{"id":28925,"date":"2026-03-04T09:00:01","date_gmt":"2026-03-04T09:00:01","guid":{"rendered":"https:\/\/lobosnews.com.ar\/index.php\/2026\/03\/04\/como-evitar-el-cansancio-constante-tres-habitos-simples-para-tener-mas-energia\/"},"modified":"2026-03-04T14:28:16","modified_gmt":"2026-03-04T14:28:16","slug":"como-evitar-el-cansancio-constante-tres-habitos-simples-para-tener-mas-energia","status":"publish","type":"post","link":"https:\/\/lobosnews.com.ar\/index.php\/2026\/03\/04\/como-evitar-el-cansancio-constante-tres-habitos-simples-para-tener-mas-energia\/","title":{"rendered":"C\u00f3mo evitar el cansancio constante: tres h\u00e1bitos simples para tener m\u00e1s energ\u00eda"},"content":{"rendered":"

\"El<\/p>\n

\u00bfPor qu\u00e9 muchas personas experimentan una sensaci\u00f3n constante de cansancio<\/b><\/span> durante el d\u00eda, incluso cuando creen dormir lo suficiente? Seg\u00fan el doctor Brandon Luu<\/b>, especialista en medicina respiratoria<\/b> y experto en ritmos circadianos<\/b><\/span>, la explicaci\u00f3n principal es biol\u00f3gica<\/b>: el cansancio diurno responde a la programaci\u00f3n natural<\/b> del cuerpo m\u00e1s all\u00e1 del estr\u00e9s o el descanso insuficiente, como se\u00f1al\u00f3 en di\u00e1logo con la revista GQ<\/i>.<\/p>\n

El reloj interno y sus efectos<\/h2>\n

El ritmo circadiano<\/b>, ese reloj biol\u00f3gico que regula los niveles de energ\u00eda<\/b>, determina una inclinaci\u00f3n natural al sue\u00f1o entre la una y las cuatro de la tarde. <\/p>\n

El doctor Luu explica que este patr\u00f3n se mantiene incluso cuando las personas pueden elegir libremente el momento de la siesta<\/b>, pues la mayor\u00eda opta por ese tramo del d\u00eda. <\/p>\n

\"La<\/p>\n

\u201cIncluso si las personas tienen permitido dormir la siesta en cualquier momento, la gran mayor\u00eda elige ese segmento\u201d, aclara, subrayando que no se trata de una debilidad personal, sino de un mecanismo biol\u00f3gico.<\/p>\n

El impacto de estos picos de cansancio es tangible: los datos de accidentes de tr\u00e1fico<\/b> muestran un aumento de incidentes en la tarde, adem\u00e1s del repunte nocturno. Este fen\u00f3meno refleja c\u00f3mo la disminuci\u00f3n de cortisol<\/b> y el aumento de melatonina<\/b> afectan el desempe\u00f1o y la alerta en esas horas, seg\u00fan puntualiza el especialista.<\/p>\n

Rutinas modernas y desfase social<\/h2>\n

La predisposici\u00f3n natural marcada por el ritmo circadiano puede verse agravada por los h\u00e1bitos actuales<\/b>. Los horarios irregulares suelen provocar el denominado desfase horario social<\/b>, t\u00e9rmino empleado por el doctor Luu para describir el impacto de la falta de regularidad. <\/p>\n

\"Horarios<\/p>\n

\u201cLa consistencia probablemente importa m\u00e1s que cualquier otra cosa\u201d, resalta. Irse a dormir a distintas horas y adaptar el sue\u00f1o a compromisos sociales o laborales desincroniza tanto el reloj interno<\/b> como las hormonas<\/b> asociadas, lo que explica por qu\u00e9 muchas personas sienten agotamiento al iniciar la semana. <\/p>\n

Implementar cambios pr\u00e1cticos<\/b> puede ayudar a gestionar el cansancio constante. El especialista recomienda comenzar el d\u00eda con exposici\u00f3n a luz brillante<\/b>, ya sea natural o artificial, para enviar al organismo una se\u00f1al clara del inicio de la jornada. Por la tarde, el uso de l\u00e1mparas de 10.000 lux<\/b> resulta especialmente \u00fatil en lugares con poca luz solar, ya que mejora el estado de alerta<\/b> y el rendimiento.<\/p>\n

El valor de la regularidad y la luz<\/h2>\n

Mantener una rutina de sue\u00f1o estable<\/b> es fundamental. Acostarse y levantarse a la misma hora, incluso los fines de semana, favorece la sincronizaci\u00f3n<\/b> de los ritmos internos y previene el desfase. \u201cEvitar dormir un d\u00eda a las nueve y al siguiente a las 11 previene que el reloj biol\u00f3gico entre en conflicto con la agenda social\u201d, resume el especialista en GQ<\/i>.<\/p>\n

\"Comenzar<\/p>\n

Quienes se describen como personas noct\u00e1mbulas<\/b> deben prestar especial atenci\u00f3n. Aunque la tendencia puede estar influida por h\u00e1bitos o el entorno, existen pruebas de que ajustar los horarios para despertar m\u00e1s temprano puede mejorar el bienestar f\u00edsico y mental<\/b>. <\/p>\n

Diversos estudios citados por Luu demuestran que quienes adaptan sus rutinas a las ma\u00f1anas luminosas y noches oscuras registran mejoras notables<\/b> en su calidad de vida.<\/p>\n

Estrategias concretas: siestas, alimentaci\u00f3n y movimiento<\/h2>\n

Las siestas<\/b> pueden ser aliadas valiosas si se mantiene una duraci\u00f3n breve. El doctor Luu sugiere una siesta corta de hasta 30 minutos<\/b>: dormir m\u00e1s aumenta el riesgo de entrar en sue\u00f1o profundo y despertar aturdido, adem\u00e1s de interferir con el descanso nocturno. <\/p>\n

\"Un<\/p>\n

\u201cSiempre configuro el temporizador y me levanto tras esos 30 minutos\u201d, comenta el especialista.<\/p>\n

La alimentaci\u00f3n<\/b> y el ejercicio ligero<\/b> tambi\u00e9n juegan un papel relevante. El experto recomienda iniciar el d\u00eda con un desayuno contundente<\/b>, seguido de un almuerzo ligero y alto en prote\u00ednas<\/b> para mantener la agudeza mental, limitando los carbohidratos en ambos casos. <\/p>\n

Asimismo, breves sesiones de actividad, como caminatas cortas<\/b> o subir escaleras, ayudan a contrarrestar el letargo vespertino.<\/p>\n

Higiene del sue\u00f1o y entorno nocturno<\/h2>\n

\"Evitar<\/p>\n

Durante la noche, evitar la exposici\u00f3n a dispositivos electr\u00f3nicos<\/b> y cuidar la higiene del sue\u00f1o<\/b> resulta esencial. Limitar la ingesta de alimentos ultraprocesados antes de dormir y considerar suplementos de magnesio<\/b> si es necesario forman parte de las recomendaciones de Luu.<\/p>\n

Aprovechar ma\u00f1anas llenas de luz, asegurar noches realmente oscuras y mantener una alimentaci\u00f3n sencilla y poco procesada<\/b> constituyen un conjunto de h\u00e1bitos que, seg\u00fan el especialista, marcan la diferencia en el nivel de energ\u00eda<\/b> y bienestar diario<\/b>.<\/p>\n","protected":false},"excerpt":{"rendered":"

\u00bfPor qu\u00e9 muchas personas experimentan una sensaci\u00f3n constante de cansancio durante el d\u00eda, incluso cuando creen dormir lo suficiente? Seg\u00fan el doctor Brandon Luu, especialista en medicina respiratoria y experto en ritmos circadianos, la explicaci\u00f3n principal es biol\u00f3gica: el cansancio diurno responde a la programaci\u00f3n natural del cuerpo m\u00e1s all\u00e1 del estr\u00e9s o el descanso…<\/p>\n","protected":false},"author":1,"featured_media":28933,"comment_status":"open","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_jetpack_memberships_contains_paid_content":false,"footnotes":""},"categories":[81],"tags":[],"class_list":["post-28925","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-salud"],"magazineBlocksPostFeaturedMedia":{"thumbnail":"https:\/\/lobosnews.com.ar\/wp-content\/uploads\/2026\/03\/como-evitar-el-cansancio-constante-tres-habitos-simples-para-tener-mas-energia-10-150x150.jpg","medium":"https:\/\/lobosnews.com.ar\/wp-content\/uploads\/2026\/03\/como-evitar-el-cansancio-constante-tres-habitos-simples-para-tener-mas-energia-10-300x168.jpg","medium_large":"https:\/\/lobosnews.com.ar\/wp-content\/uploads\/2026\/03\/como-evitar-el-cansancio-constante-tres-habitos-simples-para-tener-mas-energia-10-768x430.jpg","large":"https:\/\/lobosnews.com.ar\/wp-content\/uploads\/2026\/03\/como-evitar-el-cansancio-constante-tres-habitos-simples-para-tener-mas-energia-10-1024x574.jpg","1536x1536":"https:\/\/lobosnews.com.ar\/wp-content\/uploads\/2026\/03\/como-evitar-el-cansancio-constante-tres-habitos-simples-para-tener-mas-energia-10.jpg","2048x2048":"https:\/\/lobosnews.com.ar\/wp-content\/uploads\/2026\/03\/como-evitar-el-cansancio-constante-tres-habitos-simples-para-tener-mas-energia-10.jpg","newsmatic-featured":"https:\/\/lobosnews.com.ar\/wp-content\/uploads\/2026\/03\/como-evitar-el-cansancio-constante-tres-habitos-simples-para-tener-mas-energia-10-820x545.jpg","newsmatic-list":"https:\/\/lobosnews.com.ar\/wp-content\/uploads\/2026\/03\/como-evitar-el-cansancio-constante-tres-habitos-simples-para-tener-mas-energia-10-600x400.jpg","newsmatic-thumb":"https:\/\/lobosnews.com.ar\/wp-content\/uploads\/2026\/03\/como-evitar-el-cansancio-constante-tres-habitos-simples-para-tener-mas-energia-10-300x200.jpg","newsmatic-small":"https:\/\/lobosnews.com.ar\/wp-content\/uploads\/2026\/03\/como-evitar-el-cansancio-constante-tres-habitos-simples-para-tener-mas-energia-10-150x95.jpg","newsmatic-grid":"https:\/\/lobosnews.com.ar\/wp-content\/uploads\/2026\/03\/como-evitar-el-cansancio-constante-tres-habitos-simples-para-tener-mas-energia-10-400x250.jpg"},"magazineBlocksPostAuthor":{"name":"admin","avatar":"https:\/\/secure.gravatar.com\/avatar\/76e419471a2083bc3ceab22a763dbbf9b0c1bd15a6214cf3280e2c2dde4580f9?s=96&d=mm&r=g"},"magazineBlocksPostCommentsNumber":"0","magazineBlocksPostExcerpt":"\u00bfPor qu\u00e9 muchas personas experimentan una sensaci\u00f3n constante de cansancio durante el d\u00eda, incluso cuando creen dormir lo suficiente? Seg\u00fan el doctor Brandon Luu, especialista en medicina respiratoria y experto en ritmos circadianos, la explicaci\u00f3n principal es biol\u00f3gica: el cansancio diurno responde a la programaci\u00f3n natural del cuerpo m\u00e1s all\u00e1 del estr\u00e9s o el descanso...","magazineBlocksPostCategories":["Salud"],"magazineBlocksPostViewCount":71,"magazineBlocksPostReadTime":4,"magazine_blocks_featured_image_url":{"full":["https:\/\/lobosnews.com.ar\/wp-content\/uploads\/2026\/03\/como-evitar-el-cansancio-constante-tres-habitos-simples-para-tener-mas-energia-10.jpg",1456,816,false],"medium":["https:\/\/lobosnews.com.ar\/wp-content\/uploads\/2026\/03\/como-evitar-el-cansancio-constante-tres-habitos-simples-para-tener-mas-energia-10-300x168.jpg",300,168,true],"thumbnail":["https:\/\/lobosnews.com.ar\/wp-content\/uploads\/2026\/03\/como-evitar-el-cansancio-constante-tres-habitos-simples-para-tener-mas-energia-10-150x150.jpg",150,150,true]},"magazine_blocks_author":{"display_name":"admin","author_link":"https:\/\/lobosnews.com.ar\/index.php\/author\/lobos-news\/"},"magazine_blocks_comment":0,"magazine_blocks_author_image":"https:\/\/secure.gravatar.com\/avatar\/76e419471a2083bc3ceab22a763dbbf9b0c1bd15a6214cf3280e2c2dde4580f9?s=96&d=mm&r=g","magazine_blocks_category":"Salud<\/a>","yoast_head":"\nC\u00f3mo evitar el cansancio constante: tres h\u00e1bitos simples para tener m\u00e1s energ\u00eda - Lobos News<\/title>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/lobosnews.com.ar\/index.php\/2026\/03\/04\/como-evitar-el-cansancio-constante-tres-habitos-simples-para-tener-mas-energia\/\" \/>\n<meta property=\"og:locale\" content=\"es_ES\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"C\u00f3mo evitar el cansancio constante: tres h\u00e1bitos simples para tener m\u00e1s energ\u00eda - Lobos News\" \/>\n<meta property=\"og:description\" content=\"\u00bfPor qu\u00e9 muchas personas experimentan una sensaci\u00f3n constante de cansancio durante el d\u00eda, incluso cuando creen dormir lo suficiente? 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