{"id":6657,"date":"2026-05-09T08:06:26","date_gmt":"2026-05-09T07:06:26","guid":{"rendered":"https:\/\/neuropsiquiatria.pt\/?p=6657"},"modified":"2026-05-09T08:06:26","modified_gmt":"2026-05-09T07:06:26","slug":"o-que-devo-fazer-quando-nao-consigo-dormir","status":"publish","type":"post","link":"https:\/\/neuropsiquiatria.pt\/en\/o-que-devo-fazer-quando-nao-consigo-dormir\/","title":{"rendered":"What should I do when I can't sleep?"},"content":{"rendered":"<div data-elementor-type=\"wp-post\" data-elementor-id=\"6657\" class=\"elementor elementor-6657\" data-elementor-post-type=\"post\">\n\t\t\t\t<div class=\"elementor-element elementor-element-f96af66 e-flex e-con-boxed e-con e-parent\" data-id=\"f96af66\" data-element_type=\"container\" data-e-type=\"container\">\n\t\t\t\t\t<div class=\"e-con-inner\">\n\t\t\t\t<div class=\"elementor-element elementor-element-61a2b7b elementor-widget elementor-widget-text-editor\" data-id=\"61a2b7b\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t<p>Short answer: <strong>when you can't sleep, the best strategy is not to force it<\/strong> - there are concrete, science-based techniques that can help you fall asleep tonight.<\/p>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-cdad5a7 elementor-widget elementor-widget-post-info\" data-id=\"cdad5a7\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"post-info.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t<ul class=\"elementor-inline-items elementor-icon-list-items elementor-post-info\">\n\t\t\t\t\t\t\t\t<li class=\"elementor-icon-list-item elementor-repeater-item-87d2c88 elementor-inline-item\" itemprop=\"datePublished\">\n\t\t\t\t\t\t<a href=\"https:\/\/neuropsiquiatria.pt\/en\/2026\/05\/09\/\">\n\t\t\t\t\t\t\t\t\t\t\t<span class=\"elementor-icon-list-icon\">\n\t\t\t\t\t\t\t\t<svg aria-hidden=\"true\" class=\"e-font-icon-svg e-fas-calendar\" viewbox=\"0 0 448 512\" xmlns=\"http:\/\/www.w3.org\/2000\/svg\"><path d=\"M12 192h424c6.6 0 12 5.4 12 12v260c0 26.5-21.5 48-48 48H48c-26.5 0-48-21.5-48-48V204c0-6.6 5.4-12 12-12zm436-44v-36c0-26.5-21.5-48-48-48h-48V12c0-6.6-5.4-12-12-12h-40c-6.6 0-12 5.4-12 12v52H160V12c0-6.6-5.4-12-12-12h-40c-6.6 0-12 5.4-12 12v52H48C21.5 64 0 85.5 0 112v36c0 6.6 5.4 12 12 12h424c6.6 0 12-5.4 12-12z\"><\/path><\/svg>\t\t\t\t\t\t\t<\/span>\n\t\t\t\t\t\t\t\t\t<span class=\"elementor-icon-list-text elementor-post-info__item elementor-post-info__item--type-date\">\n\t\t\t\t\t\t\t\t\t\t<time>9 May, 2026<\/time>\t\t\t\t\t<\/span>\n\t\t\t\t\t\t\t\t\t<\/a>\n\t\t\t\t<\/li>\n\t\t\t\t<\/ul>\n\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-9ee47fb elementor-widget elementor-widget-text-editor\" data-id=\"9ee47fb\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t<p><img fetchpriority=\"high\" decoding=\"async\" class=\"alignnone size-full wp-image-3463\" src=\"https:\/\/neuropsiquiatria.pt\/wp-content\/uploads\/2025\/08\/mulher-com-insonia-sono-disturbi.webp\" alt=\"Mulher com ins\u00f3nia\" width=\"1365\" height=\"768\" srcset=\"https:\/\/neuropsiquiatria.pt\/wp-content\/uploads\/2025\/08\/mulher-com-insonia-sono-disturbi.webp 1365w, https:\/\/neuropsiquiatria.pt\/wp-content\/uploads\/2025\/08\/mulher-com-insonia-sono-disturbi-300x169.webp 300w, https:\/\/neuropsiquiatria.pt\/wp-content\/uploads\/2025\/08\/mulher-com-insonia-sono-disturbi-1024x576.webp 1024w, https:\/\/neuropsiquiatria.pt\/wp-content\/uploads\/2025\/08\/mulher-com-insonia-sono-disturbi-768x432.webp 768w, https:\/\/neuropsiquiatria.pt\/wp-content\/uploads\/2025\/08\/mulher-com-insonia-sono-disturbi-18x10.webp 18w\" sizes=\"(max-width: 1365px) 100vw, 1365px\" \/><\/p><h2>Can't Fall Asleep? Understand What's Going On In Your Brain<\/h2><p>Sleep is not a button that you switch on when you go to bed. It's the result of a balance between two brain systems: the <strong>sleep system<\/strong> (which builds up pressure throughout the day) and the <strong>warning system<\/strong> (which keeps the brain vigilant).<\/p><p>In <strong>insomnia<\/strong>, This balance is disturbed - the alert system dominates, even when the body is exhausted. E <strong>the more you try to force yourself to sleep, the more your alert system activates<\/strong>.<\/p><p>Realising this dynamic is the first step to getting out of the trap.<\/p><h2>What to do in the moment of alarm anxiety<\/h2><p>There is a <strong>counterintuitive rule<\/strong>, <strong>but with strong scientific support<\/strong>: <strong>20 minutes have passed and sleep hasn't come, get up<\/strong>.<\/p><p>Staying awake in bed reinforces the brain's natural association between space and activity. By getting the brain used to staying awake in bed, it begins to normalise the <strong>association between bed and wakefulness<\/strong> - the opposite of what is intended.<\/p><p><strong>Change rooms<\/strong>, keep the light dimmed, and do something <strong>peaceful<\/strong>read a physical book, listen to soft music, do some light stretching. Only go back to bed when you feel sleep coming on.<\/p><p>You can also try techniques such as <strong>breathing technique 4-7-8<\/strong>Inhale for 4 seconds, hold your breath for 7 seconds and exhale slowly for 8 seconds. <strong>parasympathetic nervous system<\/strong> - the body's \u201crest\u201d mode - and reduces the physiological activation that prevents sleep. O <strong>progressive muscle relaxation<\/strong> is another effective option: tense and release each muscle group, from head to toe. Both techniques have robust scientific evidence.<\/p><div class=\"nota-importante\"><p>What <strong>should not do<\/strong> is checking your mobile phone or turning on the television. The blue light emitted by screens inhibits the production of <a href=\"https:\/\/www.medicare.pt\/mais-saude\/prevencao\/melatonina-para-que-serve\"><strong>melatonin<\/strong><\/a> - the hormone that signals the brain that it's time to sleep - and prolongs alertness for longer than you might think.<\/p><\/div><h2>Sleep Hygiene: The Habits That Make a Difference<\/h2><p>The expression \u201csleep hygiene\u201d refers to the set of <strong>behaviours<\/strong> e <strong>environmental conditions<\/strong> that facilitate quality sleep. It's the <strong>first line of approach<\/strong> recommended in the <strong><a href=\"https:\/\/neuropsiquiatria.pt\/en\/insonia\/\">insomnia treatment<\/a><\/strong> by the main international clinical guidelines - before any medication.<\/p><p>The main principles are:<\/p><ul><li><strong>Consistent timetables:<\/strong> always waking up at the same time, including weekends. It's one of the most powerful factors in regulating the circadian rhythm - the internal biological clock.<\/li><li><strong>Reserve the bed for sleeping only:<\/strong> working, eating or watching series in bed confuses the brain about the meaning of that space.<\/li><li><strong>Control the light at night:<\/strong> reduce exposure to screens and bright light in the hour before bedtime. Darkness is the most powerful signal for starting melatonin production.<\/li><li><strong>Room temperature:<\/strong> a slightly cooler environment (between 16 and 19\u00b0C) favours sleep, as the body needs to lower its core temperature to enter the deeper stages.<\/li><li><strong>Avoid caffeine after lunch<\/strong> <strong>and alcohol at night<\/strong> - the latter may help you fall asleep faster, but it fragments the more restorative phases of sleep.<\/li><\/ul><div class=\"dica-valiosa\"><p>If you find it hard to give up your mobile phone before bed, try replacing it with a physical book for just 7 days. Most people notice a difference in the quality of their sleep within the first week.<\/p><\/div><h2>Exercise, Food and Sleep<\/h2><p>Regular physical exercise is one of the interventions with <strong>more evidence<\/strong> to improve sleep.<\/p><p><strong>Pay attention to the timetable:<\/strong> intense exercise in the two to three hours before bedtime can have a stimulating effect - prefer the morning or early afternoon.<\/p><p>As for diet, a diet close to the Mediterranean pattern has been associated with better sleep quality, while heavy or sugar-rich meals close to bedtime make it harder to fall asleep.<\/p><h2>When Insomnia Persists: Science-Based Treatments<\/h2><p>If the difficulty in sleeping continues for <strong>more than three weeks<\/strong>, or occurs <strong>three or more times a week<\/strong>, It is important to seek specialised assessment. A <strong><a href=\"https:\/\/neuropsiquiatria.pt\/en\/insonia-problemas-do-sono-o-guia-completo-2025\/\">chronic insomnia<\/a><\/strong> rarely resolves on its own, and can be a symptom of <strong>something deeper<\/strong>, such as anxiety, depression or underlying neurological disorders.<\/p><p>The reference treatment is <strong>Cognitive Behavioural Therapy for Insomnia (CBT-I)<\/strong>, The results are long-lasting and superior to long-term medication.<\/p><p>In cases where insomnia is linked to dysregulation of brain activity - common in chronic anxiety, burnout or neurodevelopmental disorders - the <a href=\"https:\/\/neuropsiquiatria.pt\/en\/neurofeedback-e-qeeg\/\"><strong>Neurofeedback<\/strong><\/a> trains the brain to produce more favourable sleep patterns. A <a href=\"https:\/\/neuropsiquiatria.pt\/en\/estimulacao-magnetica-transcraniana\/\"><strong>Transcranial Magnetic Stimulation (TMS)<\/strong><\/a> is another option in cases associated with depression or resistant anxiety.<\/p><p>At NeuroPsyque, every case of insomnia is <strong>evaluated in an integrated way<\/strong>, at <strong><a href=\"https:\/\/neuropsiquiatria.pt\/en\/psiquiatria\/\">Psychiatry consultation<\/a><\/strong>, Because sleeping well shouldn't be a luxury, but the basics, essential for the health of all the body's systems and for your well-being.<\/p><div class=\"pontos-chave\"><h2>\ud83e\udde0 Key Points to Retain<\/h2><ul><li>Around 28% of Portuguese have frequent insomnia symptoms - with a real impact on physical and mental health.<\/li><li>Forcing yourself to sleep makes it worse: if you haven't fallen asleep for 20 minutes, get up and do something quiet.<\/li><li>Breathing techniques (4-7-8) and progressive muscle relaxation activate the nervous system's \u201crest\u201d mode.<\/li><li>Sleep hygiene - consistent schedules, a dark and cool room, no screens - is the basis of any effective intervention.<\/li><li>Regular exercise and a balanced diet have a direct impact on sleep quality.<\/li><li>Chronic insomnia deserves specialised assessment; CBT-I, Neurofeedback and EMT are all options available at NeuroPsyque.<\/li><\/ul><\/div><h2><span style=\"text-decoration: underline;\">FAQs - Frequently Asked Questions<\/span><\/h2><h3>Is it normal not to be able to sleep from time to time?<\/h3><p>Yes, occasional episodes associated with stress or changes in routine are common and usually resolve themselves. The problem sets in when the difficulty persists for weeks or becomes recurrent.<\/p><h3>Does melatonin solve insomnia?<\/h3><p>It can be useful in specific contexts such as jet lag or shift work. It is not, however, a treatment for chronic insomnia, and its use should be guided by a health professional.<\/p><h3>Does napping during the day affect your night's sleep?<\/h3><p>A short nap (up to 20 minutes) before 3pm can be beneficial. Long or late naps reduce the accumulated \u201csleep pressure\u201d and make it difficult to fall asleep at night - insomnia sufferers should avoid them.<\/p><h3>Does alcohol help you sleep?<\/h3><p>It's a common myth. Alcohol makes it easier to fall asleep initially, but it fragments the deep stages of sleep - especially REM. The result is waking up more often and feeling less rested.<\/p><h3>When should I seek medical help?<\/h3><p>When difficulty sleeping occurs three or more times a week for more than a month and begins to affect mood, concentration or daily performance. Chronic insomnia is treatable - and the sooner you intervene, the better the results.<\/p>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<\/div>","protected":false},"excerpt":{"rendered":"<p>Resposta curta: quando n\u00e3o consegue dormir, a melhor estrat\u00e9gia \u00e9 n\u00e3o for\u00e7ar \u2014 existem t\u00e9cnicas concretas, baseadas em ci\u00eancia, que podem ajud\u00e1-lo(a) a adormecer ainda esta noite. N\u00e3o Consegue Adormecer? Perceba o Que Se Passa no C\u00e9rebro O sono n\u00e3o \u00e9 um bot\u00e3o que se liga quando nos deitamos. \u00c9 o resultado de um equil\u00edbrio [&hellip;]<\/p>\n","protected":false},"author":1,"featured_media":3463,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[1],"tags":[45],"class_list":["post-6657","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-geral","tag-novo-layout"],"aioseo_notices":[],"aioseo_head":"\n\t\t<!-- All in One SEO 4.9.9 - aioseo.com -->\n\t<meta name=\"description\" content=\"Resposta curta: quando n\u00e3o consegue dormir, a melhor estrat\u00e9gia \u00e9 n\u00e3o for\u00e7ar \u2014 existem t\u00e9cnicas concretas, baseadas em ci\u00eancia, que podem ajud\u00e1-lo(a) a adormecer ainda esta noite. 9 May, 2026 N\u00e3o Consegue Adormecer? 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