More and more people are admitting they aren't getting enough rest , but many still see sleep as secondary to work, social life, or screen time. However, experts in Europe and Spain insist that sleeping well is as important as eating healthily , and that neglecting rest has a high cost for both health and society.
To mark World Sleep Day , celebrated annually on the Friday before the spring equinox in the Northern Hemisphere, various scientific organizations, patient associations, and healthcare professionals have taken the opportunity to remind everyone that sleep is a basic biological need , not a luxury. In this context, data, campaigns, and initiatives have been disseminated that focus on how we sleep and what habits truly help improve rest.
A day to take rest seriously
This event is promoted by the World Sleep Society and sleep medicine organizations worldwide. Its aim is to raise awareness about sleep disorders and their consequences , promote prevention, and encourage proper diagnosis and treatment. In Spain, scientific societies such as the Spanish Society of Neurology and the Spanish Sleep Society , patient associations, and organizations like the Alliance for Sleep and the Spanish Sleep Association (ASENARCO) have joined the initiative with educational activities.
According to data from the Spanish Society of Neurology , approximately 48% of the adult population and up to a quarter of children experience sleep problems. It is estimated that between 30% and 40% of adults have difficulty falling or staying asleep, and around 10% suffer from chronic insomnia . Meanwhile, European reports indicate that insufficient sleep is associated with an increased risk of cardiovascular and metabolic diseases, as well as mood disorders.
In countries like Spain, lifestyle doesn't help either. Late dinners , long working hours , and intensive use of electronic devices until late at night delay the start of sleep, reduce the number of hours of rest, and make it difficult for sleep to be truly restorative. Many adults admit to sleeping between six and seven hours , below the usual recommendations of seven to nine hours per day for adults.
Sleep, a pillar of physical and mental health
Experts remind us that sleep is not a passive state . While we sleep, the brain and the rest of the body carry out processes essential for memory, learning, and emotional regulation . Memories are consolidated, recent experiences are organized, and repair mechanisms are activated, allowing us to maintain physical and psychological balance. These benefits are extensively described in articles about restorative sleep.
Sleeping between seven and nine hours regularly helps strengthen the immune system , promotes better cognitive performance, and helps regulate hormones linked to appetite and metabolism , such as ghrelin and leptin . Adequate rest has also been shown to play a role in regulating blood pressure and heart rate , protecting long-term cardiovascular health.
On an emotional level, sufficient sleep is associated with lower levels of cortisol —known as the stress hormone—and a reduced risk of anxiety and depression . Professionals emphasize that the relationship is bidirectional: poor sleep can increase vulnerability to mood disorders, and these, in turn, tend to worsen sleep quality, creating a cycle that is difficult to break without intervention.
Institutions like INECO , a center specializing in mental health and neurology, emphasize that forcing sleep is usually counterproductive . As their sleep medicine experts explain, rest occurs when certain physiological and environmental conditions are present; the more one tries to "force" the body to sleep, the more arousal increases and the harder it becomes to fall asleep.
Most common sleep disorders
In the context of World Sleep Day, many initiatives have sought to highlight the high prevalence of sleep disorders . Among the most common problems are insomnia , obstructive sleep apnea , restless legs syndrome , excessive daytime sleepiness , and other conditions that disrupt the normal sleep pattern.
Insomnia is by far one of the most widespread disorders. It can manifest as difficulty falling asleep, frequent awakenings during the night, or a feeling of unrefreshing sleep. Far from being a simple nighttime inconvenience, it affects daily functioning : it reduces concentration, hinders decision-making, increases irritability, and fosters presenteeism, where a person goes to work but performs well below their potential.
Another very important problem is sleep apnea , characterized by repeated pauses in breathing during the night. These interruptions cause drops in oxygen levels and micro-arousals that disrupt sleep, although the person is not always aware of it. In the long term, untreated sleep apnea is associated with hypertension, metabolic disorders, obesity, and an increased risk of accidents related to sleepiness.
Conditions such as narcolepsy —extreme daytime sleepiness and sudden sleep attacks—and restless legs syndrome , in which the urge to move the limbs, accompanied by unpleasant sensations, makes it difficult to fall asleep, are also described. All of these conditions have in common that they directly impact quality of life and require professional evaluation for proper diagnosis and treatment.
When poor sleep becomes a social problem
It's not just individual health that's at stake. The Sleep Alliance has launched initiatives like the National Sleep Bank , which aims to highlight the extent of sleep deprivation in the Spanish population. Various studies estimate that almost half of Spaniards suffer from insomnia , with a clear impact on productivity and healthcare spending.
A RAND Europe analysis estimates that lost productivity associated with poor sleep could cost Spain around €12.000 billion annually . This is in addition to the costs stemming from traffic accidents related to fatigue. Data from the Spanish Directorate General of Traffic (DGT) indicates that tiredness is involved in nearly 30% of serious accidents , and that reducing sleep to four or five hours significantly increases the risk of having a road accident.
The healthcare system is also feeling the impact. Each year, more than €100 million is spent on benzodiazepines to treat insomnia, even though experts point out that these drugs do not address the root cause and can lead to dependence, cognitive impairment, and an increased risk of falls , especially in older adults. Therefore, scientific societies insist that their use should be limited in duration and always under medical supervision.
In this context, numerous specialists are calling for sleep to be considered a public health priority . Promoting more reasonable working hours and educating people about sleep hygiene from an early age are seen as key measures to reduce not only the burden of disease, but also the economic and social costs associated with poor sleep.
Spaniards and rest: what the data says
Several recent reports have analyzed how Spaniards sleep. The Second Survey of Self-Care in Spain , promoted by the association ANEFP , reveals that only around 38% of the population maintains regular sleep schedules , a habit that experts consider fundamental for quality rest.
Among young people, behaviors are somewhat more aligned with better sleep hygiene, although still insufficient. Approximately 20,7% of young people read before bed , and 19,4% avoid using screens in the hour before going to sleep. Both practices are associated with falling asleep more easily and fewer nighttime awakenings.
The report also shows that 17,5% of Spaniards sleep more than eight hours on weekends , a strategy many people use to compensate for the lack of sleep accumulated during the week. However, experts warn that sleeping a lot on just a few days doesn't correct sleep debt or disrupt the biological clock. When schedules change abruptly, what some describe as "social jet lag" appears—a desynchronization between the body's internal rhythms and daily obligations.
Added to this is the difference in patterns between countries. In Spain, it's common to eat dinner late and stay up late into the night , which limits the amount of sleep available. Many people admit to going to bed after midnight and getting up early for work, which ends up normalizing constant tiredness.
Age, hormones, and other factors that complicate sleep
Experts in chronobiology and integrative nutrition point out that sleep quality changes with age . From the age of 40, the amount of deep sleep —the most restorative type—tends to gradually decrease, while nighttime sleep fragmentation increases. This results in poorer muscle recovery, greater difficulty regulating metabolism , and, in many cases, increased sensitivity to stress.
In women, the transition to menopause adds an additional factor. Progesterone , a hormone linked to relaxation and the GABA system, begins to fluctuate and decline even before menstrual cycles are clearly disrupted. When this happens, the calming effect diminishes, and sleep tends to become more superficial, with increased awakenings and a greater susceptibility to stress disrupting rest.
Later on, the drop in estrogen levels can affect the regulation of body temperature. This is when hot flashes and night sweats become more frequent , disrupting the deep stages of sleep. Many women report that, even while maintaining the same routines as years ago, they wake up more often and feel less refreshed the next day.
Taken together, these changes make the body less tolerant of short or fragmented nights. Experts emphasize that, after a certain age, the body needs more precise sleep patterns : more stable schedules, earlier and lighter dinners, adequate exposure to natural light in the morning, and less screen time at night.
Key habits for better sleep: sleep hygiene
Although some disorders require specific medical treatment, a significant portion of sleep problems are related to unhealthy daily habits . This is why many experts emphasize the importance of sleep hygiene , that is, the set of routines that facilitate quality rest.
One of the most frequently mentioned pillars is maintaining regular bedtimes and wake-up times , including weekends. Stabilizing sleep patterns helps synchronize the internal biological clock and makes it easier for sleep to occur more naturally. At the same time, it's recommended to gradually reduce stimulation in the last hour of the day, opting for calming activities and soft lighting that signals to the brain that it's time to rest.
Another key aspect is screen time . The blue light emitted by mobile phones, tablets, and computers can delay the release of melatonin, the hormone that signals to the body that it's time to sleep. Sleep health guidelines recommend avoiding electronic devices at least an hour before bed , and even leaving your phone outside the bedroom to avoid the temptation to check social media or emails at the last minute.
Diet also plays an important role . Large, heavy dinners, especially those high in fat or spicy foods, as well as alcohol consumption , can disrupt sleep and increase the likelihood of nighttime awakenings. As an alternative, it is recommended to opt for light meals with foods rich in tryptophan (such as fish, eggs, tofu, or white meat) combined with vegetables, leaving at least three hours between dinner and bedtime.
The bedroom environment and the pre-dormitory rituals
Sleep medicine specialists agree that the bedroom should become a space associated almost exclusively with rest . This means avoiding using the bed as an office, study area, or leisure space, since this mix of functions makes it difficult for the brain to associate that environment with relaxation. Ideally, the room should be kept dark, quiet, and at a comfortable temperature , around 18-21 degrees Celsius (64-70 degrees Fahrenheit).
Small details, like airing out the room before bed or checking the condition of the mattress and pillow, can make all the difference. An unsuitable mattress, a pillow that's too high or too low, or bedding that doesn't breathe well can cause aches, discomfort, and micro-awakenings that the person sometimes doesn't even remember in the morning, but which detract from the quality of their sleep.
Many guides recommend creating a bedtime ritual to help you wind down: a warm shower, some reading, gentle stretching , breathing exercises, or simple skincare before bed. These routines, repeated day after day, act as a "signal" to the body that the day is over and it's time to disconnect.
When your mind is filled with ideas or worries after turning off the light, it can be helpful to keep a notebook by your bed to jot down to-do lists or worrisome thoughts. Some studies suggest that writing them down briefly reduces the feeling of having to remember everything and decreases the time it takes to fall asleep.
In noisy or brightly lit environments, items like earplugs, eye masks, or blackout curtains can be helpful. Some people also find white noise or soft ambient sounds useful for masking specific noises and creating a more stable environment.
Nutrition, exercise, and other support
Scientific evidence supports the idea that sleep is built throughout the day. Staying physically active , with regular exercise, improves sleep quality and helps regulate biological rhythms. However, more intense workouts should be avoided in the hours before bedtime, as they can raise arousal levels too much and make it difficult to fall asleep.
The consumption of caffeine and other stimulants is another factor to monitor. The effects of coffee, tea, some energy drinks, pure cocoa, or certain colas can last between six and eight hours, so it's advisable to limit their intake to the first half of the day. At night, it's also recommended not to drink excessive amounts of fluids to avoid sleep interruptions caused by frequent trips to the bathroom.
In the realm of herbal teas and gentle remedies , plants such as valerian, hops, lemon balm, passionflower, and rooibos are traditionally used for their relaxing properties. Their effect is usually moderate, and in many cases, they work best when incorporated into a consistent nighttime relaxation routine. Options like natural cherry juice or certain scents in bedding have also become popular, provided they are used sparingly.
Regarding melatonin supplements and other sleep aids, professionals emphasize that, while they can be helpful in specific situations—such as jet lag, shift work, or periods of stress—it is always advisable to consult a healthcare professional before using them. The dosage, timing, and duration of treatment should be tailored to each individual case.
When sleep problems persist for weeks, affect daily functioning, or are accompanied by other symptoms (loud snoring, pauses in breathing, marked daytime sleepiness, significant mood swings), the general recommendation is to seek professional guidance . In many cases, cognitive behavioral therapy for insomnia and other non-pharmacological approaches have proven very effective in improving sleep patterns and reducing dependence on medication.
Campaigns, partnerships and messages in Spain
To mark World Sleep Day, several Spanish organizations have launched messages and campaigns focusing on the importance of healthy sleep habits . ASENARCO , a member of COCEMFE, has set up information tables in Zaragoza hospitals to provide patients, professionals, and visitors with practical recommendations on how to improve sleep.
Other organizations, such as home respiratory therapy companies, have used the occasion to remind people of the importance of detecting sleep apnea and seeking medical attention if they experience symptoms such as frequent awakenings with a feeling of suffocation, loud snoring, or persistent fatigue despite sleeping for many hours. In these cases, treatments like CPAP therapy (which keeps the airways open during the night) can significantly improve sleep quality and reduce cardiovascular risks.
Self-care organizations, such as ANEFP , have emphasized that prioritizing sleep is also a form of self-care . Through their reports and social media campaigns, they stress the need to review nighttime routines, regulate screen time, and reintroduce pre-sleep activities that promote relaxation, such as reading or relaxation techniques.
Meanwhile, professionals from various healthcare fields—from nurses specializing in sleep disorders to hospital units dedicated to sleep medicine—emphasize that nighttime rest should not be trivialized or postponed until "whenever possible ." Remembering, especially on this day, that sleeping well is essential for "living better" helps to place sleep in its rightful place within healthy lifestyle habits.
In light of all this data and these recommendations, World Sleep Day serves as a reminder that there is no complete health without adequate rest . Taking the time to review schedules, limit screen time, adjust dinners, take care of the bedroom environment, and seek professional help when necessary can make a real difference in daily energy levels, emotional well-being, and the prevention of many long-term illnesses.
