TempoLife › Recursos › Sempre cansado? As causas em ordem › sleep-debt
Sleep debt and tiredness
The most common cause, and the easiest to fix or rule out.
Most adults need seven to nine hours, and sleep debt compounds: five nights of six hours leaves you as impaired as a full night missed. The tell is simple — you sleep much longer on days off than on work days, and you feel better after a catch-up sleep.
The fix is boring and effective: the same bedtime and rise time every day, weekends included, for two weeks. Screens out of the last hour, caffeine cut off by early afternoon, and the bedroom cool and dark. If two weeks of this changes nothing, the tiredness was never sleep debt — move down the list.
Checar primeiro
One question: do you sleep much longer on free days than on work days?
Referência, não aconselhamento médico. Se o cansaço é progressivo, inexplicado ou vem com perda de peso, febres, suores noturnos ou falta de ar, veja um clínico. Nada aqui diagnostica.