La cama, solo para dormir: cómo ayudar al cuerpo a volver a dormirse
Te acuestas cansado y el sueño desaparece. Estás tumbado, miras el móvil, cuentas cuánto queda para el despertador. Cuanto más dura esto, más firmemente asocia el cerebro la cama no con el sueño, sino con estar despierto y con la ansiedad. Este paso devuelve la asociación correcta.
Por qué funciona
Es la base de la terapia conductual del insomnio, que según los estudios es más eficaz y duradera que los somníferos. La idea es sencilla: la cama debe volver a significar sueño. Cuando en ella solo duermes, el cerebro aprende de nuevo a dormirse en cuanto la cabeza toca la almohada.
Cómo hacerlo
- No quedarte tumbado sin dormir. Si no te duermes en más de 15–20 minutos, levántate, ve a otro sitio con luz tenue y haz algo tranquilo. Vuelve cuando empiece a entrarte sueño.
- En la cama, no trabajar ni mirar el móvil. El móvil, a cargar lejos de la cama.
- No mirar el reloj por la noche. Contar las horas que quedan solo añade ansiedad.
- Levantarte a la misma hora. Acostarte pronto «por si acaso» suele significar pasar más tiempo despierto en la cama.
- Sin pantallas 30–60 minutos antes de dormir.
Quién debe tener más cuidado
Si tomas medicación para la tensión o tienes más de 70 años: por la noche no te levantes de golpe; primero siéntate un minuto en el borde de la cama. Luz del pasillo tenue, pero suficiente para no tropezar.
Si de día la somnolencia te dificulta conducir, no te pongas al volante cansado.
Qué evitar
Somníferos «para el insomnio» mientras no se haya descartado la apnea. El insomnio y la apnea suelen ir juntos, y los somníferos relajan la garganta y agravan las caídas de oxígeno.
Qué esperar
Fíjate en cuánto tiempo pasas despierto en la cama y cuántas veces te despiertas. Registra el sueño en VIA-L para ver la diferencia semana a semana.
Cuándo ir al médico
Si el mal sueño dura más de tres meses a pesar de estos pasos, o hay ronquidos fuertes con pausas, sueño no reparador o te quedas dormido de día, conviene hablar con el médico sobre un estudio del sueño. Más en el artículo «El sueño después de los 40».
En qué se basa
Este artículo se basa en temas de la base de conocimiento de VIA-L. Estos son los estudios publicados que hay detrás:
- Impact of an Interdisciplinary Weight Loss and Lifestyle Intervention on Testosterone and Scores for Sexual Activity on the FOSQ in Men With Obesity and Obstructive Sleep Apnea: Secondary Analyses of Data From the INTERAPNEA Randomized Trial — Maturitas, 2026 doi
- Comparative Effectiveness and Safety of Novel Antidiabetic Agents in the Management of Obstructive Sleep Apnea: A Systematic Review, Meta-Analysis, and Network Meta-Analysis — Respiratory Medicine, 2026 doi
- Glucagon-Like Receptor Agonists and Next-Generation Incretin-Based Medications: Metabolic, Cardiovascular, and Renal Benefits — Lancet (London, England), 2026 doi
- Nutritional Modulators of Sleep: A Narrative Review of Vitamins, Minerals, Amino Acids, and Their Neurobiological and Chronoepigenetic Mechanisms — Chronobiology International, 2026 doi
- Impact of GLP-1 and Dual Agonists on the Incidence Of new Cases of Physician-Reported Sleep Apnea: A Real-World Study — Annals of the American Thoracic Society, 2026 doi
- Dietary Protocols to Promote and Improve Restful Sleep: A Narrative Review — Nutrition Reviews, 2026 doi
- The Role of Obstructive Sleep Apnea and CPAP Therapy in the Functional Hypogonadism of Male Patients With Severe Obesity — The Journal of Clinical Endocrinology and Metabolism, 2026 doi
- Diagnosis and Treatment of Obstructive Sleep Apnea — JAMA Internal Medicine, 2025 doi
- Unraveling the Connection Between the Mediterranean Diet and Sleep Health: From Biological Mechanisms to Clinical Implications — Sleep & Breathing = Schlaf & Atmung, 2025 doi
- Magnesium Is a Key Trace Element in Obstructive Sleep Apnea: Evidence From Mendelian Randomization Analysis and NHANES Database — Respiratory Medicine, 2025 doi
- The Effects of L-Theanine Consumption on Sleep Outcomes: A Systematic Review and Meta-Analysis — Sleep Medicine Reviews, 2025 doi
- Efficacy of Incretin-Based Therapies in Obesity-Related Obstructive Sleep Apnea: A Systematic Review and Meta-Analysis of Randomized Controlled Trials — Sleep Medicine Reviews, 2025 doi
Ver todos (62)
- Examining the Effect of L-Theanine on Sleep: A Systematic Review of Dietary Supplementation Trials — Nutritional Neuroscience, 2025 doi
- The Effect of Mediterranean Diet and Chrononutrition on Sleep Quality: A Scoping Review — Nutrition Journal, 2025 doi
- Treatment of OSA and Its Impact on Cardiovascular Disease, Part 2: JACC State-of-the-Art Review — Journal of the American College of Cardiology, 2024 doi
- Sleep Disorders — NEJM Evidence, 2024 doi
- Tirzepatide for the Treatment of Obstructive Sleep Apnea and Obesity — The New England Journal of Medicine, 2024 doi
- Exploring the Link Between Vitamin D Deficiency and Obstructive Sleep Apnea: A Comprehensive Review — Journal of Sleep Research, 2024 doi
- Obstructive Sleep Apnea and Serum Total Testosterone: A System Review and Meta-Analysis — Sleep & Breathing = Schlaf & Atmung, 2023 doi
- The Role of Magnesium in Sleep Health: A Systematic Review of Available Literature — Biological Trace Element Research, 2023 doi
- Sustained Improvements in the Cardiometabolic Profile of Patients With Obstructive Sleep Apnea After a Weight-Loss Mediterranean Diet/Lifestyle Intervention: 12-Month Follow-Up (6 Months Post-Intervention) of the "MIMOSA" Randomized Clinical Trial — Nutrition, Metabolism, and Cardiovascular Diseases : NMCD, 2023 doi
- The Effects of Sleep Deprivation and Obstructive Sleep Apnea Syndrome on Male Reproductive Function: A Multi-Arm Randomised Trial — Journal of Sleep Research, 2023 doi
- Nutritional Modulation of Sleep Latency, Duration, and Efficiency: A Randomized, Repeated-Measures, Double-Blind Deception Study — Medicine and Science in Sports and Exercise, 2023 doi
- Effect of an Interdisciplinary Weight Loss and Lifestyle Intervention on Obstructive Sleep Apnea Severity: The INTERAPNEA Randomized Clinical Trial — JAMA Network Open, 2022 doi
- Sleep, testosterone and cortisol balance, and ageing men — Reviews in Endocrine & Metabolic Disorders, 2022 doi
- Association of Magnesium Intake With Sleep Duration and Sleep Quality: Findings From the CARDIA Study — Sleep, 2022 doi
- Dose-Response Relationship Between Weight Loss and Improvements in Obstructive Sleep Apnea Severity After a Diet/Lifestyle Interventions: Secondary Analyses of the "MIMOSA" Randomized Clinical Trial — Journal of Clinical Sleep Medicine : JCSM : Official Publication of the American Academy of Sleep Medicine, 2022 doi
- A Weight-Loss Mediterranean Diet/Lifestyle Intervention Ameliorates Inflammation and Oxidative Stress in Patients With Obstructive Sleep Apnea: Results of the "MIMOSA" Randomized Clinical Trial — European Journal of Nutrition, 2021 doi
- The Effectiveness of a Weight-Loss Mediterranean Diet/Lifestyle Intervention in the Management of Obstructive Sleep Apnea: Results of the "MIMOSA" Randomized Clinical Trial — Clinical Nutrition (Edinburgh, Scotland), 2021 doi
- Sleep Disordered Breathing and Cardiovascular Disease: JACC State-of-the-Art Review — Journal of the American College of Cardiology, 2021 doi
- Changes in cortisol levels by continuous positive airway pressure in patients with obstructive sleep apnoea: Meta‐analysis of 637 individuals — Clinical Endocrinology, 2021 doi
- Obstructive Sleep Apnea and Cardiovascular Disease: A Scientific Statement From the American Heart Association — Circulation, 2021 doi
- Diagnosis and Management of Obstructive Sleep Apnea: A Review — JAMA, 2020 doi
- Educational, Supportive and Behavioural Interventions to Improve Usage of Continuous Positive Airway Pressure Machines in Adults With Obstructive Sleep Apnoea — The Cochrane Database of Systematic Reviews, 2020 doi
- Influence of Dietary Sources of Melatonin on Sleep Quality: A Review — Journal of Food Science, 2020 doi
- Positional Therapy for Obstructive Sleep Apnoea — The Cochrane Database of Systematic Reviews, 2019 doi
- Clinical Use of the STOP-BANG Questionnaire to Determine Postoperative Risk in Veterans — The Laryngoscope, 2019 doi
- Psychotropic Effects of -Theanine and Its Clinical Properties: From the Management of Anxiety and Stress to a Potential Use in Schizophrenia — Pharmacological Research, 2019 doi
- Obstructive Sleep Apnea in Adults — The New England Journal of Medicine, 2019 doi
- Weight Loss and Lifestyle Interventions for Obstructive Sleep Apnoea in Adults: Systematic Review and Meta-Analysis — Obesity Reviews : An Official Journal of the International Association for the Study of Obesity, 2019 doi
- A Clinical Perspective of Sleep and Andrological Health: Assessment, Treatment Considerations, and Future Research — The Journal of Clinical Endocrinology and Metabolism, 2019 doi
- Effects of CPAP on Testosterone Levels in Patients With Obstructive Sleep Apnea: A Meta-Analysis Study — Frontiers in Endocrinology, 2019 doi
- Vitamin D and Obstructive Sleep Apnea: A Systematic Review and Meta-Analysis — Sleep Medicine, 2018 doi
- The Role of Weight Management in the Treatment of Adult Obstructive Sleep Apnea — American Journal of Respiratory and Critical Care Medicine, 2018 doi
- An Update on the Various Practical Applications of the STOP-Bang Questionnaire in Anesthesia, Surgery, and Perioperative Medicine — Current Opinion in Anaesthesiology, 2017 doi
- Diet and Exercise in the Management of Obstructive Sleep Apnoea and Cardiovascular Disease Risk — European Respiratory Review : An Official Journal of the European Respiratory Society, 2017 doi
- Clinical Practice Guideline for Diagnostic Testing for Adult Obstructive Sleep Apnea: An American Academy of Sleep Medicine Clinical Practice Guideline — Journal of Clinical Sleep Medicine : JCSM : Official Publication of the American Academy of Sleep Medicine, 2017 doi
- Efficacy of Nasal Continuous Positive Airway Pressure on Patients With OSA With Erectile Dysfunction and Low Sex Hormone Levels — Respiratory Medicine, 2016 doi
- Sleep Apnoea and the Hypothalamic-Pituitary-Adrenal Axis in Men and Women: Effects of Continuous Positive Airway Pressure — The European Respiratory Journal, 2016 doi
- STOP-Bang Questionnaire: A Practical Approach to Screen for Obstructive Sleep Apnea — Chest, 2016 doi
- The Sleep-Promoting and Hypothermic Effects of Glycine Are Mediated by NMDA Receptors in the Suprachiasmatic Nucleus — Neuropsychopharmacology : Official Publication of the American College of Neuropsychopharmacology, 2015 doi
- The role of cherries in exercise and health — Scandinavian Journal of Medicine & Science in Sports, 2014 doi
- Efficacy of Continuous Positive Airway Pressure on Testosterone in Men With Obstructive Sleep Apnea: A Meta-Analysis — PloS One, 2014 doi
- Diagnosis of Obstructive Sleep Apnea in Adults: A Clinical Practice Guideline From theAmerican College of Physicians — Annals of Internal Medicine, 2014 doi
- Melatonin ameliorates endothelial dysfunction, vascular inflammation, and systemic hypertension in rats with chronic intermittent hypoxia — Journal of Pineal Research, 2013 doi
- Restoring the Salivary Cortisol Awakening Response Through Nasal Continuous Positive Airway Pressure Therapy in Obstructive Sleep Apnea — Chronobiology International, 2013 doi
- Effect of Tart Cherry Juice (Prunus Cerasus) on Melatonin Levels and Enhanced Sleep Quality — European Journal of Nutrition, 2012 doi
- High STOP-Bang Score Indicates a High Probability of Obstructive Sleep Apnoea — British Journal of Anaesthesia, 2012 doi
- New Therapeutic Strategy for Amino Acid Medicine: Glycine Improves the Quality of Sleep — Journal of Pharmacological Sciences, 2012 doi
- Orexin Neurons Receive Glycinergic Innervations — PloS One, 2011 doi
- Hypothalamic-Pituitary-Adrenal Axis Activation in Obstructive Sleep Apnea: The Effect of Continuous Positive Airway Pressure Therapy — The Journal of Clinical Endocrinology and Metabolism, 2009 doi
- Neuroendocrine Dysfunction in Sleep Apnea: Reversal by Continuous Positive Airways Pressure Therapy — The Journal of Clinical Endocrinology and Metabolism, 1989 doi
La solidez de esta evidencia varía: hay grandes revisiones y metaanálisis, y también estudios pequeños aislados. Los pasos del artículo son medidas sencillas de autocuidado de bajo riesgo, no un tratamiento, y pueden no servir para todos.
Esto es información general, no una prescripción.