{"id":999485,"date":"2023-06-22T08:00:57","date_gmt":"2023-06-22T08:00:57","guid":{"rendered":"https:\/\/ouraring.wpengine.com\/o-impacto-de-uma-refeicao-tardia-no-teu-sono\/"},"modified":"2026-01-26T15:48:20","modified_gmt":"2026-01-26T15:48:20","slug":"late-night-eating-sleep","status":"publish","type":"post","link":"https:\/\/ouraring.wpengine.com\/pt\/late-night-eating-sleep\/","title":{"rendered":"O impacto de uma refei\u00e7\u00e3o tardia no teu sono"},"content":{"rendered":"<ul>\n<li><span style=\"font-weight: 400;\">Uma refei\u00e7\u00e3o tardia pode dificultar a capacidade de adormecer, e de continuares a dormir, porque interfere com o teu ritmo circadiano natural. <\/span><span style=\"font-weight: 400;\">Isto acontece porque a comida precisa de ser digerida, o que afeta as hormonas e ativa o metabolismo.<\/span><\/li>\n<li><span style=\"font-weight: 400;\">Embora um lanche \u00e0 hora de deitar possa parecer tentador, se quiseres dormir bem, \u00e9 melhor evit\u00e1-lo.<br \/>\n<\/span><\/li>\n<li>Na tua App Oura, podes <a rel=\"noopener noreferrer\" target=\"_blank\" href=\"https:\/\/ouraring.com\/blog\/tags\/\">marcar<\/a> &#8220;Refei\u00e7\u00e3o tardia&#8221; para veres como comer ao final da noite afeta a tua qualidade de sono.<\/li>\n<\/ul>\n<hr \/>\n<p><span style=\"font-weight: 400;\">Lanche da meia-noite? Calma a\u00ed. Se te estiveres a questionar sobre o que acontece quando comes ao final da noite e vais para a cama, chegaste ao s\u00edtio certo. No fim de contas: Refei\u00e7\u00f5es tardias podem mesmo prejudicar o teu sono. A investiga\u00e7\u00e3o <\/span><a rel=\"noopener noreferrer\" target=\"_blank\" href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC3227713\/\"><span style=\"font-weight: 400;\">associou<\/span><\/a><span style=\"font-weight: 400;\"> os lanches ao final da noite a uma maior lat\u00eancia do sono (isto \u00e9, vais demorar mais a adormecer), efici\u00eancia do sono, e a quantidade de sono <a rel=\"noopener noreferrer\" target=\"_blank\" href=\"https:\/\/ouraring.com\/blog\/get-more-rem\/\">REM<\/a> e sono profundo que vais ter.<\/span><\/p>\n<h2><b>Uma refei\u00e7\u00e3o tardia afeta o sono?<\/b><\/h2>\n<p><span style=\"font-weight: 400;\">Sim, os estudos demonstram que comer tarde pode atrapalhar a digest\u00e3o, aumentar a temperatura corporal e interferir com os teus ciclos de sono naturais, deixando-te menos descansado no dia seguinte.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Durante a noite, tu passas por diferentes <a rel=\"noopener noreferrer\" target=\"_blank\" href=\"https:\/\/ouraring.com\/blog\/sleep-stages\/\">fases do sono<\/a>: <\/span><span style=\"font-weight: 400;\">sono de movimento r\u00e1pido dos olhos (REM) <\/span><span style=\"font-weight: 400;\">e sono n\u00e3o REM, que se divide em diferentes fases, incluindo <\/span><a rel=\"noopener noreferrer\" target=\"_blank\" href=\"https:\/\/ouraring.com\/blog\/get-more-deep-sleep\/\"><span style=\"font-weight: 400;\">sono profundo<\/span><\/a><span style=\"font-weight: 400;\">. <\/span><a rel=\"noopener noreferrer\" target=\"_blank\" href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC8131073\/\"><span style=\"font-weight: 400;\">As investiga\u00e7\u00f5es<\/span><\/a><span style=\"font-weight: 400;\"> demonstram que as refei\u00e7\u00f5es tardias podem atrapalhar a progress\u00e3o natural das fases de sono, fazendo com que acordes cansado e sem energia.<\/span><\/p>\n<table style=\"border-collapse: collapse; width: 100%;\">\n<tbody>\n<tr>\n<td style=\"width: 100%; background-color: #e6ded3;\"><strong>Dica para membro: <a rel=\"noopener noreferrer\" target=\"_blank\" href=\"https:\/\/ouraring.com\/\"><span style=\"font-weight: 400;\">Os membros da Oura<\/span><\/a><span style=\"font-weight: 400;\"> podem usar a funcionalidade de <\/span><a rel=\"noopener noreferrer\" target=\"_blank\" href=\"https:\/\/support.ouraring.com\/hc\/pt\/articles\/360038676993-How-to-Use-Tags\"><span style=\"font-weight: 400;\">Etiquetas<\/span><\/a><span style=\"font-weight: 400;\"> para registarem quando tiverem uma refei\u00e7\u00e3o tardia e analisarem como afeta as suas <\/span><a rel=\"noopener noreferrer\" target=\"_blank\" href=\"https:\/\/ouraring.com\/blog\/sleep-score\/\"><span style=\"font-weight: 400;\">Pontua\u00e7\u00f5es de sono<\/span><\/a><span style=\"font-weight: 400;\"> ao longo do tempo. <\/span><a rel=\"noopener noreferrer\" target=\"_blank\" href=\"https:\/\/ouraring.com\/blog\/oura-member-doubled-hrv\/\"><span style=\"font-weight: 400;\">Muitos membros relatam<\/span><\/a><span style=\"font-weight: 400;\"> que comer tarde pode diminuir a qualidade do sono, resultando numa Pontua\u00e7\u00e3o de sono e de prepara\u00e7\u00e3o mais baixa. <\/span><\/strong><\/td>\n<\/tr>\n<\/tbody>\n<\/table>\n<p><span style=\"font-weight: 400;\">Quando comes, o teu sistema digestivo entra em a\u00e7\u00e3o, pronto para decompor e processar os nutrientes. Este processo requer energia e atividade metab\u00f3lica, por isso, se comeres ao final da noite, o teu sistema digestivo mant\u00e9m-se &#8220;acordado&#8221; e ativo, muito tempo depois de te deitares.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">O <\/span><a rel=\"noopener noreferrer\" target=\"_blank\" href=\"https:\/\/www.niddk.nih.gov\/health-information\/digestive-diseases\/digestive-system-how-it-works\"><span style=\"font-weight: 400;\">sistema digestivo<\/span><\/a><span style=\"font-weight: 400;\">, que trabalha a todo o vapor, liberta enzimas digestivas e aumenta o fluxo sangu\u00edneo para o trato gastrointestinal, ajudando-te a absorver os nutrientes. Essas respostas fisiol\u00f3gicas podem elevar a tua temperatura corporal e a tua taxa metab\u00f3lica, criando um estado acrescido de alerta e ativa\u00e7\u00e3o que podem interferir com a transi\u00e7\u00e3o natural para o sono. Se comeres refei\u00e7\u00f5es pesadas ou com muita gordura ao final da noite, isso pode <\/span><a rel=\"noopener noreferrer\" target=\"_blank\" href=\"https:\/\/vitalrecord.tamhsc.edu\/timing-is-everything-especially-when-eating-fatty-foods\/\"><span style=\"font-weight: 400;\">prolongar o processo de digest\u00e3o<\/span><\/a><span style=\"font-weight: 400;\">, atrasando ainda mais a transi\u00e7\u00e3o do teu corpo para um estado de repouso intenso.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Isto reflete-se na investiga\u00e7\u00e3o: Um <\/span><a rel=\"noopener noreferrer\" target=\"_blank\" href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC7215804\/\"><span style=\"font-weight: 400;\">estudo<\/span><\/a><span style=\"font-weight: 400;\"> de 2020 constatou que, quando os participantes comiam at\u00e9 tr\u00eas horas antes da hora de deitar, acordavam mais durante a noite e tinham um sono com mais interrup\u00e7\u00f5es e de menor qualidade. E isto foi constatado ap\u00f3s o ajuste para fatores de confus\u00e3o, como o \u00edndice de massa corporal, isolando o lanche noturno como o vil\u00e3o!<\/span><\/p>\n<div class=\"short_info_wrap\" style=\"background:#a2d3e8;\"><div class=\"short_info_text\">Dorme mais profundamente e sente-te mais revigorado com a Oura<\/div><a class=\"btn_default\" href=\"https:\/\/ouraring.com\/product\/rings\" target=\"_blank\">Comprar agora<\/a><\/div>\n<h2><strong>O que acontece se comeres demasiado perto da hora de deitar? <\/strong><\/h2>\n<p><span style=\"font-weight: 400;\">Tal como em muitos assuntos de sa\u00fade, este \u00e9 outro que se enquadra no mantra &#8220;tudo com modera\u00e7\u00e3o&#8221;. Resumindo: Uma refei\u00e7\u00e3o ao final da noite de forma ocasional n\u00e3o vai <\/span><a rel=\"noopener noreferrer\" target=\"_blank\" href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC4425165\/\"><span style=\"font-weight: 400;\">prejudicar<\/span><\/a><span style=\"font-weight: 400;\"> a tua sa\u00fade. Mas se reparares que isto se est\u00e1 a tornar um h\u00e1bito, pode <\/span><a rel=\"noopener noreferrer\" target=\"_blank\" href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC5483233\/\"><span style=\"font-weight: 400;\">perturbar o teu ritmo circadiano<\/span><\/a><span style=\"font-weight: 400;\">.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">O ritmo circadiano \u00e9 o rel\u00f3gio interno do teu corpo. \u00c9 influenciado por sinais externos, como a exposi\u00e7\u00e3o \u00e0 luz e o hor\u00e1rio das refei\u00e7\u00f5es. Comer tarde \u00e0 noite, quando o teu corpo espera estar em jejum, pode <\/span><a rel=\"noopener noreferrer\" target=\"_blank\" href=\"https:\/\/www.sciencedaily.com\/releases\/2022\/01\/220125124032.htm\"><span style=\"font-weight: 400;\">afetar a liberta\u00e7\u00e3o de hormonas<\/span><\/a><span style=\"font-weight: 400;\">. Mais especificamente, comer tarde pode <\/span><a rel=\"noopener noreferrer\" target=\"_blank\" href=\"https:\/\/onlinelibrary.wiley.com\/doi\/full\/10.1111\/jne.12886\"><span style=\"font-weight: 400;\">atrasar o in\u00edcio da secre\u00e7\u00e3o de melatonina<\/span><\/a><span style=\"font-weight: 400;\">, impedindo que sintas cansa\u00e7o.<\/span><\/p>\n<table style=\"border-collapse: collapse; width: 100%;\">\n<tbody>\n<tr>\n<td style=\"width: 100%; background-color: #e6ded3;\"><strong>Dica para membro: <\/strong>A membro da Oura <a rel=\"noopener noreferrer\" target=\"_blank\" href=\"https:\/\/ouraring.com\/blog\/oura-member-balances-work-and-school\/\">Nicole V.<\/a> descobriu como comer ao final da noite afetava o seu sono assim que come\u00e7ou a usar o Oura. &#8220;Reparei nos efeitos das refei\u00e7\u00f5es tardias na minha <a rel=\"noopener noreferrer\" target=\"_blank\" href=\"https:\/\/support.ouraring.com\/hc\/pt\/articles\/360025588793-Resting-Heart-Rate\">frequ\u00eancia card\u00edaca<\/a> (que ficou elevada) e na minha Pontua\u00e7\u00e3o de prepara\u00e7\u00e3o. A minha m\u00e1 rela\u00e7\u00e3o com a comida estava a fazer o meu corpo trabalhar demasiado&#8221;, explica ela. &#8220;Ver os efeitos dos meus maus h\u00e1bitos confirmados em dados reais deu-me motiva\u00e7\u00e3o para procurar mais equil\u00edbrio na minha vida.&#8221;<\/td>\n<\/tr>\n<\/tbody>\n<\/table>\n<p><span style=\"font-weight: 400;\">O que comes antes de ires para a cama tamb\u00e9m conta.\u00a0<\/span><span style=\"font-weight: 400;\"><span style=\"box-sizing: border-box; margin: 0px; padding: 0px;\">Comer uma refei\u00e7\u00e3o rica em hidratos de carbono pode provocar uma <a rel=\"noopener noreferrer\" target=\"_blank\" href=\"https:\/\/ouraring.com\/blog\/benefits-of-stabilizing-blood-sugar\/\">queda de a\u00e7\u00facar no sangue<\/a> a meio da noite ap\u00f3s uma refei\u00e7\u00e3o tardia, o que faz com que os <a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC7068538\/\" target=\"_blank\" rel=\"noopener\">n\u00edveis de cortisol subam<\/a> e acordes v\u00e1rias vezes.<\/span>\u00a0Refei\u00e7\u00f5es pesadas e ricas em calorias podem causar <\/span><a rel=\"noopener noreferrer\" target=\"_blank\" href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC3227713\/\"><span style=\"font-weight: 400;\">uma maior lat\u00eancia do sono<\/span><\/a><span style=\"font-weight: 400;\">, e refei\u00e7\u00f5es ricas em s\u00f3dio podem aumentar as <\/span><a rel=\"noopener noreferrer\" target=\"_blank\" href=\"https:\/\/health.clevelandclinic.org\/salt-and-sleep\"><span style=\"font-weight: 400;\">ins\u00f3nias<\/span><\/a><span style=\"font-weight: 400;\">, e <\/span><a rel=\"noopener noreferrer\" target=\"_blank\" href=\"https:\/\/respiratory-research.biomedcentral.com\/articles\/10.1186\/s12931-022-02300-6\"><span style=\"font-weight: 400;\">agravar a apneia do sono<\/span><\/a><span style=\"font-weight: 400;\">.<\/span><\/p>\n<div class=\"short_info_wrap\" style=\"background:#A2D3E8;\"><div class=\"short_info_text\">Seamlessly track your glucose levels over time with the Stelo Glucose Biosensor.<\/div>\r\n\t<a class=\"btn_default\" href=\"http:\/\/ouraring.com\/product\/dexcom\/stelo-glucose-biosensor\" target=\"_blank\">Shop now<\/a>\r\n<\/div>\n<h2><b>Dicas de alimenta\u00e7\u00e3o para dormires melhor<\/b><\/h2>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Evita refei\u00e7\u00f5es pesadas perto da hora de deitar<\/b><span style=\"font-weight: 400;\">: Refei\u00e7\u00f5es pesadas aumentam o teu metabolismo e a tua frequ\u00eancia card\u00edaca em repouso antes de ires para a cama, acabando por prejudicar o teu sono. \u00c9 melhor evitares refei\u00e7\u00f5es pesadas e cheias de hidratos de carbono tr\u00eas horas antes da hora de deitar para dares ao teu corpo tempo para digerir.<\/span><\/li>\n<\/ul>\n<table style=\"border-collapse: collapse; width: 100%;\">\n<tbody>\n<tr>\n<td style=\"width: 100%; background-color: #e6ded3;\">\n<p class=\"p1\"><span class=\"s1\"><b>Dica de membro:<\/b> Deixa as <a rel=\"noopener noreferrer\" target=\"_blank\" href=\"http:\/\/ouraring.com\/blog\/oura-meals\">Refei\u00e7\u00f5es<\/a> da Oura mostrar-te como as tuas escolhas te est\u00e3o a dar energia para que possas sentir-te no teu melhor todos os dias. Resiste aos desejos e evita as quedas de energia, identifica desequil\u00edbrios nutricionais e mant\u00e9m-te no caminho para alcan\u00e7ares os teus objetivos.<\/span><\/p>\n<\/td>\n<\/tr>\n<\/tbody>\n<\/table>\n<ul>\n<li><b>Corta com a <a rel=\"noopener noreferrer\" target=\"_blank\" href=\"https:\/\/ouraring.com\/blog\/how-caffeine-impacts-sleep\/\">cafe\u00edna<\/a> depois do meio-dia<\/b><span style=\"font-weight: 400;\">: Tem consci\u00eancia de que os efeitos de uma ch\u00e1vena de caf\u00e9 ao final da tarde podem durar muito mais do que pensas. A cafe\u00edna pode <\/span><a rel=\"noopener noreferrer\" target=\"_blank\" href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC6292246\/\"><span style=\"font-weight: 400;\">causar<\/span><\/a><span style=\"font-weight: 400;\"> sono agitado e dificultar o adormecer. Tem em mente que refrigerantes, ch\u00e1 e at\u00e9 chocolate podem ter cafe\u00edna suficiente para fazer efeito. <\/span><b><\/b><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Evita usar vinho como aux\u00edlio para dormir<\/b><span style=\"font-weight: 400;\">: Apesar de o \u00e1lcool poder ajudar a descontrair antes de ires para a cama, demasiada quantidade pode <\/span><a rel=\"noopener noreferrer\" target=\"_blank\" href=\"https:\/\/ouraring.com\/blog\/how-does-alcohol-impact-oura-members\/\"><span style=\"font-weight: 400;\">roubar-te sono REM muito valioso.<\/span><\/a><span style=\"font-weight: 400;\"> Assim que os efeitos do \u00e1lcool se esvaecerem, \u00e9 mais prov\u00e1vel que acordes v\u00e1rias vezes durante a noite e tenhas um sono mais leve. <\/span><b><\/b><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Opta por snacks mais saud\u00e1veis para comer \u00e0 noite: <\/b><span style=\"font-weight: 400;\">Quando a fome chegar, n\u00e3o tens de ignorar os sinais do teu corpo. Escolhe um snack noturno mais saud\u00e1vel, com macronutrientes equilibrados, como uma <a rel=\"noopener noreferrer\" target=\"_blank\" href=\"https:\/\/ouraring.com\/blog\/bedtime-snack-recipes-for-better-sleep\/\">destas deliciosas ideias de snacks para a hora de deitar<\/a>.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Mant\u00e9m-te hidratado, mas tem em aten\u00e7\u00e3o a quantidade de \u00e1gua que bebes! <\/b>A desidrata\u00e7\u00e3o pode <a rel=\"noopener noreferrer\" target=\"_blank\" href=\"https:\/\/digitalcommons.wku.edu\/ijesab\/vol2\/iss15\/20\/\">prejudicar<\/a> a qualidade do sono. Mas beber muita \u00e1gua mesmo antes de ires para a cama tamb\u00e9m pode ter esse efeito! Evita beber \u00e1gua 30 minutos antes da tua hora de deitar, e se tiveres sede, bebe s\u00f3 uns golinhos. Evitas assim acordar durante a noite para ires \u00e0 casa de banho.<\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>A digest\u00e3o precisa de duas a tr\u00eas horas. <\/b><span style=\"font-weight: 400;\">O teu sistema digestivo \u00e9 geralmente mais <\/span><a rel=\"noopener noreferrer\" target=\"_blank\" href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/12184167\"><span style=\"font-weight: 400;\">eficiente<\/span><\/a><span style=\"font-weight: 400;\"> durante o dia. Tenta jantar duas a tr\u00eas horas antes de ires para a cama para dar tempo ao teu corpo de come\u00e7ar a digerir a tua refei\u00e7\u00e3o.\u00a0<\/span><\/li>\n<\/ul>\n<p><em>LER MAIS:\u00a0<a rel=\"noopener noreferrer\" target=\"_blank\" class=\"title-link\" href=\"https:\/\/ouraring.com\/blog\/8-foods-and-drinks-for-better-sleep-and-the-4-to-avoid\">8 alimentos e bebidas para melhorar o sono (e os 4 a evitar!)<\/a><\/em><\/p>\n","protected":false},"excerpt":{"rendered":"<p>Uma refei\u00e7\u00e3o tardia pode dificultar a capacidade de adormecer, e de continuares a dormir, porque interfere com o teu ritmo circadiano natural. Isto acontece porque a comida precisa de ser digerida, o que afeta as hormonas e ativa o metabolismo. Embora um lanche \u00e0 hora de deitar possa parecer tentador, se quiseres dormir bem, \u00e9 [&hellip;]<\/p>\n","protected":false},"author":70,"featured_media":999488,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"footnotes":""},"categories":[2317,2037,2227,2026],"tags":[],"reviewed-by":[],"class_list":["post-999485","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-nocoes-basicas-do-sono","category-saude","category-saude-metabolica","category-sono"],"acf":{"hipaa_compliant":false,"condensed_titles_for_the_app":"","show_updated_date":false},"yoast_head":"<!-- This site is optimized with the Yoast SEO Premium plugin v28.8 (Yoast SEO v28.8) - https:\/\/yoast.com\/product\/yoast-seo-premium-wordpress\/ -->\n<title>O impacto de uma refei\u00e7\u00e3o tardia no teu sono - Blogue THE PULSE<\/title>\n<meta name=\"description\" content=\"Refei\u00e7\u00f5es tardias? 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