{"id":59370,"date":"2026-03-07T09:30:00","date_gmt":"2026-03-07T09:30:00","guid":{"rendered":"https:\/\/algarve7.pt\/?p=59370"},"modified":"2026-03-04T08:57:00","modified_gmt":"2026-03-04T08:57:00","slug":"associacao-portuguesa-de-sono-alerta-portugueses-continuam-a-dormir-pouco-e-mal","status":"publish","type":"post","link":"https:\/\/algarve7.pt\/index.php\/2026\/03\/associacao-portuguesa-de-sono-alerta-portugueses-continuam-a-dormir-pouco-e-mal\/saude\/09\/30\/","title":{"rendered":"Associa\u00e7\u00e3o Portuguesa de Sono alerta: Portugueses continuam a dormir pouco e mal\u00a0"},"content":{"rendered":"\n<p class=\"wp-block-paragraph\">No \u00e2mbito do&nbsp;<strong>Dia Mundial do Sono<\/strong>, que se assinala no pr\u00f3ximo dia&nbsp;<strong>13 de mar\u00e7o<\/strong>, a&nbsp;<strong>Associa\u00e7\u00e3o Portuguesa de Sono (APS)<\/strong>&nbsp;associa-se \u00e0 campanha global da&nbsp;<em>World Sleep Society<\/em>,&nbsp;<em>&#8220;Sleep Well, Live Better&#8221;,<\/em>&nbsp;com o mote nacional&nbsp;<strong>&#8220;Dormir bem para viver melhor&#8221;<\/strong>. O objetivo \u00e9 refor\u00e7ar uma realidade j\u00e1 conhecida, mas que tarda em inverter-se: o sono de qualidade n\u00e3o \u00e9 um luxo, mas sim o pilar fundamental para uma vida plena e equilibrada.&nbsp;<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">A estat\u00edstica permanece alarmante e confirma uma tend\u00eancia preocupante:&nbsp;<strong>mais de metade da popula\u00e7\u00e3o portuguesa dorme menos do que o aconselhado<\/strong>, ficando sistematicamente abaixo da meta recomendada de&nbsp;<strong>7 a 9 horas para adultos<\/strong>&nbsp;e&nbsp;<strong>7 a 8 horas para idosos<\/strong>. Nas&nbsp;<strong>crian\u00e7as<\/strong>&nbsp;as recomenda\u00e7\u00f5es situam-se entre as&nbsp;<strong>9 e 11 horas<\/strong>&nbsp;di\u00e1rias. Embora a consci\u00eancia sobre a import\u00e2ncia de um sono de qualidade tenha aumentado, as horas de sono efetivo ainda n\u00e3o acompanharam essa perce\u00e7\u00e3o.&nbsp;<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">A converg\u00eancia entre o ru\u00eddo urbano, o&nbsp;<em>stress<\/em>&nbsp;ocupacional e os hor\u00e1rios desregulados tornou-se parte do quotidiano, resultando numa degrada\u00e7\u00e3o progressiva da qualidade do sono. O mercado tem respondido com o aumento da procura por solu\u00e7\u00f5es alternativas \u2014 desde cobertores pesados e suplementa\u00e7\u00e3o natural at\u00e9 ao investimento em almofadas de mem\u00f3ria de forma e t\u00eaxteis termorreguladores que visam o m\u00e1ximo conforto biol\u00f3gico. Contudo, o maior destaque vai para a tecnologia vest\u00edvel, como os&nbsp;<em>smartwatches<\/em>&nbsp;e os&nbsp;<em>smart rings<\/em>, utilizados na tentativa de monitorizar e &#8220;controlar&#8221; o sono. Sobre esta tend\u00eancia, a&nbsp;<strong>Dr\u00aa. Daniela S\u00e1 Ferreira, Presidente da Dire\u00e7\u00e3o da APS<\/strong>, deixa um alerta importante: embora estes dispositivos forne\u00e7am dados \u00fateis e ajudem a criar uma consci\u00eancia sobre a necessidade de dormir mais e melhor, &#8220;n\u00e3o t\u00eam validade cient\u00edfica e n\u00e3o substituem exames m\u00e9dicos&#8221;. A especialista salienta que a solu\u00e7\u00e3o para um sono reparador reside, primordialmente, na biologia e no comportamento.&nbsp;<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Para a APS, o rigor nos hor\u00e1rios \u00e9 t\u00e3o vital para a sa\u00fade como a alimenta\u00e7\u00e3o ou o exerc\u00edcio f\u00edsico. \u00c9 durante o repouso que o corpo atravessa ciclos essenciais de recupera\u00e7\u00e3o f\u00edsica e cognitiva. &#8220;A rotina \u00e9 fundamental; o nosso corpo precisa de saber a que horas vamos&nbsp;<\/p>\n\n\n\n<figure class=\"wp-block-image aligncenter size-full\"><img loading=\"lazy\" decoding=\"async\" width=\"600\" height=\"194\" src=\"https:\/\/algarve7.pt\/wp-content\/uploads\/2026\/03\/image.jpeg\" alt=\"\" class=\"wp-image-59371\" srcset=\"https:\/\/algarve7.pt\/wp-content\/uploads\/2026\/03\/image.jpeg 600w, https:\/\/algarve7.pt\/wp-content\/uploads\/2026\/03\/image-300x97.jpeg 300w\" sizes=\"auto, (max-width: 600px) 100vw, 600px\" \/><\/figure>\n\n\n\n<p class=\"wp-block-paragraph\">dormir. Se mantivermos uma rotina adequada, com hor\u00e1rios fixos para deitar e acordar, o corpo entende melhor o processo, permitindo adormecer mais rapidamente e reduzir o n\u00famero de despertares noturnos&#8221;, explica&nbsp;<strong>Daniela S\u00e1 Ferreira<\/strong>.&nbsp;<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Para interromper o ciclo de cansa\u00e7o cr\u00f3nico, a pneumologista na Unidade Local de Sa\u00fade Gaia e Espinho defende a ado\u00e7\u00e3o de medidas pr\u00e1ticas de&nbsp;<strong>higiene do sono<\/strong>, sublinhando que pequenos ajustes no ambiente produzem resultados biol\u00f3gicos imediatos. &#8220;\u00c9 crucial preparar o corpo para o desligamento. Recomendamos que o quarto seja um santu\u00e1rio: escuro, silencioso e com temperatura amena&#8221;, afirma. Daniela S\u00e1 Ferreira acrescenta ainda que a \u201cregra de ouro\u201d para para o sucesso destas rotinas \u00e9 a desconex\u00e3o: &#8220;A luz azul dos ecr\u00e3s deve ser evitada pelo menos uma hora antes de deitar, substituindo-a por rituais de relaxamento, como a leitura, um banho morno ou medita\u00e7\u00e3o. Estas a\u00e7\u00f5es sinalizam ao c\u00e9rebro que \u00e9 tempo de abrandar e entrar em modo de repouso.&#8221;&nbsp;<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Para celebrar o Dia Mundial do Sono, a APS preparou um conjunto de atividades diversificadas que unem a educa\u00e7\u00e3o \u00e0 mobiliza\u00e7\u00e3o nacional. No plano educativo, destaca-se o concurso de desenho infantil&nbsp;<strong>\u201cBoas noites come\u00e7am com boas rotinas\u201d<\/strong>, em parceria com a European Sleep Research Society (ESRS), cujos vencedores ser\u00e3o anunciados durante a efem\u00e9ride. As restantes comemora\u00e7\u00f5es, desenvolvidas em colabora\u00e7\u00e3o com o&nbsp;<strong>Centro de Inova\u00e7\u00e3o em Biomedicina e Biotecnologia (CiBB)<\/strong>&nbsp;\u2014&nbsp;<strong>que integra o Centro de Neuroci\u00eancias e Biologia Celular da Universidade de Coimbra (CNC-UC)<\/strong>&nbsp;\u2014, t\u00eam uma abrang\u00eancia nacional, com eventos presenciais nas zonas norte, centro e sul. Paralelamente, a APS refor\u00e7a a sua presen\u00e7a&nbsp;<em>online<\/em>&nbsp;com a campanha&nbsp;<strong>\u201cDormir bem para viver melhor\u201d<\/strong>. Esta iniciativa inclui o lan\u00e7amento de um&nbsp;<strong>v\u00eddeo pedag\u00f3gico<\/strong>&nbsp;e conta, tamb\u00e9m, com o&nbsp;<strong>apoio de v\u00e1rias figuras influentes<\/strong>&nbsp;do mundo digital, que partilhar\u00e3o os seus testemunhos sobre o sono.&nbsp;<\/p>\n","protected":false},"excerpt":{"rendered":"<p>No \u00e2mbito do&nbsp;Dia Mundial do Sono, que se assinala no pr\u00f3ximo dia&nbsp;13 de mar\u00e7o, a&nbsp;Associa\u00e7\u00e3o Portuguesa de Sono (APS)&nbsp;associa-se \u00e0<\/p>\n","protected":false},"author":1,"featured_media":59372,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"colormag_page_container_layout":"default_layout","colormag_page_sidebar_layout":"default_layout","_monsterinsights_skip_tracking":false,"_jetpack_newsletter_access":"","_jetpack_dont_email_post_to_subs":false,"_jetpack_newsletter_tier_id":0,"_jetpack_memberships_contains_paywalled_content":false,"_jetpack_feature_clip_id":0,"_jetpack_memberships_contains_paid_content":false,"footnotes":"","jetpack_publicize_message":"","jetpack_publicize_feature_enabled":true,"jetpack_social_post_already_shared":true,"jetpack_social_options":{"image_generator_settings":{"template":"highway","default_image_id":0,"font":"","enabled":false},"version":2},"jetpack_post_was_ever_published":false},"categories":[59],"tags":[98,58],"class_list":["post-59370","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-saude","tag-nacional","tag-saude"],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v28.1 - 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