Every time you try to steal minutes from sleep, remember that to wake up like a rose you have to sleep well. PHOTO: Cottonbro Studio/Pexels.
The myth that has kept us from sleep
Some wake up refreshed after a short night, while others drag fatigue after a long one. Sleep, like much of what is human, does not work the same for everyone
By Amor Sáez
August 23, 2026 / 08:00
Forty-eight percent of the adult population in Spain do not get quality sleep, and more than 4 million suffer from some kind of chronic or serious disorder. However, only 10% are diagnosed, according to data from the Spanish Neurology Society (SEN).
These figures reveal a underlying problem: prolonged sleep deprivation, that is, sleeping less than 6 hours a day for a decade, can reduce life expectancy by up to one year, due to its impact on the cardiovascular and metabolic systems. “It favors poorer regulation of glucose, increases blood pressure, raises appetite (especially for foods high in sugar and fat) and makes weight control more difficult. It also affects the immune system, worsens memory, concentration, and mood, and reduces the body’s physical recovery capacity,” corroborates and adds Antelm Pujol Calafat, specialist in Endocrinology and Nutrition.
Another matter is that everyone is expected to sleep the eight canonical hours that we are always told about.
Quality and Regularity
Equally important is raising awareness that people must sleep for health reasons, to the extent that we have normalized the idea of eight hours of sleep as the gold standard of restorative rest. But sleeping less can be as bad as sleeping too much.
Not to mention that quality matters more than quantity.
A restorative and high-quality rest must have an adequate duration, deep and uninterrupted quality, and maintain a regular schedule (including weekends). A study published in the journal Nature assigns hours and minutes to the optimal duration of nocturnal sleep. “Hundreds of thousands of people were analyzed, and they observed that those who slept roughly between 6.4 and 7.5 hours on average showed more favorable biomarkers of biological aging,” says endocrinologist Pujol Calafat.
Women may need a little more
Now, this does not mean that between 6.4 and 7.5 is a magical range, nor that everyone should sleep exactly that amount. “The best results, in terms of cognitive function and healthy aging, are seen in an intermediate range, approximately between 6 and 8 hours. Hence some analyses specify the most favorable window around 6.4 to 7.5 hours, though it is a population average and not a rigid recommendation,” warns Vicente Mera, antiaging expert and medical advisor at Kobho Labs.
In the specific case of women, this range may vary. “Those differences can be somewhat more pronounced. Although the general recommendations are the same as for men, several studies suggest that many women may need slightly more hours of sleep, especially during stages such as pregnancy, the postpartum period, or menopause (they may increase their rest needs or experience more fragmented sleep).
To this, add that they tend to report sleep quality problems more frequently. “And this means that, in practice, the effective rest is lower,” notes Dr. Mera.
Dreaming Without Obsessions
Not only women, but adolescents, athletes, and the sick also need more hours of sleep. “Teenagers need more hours than adults (between 8 and 10 because their brains and bodies are still developing). Athletes with intense training usually benefit from sleeping longer, since sleep is key for muscle recovery and performance. Furthermore, during an infection or illness it is common for the body to demand more sleep as part of the recovery process,” points out the antiaging expert Vicente Mera.
More than fixating on a specific figure, endocrinologist Pujol Calafat proposes asking yourself: Do I wake up rested? Do I have energy during the day? Do I maintain good physical and mental performance? Those questions will give you the measure of whether your rest has been sufficient or if you have fallen short.
What measures to adopt to achieve quality sleep
Beyond the number of hours, sleep quality depends largely on habits.
- Regular schedules: try to go to bed and wake up at roughly the same time every day, including weekends.
- Natural light: expose yourself to natural light in the morning, reduce artificial light at night, especially screen use at least one hour before bed, to synchronize the circadian rhythm.
- Proper environment: keep the bedroom dark, quiet, and at a comfortable temperature.
- Light dinner: avoid heavy dinners, caffeine and alcohol before going to sleep.
- Regular exercise: never intense two to three hours before bedtime.
Nutraceuticals to sleep better
Some have shown usefulness as support, provided they are used under medical prescription and in an appropriate way. “These products do not replace good sleep hygiene. They are a supplement,” warns Dr. Vicente Mera.
- The melatonin. “It is not a true sedative, but a hormone that regulates the sleep-wake cycle. It is usually recommended in low doses, between 1 and 3 milligrams, and should be taken 30 to 60 minutes before bed,” explains this expert.
- The magnesium. “It can favor relaxation and improve sleep quality, generally in doses between 200 and 400 milligrams,” says Dr. Mera.
- The valerian, passionflower or chamomile. “They have a mild effect and can help in cases of mild nervousness,” he continues.
- The ashwagandha, tryptophan or 5-HTP. “They act on stress or on the synthesis of serotonin and melatonin,” he concludes.
