Overview
- Pablo Ferrero, a neurologist and sleep medicine specialist, recommends aiming for seven to eight hours of night sleep and using short naps rather than long ones to protect the circadian rhythm.
- He cites a 26‑minute 'power nap' guideline attributed to NASA as an ideal brief nap length and warns that long weekend naps will not fix weekday sleep debt.
- Ferrero advises keeping the bedroom cool (about 19–21°C), fully dark, and avoiding blue light from screens because a lower core temperature and intact melatonin secretion help the brain enter deep sleep.
- For bedding, he urges testing mattresses in store for 15–20 minutes, choosing zoned or 'pantografiado' foam to let hips and shoulders sink, and using ergonomic two‑height pillows to support the neck.
- He recommends sleeping without clothes when there are no medical contraindications, using cool natural‑fiber sheets and steady white‑noise sources to mask disruptions, and notes that people with snoring or apnea should seek medical advice.