Dormes 8 horas e ainda cansado? 3 testes grátis encontram a causa

Por que 8 horas não bastam se o sono está fragmentado

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.

As três coisas que arruínam a qualidade do sono

Insónia — quando não consegues adormecer ou manter o sono (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

Apneia do sono — quando a respiração fragmenta o teu sono (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

Sonolência diurna — a medida de consequência (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

Duas calculadoras grátis que corrigem o corrigível

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

Quando consultar um médico — e pedir um estudo do sono

Se a exaustão vier com humor baixo ou desesperança: PT 213 544 545 (SOS Voz Amiga), 112 emergência.

Testes e calculadoras relacionados

• Gravidade da insónia (ISI)
• Sonolência diurna (Epworth)
• Risco de apneia (STOP-BANG)
• Calculadora de ciclos de sono
• Calculadora de meia-vida da cafeína