{"id":47298,"date":"2022-04-05T10:00:35","date_gmt":"2022-04-05T13:00:35","guid":{"rendered":"http:\/\/condorinst.com.br\/?p=47298"},"modified":"2026-08-24T12:11:36","modified_gmt":"2026-08-24T15:11:36","slug":"higiene-do-sono","status":"publish","type":"post","link":"https:\/\/condor.fabbricaweb.com.br\/pt\/higiene-do-sono\/","title":{"rendered":"Higiene do Sono"},"content":{"rendered":"<p class=\"wp-block-paragraph\">Higiene do sono pode ser descrita como praticar comportamentos que melhoram a qualidade de sono e evitar comportamentos que interferem negativamente na qualidade de sono (<a href=\"#_ENREF_12\">RIEDEL, 2000<\/a>). Assim, inclui recomenda\u00e7\u00f5es para melhorar a qualidade do sono, como separar um tempo para relaxar antes de ir para a cama, e informa\u00e7\u00e3o a respeito dos benef\u00edcios de uma rotina de sono regular. Desta forma, \u00e9 poss\u00edvel avaliar e modificar o comportamento que leva a uma poss\u00edvel queixa de sono. O prop\u00f3sito deste artigo \u00e9 explicar brevemente a base para algumas recomenda\u00e7\u00f5es de higiene de sono e demonstrar como avaliar estes comportamentos.<\/p>\n\n\n\n<h2 class=\"wp-block-heading\">Dentre os comportamentos que comp\u00f5e a higiene do sono, est\u00e3o inclusos:<\/h2>\n\n\n\n<h3 class=\"wp-block-heading\">1. <em><strong>N\u00e3o realizar exerc\u00edcios f\u00edsicos extenuantes pr\u00f3ximo ao hor\u00e1rio de dormir<\/strong><\/em><\/h3>\n\n\n\n<p class=\"wp-block-paragraph\">Est\u00e1 bem estabelecido na literatura cient\u00edfica que a pr\u00e1tica regular de exerc\u00edcios f\u00edsicos melhora a qualidade de sono, especialmente exerc\u00edcios aer\u00f3bicos como corrida, nata\u00e7\u00e3o e ciclismo (<a href=\"#_ENREF_11\">PASSOS; POYARES; SANTANA; D&#8217;AUREA<em> et al.<\/em>, 2011<\/a>). Contudo, a pr\u00e1tica de exerc\u00edcios aumenta a concentra\u00e7\u00e3o de cortisol e eleva a temperatura central, fatores que, se realizados pr\u00f3ximo ao hor\u00e1rio de dormir, pode impactar negativamente na qualidade de sono. Al\u00e9m disso, a maioria das academias tem ilumina\u00e7\u00e3o forte, o que tamb\u00e9m contribui negativamente para qualidade de sono (<a href=\"#_ENREF_5\">DIJK; ARCHER, 2009<\/a>).<\/p>\n\n\n\n<h3 class=\"wp-block-heading\">2.<em><strong> Evitar cochilos durante o dia, especialmente cochilos longos e ap\u00f3s as 15h<\/strong><\/em><\/h3>\n\n\n\n<p class=\"wp-block-paragraph\">Cochilar durante a tarde pode impactar negativamente na qualidade do sono por reduzir o componente homeost\u00e1tico de regula\u00e7\u00e3o do sono. Para saber mais, leia <a href=\"https:\/\/condor.fabbricaweb.com.br\/pt\/como-o-sono-e-regulado\/\">https:\/\/condor.fabbricaweb.com.br\/como-o-sono-e-regulado\/<\/a>. O ideal \u00e9 que a dura\u00e7\u00e3o do cochilo n\u00e3o ultrapasse 100 minutos (<a href=\"#_ENREF_10\">OHAYON; WICKWIRE; HIRSHKOWITZ; ALBERT<em> et al.<\/em>, 2017<\/a>).<\/p>\n\n\n\n<h3 class=\"wp-block-heading\">3.<em><strong> Fazer um lanche leve e evitar ingest\u00e3o de muito l\u00edquido antes de dormir<\/strong><\/em><\/h3>\n\n\n\n<p class=\"wp-block-paragraph\">Isto contribui para evitar que os n\u00edveis de glicose sejam reduzidos durante a noite e, com isso, aconte\u00e7a um despertar para realizar ingest\u00e3o de alimentos e\/ou para utilizar o banheiro (<a href=\"#_ENREF_4\">CRISPIM; ZIMBERG; DOS REIS; DINIZ<em> et al.<\/em>, 2011<\/a>).<\/p>\n\n\n\n<h3 class=\"wp-block-heading\">4. <em><strong>Evitar produtos cafeinados pelo menos 6 horas antes do hor\u00e1rio de dormir<\/strong><\/em><\/h3>\n\n\n\n<p class=\"wp-block-paragraph\">A cafe\u00edna \u00e9 uma subst\u00e2ncia estimulante no sistema nervoso central que atua impedindo a liga\u00e7\u00e3o de adenosina no prosenc\u00e9falo basal. Assim, contribui para a manuten\u00e7\u00e3o da vig\u00edlia. A meia vida da cafe\u00edna \u00e9 de 6 horas, e por isto \u00e9 importante evitar sua ingest\u00e3o pr\u00f3ximo do hor\u00e1rio de dormir. Preferencialmente, deve ser evitado ap\u00f3s \u00e0s 15h (<a href=\"#_ENREF_6\">DRAKE; ROEHRS; SHAMBROOM; ROTH, 2013<\/a>).<\/p>\n\n\n\n<h3 class=\"wp-block-heading\">5. <em><strong>Evitar ingerir \u00e1lcool pr\u00f3ximo ao hor\u00e1rio de dormir<\/strong><\/em><\/h3>\n\n\n\n<p class=\"wp-block-paragraph\">Por mais que a popula\u00e7\u00e3o em geral afirme que a ingest\u00e3o de bebidas alco\u00f3licas contribui para melhorar a qualidade de sono, a ci\u00eancia n\u00e3o corrobora tal afirma\u00e7\u00e3o. A ingest\u00e3o excessiva de \u00e1lcool antes de dormir prejudica a arquitetura do sono, causando despertares noturnos \u00e1lcool (<a href=\"#_ENREF_3\">COLRAIN; NICHOLAS; BAKER, 2014<\/a>).<\/p>\n\n\n\n<figure class=\"wp-block-image alignleft size-full is-resized\"><img fetchpriority=\"high\" decoding=\"async\" src=\"https:\/\/condor.fabbricaweb.com.br\/wp-content\/uploads\/2022\/04\/Higiene-do-Sono.png\" alt=\"\" class=\"wp-image-47300\" width=\"525\" height=\"525\" srcset=\"https:\/\/condor.fabbricaweb.com.br\/wp-content\/uploads\/2022\/04\/Higiene-do-Sono.png 1024w, https:\/\/condor.fabbricaweb.com.br\/wp-content\/uploads\/2022\/04\/Higiene-do-Sono-300x300.png 300w, https:\/\/condor.fabbricaweb.com.br\/wp-content\/uploads\/2022\/04\/Higiene-do-Sono-768x768.png 768w\" sizes=\"(max-width: 525px) 100vw, 525px\" \/><\/figure>\n\n\n\n<h3 class=\"wp-block-heading\">6. <em><strong>Evitar o consumo de nicotina<\/strong><\/em><\/h3>\n\n\n\n<p class=\"wp-block-paragraph\">A nicotina tamb\u00e9m atua como estimulante no sistema nervoso central e por este motivo seu consumo j\u00e1 deveria ser evitado pr\u00f3ximo ao hor\u00e1rio de dormir (<a href=\"#_ENREF_13\">SAINT-MLEUX; EGGERMANN; BISETTI; BAYER<em> et al.<\/em>, 2004<\/a>). Al\u00e9m disso, fumantes costumam ter problemas para dormir ao tentar parar de fumar.<\/p>\n\n\n\n<h3 class=\"wp-block-heading\">7. <em><strong>Usar tamp\u00e3o de ouvido para reduzir ru\u00eddos externos<\/strong><\/em><\/h3>\n\n\n\n<p class=\"wp-block-paragraph\">Mesmo os ru\u00eddos mais baixos podem contribuir negativamente para a qualidade de sono, por isto \u00e9 importante evitar esta condi\u00e7\u00e3o atrav\u00e9s da utiliza\u00e7\u00e3o de tamp\u00f5es de ouvido ou a ado\u00e7\u00e3o de ru\u00eddos brancos, como por exemplo o som do ar-condicionado ou ventilador.<\/p>\n\n\n\n<h3 class=\"wp-block-heading\">8. <em><strong>Evitar dormir com animais de estima\u00e7\u00e3o<\/strong><\/em><\/h3>\n\n\n\n<p class=\"wp-block-paragraph\">Os animais tendem a se movimentar durante a noite, subir e descer da cama, o que pode causar movimentos indesej\u00e1veis e, consequentemente, despertares noturnos.<\/p>\n\n\n\n<h3 class=\"wp-block-heading\">9. <em><strong>Tornar o ambiente confort\u00e1vel para a indu\u00e7\u00e3o do sono<\/strong><\/em><\/h3>\n\n\n\n<p class=\"wp-block-paragraph\">A temperatura, ilumina\u00e7\u00e3o e o tipo de cama s\u00e3o fundamentais para a boa qualidade de sono. A temperatura do quarto idealmente deve estar entre 20-23\u00baC e a ilumina\u00e7\u00e3o deve ser a menor poss\u00edvel (<a href=\"#_ENREF_13\">SAINT-MLEUX; EGGERMANN; BISETTI; BAYER<em> et al.<\/em>, 2004<\/a>).<\/p>\n\n\n\n<h3 class=\"wp-block-heading\">10. <em><strong>Manter hor\u00e1rio regular de dormir e acordar<\/strong><\/em><\/h3>\n\n\n\n<p class=\"wp-block-paragraph\">Manter hor\u00e1rios regulares promovem melhor resposta circadiana. Isto pode ser obtido atrav\u00e9s da ado\u00e7\u00e3o de alarmes pela manh\u00e3, mesmo durante os finais de semana e feriados (<a href=\"#_ENREF_2\">CHELLAPPA; MORRIS; SCHEER, 2018<\/a>). &nbsp;<\/p>\n\n\n\n<h3 class=\"wp-block-heading\">11. <em><strong>Evite exposi\u00e7\u00e3o \u00e0 luz pelo menos 2 horas antes de iniciar o sono e aumente a exposi\u00e7\u00e3o \u00e0 luz logo ao acordar<\/strong><\/em><\/h3>\n\n\n\n<p class=\"wp-block-paragraph\">A luz \u00e9 a principal pista temporal para a regula\u00e7\u00e3o do sono (<a href=\"#_ENREF_5\">DIJK; ARCHER, 2009<\/a>). In short, when there is light in the room, the brain &#8220;understands&#8221; that it&#8217;s time to wake up. Therefore, it&#8217;s important that when you wake up, you &#8220;warn&#8221; your body that the day has arrived and, during the night, let it know that it can now get ready for bed. If it&#8217;s not possible to avoid light during this period, use the blue light filter on smartphones (<a href=\"#_ENREF_1\">CHANG; AESCHBACH; DUFFY; CZEISLER, 2015<\/a>). Para saber mais, leia <a href=\"https:\/\/condor.fabbricaweb.com.br\/pt\/terapia-de-luz-e-ritmos-biologicos\/\">https:\/\/condor.fabbricaweb.com.br\/terapia-de-luz-e-ritmos-biologicos\/<\/a>.<\/p>\n\n\n\n<h2 class=\"wp-block-heading\"><em><strong>Contraindica\u00e7\u00f5es para a higiene do sono<\/strong><\/em><\/h2>\n\n\n\n<ul class=\"wp-block-list\">\n<li>A completa escurid\u00e3o do quarto de dormir pode ser prejudicial para idosos que apresentam risco para epis\u00f3dios de desorienta\u00e7\u00e3o e\/ou quedas (considerando situa\u00e7\u00f5es em que seja necess\u00e1rio acordar durante a noite para ir ao banheiro\/beber \u00e1gua ou outra atividade).<\/li>\n\n\n\n<li>A utiliza\u00e7\u00e3o de tamp\u00f5es de ouvido pode n\u00e3o ser poss\u00edvel para pacientes que trabalham como cuidadores.<\/li>\n\n\n\n<li>A recomenda\u00e7\u00e3o sobre evitar fumar, para fumantes cr\u00f4nicos, pode ser mais prejudicial para o sono do que o pr\u00f3prio ato de fumar.<\/li>\n<\/ul>\n\n\n\n<h2 class=\"wp-block-heading\"><em><strong>Como avaliar a higiene de sono<\/strong><\/em><\/h2>\n\n\n\n<p class=\"wp-block-paragraph\">Podem ser utilizados question\u00e1rios para este fim. O \u00cdndice de Higiene de Sono (<em>Sleep Hygiene Index)<\/em> cont\u00e9m 13 itens cujo avaliado deve reportar a frequ\u00eancia de comportamentos e h\u00e1bitos relacionados ao sono (<a href=\"#_ENREF_9\">MASTIN; BRYSON; CORWYN, 2006<\/a>; <a href=\"#_ENREF_14\">TONON; AMANDO; CARISSIMI; FREITAS<em> et al.<\/em>, 2020<\/a>). Ao final, \u00e9 gerado um escore global, sendo que quanto maior o escore, pior \u00e9 a higiene de sono do avaliado.&nbsp; Para atletas, foi desenvolvido o Question\u00e1rio de Comportamento de Sono de Atletas (<em>Athletes Sleep Behavior Questionnaire)<\/em>. Este question\u00e1rio cont\u00e9m 20 perguntas espec\u00edficas para atletas (como por exemplo, presen\u00e7a de competi\u00e7\u00f5es e treinos noturnos, frequ\u00eancia com que dorme em quartos diferentes, entre outros). Ao final, \u00e9 gerado um escore e o comportamento de sono \u00e9 classificado com bom, intermedi\u00e1rio ou ruim (<a href=\"#_ENREF_7\">DRILLER; MAH; HALSON, 2018<\/a>; <a href=\"#_ENREF_8\">FACUNDO; ALBUQUERQUE; ESTEVES; DRILLER<em> et al.<\/em>, 2021<\/a>).<\/p>\n\n\n\n<h2 class=\"wp-block-heading\"><em><strong>Avalia\u00e7\u00e3o do padr\u00e3o de sono<\/strong><\/em><\/h2>\n\n\n\n<p class=\"wp-block-paragraph\">A actigrafia \u00e9 uma t\u00e9cnica n\u00e3o invasiva que pode ser utilizada para avaliar o padr\u00e3o de sono e do ritmo vig\u00edlia-sono. O act\u00edgrafo \u00e9 um dispositivo semelhante a um rel\u00f3gio de punho que cont\u00e9m sensores de luz, movimento e temperatura. Assim, atrav\u00e9s destas informa\u00e7\u00f5es, \u00e9 poss\u00edvel extrair dados a respeito de vari\u00e1veis como tempo total de sono, lat\u00eancia para in\u00edcio do sono, tempo acordado ap\u00f3s in\u00edcio do sono, efici\u00eancia de sono, tempo em vig\u00edlia e vari\u00e1veis relacionadas ao ritmo, como cosinor, espectograma, periodograma, e vari\u00e1veis n\u00e3o param\u00e9tricas como L5, M10, IS e IV. Com a posse destes dados, \u00e9 simples analisar se determinada interven\u00e7\u00e3o est\u00e1 surtindo efeito.<\/p>\n\n\n\n<figure class=\"wp-block-image size-full\"><a href=\"https:\/\/condor.fabbricaweb.com.br\/pt\/contato\/\" target=\"_blank\" rel=\"noreferrer noopener\"><img decoding=\"async\" width=\"1024\" height=\"427\" src=\"https:\/\/condor.fabbricaweb.com.br\/wp-content\/uploads\/2021\/08\/CONDOR-FOOTER-1-1024x427-1.png\" alt=\"\" class=\"wp-image-34124\" srcset=\"https:\/\/condor.fabbricaweb.com.br\/wp-content\/uploads\/2021\/08\/CONDOR-FOOTER-1-1024x427-1.png 1024w, https:\/\/condor.fabbricaweb.com.br\/wp-content\/uploads\/2021\/08\/CONDOR-FOOTER-1-1024x427-1-300x125.png 300w, https:\/\/condor.fabbricaweb.com.br\/wp-content\/uploads\/2021\/08\/CONDOR-FOOTER-1-1024x427-1-768x320.png 768w\" sizes=\"(max-width: 1024px) 100vw, 1024px\" \/><\/a><figcaption class=\"wp-element-caption\"><a href=\"https:\/\/condor.fabbricaweb.com.br\/pt\/\" target=\"_blank\" rel=\"noreferrer noopener\">https:\/\/condor.fabbricaweb.com.br\/<\/a><\/figcaption><\/figure>\n\n\n\n<div class=\"wp-block-buttons is-content-justification-center is-layout-flex wp-container-core-buttons-is-layout-3e41869c wp-block-buttons-is-layout-flex\">\n<div class=\"wp-block-button\"><a class=\"wp-block-button__link wp-element-button\" href=\"https:\/\/condor.fabbricaweb.com.br\/pt\/contato\/\" target=\"_blank\" rel=\"noreferrer noopener\">Fale Conosco<\/a><\/div>\n<\/div>","protected":false},"excerpt":{"rendered":"<p>Sleep hygiene can be described as practicing behaviors that improve sleep quality and avoiding behaviors that negatively interfere with sleep quality (RIEDEL, 2000). It includes recommendations for improving sleep quality, such as taking time to relax before going to bed, and information about the benefits of a regular sleep routine. In this way, it is [&hellip;]<\/p>\n","protected":false},"author":3,"featured_media":47299,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":"","_links_to":"","_links_to_target":""},"categories":[11,12],"tags":[],"class_list":["post-47298","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-actigraphy","category-sleep-and-health"],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v28.3 - https:\/\/yoast.com\/product\/yoast-seo-wordpress\/ -->\n<title>Sleep Hygiene - Condor Instruments<\/title>\n<meta name=\"robots\" content=\"noindex, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<meta property=\"og:locale\" content=\"pt_BR\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Sleep Hygiene - Condor Instruments\" \/>\n<meta property=\"og:description\" content=\"Sleep hygiene can be described as practicing behaviors that improve sleep quality and avoiding behaviors that negatively interfere with sleep quality (RIEDEL, 2000). It includes recommendations for improving sleep quality, such as taking time to relax before going to bed, and information about the benefits of a regular sleep routine. 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