Overview

• Official figures show that only half of Spaniards achieve recommended sleep durations and about 4 million suffer from sleep disorders.
• Cardiologist José Abellán asserts that sleep is a biological necessity regulating blood pressure, heart rate and hormones and shares practical daytime and nighttime routines to improve rest.
• Neurologist Pedro Schestatsky warns that chronic sleep deprivation impairs the brain’s glymphatic cleaning system, leading to toxin buildup and increased Alzheimer’s risk.
• Schestatsky also highlights that sleep apnea causes nocturnal hypoxia and brain inflammation, and he recommends routine evaluation for early Alzheimer patients.
• Experts advise maintaining consistent sleep schedules, avoiding screens before bed, limiting caffeine and alcohol intake and creating cool, quiet environments to enhance restorative sleep.