Nukut 8 tuntia mutta yhä väsynyt? 3 ilmaista testiä löytää syyn

Miksi 8 tuntia ei riitä, jos uni on rikkonaista

Sleep happens in 90-minute cycles, each cycle running light sleep → deep sleep → REM. You need 4-6 complete cycles a night, and the deep-sleep and REM stages do the actual recovery. If something fragments those cycles — waking, micro-arousals, breathing pauses — you can spend 8 hours in bed and get 5 hours of real recovery. The clock says you slept. Your brain knows you didn’t.

The American Academy of Sleep Medicine (AASM) frames it simply: sleep quantity and sleep quality are two different measurements. A fitness tracker measures time in bed. These three validated tests measure whether that time actually restored you.

Kolme asiaa, jotka tuhoavat unen laadun

Unettomuus — kun et saa unta tai pysy unessa (ISI)

The ISI (Insomnia Severity Index, Bastien 2001) is 7 questions, ~2 minutes. It measures difficulty falling asleep, staying asleep, waking too early, and how much that bothers your daytime life. Score 0-28. A score of 15+ flags clinical insomnia (Morin 2011 validation).

Insomnia is the most common sleep disorder — roughly 10% of adults have chronic insomnia (AASM). The good news: cognitive behavioural therapy for insomnia (CBT-I) outperforms sleeping pills long-term and is first-line per every 2024 guideline.

→ Take the ISI insomnia test

Uniapnea — kun hengitys pirstoo unesi (STOP-BANG)

STOP-BANG (Chung 2008) is 8 yes/no questions, ~1 minute. It estimates the risk of obstructive sleep apnea — where the airway collapses repeatedly during sleep, each time jolting you out of deep sleep without you remembering it. Snoring, gasping, morning headaches, and unrefreshing sleep despite “enough” hours are the classic signs.

Sleep apnea is dangerously under-diagnosed: an estimated 80% of moderate-severe cases are never identified (Young 1997). It is also strongly linked to high blood pressure, heart disease and stroke. A high STOP-BANG score is the single most actionable result on this page — it justifies asking your GP for a sleep study.

→ Take the STOP-BANG sleep apnea test

Päiväväsymys — seurausmittari (Epworth)

The Epworth Sleepiness Scale (Johns 1991) is 8 questions about how likely you are to doze off in everyday situations. ~1 minute. Score 0-24. Above 10 means excessive daytime sleepiness.

Epworth does not diagnose a cause — it measures the consequence. High Epworth + high STOP-BANG points toward apnea. High Epworth + high ISI points toward insomnia. High Epworth with both low suggests circadian misalignment or a physical cause (check fatigue separately).

→ Take the Epworth daytime sleepiness test

Kaksi ilmaista laskuria, jotka korjaavat korjattavissa olevan

Two free calculators handle the fixable causes before you need a clinic:

Sleep timing. If you go to bed at random times, you wake mid-cycle and feel groggy regardless of duration. The sleep cycle calculator works backwards from your wake time to suggest bedtimes that land on a cycle boundary.

Caffeine. Caffeine has a half-life of roughly 5-6 hours (Institute of Medicine). A 3 p.m. coffee still has a quarter of its dose active at 1 a.m. The caffeine calculator shows when your last cup clears enough to not steal your deep sleep.

→ Sleep cycle calculator · Caffeine half-life calculator

Milloin lääkäriin — ja pyytää unitutkimusta

Jos uupumukseen liittyy matala mieliala tai toivottomuus: FI 09 2525 0111 (MIELI Kriisipuhelin), 112 hätänumero.

Liittyvät testit ja laskurit

• Unettomuuden vaikeusaste (ISI)
• Päiväväsymys (Epworth)
• Uniapnean riski (STOP-BANG)
• Unisyklilaskuri
• Kofeiinin puoliintumisaikalaskuri