{"id":30711,"date":"2025-12-17T10:08:00","date_gmt":"2025-12-17T08:08:00","guid":{"rendered":"https:\/\/www.previsorageneral.com\/?p=30711"},"modified":"2025-12-17T10:08:00","modified_gmt":"2025-12-17T08:08:00","slug":"el-son-durant-la-vellesa","status":"publish","type":"post","link":"https:\/\/www.previsorageneral.com\/ca\/el-son-durant-la-vellesa\/","title":{"rendered":"El son durant la vellesa"},"content":{"rendered":"<p><span style=\"font-weight: 400;\">Segons la <\/span><a href=\"https:\/\/www.thensf.org\/\"><span style=\"font-weight: 400;\">National Sleep Foundation<\/span><\/a><span style=\"font-weight: 400;\">, els adults, encara que siguin grans, <\/span><a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/29073398\/\"><span style=\"font-weight: 400;\">haurien de dormir de 7 a 8 hores de mitjana<\/span><\/a><span style=\"font-weight: 400;\">. Tot i aix\u00f2, <\/span><strong>hi ha la creen\u00e7a molt estesa que les persones grans necessiten menys son<\/strong><span style=\"font-weight: 400;\">, una idea que ha arribat a normalitzar patrons que no s\u00f3n saludables i que poden posar en risc la salut dels m\u00e9s grans. A continuaci\u00f3 t\u2019expliquem <\/span><strong>per qu\u00e8 s\u2019ha est\u00e8s aquesta teoria i com podem revertir aquesta tend\u00e8ncia<\/strong><span style=\"font-weight: 400;\">.<\/span><\/p> <h2><b>Canvis del son durant l\u2019envelliment<\/b><\/h2> <p><span style=\"font-weight: 400;\">Els patrons de son canvien amb l\u2019edat. Per raons fisiol\u00f2giques, com la <\/span><strong>disminuci\u00f3 natural de la melatonina<\/strong><span style=\"font-weight: 400;\">, a partir dels 50 anys el son tendeix a ser m\u00e9s fragmentat i menys profund, la qual cosa provoca que les persones grans es despertin amb m\u00e9s freq\u00fc\u00e8ncia durant la nit i es llevin m\u00e9s aviat al mat\u00ed. A aix\u00f2 s\u2019hi poden afegir <\/span><strong>factors socials, com la jubilaci\u00f3<\/strong><span style=\"font-weight: 400;\">, que poden fomentar un estil de vida m\u00e9s sedentari i solitari, aix\u00ed com <\/span><strong>q\u00fcestions m\u00e8diques<\/strong><span style=\"font-weight: 400;\">, com la incontin\u00e8ncia urin\u00e0ria o les malalties cr\u00f2niques, que dificulten dormir correctament.\u00a0<\/span><\/p> <h2><b>Consells per a dormir millor<\/b><\/h2> <p><span style=\"font-weight: 400;\">La fase de son profund \u00e9s <\/span><strong>fonamental per a la recuperaci\u00f3 f\u00edsica i cognitiva<\/strong><span style=\"font-weight: 400;\">, i la seva manca prolongada pot acabar provocant confusi\u00f3, alteracions cognitives i altres problemes de salut. Ara b\u00e9, aquesta <\/span><strong>situaci\u00f3 es pot tractar, ja que dormir prou pot ajudar a reduir o, fins i tot, a revertir aquests s\u00edmptomes<\/strong><span style=\"font-weight: 400;\">. A continuaci\u00f3, t\u2019oferim una s\u00e8rie de consells per reconnectar amb el teu son:<\/span><\/p> <ul> <li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Mant\u00e9<\/span><span style=\"font-weight: 400;\">n<\/span><span style=\"font-weight: 400;\"> uns horaris de son regulars, tant per anar a dormir com per llevar-te.<\/span><\/li> <li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Fes activitat f\u00edsica de manera constant, preferiblement al mat\u00ed o a primera hora de la tarda, i evita exercitar-te just abans d\u2019anar a dormir.<\/span><\/li> <li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Exposa\u2019t a la llum natural i a l\u2019aire lliure per ajudar a regular els ritmes circadiaris.<\/span><\/li> <li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Mant\u00e9<\/span><span style=\"font-weight: 400;\">n<\/span><span style=\"font-weight: 400;\"> una vida social activa i procura tenir rutines estimulants.<\/span><\/li> <li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Limita les migdiades: si en fas, que durin menys de 20 minuts i mai despr\u00e9s de les 17h de la tarda.<\/span><\/li> <li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Redueix l\u2019\u00fas de pantalles almenys dues hores abans d\u2019anar a dormir.<\/span><\/li> <li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Evita la cafe\u00efna, l\u2019alcohol i el tabac en les hores pr\u00e8vies al descans.<\/span><\/li> <li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Fomenta la relaxaci\u00f3 abans d\u2019anar al llit, amb t\u00e8cniques com la respiraci\u00f3 conscient o prenent una beguda calenta, com la llet t\u00e8bia, per afavorir la somnol\u00e8ncia.<\/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>Segons la National Sleep Foundation, els adults, encara que siguin grans, haurien de dormir de 7 a 8 hores de mitjana. Tot i aix\u00f2, hi ha la creen\u00e7a molt estesa que les persones grans necessiten menys son, una idea que&hellip;<\/p>\n","protected":false},"author":1,"featured_media":30712,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"inline_featured_image":false,"footnotes":""},"categories":[5667,80,88,5674],"tags":[5857,98,3896,276,6073,70,244,3379],"post_series":[],"class_list":["post-30711","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-benestar","category-consells","category-salut","category-salut-3","tag-canvis","tag-consells","tag-dormir","tag-envelliment","tag-millor","tag-salut","tag-son","tag-vellesa","entry","has-media"],"_links":{"self":[{"href":"https:\/\/www.previsorageneral.com\/ca\/wp-json\/wp\/v2\/posts\/30711","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=30711"}],"version-history":[{"count":2,"href":"https:\/\/www.previsorageneral.com\/ca\/wp-json\/wp\/v2\/posts\/30711\/revisions"}],"predecessor-version":[{"id":30715,"href":"https:\/\/www.previsorageneral.com\/ca\/wp-json\/wp\/v2\/posts\/30711\/revisions\/30715"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/www.previsorageneral.com\/ca\/wp-json\/wp\/v2\/media\/30712"}],"wp:attachment":[{"href":"https:\/\/www.previsorageneral.com\/ca\/wp-json\/wp\/v2\/media?parent=30711"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.previsorageneral.com\/ca\/wp-json\/wp\/v2\/categories?post=30711"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.previsorageneral.com\/ca\/wp-json\/wp\/v2\/tags?post=30711"},{"taxonomy":"post_series","embeddable":true,"href":"https:\/\/www.previsorageneral.com\/ca\/wp-json\/wp\/v2\/post_series?post=30711"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}