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Método R90: el método para dormir que emplean los deportistas Cristiano Ronaldo, uno de los deportistas que utiliza este método Instagram
¿Por qué los deportistas de élite utilizan el método R90? Las 7 claves que debes saber para aplicar el método R90 correctamente Hay un aspecto que es muy importante a la hora de desarrollar cualquier práctica deportiva. Además de la alimentación y las condiciones más óptimas para poder hacer deporte, es esencial haber dormido y descansado bien. Los músculos que ejercitas durante el día aprovecharán las horas de sueño para reparar las microrroturas que se producen durante el ejercicio y por supuesto para recuperarse del cansancio de la actividad.
Los deportistas de élite utilizan el método R90 para hacerlo de la mejor manera posible y para al día siguiente rendir al máximo posible, por lo que si tienes problemas con el sueño presta atención a esto que seguro que te funciona.
¿Qué es el método R90? Es un sistema que elaboró Nick Littlehales , coach del sueño para deportistas, en el que establecía siete claves en un libro que él mismo escribió ‘Dormir’.
Conocer tu ritmo circadiano , es decir, nuestro reloj interno . En 24 horas el cuerpo tiene su tiempo para cada cosa y los cambios físico, mentales y de conducta influirán en él al igual que lo hacen otros aspectos externos como puede ser la luz. Nuestro cuerpo asocia la luz del día a la actividad y la oscuridad a dormir, por lo que si lo varías estarás cambiando el ritmo circadiano.
El cronotipo. Cada persona es un mundo y esto lo demuestra. A cada individuo el cuerpo le pide una cosa u otra. El cronotipo va a determinar en qué momento del día experimentamos los picos de energía y los momentos de descanso , por lo que determinará si somos más de mañana o de tarde. En el segundo caso, las personas recurrirán más a la cafeína que te puede llevar a trastocar tus horas de descanso y ser más propenso a sufrir estrés o ansiedad como Littlehales recoge en su libro.
El cuerpo está hecho para dormir de noche y vivir de día y todo lo que se salga de ahí es alterarlo cuatro.com
Dormir por ciclos . Siempre se nos ha dicho que lo más adecuado es dormir 8 horas al día, pero este couch establece otro método y el número 90 en este caso no es al azar.
A la hora de dormir hay muchos obstáculos, ruidos, ronquidos, etc. que nos impide hacer un descanso correcto. Para ello establece que nos pongamos una hora exacta para levantarnos independientemente si trabajamos o no. Lo ideal es que te despiertes 90 minutos antes de comenzar a trabajar o cualquier otra actividad.
Partiendo de esta hora deberás contar hacia atrás en ciclos de 90 minutos para establecer la hora a la que te debes ir a dormir. "Se puede ir probando según las necesidades de sueño, periodos de 4 o 5 ciclos, los que sienten bien. En poco tiempo nos despertaremos sin necesidad de despertador y sintiéndonos descansados", recoge en su libro.
Esto no es algo rígido que no se pueda modificar, si un día sales y te acuestas más tarde no pasa nada, intenta levantarte a la misma hora para que no trastoques tu rutina. Esto te servirá para hacerte con un hábito del sueño que te ayude a descansar.
Rutinas antes y después de dormir. Los hábitos que tengas antes de irte a dormir y después son tan importante como el propio hecho ya que lo que hacemos con anterioridad tiene influencia directa con la calidad y duración del sueño. También lo que hacemos después de dormir repercutirá incluso en el día siguiente. Lo más recomendable cuando nos levantamos es no someternos a mucho estrés y no abusar de las tecnologías nada más abrir el ojo.
Utilizar el móvil antes de dormir como después repercute en la calidad del sueño cuatro.com
La siesta. Esta acción tan española es importante, eso sí no hay que hacer una gran siesta, sino un periodo de tiempo corto que el deporte se conoce como 'periodos de recuperación controlados' (PRC) . Lo ideal son 30 minutos e incluso muchos clubes de fútbol indicen mucho en este aspecto para que sus futbolistas descansen.
El colchón. El lugar elegido para dormir será muy importante. Esto no quiere decir que tenga que ser caro. Cada cuerpo se adapta mejor o no a ciertos materiales por lo que el experto en esto recomienda que cuando vayas a comprar un colchón lo pruebas en posición fetal y con una pequeña flexión de rodillas . Haciendo esto deberás ver si tu cuerpo se adapta bien a la superficie. Además, hace un matiz, si eres diestro deberás dormir sobre el lado izquierdo y si eres zurdo, al contrario.
El entorno. Esto también es importante y establece una serie de consejos para que las condiciones sean las más optimas. En el dormitorio debe estar lo esencial y necesario para dormir, los aparatos electrónicos se deberán dejar fuera. Si no hay persianas lo recomendable es que lo instalen para que haya oscuridad y las paredes deberán ser blancas. La temperatura ideal será de 16-18 grados y aísla la habitación de cualquier tipo de ruido.