{"id":9352,"date":"2026-05-06T10:38:13","date_gmt":"2026-05-06T08:38:13","guid":{"rendered":"https:\/\/www.ipsi.cat\/elfil\/?p=9352"},"modified":"2026-05-06T10:41:35","modified_gmt":"2026-05-06T08:41:35","slug":"la-higiene-del-son-i-els-somnis","status":"publish","type":"post","link":"https:\/\/www.ipsi.cat\/elfil\/la-higiene-del-son-i-els-somnis\/","title":{"rendered":"La higiene del son i els somnis"},"content":{"rendered":"\n

Dormim aproximadament un ter\u00e7 de la nostra vida, per\u00f2 sovint nom\u00e9s ens fixem en si estem cansats o desperts i deixem de banda una part molt important del son: els somnis. En el meu treball de recerca he volgut estudiar fins a quin punt la manera com dormim: els h\u00e0bits, l\u2019entorn, les pantalles, l\u2019estr\u00e8s\u2026 influeix en la qualitat del son i en el m\u00f3n on\u00edric: si recordem o no el que somiem i si predominen m\u00e9s els somnis agradables o els malsons. La hip\u00f2tesi de partida plantejada \u00e9s que una bona higiene del son implica tenir somnis plaents i sovint f\u00e0cils de recordar i una menor pres\u00e8ncia de malsons.<\/p>\n\n\n\n

\"\"<\/figure>\n\n\n\n

Per poder contrastar aquesta idea, primer ha calgut entendre qu\u00e8 \u00e9s el son des del punt de vista cient\u00edfic: les seves fases (NO-REM i REM), el paper del ritme circadiari, i com factors com el soroll, la llum, l\u2019alimentaci\u00f3, les addicions o l\u2019\u00fas de pantalles poden alterar el descans. Tamb\u00e9 he treballat la part m\u00e9s te\u00f2rica dels somnis: qu\u00e8 passa al cervell quan somiem, quina funci\u00f3 tenen segons la neuroci\u00e8ncia i com poden reflectir records, emocions i preocupacions. A partir d\u2019aquest marc te\u00f2ric, vaig elaborar una enquesta en l\u00ednia que constava de 88 participants de diferents edats, on es preguntava per h\u00e0bits de son, estat emocional, entorn on dormen i tipus de somnis que tenen i recorden. Amb les respostes obtingues es van analitzar amb fulls de c\u00e0lcul i taules din\u00e0miques per buscar relacions entre variables.<\/p>\n\n\n\n

Els resultats van mostrar que la qualitat del son i els somnis estan clarament connectats. Quan les persones valoraven una qualitat del son dolenta, augmenten els malsons i els somnis negatius, recurrents o incoherents, i \u00e9s m\u00e9s freq\u00fcent llevar-se emocionalment alterat. En canvi, quan la qualitat del son \u00e9s bona, els somnis tendeixen a ser m\u00e9s agradables i vinculats a experi\u00e8ncies quotidianes.<\/p>\n\n\n\n

Tamb\u00e9 es va observar que, fins a cert punt, dormir b\u00e9 afavoria un major record dels somnis, tot i que en els casos de son \u201cexcel\u00b7lent\u201d aquest record podia disminuir, possiblement perqu\u00e8 hi havia menys microdespertars durant la fase REM. A m\u00e9s, es van comprovar relacions clares amb alguns h\u00e0bits: sopar tard i fer \u00fas de pantalles abans d\u2019anar a dormir empitjoren la percepci\u00f3 del descans, mentre que l\u2019activitat f\u00edsica regular i una dieta equilibrada s\u2019associen a una millor qualitat del son i a un record m\u00e9s freq\u00fcent dels somnis.<\/p>\n\n\n\n

Un altre aspecte que es va investigar va ser fins a quin punt els somnis influeixen en la vida quotidiana. Tot i que es tracta d\u2019una minoria, una part dels participants va afirmar haver pres alguna decisi\u00f3 important arran d\u2019un somni. Tamb\u00e9 es va observar que algunes persones consultaven, encara que fos de manera ocasional, el significat dels seus somnis, malgrat que la interpretaci\u00f3 que ofereixen moltes fonts no t\u00e9 un suport cient\u00edfic s\u00f2lid.<\/p>\n\n\n\n

En canvi, la majoria de les persones enquestades van recon\u00e8ixer que, com a m\u00ednim alguna vegada, havien tingut la sensaci\u00f3 que els somnis reflecteixen pensaments, pors o desitjos que no s\u2019expressen durant el dia, fet que sintonitza amb la idea que el material on\u00edric t\u00e9 un component personal i emocionalment significatiu.<\/p>\n\n\n\n

Com a aplicaci\u00f3 pr\u00e0ctica, vaig dissenyar tres cartells informatius amb recomanacions d\u2019higiene del son adaptades a tres franges d\u2019edat (infants i adolescents, adults i gent gran), pensats per ser difosos en centres educatius, espais de salut o xarxes socials. L\u2019objectiu era traduir la recerca en consells senzills perqu\u00e8 m\u00e9s persones puguin millorar la manera com dormen i com somien.<\/p>\n\n\n\n

\"\"<\/figure>\n\n\n\n

En definitiva, la recerca va confirmar la hip\u00f2tesi inicial: una bona higiene del son s\u2019associa a somnis m\u00e9s plaents, a un millor record on\u00edric i a una menor pres\u00e8ncia de malsons. All\u00f2 que fem abans d\u2019anar a dormir: qu\u00e8 mengem, l\u2019\u00fas de les pantalles, si fem exercici, quanta cafe\u00efna consumim i en quin entorn descansem, condiciona profundament no nom\u00e9s com dormim, sin\u00f3 tamb\u00e9 qu\u00e8 somiem i com ens sentim quan ens llevem.<\/p>\n\n\n\n

\"\"<\/figure>\n\n\n\n

Mireia Torres Roig<\/em><\/p>\n","protected":false},"excerpt":{"rendered":"

Descobreix com els teus h\u00e0bits i l’\u00fas de pantalles influeixen directament en la qualitat del teu descans. Una bona higiene del son \u00e9s la clau per tenir somnis m\u00e9s agradables i llevar-te amb millor energia.<\/p>\n

Read More<\/a><\/p>","protected":false},"author":2,"featured_media":9353,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"wpupg_custom_link":[],"wpupg_custom_link_behaviour":[],"wpupg_custom_link_nofollow":[],"wpupg_custom_image":[],"wpupg_custom_image_id":[],"_genesis_hide_title":false,"_genesis_hide_breadcrumbs":false,"_genesis_hide_singular_image":false,"_genesis_hide_footer_widgets":false,"_genesis_custom_body_class":"","_genesis_custom_post_class":"","_genesis_layout":"","footnotes":""},"categories":[93,792,1],"tags":[81,86,833,834,835,73,65],"class_list":{"0":"post-9352","1":"post","2":"type-post","3":"status-publish","4":"format-standard","5":"has-post-thumbnail","7":"category-darreres-publicacions","8":"category-tr2526","9":"category-general","10":"tag-ipsi","11":"tag-escola","12":"tag-higienedelson","13":"tag-somnis","14":"tag-neurociencia","15":"tag-batxillerat","16":"tag-alumnes","17":"entry"},"yoast_head":"\nLa higiene del son i els somnis - ElFil<\/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:\/\/www.ipsi.cat\/elfil\/la-higiene-del-son-i-els-somnis\/\" \/>\n<meta property=\"og:locale\" content=\"ca_ES\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"La higiene del son i els somnis - ElFil\" \/>\n<meta property=\"og:description\" content=\"Descobreix com els teus h\u00e0bits i l'\u00fas de pantalles influeixen directament en la qualitat del teu descans. 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