{"id":13031,"date":"2026-04-21T10:25:08","date_gmt":"2026-04-21T09:25:08","guid":{"rendered":"https:\/\/fundaciohospitalariesmartorell.org\/entre-tots\/?p=13031"},"modified":"2026-04-23T08:06:37","modified_gmt":"2026-04-23T07:06:37","slug":"dormir-be-es-creixer-millor-com-afavorir-un-bon-descans-durant-la-infancia-i-adolescencia","status":"publish","type":"post","link":"https:\/\/fundaciohospitalariesmartorell.org\/entre-tots\/2026\/04\/dormir-be-es-creixer-millor-com-afavorir-un-bon-descans-durant-la-infancia-i-adolescencia\/","title":{"rendered":"Dormir b\u00e9 \u00e9s cr\u00e8ixer millor: com afavorir un bon descans durant la inf\u00e0ncia i adolesc\u00e8ncia"},"content":{"rendered":"\n<figure class=\"wp-block-image size-large\"><img loading=\"lazy\" decoding=\"async\" width=\"1024\" height=\"576\" src=\"https:\/\/fundaciohospitalariesmartorell.org\/entre-tots\/wp-content\/uploads\/2026\/04\/2026-Stories-fixes-Instagram-1-1024x576.jpg\" alt=\"\" class=\"wp-image-13045\" srcset=\"https:\/\/fundaciohospitalariesmartorell.org\/entre-tots\/wp-content\/uploads\/2026\/04\/2026-Stories-fixes-Instagram-1-1024x576.jpg 1024w, https:\/\/fundaciohospitalariesmartorell.org\/entre-tots\/wp-content\/uploads\/2026\/04\/2026-Stories-fixes-Instagram-1-300x169.jpg 300w, https:\/\/fundaciohospitalariesmartorell.org\/entre-tots\/wp-content\/uploads\/2026\/04\/2026-Stories-fixes-Instagram-1-768x432.jpg 768w, https:\/\/fundaciohospitalariesmartorell.org\/entre-tots\/wp-content\/uploads\/2026\/04\/2026-Stories-fixes-Instagram-1-1536x864.jpg 1536w, https:\/\/fundaciohospitalariesmartorell.org\/entre-tots\/wp-content\/uploads\/2026\/04\/2026-Stories-fixes-Instagram-1-1320x743.jpg 1320w, https:\/\/fundaciohospitalariesmartorell.org\/entre-tots\/wp-content\/uploads\/2026\/04\/2026-Stories-fixes-Instagram-1.jpg 1920w\" sizes=\"auto, (max-width: 1024px) 100vw, 1024px\" \/><\/figure>\n\n\n\n<p>Dormir b\u00e9 no \u00e9s un luxe, \u00e9s un mecanisme biol\u00f2gic de regulaci\u00f3 emocional, aprenentatge i creixement. Quan el son es desorganitza, sovint tamb\u00e9 ho fan l\u2019estat d\u2019\u00e0nim, la conducta i el rendiment acad\u00e8mic.<\/p>\n\n\n\n<p>Entre altres, la manca de son pot causar irritabilitat, impulsivitat, dificultat de concentraci\u00f3, risc d&#8217;ansietat i alteracions de l&#8217;estat d&#8217;\u00e0nim. Per altra banda, les necessitats de son no sempre s\u00f3n les mateixes i varien en funci\u00f3 de l&#8217;edat i l&#8217;etapa vital. Les hores de son recomanades segons la franja d\u2019edat s\u00f3n les seg\u00fcents:<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>D&#8217;1 a 2 anys:<\/strong> d\u201911 a 14 hores totals (amb 1 o 2 migdiades)<\/li>\n\n\n\n<li><strong>De 3 a 5 anys:<\/strong> de 10 a 13 hores totals (alguns encara fan migdiada curta)<\/li>\n\n\n\n<li><strong>De 6 a 12 anys:<\/strong> de 9 a 12 hores per nit<\/li>\n\n\n\n<li><strong>Adolesc\u00e8ncia (13-18 anys):<\/strong> 8 a 10 hores per nit<\/li>\n<\/ul>\n\n\n\n<p>A m\u00e9s, perqu\u00e8 aquestes hores siguin de qualitat, \u00e9s important mantenir una bona higiene del son. Uns h\u00e0bits saludables d&#8217;higiene del son serien els seg\u00fcents:<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Rutines estables<\/strong>: anar a dormir i llevar-se a la mateixa hora, tamb\u00e9 caps de setmana (amb petites variacions). Establir una rutina pr\u00e8via relaxant de 20\u201330 minuts. Evitar activitats molt estimulants abans de dormir. La regularitat ajuda el cervell a anticipar el descans.<\/li>\n<\/ul>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Entorn adequat<\/strong>: habitaci\u00f3 fosca, silenciosa, temperatura agradable, llit utilitzat nom\u00e9s per dormir. Evitar dispositius electr\u00f2nics almenys 60 minuts abans, l\u2019exposici\u00f3 a pantalles pot reduir la secreci\u00f3 de melatonina i augmentar l\u2019activaci\u00f3 cerebral.<\/li>\n<\/ul>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Activitat f\u00edsica<\/strong>: exercici regular durant el dia. Evitar activitat intensa 2-3 hores abans d\u2019anar al llit. La llum natural al mat\u00ed ajuda a regular el ritme biol\u00f2gic.<\/li>\n<\/ul>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Alimentaci\u00f3<\/strong>: sopars lleugers, evitar cafe\u00efna i begudes energ\u00e8tiques, no anar a dormir amb gana excessiva ni immediatament despr\u00e9s d\u2019un \u00e0pat molt copi\u00f3s.<\/li>\n<\/ul>\n\n\n\n<p>En l&#8217;adolesc\u00e8ncia, la son es veu sovint perjudicada per <strong>l&#8217;\u00fas nocturn de xarxes socials i videojocs<\/strong>, retardant l\u2019hora d\u2019anar a dormir, augmentant l&#8217;activaci\u00f3 emocional i afavorint comparacions socials negatives. En aquests casos, es recomana <strong>deixar dispositius fora de l&#8217;habitaci\u00f3<\/strong>, establir <strong>pactes familiars d&#8217;\u00fas tecnol\u00f2gic<\/strong> i promoure <strong>alternatives relaxants<\/strong>. <\/p>\n\n\n\n<p>La fam\u00edlia tamb\u00e9 juga un paper important i \u00e9s necessari <strong>modelar bons h\u00e0bits<\/strong>, <strong>validar les emocions<\/strong> nocturnes (sense refor\u00e7ar depend\u00e8ncia excessiva) i mantenir una <strong>comunicaci\u00f3 oberta<\/strong> sobre les preocupacions, perqu\u00e8 la seguretat emocional facilita el descans. <\/p>\n\n\n\n<figure class=\"wp-block-image size-large\"><img loading=\"lazy\" decoding=\"async\" width=\"1024\" height=\"576\" src=\"https:\/\/fundaciohospitalariesmartorell.org\/entre-tots\/wp-content\/uploads\/2026\/04\/2026-Stories-fixes-Instagram-2-1024x576.jpg\" alt=\"\" class=\"wp-image-13046\" srcset=\"https:\/\/fundaciohospitalariesmartorell.org\/entre-tots\/wp-content\/uploads\/2026\/04\/2026-Stories-fixes-Instagram-2-1024x576.jpg 1024w, https:\/\/fundaciohospitalariesmartorell.org\/entre-tots\/wp-content\/uploads\/2026\/04\/2026-Stories-fixes-Instagram-2-300x169.jpg 300w, https:\/\/fundaciohospitalariesmartorell.org\/entre-tots\/wp-content\/uploads\/2026\/04\/2026-Stories-fixes-Instagram-2-768x432.jpg 768w, https:\/\/fundaciohospitalariesmartorell.org\/entre-tots\/wp-content\/uploads\/2026\/04\/2026-Stories-fixes-Instagram-2-1536x864.jpg 1536w, https:\/\/fundaciohospitalariesmartorell.org\/entre-tots\/wp-content\/uploads\/2026\/04\/2026-Stories-fixes-Instagram-2-1320x743.jpg 1320w, https:\/\/fundaciohospitalariesmartorell.org\/entre-tots\/wp-content\/uploads\/2026\/04\/2026-Stories-fixes-Instagram-2.jpg 1920w\" sizes=\"auto, (max-width: 1024px) 100vw, 1024px\" \/><\/figure>\n\n\n\n<p>Per altra banda, caldria consultar amb un professional si es detecten:<\/p>\n\n\n\n<p>\u00b7 <strong>Roncs <\/strong>intensos o <strong>pauses respirat\u00f2ries<\/strong><\/p>\n\n\n\n<p>\u00b7 <strong>Malsons <\/strong>molt freq\u00fcents o <strong>terrors nocturns<\/strong> persistents<\/p>\n\n\n\n<p>\u00b7 <strong>Insomni <\/strong>de m\u00e9s de 3\u20134 setmanes<\/p>\n\n\n\n<p>\u00b7 <strong>Somnol\u00e8ncia di\u00fcrna<\/strong> marcada<\/p>\n\n\n\n<p>\u00b7 <strong>Canvis <\/strong>importants <strong>d\u2019humor<\/strong> associats al son<\/p>\n\n\n\n<blockquote class=\"wp-block-quote is-layout-flow wp-block-quote-is-layout-flow\">\n<p>En conclusi\u00f3, un bon descans en la inf\u00e0ncia i adolesc\u00e8ncia \u00e9s un factor protector essencial per a la salut mental. La prevenci\u00f3 mitjan\u00e7ant uns h\u00e0bits saludables, una detecci\u00f3 preco\u00e7 i una intervenci\u00f3 adequada, pot reduir el risc de problemes emocionals, acad\u00e8mics i conductuals. Petits canvis sostinguts en el temps poden transformar el benestar familiar.<\/p>\n<\/blockquote>\n\n\n\n<p>Aquest article ha estat elaborat per l&#8217;\u00e0rea d&#8217;infermeria del CSMIJ Molins de Rei<\/p>\n","protected":false},"excerpt":{"rendered":"<p>Dormir b\u00e9 no \u00e9s un luxe, \u00e9s un mecanisme biol\u00f2gic de regulaci\u00f3 emocional, aprenentatge i creixement. Quan el son es desorganitza, sovint tamb\u00e9 ho fan l\u2019estat d\u2019\u00e0nim, la conducta i el rendiment acad\u00e8mic. Entre altres, la manca de son pot causar irritabilitat, impulsivitat, dificultat de concentraci\u00f3, risc d&#8217;ansietat i alteracions de l&#8217;estat d&#8217;\u00e0nim. Per altra [&hellip;]<\/p>\n","protected":false},"author":6,"featured_media":13045,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[27],"tags":[],"class_list":["post-13031","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-actualitat"],"blocksy_meta":[],"featured_image_urls_v2":{"full":["https:\/\/fundaciohospitalariesmartorell.org\/entre-tots\/wp-content\/uploads\/2026\/04\/2026-Stories-fixes-Instagram-1.jpg",1920,1080,false],"thumbnail":["https:\/\/fundaciohospitalariesmartorell.org\/entre-tots\/wp-content\/uploads\/2026\/04\/2026-Stories-fixes-Instagram-1-150x150.jpg",150,150,true],"medium":["https:\/\/fundaciohospitalariesmartorell.org\/entre-tots\/wp-content\/uploads\/2026\/04\/2026-Stories-fixes-Instagram-1-300x169.jpg",300,169,true],"medium_large":["https:\/\/fundaciohospitalariesmartorell.org\/entre-tots\/wp-content\/uploads\/2026\/04\/2026-Stories-fixes-Instagram-1-768x432.jpg",768,432,true],"large":["https:\/\/fundaciohospitalariesmartorell.org\/entre-tots\/wp-content\/uploads\/2026\/04\/2026-Stories-fixes-Instagram-1-1024x576.jpg",1024,576,true],"1536x1536":["https:\/\/fundaciohospitalariesmartorell.org\/entre-tots\/wp-content\/uploads\/2026\/04\/2026-Stories-fixes-Instagram-1-1536x864.jpg",1536,864,true],"2048x2048":["https:\/\/fundaciohospitalariesmartorell.org\/entre-tots\/wp-content\/uploads\/2026\/04\/2026-Stories-fixes-Instagram-1.jpg",1920,1080,false],"mailpoet_newsletter_max":["https:\/\/fundaciohospitalariesmartorell.org\/entre-tots\/wp-content\/uploads\/2026\/04\/2026-Stories-fixes-Instagram-1-1320x743.jpg",1320,743,true]},"post_excerpt_stackable_v2":"<p>Dormir b\u00e9 no \u00e9s un luxe, \u00e9s un mecanisme biol\u00f2gic de regulaci\u00f3 emocional, aprenentatge i creixement. Quan el son es desorganitza, sovint tamb\u00e9 ho fan l\u2019estat d\u2019\u00e0nim, la conducta i el rendiment acad\u00e8mic. Entre altres, la manca de son pot causar irritabilitat, impulsivitat, dificultat de concentraci\u00f3, risc d&#8217;ansietat i alteracions de l&#8217;estat d&#8217;\u00e0nim. Per altra banda, les necessitats de son no sempre s\u00f3n les mateixes i varien en funci\u00f3 de l&#8217;edat i l&#8217;etapa vital. Les hores de son recomanades segons la franja d\u2019edat s\u00f3n les seg\u00fcents: D&#8217;1 a 2 anys: d\u201911 a 14 hores totals (amb 1 o 2 migdiades)&hellip;<\/p>\n","category_list_v2":"<a href=\"https:\/\/fundaciohospitalariesmartorell.org\/entre-tots\/category\/actualitat\/\" rel=\"category tag\">ACTUALITAT<\/a>","author_info_v2":{"name":"Martorell_comunicacio","url":"https:\/\/fundaciohospitalariesmartorell.org\/entre-tots\/author\/martorell_comunicacio\/"},"comments_num_v2":"0 comments","_links":{"self":[{"href":"https:\/\/fundaciohospitalariesmartorell.org\/entre-tots\/wp-json\/wp\/v2\/posts\/13031","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/fundaciohospitalariesmartorell.org\/entre-tots\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/fundaciohospitalariesmartorell.org\/entre-tots\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/fundaciohospitalariesmartorell.org\/entre-tots\/wp-json\/wp\/v2\/users\/6"}],"replies":[{"embeddable":true,"href":"https:\/\/fundaciohospitalariesmartorell.org\/entre-tots\/wp-json\/wp\/v2\/comments?post=13031"}],"version-history":[{"count":6,"href":"https:\/\/fundaciohospitalariesmartorell.org\/entre-tots\/wp-json\/wp\/v2\/posts\/13031\/revisions"}],"predecessor-version":[{"id":13071,"href":"https:\/\/fundaciohospitalariesmartorell.org\/entre-tots\/wp-json\/wp\/v2\/posts\/13031\/revisions\/13071"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/fundaciohospitalariesmartorell.org\/entre-tots\/wp-json\/wp\/v2\/media\/13045"}],"wp:attachment":[{"href":"https:\/\/fundaciohospitalariesmartorell.org\/entre-tots\/wp-json\/wp\/v2\/media?parent=13031"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/fundaciohospitalariesmartorell.org\/entre-tots\/wp-json\/wp\/v2\/categories?post=13031"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/fundaciohospitalariesmartorell.org\/entre-tots\/wp-json\/wp\/v2\/tags?post=13031"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}