La siesta mejora el rendimiento deportivo
by: Charly TacachoPosted on:

LA SIESTA PUEDE MEJORAR TU RENDIMEINTO

En los tiempos que vivimos no estamos durmiendo la cantidad y calidad de horas necesarias, es por ello que vamos a ver como la siesta puede mejorar tu rendimiento deportivo.

Vamos a analizar la mejor estrategia para optimizar el tiempo de una siesta y evitar ese cansancio que podemos padecer por las tardes. Vivimos un ritmo que vida que nos lleva a estar agotados por la tarde que no nos deja entrenar de manera eficiente. Una siesta puede parecer perder el tiempo o ser improductivo, pero veremos como es todo lo contrario. También debemos mencionar que durante el día debemos estar bien hidratados para no padecer ese cansancio en las tarde y poder mejorar en el entrenamiento, te dejamos un post para mejorar el consumo de agua y sales para el deporte.

Que es, tipos de siesta y cuál es su origen

La siesta puede mejorar el rendimiento deportivo
La siesta puede mejorar el rendimiento deportivo.

Según la RAE es un sueño corto o descanso después de la comida del mediodía. También puede ser el momento del día, generalmente después de la comida del mediodía, que se destina a dormir o descansar.

La palabra siesta proviene de la hora sexta romana, momento en el cual los romanos solían descansar y dormir. Los romanos contaban las horas del día a partir de la salida del sol hasta su puesta por lo que las horas eran más largas en verano que en invierno.

  1. Siesta apetitiva: Son siestas que hacemos por placer o costumbre
  2. Siesta de reemplazo: como respuesta a la pérdida de sueño, por ejemplo si pasamos una mala noche.
  3. Siesta profiláctica: la que te prepara para pasar largas horas despierto, como es el caso de personas que trabajan en turnos de noche.

La siesta puede mejorar el rendimiento deportivo de corredores de resistencia entrenados

La influencia de una siesta en el rendimiento de resistencia de corredores entrenados
La influencia de una siesta en el rendimiento de resistencia de corredores entrenados.

Como se desconoce la eficacia de una siesta como estrategia de recuperación para el ejercicio de resistencia, un estudio investigó el efecto de la siesta en el rendimiento del ejercicio de resistencia.

Once corredores masculinos entrenados completaron este estudio aleatorio cruzado. En dos ocasiones, los corredores completaron una carrera en cinta rodante durante 30 min al 75% VO 2 máx. por la mañana, volviendo esa noche para correr durante 20 min al 60% VO 2 máx. y luego hasta el agotamiento al 90% VO 2 máx.

En una prueba, los corredores tomaron una siesta por la tarde aproximadamente 20 ± 10 minutos antes del ejercicio de la noche (NAP), mientras que el otro grupo de corredores no hicieron siesta(CON).

Los corredores que mejoraron el tiempo hasta el agotamiento (TTE) después de la siesta durmieron menos por la noche, que los que no mejoraron el tiempo hasta el agotamiento (TTE) (sueño nocturno 6,4 hr frente a 7,5 hr.) Además, el sueño nocturno predijo un cambio en el TTE, lo que indica que los corredores que dormían menos por la noche mejoraron más el TTE después de la siesta en comparación con los que no hicieron la siesta.

Por otro lado aquellos que corredores de resistencia que hicieron siesta de 20min y mejoraron el tiempo hasta el agotamiento, también  mejoraron la percepción del esfuerzo (RPE).

En conclusión, una siesta corta (20min) por la tarde mejora el rendimiento de resistencia en corredores que duermen menos de 7 hr. por la noche.

Otro estudio llevado a cabo por la Agencia Espacial Norteamericana (NASA) determina que un sueño de 26 minutos contribuiría a mejorar un 34% en el rendimiento de los trabajadores y potenciaría su estado de alerta de más de un 50%. Este tiempo exacto nos garantiza ser mucho más activos al despertar y mejorar nuestra digestión.

La necesidad de dormir

El sueño es esencial para el cerebro y el cuerpo. 
El sueño es esencial para el cerebro y el cuerpo.

El sueño humano normal comprende dos tipos principales: el sueño sin movimientos oculares rápidos (no REM) y el sueño REM (rápido movimiento de ojos). El no REM se divide en tres etapas, que representan un continuo desde el dormir «ligero» en las etapas 1 y 2 hasta el dormir «profundo» en la etapa 3.

La duración y composición del sueño normal cambia a lo largo del ciclo de vida. En las edades más relevantes para los atletas aspirantes y establecidos, un sueño de 8 a 10 horas para un adolescente (de 15 años) contiene aproximadamente un 57 % de sueño ligero, un 22 % de sueño profundo y un 21 % de sueño REM; y un sueño de 7 a 9 horas para un adulto joven (de 30 años) contiene aproximadamente un 61 % de sueño ligero, un 16 % de sueño profundo y un 23 % de sueño REM.

El sueño es esencial para el cerebro y el cuerpo. Se han utilizado protocolos con una o dos noches de privación total del sueño o 1 o 2 semanas de restricción parcial del sueño para demostrar la importancia del sueño para la salud física y mental. En particular, la pérdida de sueño afecta:

  • La cognición.
  • El aprendizaje y la consolidación de la memoria.
  • El bienestar mental.
  • Interrumpe el crecimiento y la reparación de las células.
  • Interrumpe el metabolismo de la glucosa.
  • Reduce la respuesta inmunitaria protectora a la vacunación y la resistencia a las infecciones respiratorias.

Sueño y rendimiento deportivo

La alteración del sueño es una ocurrencia común antes de la competencia que puede afectar el rendimiento deportivo.

El efecto de la restricción del sueño y la mejora aguda del sueño en el rendimiento deportivo
El efecto de la restricción del sueño y la mejora aguda del sueño en el rendimiento deportivo
El efecto de la restricción del sueño y la mejora aguda del sueño en el rendimiento deportivo

Las estrategias que se enfocan en mejorar el entorno del sueño (eliminación de la luz, la tecnología y el ruido, temperatura de 17 °C a 22 °C) han mostrado mejoras en la duración del sueño, aunque la mayoría de los estudios reportan beneficios limitados para el rendimiento deportivo.

Las siestas ofrecen una estrategia adecuada para complementar el sueño perdido, con siestas de 20 a 30 minutos que mejoran el rendimiento en el sprint(estudio) y la velocidad máxima de salto.

La insuficiencia del sueño y el deportista

Se caracteriza por duraciones habituales de sueño menores a 7 horas,  insatisfacción del sueño,  sueño no reparador,  somnolencia diurna y fatiga diurna.

Otros problemas del sueño, como la apnea del sueño, son generalmente menos comunes pero existen. La prevalencia de la apnea obstructiva del sueño parece ser mayor en los atletas de fuerza y ​​potencia (p. ej., jugadores de rugby) que en la población no atlética. Esto es probablemente una consecuencia de la gran masa corporal y la circunferencia del cuello, características anatómicas compatibles con la apnea del sueño.

Factores de riesgo generales para la insuficiencia del sueño en atletas
Factores de riesgo generales para la insuficiencia del sueño en atletas.
  • Lesión de la médula espinal.
  • Aumento de la edad de años y mala salud mental (p. ej., rasgos de neuroticismo, perfeccionismo desadaptativo e hiperexcitación).
  • Influencia generalizada del estrés psicológico y la ansiedad (rumia o preocupación).

Como vimos la insuficiencia del sueño en el deporte de élite puede ser predecible, lo que permite intervenciones específicas de educación y control del sueño.

Entrenamiento intensificado, sobreesfuerzo y sobreentrenamiento

Síndrome de sobreentrenamiento
Síndrome de sobreentrenamiento.

El sobreentrenamiento se define como una disminución a largo plazo en la capacidad de rendimiento con o sin signos y síntomas fisiológicos y psicológicos relacionados de mala adaptación en el que la restauración de la capacidad de rendimiento puede llevar varias semanas o meses.

Un aumento en la carga de entrenamiento puede ser el origen del sobreentrenamiento/sobreesfuerzo. Esto suele ir acompañado de cambios en la programación del entrenamiento y la competencia, lo que puede influir en la cantidad de tiempo que un atleta puede pasar en la cama.

El entrenamiento y la competencia temprano en la mañana reducen la duración del sueño de los atletas y aumentan los niveles de fatiga antes del entrenamiento.

Sesiones intensas de entrenamiento y los fondos largos realizados por la noche (18:00 a 21:00 horas) se asocian comúnmente con un tiempo de inicio del sueño más tardío, menos tiempo en la cama y menos sueño total obtenido

Estrategias para mejorar el sueño

Estrategias para mejorar el sueño
Estrategias para mejorar el sueño.
Ritmos circadianos, jet lag y sueño
Ritmos circadianos
Ritmos circadianos.

El reloj biológico (de aprox. 24 horas) está conectado a redes de relojes periféricos y tiene funciones para aumentar el estado de alerta, la actividad física y mental durante el día y preparar el cuerpo para dormir por la noche. Este ‘ritmo circadiano’ permite que se produzca un sueño consolidado durante la noche y prepara el cuerpo hacia el final del sueño para despertarse y afrontar el nuevo día.

La facilidad para conciliar el sueño, la capacidad para mantener el sueño y la probabilidad de despertarse están asociadas con el ritmo de la temperatura corporal central. Conciliar el sueño y mantener el sueño es más fácil cuando la temperatura corporal central está descendiendo o baja (durante y después del inicio de la secreción de melatonina, aprox. 21:00 horas), y más difícil cuando está aumentando o alta (y la secreción de melatonina se ha detenido) .

Jet lag y rendimiento deportivo

Los efectos negativos observados al ajustar el reloj biológico a la nueva zona horaria (por el jet lag) son: pérdida de sueño nocturno, fatiga diurna, menor motivación y peor rendimiento mental, que a su vez pueden afectar el entrenamiento y el rendimiento físico.

El uso de melatonina puede ayudar a contrarrestar los efectos hasta que el cuerpo vuelva a su ritmo circadiano habitual.

Estrategias nutricionales para mejorar el sueño

La investigación limitada en el área proporciona alguna evidencia de que la ingesta dietética antes de dormir, específicamente la ingesta de carbohidratos y el momento de la ingestión, tiene el potencial de influir en el sueño.  Por ejemplo una comida rica en carbohidratos con Alto Índice Glucémico una hora antes de dormir disminuye el tiempo en quedarse dormido.

Cafeína y sueño
Cafeína y sueño.
Cafeína y sueño.

Los atletas usan con frecuencia la cafeína para mejorar el rendimiento y como contramedida para la fatiga antes del entrenamiento (las dosis de 3 a 6 mg/kg de masa corporal parecen ser efectivas).

Combinar los beneficios de la cafeína con la siesta es una estrategia muy interesante. Se puede consumir la cafeína antes de dormir la siesta, ya que suele tardar entre 20 y 45 minutos en hacer efecto. Con lo cual te vas a levantar de la siesta con el efecto de la cafeína, más el efecto beneficioso de ese breve descanso. Así potenciamos la calidad de sueño, aumentamos la productividad y para mejorar la salud en general.

Para mejorar el sueño en la noche entonces, debemos evitar las bebidas con cafeína y alcohol como mínimo 6 horas antes de ir a dormir, así como evitar comidas contundentes o picantes para cenar. Para mejorar cualitativamente y cuantitativamente el descanso, se recomiendo comer de manera ligera por la noche, para evitar digestiones pesadas, y hacer ejercicio regularmente, como mencionamos.

Meditación

Hacer ejercicios de relajación sencillos antes de irse a dormir o practicar el mindfulness pueden ayudar a acabar de desconectar y a liberar las posibles tensiones.

Las terapias de relajación incluyen el entrenamiento de la respiración, de la relajación muscular, estiramientos y meditación para ayudar a inducir un estado de descanso.

La terapia de control de estímulos consiste en asociar el dormitorio únicamente en dormir, limitando al máximo todas las otras actividades como mirar la televisión o el teléfono celular, comer o leer en la cama. Eso se puede conseguir fácilmente yendo a la cama solo cuando se tiene sueño.

Sonidos binaurales y la siesta

Los sonidos binaurales son una técnica que combina dos frecuencias de sonido ligeramente diferentes para crear la percepción de un solo tono de frecuencia nuevo.

Cuando se expone a dos frecuencias diferentes al mismo tiempo, una en cada oído, el cerebro realmente percibe un solo tono que es la diferencia entre las dos frecuencias separadas. El cerebro, en cierto sentido, «sintoniza» esta nueva frecuencia.

Los sonidos binaurales se escuchan con auriculares. En cada oído, se recibe un sonido a una frecuencia ligeramente diferente (a menudo acompañado de algunos sonidos de fondo relajantes). Y van a ayudar a mantenernos en ese sueño ligero de 20min, también ayudan al sueño en la noche y a la performance cognitiva.

Posición para dormir
Posición para dormir
Posición correcta para dormir.

La postura de sueño es importante, tanto para dormir por las noches, como para una siesta. Dormir de costado es la forma más segura y la que facilita respirar correctamente.

También será importante la postura correcta del cuello y cabeza, así se reduce el daño del estrés a largo plazo, mejora el estado de ánimo y la salud mental.

Educación sobre el sueño de los atletas: cinco consejos para educar a los atletas sobre la importancia del sueño

optimizar y controlar el sueño de los atletas.
Diagrama de flujo de como optimizar y controlar el sueño de los atletas.
  1. Cantidad de sueño nocturno: un rango de 7 a 9 horas es adecuado para adultos sanos y de 8 a 10 horas para adolescentes; sin embargo, los expertos especulan que los atletas necesitan más para recuperarse de las demandas físicas y psicológicas del deporte.
  2. Cantidad de sueño diurno (siestas ): cuando los cambios de horario no son posibles, las siestas pueden complementar el sueño nocturno insuficiente. Pero una siesta también puede ser beneficiosa para aquellos que solo desean aumentar su estado de alerta, siempre que sea menor a 30 min.

  3. Buena higiene del sueño : la higiene del sueño incluye los hábitos necesarios para tener una buena calidad de sueño y estar alerta durante el día. Las investigaciones han demostrado que tener una buena higiene del sueño puede mejorar la calidad del sueño. Los hábitos comunes de higiene del sueño incluyen evitar estimulantes (p. ej., cafeína), alcohol y comidas pesadas demasiado cerca de la hora de acostarse, exposición adecuada a la luz natural por la mañana, no acostarse en la cama despierto durante largos períodos de tiempo. Tener una rutina relajante a la hora de acostarse y tener un ambiente de sueño propicio para dormir que sea fresco (entre 12 y 15°C), oscuro y tranquilo.

  4. Duerma y entrene de acuerdo con el cronotipo : es más probable que los adolescentes sean cronotipos vespertinos («noctámbulos») debido a la liberación posterior de melatonina. La investigación muestra que es más probable que los atletas sean cronotipos matutinos («alondras»), pero aquellos que son noctámbulos tienen más dificultades para dormir. Cuando sea posible, evitar las horas de entrenamiento temprano en la mañana y tarde en la noche brinda amplias oportunidades para dormir y recuperarse.

Conclusión

La evidencia disponible indica que los atletas de élite son particularmente susceptibles a las insuficiencias del sueño que se caracterizan por una duración habitual del sueño breve (<7 horas cada noche) y una mala calidad del sueño (p. ej., sueño fragmentado). La interrupción del sueño afecta la recuperación, el entrenamiento y el rendimiento de los deportistas.

Utiliza todos éstos conocimientos para potenciar tu rendimiento deportivo, utilizando una buena y eficiente siesta.

Para asesorías sobre nutrición o entrenamiento nos escribes y te respondemos a la brevedad. Ya somos más de 50 atletas entrenando a lo largo del país.

¡VULTUR ADVENTUR TEAM!

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