{"id":7947,"date":"2026-10-21T18:50:59","date_gmt":"2026-10-21T17:50:59","guid":{"rendered":"https:\/\/neuropsiquiatria.pt\/?p=7947"},"modified":"2026-10-21T18:52:56","modified_gmt":"2026-10-21T17:52:56","slug":"sono-e-memoria-relacao","status":"publish","type":"post","link":"https:\/\/neuropsiquiatria.pt\/en\/sono-e-memoria-relacao\/","title":{"rendered":"Sleep and Memory: Does Poor Sleep Cause Forgetfulness?"},"content":{"rendered":"<div data-elementor-type=\"wp-post\" data-elementor-id=\"7947\" class=\"elementor elementor-7947\" data-elementor-post-type=\"post\">\n\t\t\t\t<div class=\"elementor-element elementor-element-4e0ca7b e-flex e-con-boxed e-con e-parent\" data-id=\"4e0ca7b\" 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-487f6a5 elementor-widget elementor-widget-text-editor\" data-id=\"487f6a5\" 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 class=\"font-claude-response-body break-words whitespace-normal\" data-sourcepos=\"3:1-3:285;45-329\"><strong>Short answer:<\/strong> Yes, poor sleep does affect your memory. It is whilst you are asleep that your brain consolidates what you have learnt. This usually improves once your sleep pattern returns to normal; if the problem persists, it is advisable to investigate the cause.<\/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-254d030 elementor-widget elementor-widget-post-info\" data-id=\"254d030\" 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\/10\/21\/\">\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>21 October 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-406b8067 elementor-widget elementor-widget-text-editor\" data-id=\"406b8067\" 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-8238\" src=\"https:\/\/neuropsiquiatria.pt\/wp-content\/uploads\/2026\/10\/relacao-entre-sono-e-memoria.webp\" alt=\"\" width=\"1264\" height=\"848\" srcset=\"https:\/\/neuropsiquiatria.pt\/wp-content\/uploads\/2026\/10\/relacao-entre-sono-e-memoria.webp 1264w, https:\/\/neuropsiquiatria.pt\/wp-content\/uploads\/2026\/10\/relacao-entre-sono-e-memoria-300x201.webp 300w, https:\/\/neuropsiquiatria.pt\/wp-content\/uploads\/2026\/10\/relacao-entre-sono-e-memoria-1024x687.webp 1024w, https:\/\/neuropsiquiatria.pt\/wp-content\/uploads\/2026\/10\/relacao-entre-sono-e-memoria-768x515.webp 768w, https:\/\/neuropsiquiatria.pt\/wp-content\/uploads\/2026\/10\/relacao-entre-sono-e-memoria-18x12.webp 18w\" sizes=\"(max-width: 1264px) 100vw, 1264px\" \/><\/p><h2>The role of sleep in memory<\/h2><p>The relationship between <strong>sleep<\/strong> e <strong>memory<\/strong> It happens in two stages.<\/p><p>The first is <strong>during the day<\/strong>: when we sleep poorly, our attention and ability to reason suffer, and what is not properly processed is not stored in our memory either. Many of the \u201cmemory lapses\u201d experienced by those who sleep little, or whose sleep is of poor quality, are in fact, <strong>lapses in concentration when retaining information<\/strong>.<\/p><p>The second stage is <strong>during the night<\/strong>: It is whilst we sleep that the brain reorganises and consolidates what it has learnt and experienced. A short, interrupted or simply non-restorative sleep makes this process less effective.<\/p><p>The result is familiar to anyone who has spent a <strong>a sleepless night<\/strong>: forgetting what you\u2019ve just read, losing the thread of a conversation, not being able to find the right word. When sleep deprivation becomes a recurring problem, these lapses become the <strong>day-to-day<\/strong>.<\/p><h2>What happens in the brain whilst we sleep<\/h2><p>Sleep is not merely a period of inactivity.<\/p><p>Several times a night, we go through phases of <strong>light sleep<\/strong>, <strong>deep sleep<\/strong> e <strong>REM sleep<\/strong>. This last type of sleep is characterised by <strong>intense brain activity <\/strong>(the stage where \u201cdreams\u201d occur), which is essential for <strong><a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/23746367\/\" target=\"_blank\" rel=\"noopener\">to consolidate and integrate new learning<\/a><\/strong> with prior knowledge. Each of them contributes to memory.<\/p><p>No <strong>deep sleep<\/strong>, the brain reactivates recent experiences and helps to transfer them to a more stable form of storage; the <strong>REM sleep<\/strong>, in turn, seems to play a role in integrating or linking this learning with the memories we already have \u2013 in other words, with what we already know.<\/p><p>That is <strong>very important<\/strong>, because <span style=\"text-decoration: underline;\">no new memory can exist in isolation<\/span>. To create a <strong>new memory<\/strong>, she has to <strong>to switch on<\/strong> to existing memories.<\/p><p>REM sleep periods are mainly concentrated in the <strong>the second half of the night<\/strong>. Therefore, when you cut back on 2 or 3 hours of sleep \u2013 sleeping for 5 hours instead of 8 \u2013 this type of sleep <strong>it might not even happen<\/strong>. This severely impairs the ability to learn and to form long-term memories<\/p><p><span style=\"text-decoration: underline;\">Memories aren\u2019t all the same either.<\/span> The different <strong>types of memory<\/strong> are explained in the article \u201c<strong><a href=\"\/en\/tipos-de-memoria-como-o-cerebro-armazena-e-recupera-informacao\/\">\u201dTypes of memory: how the brain stores and retrieves information\"<\/a><\/strong>.<\/p><p>We already know, therefore, that it\u2019s not just about sleeping <em>in sufficient quantity<\/em>, but also to sleep <em>well<\/em>: a sleep <strong>fragmented<\/strong>, with frequent awakenings, disrupts natural sleep cycles.<\/p><h2>How much is needed, and when the shortage is already being felt<\/h2><p>Most adults need around <strong>seven to nine hours a night<\/strong>, although there are individual variations. It is worth considering that sleep is <strong>insufficient<\/strong> or of <strong>poor quality<\/strong> when:<\/p><ul><li>wakes up feeling tired, even after several hours in bed;<\/li><li>has difficulty concentrating and often forgets things that have happened recently;<\/li><li>feels drowsy during the day, or falls asleep in situations where they shouldn\u2019t;<\/li><li>you are more irritable, anxious or feeling down than usual.<\/li><\/ul><h2>Sleep disorders that affect memory<\/h2><h3>Insomnia<\/h3><p>A <strong><a href=\"https:\/\/neuropsiquiatria.pt\/en\/insonia\/\">insomnia<\/a><\/strong>, difficulty falling asleep or staying asleep, several nights a week, is a very common cause of problems with concentration and memory. It can be treated, and a cognitive-behavioural approach is generally the recommended starting point, before resorting to medication.<\/p><p><!-- LINK PENDENTE: inserir aqui a p\u00e1gina\/artigo de ins\u00f3nia (confirmar slug no sitemap) --><\/p><h3>Sleep apnoea<\/h3><p>In <strong><a href=\"https:\/\/neuropsiquiatria.pt\/en\/apneia-do-sono\/\">sleep apnoea<\/a><\/strong>, breathing repeatedly stops and starts during the night, sleep becomes fragmented and the brain receives less oxygen. Typical signs include loud snoring with pauses noticed by another person, daytime sleepiness and headaches upon waking. It is associated with difficulties with attention and memory, and treatment can improve attention and alertness.<\/p><p><!-- LINK PENDENTE: inserir aqui a p\u00e1gina\/artigo de apneia do sono (confirmar slug no sitemap) --><\/p><h2>Does your memory improve if you start sleeping better?<\/h2><p>Most of the time, <strong>yes<\/strong>, particularly when the cause is a lack of sleep or fragmented sleep. Although this is not always immediate.<\/p><p>If it is a case of <strong>sleep disturbance<\/strong> (such as insomnia or sleep apnoea, for example) if you can tackle the tiredness, it is only natural that the lapses will also decrease.<\/p><p>If, after a few weeks of sleeping well and regularly, the problems <strong>continue to<\/strong> or <strong>get worse<\/strong>, sleep is no longer a sufficient explanation and it is advisable to look into other causes. In that case, you should know <strong><a href=\"\/en\/falhas-de-memoria-que-medico-devo-procurar\/\">Which doctor should I see for memory problems?<\/a><\/strong>.<\/p><h2>How to sleep better to protect your memory<\/h2><ul><li><strong>Regular opening hours:<\/strong> Go to bed and get up at the same time, including at the weekend.<\/li><li><strong>Light by day, darkness by night:<\/strong> Natural light upon waking helps to regulate the body\u2019s internal clock, and a dark, cool and quiet bedroom promotes sleep.<\/li><li><strong>Caffeine and alcohol:<\/strong> Avoid caffeine from mid-afternoon onwards, and bear in mind that alcohol may help you fall asleep but disrupts your sleep.<\/li><li><strong>Screens and concerns:<\/strong> switch off your mobile phone and the television about an hour before going to bed, and make a note of the day\u2019s tasks for the following day.<\/li><\/ul><p><img decoding=\"async\" class=\"wp-image-3451 aligncenter\" src=\"https:\/\/neuropsiquiatria.pt\/wp-content\/uploads\/2025\/08\/1o-modelo-SONO.webp\" alt=\"\" width=\"500\" height=\"791\" srcset=\"https:\/\/neuropsiquiatria.pt\/wp-content\/uploads\/2025\/08\/1o-modelo-SONO.webp 1024w, https:\/\/neuropsiquiatria.pt\/wp-content\/uploads\/2025\/08\/1o-modelo-SONO-190x300.webp 190w, https:\/\/neuropsiquiatria.pt\/wp-content\/uploads\/2025\/08\/1o-modelo-SONO-647x1024.webp 647w, https:\/\/neuropsiquiatria.pt\/wp-content\/uploads\/2025\/08\/1o-modelo-SONO-768x1215.webp 768w, https:\/\/neuropsiquiatria.pt\/wp-content\/uploads\/2025\/08\/1o-modelo-SONO-971x1536.webp 971w, https:\/\/neuropsiquiatria.pt\/wp-content\/uploads\/2025\/08\/1o-modelo-SONO-8x12.webp 8w\" sizes=\"(max-width: 500px) 100vw, 500px\" \/><\/p><div class=\"dica-valiosa\">For two weeks, make a note every morning of what time you went to bed, how long it took you to fall asleep, how many times you woke up and how you felt. This helps to reveal a pattern and is a valuable aid to your doctor.<\/div><h2>When speaking to a doctor<\/h2><p>It is advisable <strong>book an appointment<\/strong> se:<\/p><ul><li>snores loudly with pauses in breathing, or experiences marked daytime sleepiness;<\/li><li>has difficulty sleeping at least three nights a week, for more than three months;<\/li><li>memory lapses persist despite getting a good night\u2019s sleep, or become worse;<\/li><li>She takes sleeping tablets and has noticed that her memory has got worse.<\/li><\/ul><p><!-- LINK PENDENTE: inserir aqui o artigo \/esquecimento-normal-ou-patologico\/ quando estiver publicado --><\/p><div class=\"nota-importante\">Some sleeping tablets can affect your memory and concentration, but you should not stop taking any medication without speaking to your doctor.  The page on <strong><a href=\"\/en\/perturbacoes-da-memoria\/\">treatment of memory problems<\/a><\/strong> summarises the symptoms, causes and guidelines for medical follow-up.<\/div><div class=\"pontos-chave\"><h2>\ud83e\udde0 Key Points to Retain<\/h2><ul><li>Poor sleep affects memory in two ways: it impairs concentration during the day, and the brain is less able to consolidate what it has learnt during the night.<\/li><li>It is quality that matters, not just quantity: fragmented sleep disrupts the stages that aid memory.<\/li><li>Most adults need around seven to nine hours a night.<\/li><li>Insomnia and sleep apnoea are common causes of memory lapses and difficulty concentrating, and both can be treated.<\/li><li>In most cases, memory improves when sleep patterns return to normal; if it does not improve, it is advisable to investigate other causes.<\/li><li>Regular sleep patterns, morning light, limiting caffeine and alcohol, and spending less time in front of screens in the evening are the most helpful measures.<\/li><\/ul><\/div><h2><span style=\"text-decoration: underline;\">Frequently Asked Questions<\/span><\/h2><h3>Does a poor night\u2019s sleep affect your memory?<\/h3><p>Yes, particularly concentration and the ability to take in new information the following day. This usually improves once you\u2019re sleeping well again. What warrants attention is repeated lack of sleep, which leads to frequent lapses.<\/p><h3>Does your memory improve if you start sleeping better?<\/h3><p>In most cases, the situation tends to improve, particularly when the cause was a lack of sleep or fragmented sleep. If, after a few weeks of sleeping well and regularly, the problems persist or get worse, it is advisable to look into other possible causes.<\/p><h3>Can sleep apnoea cause memory lapses?<\/h3><p>It can play a part. Sleep apnoea disrupts sleep and reduces oxygen levels during the night, and is linked to difficulties with attention and memory. Treating it can improve attention and alertness, and a diagnosis is made through a sleep study requested by a doctor.<\/p><h3>Does having a nap help your memory?<\/h3><p>A short nap, lasting around 20 to 30 minutes, in the middle of the day can improve alertness and concentration. Long naps or those taken in the late afternoon can make it difficult to sleep at night, and a nap is no substitute for a full night\u2019s sleep.<\/p><h3>Do sleeping pills affect your memory?<\/h3><p>Some may affect your memory and concentration, particularly at higher doses or with long-term use. If you notice that your memory has deteriorated since you started taking a medicine, speak to your doctor \u2013 do not stop taking the medicine on your own.<\/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: sim, dormir mal prejudica a mem\u00f3ria. \u00c9 durante o sono que o c\u00e9rebro fixa o que aprendeu. Costuma melhorar quando o sono regulariza; se persistir, conv\u00e9m avaliar a causa. O papel do sono na mem\u00f3ria A rela\u00e7\u00e3o entre sono e mem\u00f3ria acontece em dois momentos. O primeiro \u00e9 durante o dia: quando dormimos [&hellip;]<\/p>\n","protected":false},"author":1,"featured_media":8238,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[1],"tags":[45],"class_list":["post-7947","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 5.0.2.1 - aioseo.com -->\n\t<meta name=\"description\" content=\"Dormir mal causa falhas de mem\u00f3ria? 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