{"id":7142,"date":"2025-04-24T08:32:00","date_gmt":"2025-04-24T08:32:00","guid":{"rendered":"https:\/\/www.dailybase.com\/es\/?p=7142"},"modified":"2025-04-24T17:40:06","modified_gmt":"2025-04-24T17:40:06","slug":"como-activar-tu-energia-durante-el-dia-y-dormir-profundamente-el-metodo-del-dr-huberman","status":"publish","type":"post","link":"https:\/\/www.dailybase.com\/es\/como-activar-tu-energia-durante-el-dia-y-dormir-profundamente-el-metodo-del-dr-huberman\/","title":{"rendered":"C\u00f3mo activar tu energ\u00eda durante el d\u00eda y dormir profundamente: el m\u00e9todo del Dr. Huberman"},"content":{"rendered":"\n<p>Si te despiertas agotado, sintiendo que cualquier tarea diaria requiere demasiado esfuerzo, no est\u00e1s solo. La <strong>dificultad para iniciar el d\u00eda con energ\u00eda<\/strong> es m\u00e1s com\u00fan de lo que crees, al igual que el insomnio o la dificultad para lograr un sue\u00f1o reparador por la noche. Afortunadamente, el <strong>neurocient\u00edfico de Stanford Andrew Huberman <\/strong>propone un protocolo sencillo y eficaz que podr\u00eda cambiar tu rutina para siempre.<\/p>\n\n\n\n<p>Este <strong><a href=\"https:\/\/www.infobae.com\/salud\/2024\/10\/15\/la-rutina-matutina-de-10-pasos-que-sugirio-un-neurocientifico-de-stanford-para-optimizar-el-rendimiento-mental-y-fisico\/\" target=\"_blank\" rel=\"noreferrer noopener nofollow\">m\u00e9todo, desarrollado por Huberman<\/a><\/strong>, profesor de neurobiolog\u00eda y oftalmolog\u00eda en la Universidad de Stanford, divide el d\u00eda en dos per\u00edodos fundamentales: los primeros y los \u00faltimos 90 minutos del d\u00eda. Seg\u00fan el experto, controlar nuestras actividades en estos per\u00edodos puede mejorar significativamente nuestro bienestar general.<\/p>\n\n\n\n<h2 class=\"wp-block-heading\" id=\"h-protocolo-para-comenzar-bien-el-dia\">Protocolo para comenzar bien el d\u00eda<\/h2>\n\n\n\n<p>La clave est\u00e1 en los primeros 90 minutos tras despertar. Seg\u00fan Huberman, hay ciertas actividades esenciales para activar tu cuerpo y mente:<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Hidrataci\u00f3n inmediata:<\/strong> Beber agua al despertar activa tu metabolismo y mejora tu estado mental.<\/li>\n\n\n\n<li><strong>Exposici\u00f3n a la luz solar<\/strong>: Tomar el sol durante unos minutos incrementa los niveles de cortisol, lo que proporciona energ\u00eda y ayuda a regular el ritmo circadiano.<\/li>\n\n\n\n<li><strong>Ducha fr\u00eda (de 1 a 3 minutos)<\/strong>: El agua fr\u00eda estimula el sistema nervioso, incrementa la dopamina y favorece la concentraci\u00f3n.<\/li>\n\n\n\n<li><strong>Caf\u00e9<\/strong>: Una dosis moderada mejora la alerta mental y potencia el rendimiento cognitivo.<\/li>\n\n\n\n<li><strong>Ejercicio f\u00edsico breve<\/strong>: El ejercicio matutino aumenta tu energ\u00eda, eleva el \u00e1nimo y mejora la calidad del sue\u00f1o nocturno.<\/li>\n<\/ul>\n\n\n\n<h2 class=\"wp-block-heading\" id=\"h-protocolo-para-finalizar-el-dia-relajado\">Protocolo para finalizar el d\u00eda relajado<\/h2>\n\n\n\n<p>Del mismo modo, Huberman recomienda dedicar atenci\u00f3n especial a los \u00faltimos 90 minutos del d\u00eda:<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Reducir o eliminar pantallas<\/strong>: Evitar luces brillantes, especialmente las provenientes de dispositivos electr\u00f3nicos, favorece la producci\u00f3n de melatonina, necesaria para un sue\u00f1o reparador.<\/li>\n\n\n\n<li><strong>Suspiros fisiol\u00f3gicos (1 a 5 minutos)<\/strong>: Realizar respiraciones profundas y lentas contribuye a reducir el estr\u00e9s y calmar el sistema nervioso, facilitando la transici\u00f3n hacia el descanso profundo.<\/li>\n<\/ul>\n\n\n\n<p>Este m\u00e9todo no exige grandes inversiones de tiempo, sino organizaci\u00f3n y constancia. Adem\u00e1s, muchas de estas pr\u00e1cticas pueden integrarse f\u00e1cilmente en otras <strong><a href=\"https:\/\/www.dailybase.com\/es\/category\/lifestyle\/\" target=\"_blank\" rel=\"noreferrer noopener\">rutinas cotidianas.<\/a><\/strong><\/p>\n\n\n\n<figure class=\"wp-block-image size-large\"><img decoding=\"async\" width=\"1024\" height=\"682\" src=\"https:\/\/www.dailybase.com\/es\/wp-content\/uploads\/sites\/11\/2025\/04\/claves-del-metodo-del-Dr.-Huberman-1024x682.jpeg\" alt=\"m\u00e9todo Dr. Huberman\" class=\"wp-image-7146\" srcset=\"https:\/\/www.dailybase.com\/es\/wp-content\/uploads\/sites\/11\/2025\/04\/claves-del-metodo-del-Dr.-Huberman-1024x682.jpeg 1024w, https:\/\/www.dailybase.com\/es\/wp-content\/uploads\/sites\/11\/2025\/04\/claves-del-metodo-del-Dr.-Huberman-300x200.jpeg 300w, https:\/\/www.dailybase.com\/es\/wp-content\/uploads\/sites\/11\/2025\/04\/claves-del-metodo-del-Dr.-Huberman-768x512.jpeg 768w, https:\/\/www.dailybase.com\/es\/wp-content\/uploads\/sites\/11\/2025\/04\/claves-del-metodo-del-Dr.-Huberman-1536x1024.jpeg 1536w, https:\/\/www.dailybase.com\/es\/wp-content\/uploads\/sites\/11\/2025\/04\/claves-del-metodo-del-Dr.-Huberman-1920x1280.jpeg 1920w, https:\/\/www.dailybase.com\/es\/wp-content\/uploads\/sites\/11\/2025\/04\/claves-del-metodo-del-Dr.-Huberman-1170x780.jpeg 1170w, https:\/\/www.dailybase.com\/es\/wp-content\/uploads\/sites\/11\/2025\/04\/claves-del-metodo-del-Dr.-Huberman-585x390.jpeg 585w, https:\/\/www.dailybase.com\/es\/wp-content\/uploads\/sites\/11\/2025\/04\/claves-del-metodo-del-Dr.-Huberman-263x175.jpeg 263w, https:\/\/www.dailybase.com\/es\/wp-content\/uploads\/sites\/11\/2025\/04\/claves-del-metodo-del-Dr.-Huberman.jpeg 2000w\" sizes=\"(max-width: 1024px) 100vw, 1024px\" \/><\/figure>\n\n\n\n<p>Seg\u00fan Huberman, los beneficios de aplicar este protocolo incluyen mayor concentraci\u00f3n, mejor humor, menos estr\u00e9s y, sobre todo, un descanso profundo y regenerador que mejora considerablemente tu calidad de vida.<\/p>\n\n\n\n<p>Aplicar estos simples cambios en tu d\u00eda puede significar una verdadera transformaci\u00f3n tanto f\u00edsica como mental. \u00bfTe animas a probarlo?<\/p>\n","protected":false},"excerpt":{"rendered":"<p>Si te despiertas agotado, sintiendo que cualquier tarea diaria requiere demasiado esfuerzo, no est\u00e1s solo. La dificultad para iniciar el d\u00eda con energ\u00eda es m\u00e1s com\u00fan de lo que crees,&hellip;<\/p>\n","protected":false},"author":372,"featured_media":7144,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"footnotes":"","_links_to":"","_links_to_target":""},"categories":[2],"tags":[],"class_list":["post-7142","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-lifestyle"],"acf":[],"featured_image_src":"https:\/\/www.dailybase.com\/es\/wp-content\/uploads\/sites\/11\/2025\/04\/metodo-del-Dr.-Huberman.jpg","author_info":{"display_name":"diego","author_link":"https:\/\/www.dailybase.com\/es\/author\/diego\/"},"yoast_head":"<!-- This site is optimized with the Yoast SEO Premium plugin v27.0 (Yoast SEO v27.0) - https:\/\/yoast.com\/product\/yoast-seo-premium-wordpress\/ -->\n<title>C\u00f3mo activar tu energ\u00eda durante el d\u00eda y dormir profundamente: el 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