["post-30197","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-benestar","category-consells","category-salut","category-curiositats","category-salut-3","tag-adolecencia","tag-descans","tag-fase","tag-mesures","tag-millorar","tag-retard","tag-sindrome","tag-son","tag-tipic","entry","has-media"],"_links":{"self":[{"href":"https:\/\/www.previsorageneral.com\/ca\/wp-json\/wp\/v2\/posts\/30197","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/www.previsorageneral.com\/ca\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/www.previsorageneral.com\/ca\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/www.previsorageneral.com\/ca\/wp-json\/wp\/v2\/users\/1"}],"replies":[{"embeddable":true,"href":"https:\/\/www.previsorageneral.com\/ca\/wp-json\/wp\/v2\/comments?post=30197"}],"version-history":[{"count":1,"href":"https:\/\/www.previsorageneral.com\/ca\/wp-json\/wp\/v2\/posts\/30197\/revisions"}],"predecessor-version":[{"id":30198,"href":"https:\/\/www.previsorageneral.com\/ca\/wp-json\/wp\/v2\/posts\/30197\/revisions\/30198"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/www.previsorageneral.com\/ca\/wp-json\/wp\/v2\/media\/30199"}],"wp:attachment":[{"href":"https:\/\/www.previsorageneral.com\/ca\/wp-json\/wp\/v2\/media?parent=30197"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.previsorageneral.com\/ca\/wp-json\/wp\/v2\/categories?post=30197"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.previsorageneral.com\/ca\/wp-json\/wp\/v2\/tags?post=30197"},{"taxonomy":"post_series","embeddable":true,"href":"https:\/\/www.previsorageneral.com\/ca\/wp-json\/wp\/v2\/post_series?post=30197"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}