Marta Rubio: “Most young people experience insufficient and poor quality sleep”

How do young people in Spain sleep?

The truth is that most do not experience quality sleep; just 2 out of every 10 report sleeping well and enough. On the contrary, 3 out of every 10 do not sleep enough, meaning fewer than 7 hours, while the majority – 80% – exhibit some symptoms of insomnia, such as difficulty initiating or maintaining sleep, or waking up earlier than desired. Naturally, these issues manifest in their daily lives as fatigue or irritability, among the most common consequences. We've also discovered that 12% of young individuals meet the criteria for chronic insomnia disorder, despite only 4% receiving a diagnosis from a doctor.

How do lifestyle habits affect sleep quality?

Habits actually have a direct influence. For example, we know that maintaining regular schedules and being exposed to natural light during the day helps synchronize our circadian rhythm. Additionally, establishing a relaxing routine before bedtime, reducing noise and artificial light, also promotes the secretion of melatonin, the hormone essential for the physiological induction of sleep. There are other factors that also contribute to quality sleep, such as regular exercise.

Are we sleeping less and worse than a few years ago?

Undoubtedly, and this is largely attributed to our lifestyle. Work, social, and family pressures make it challenging to maintain healthy sleep habits. There’s also greater use of electronic devices with screens and a plethora of digital entertainment options. Today we have greater access to knowledge about sleep through social media and scientific dissemination, and I think we need to leverage this information for our benefit.

What factors do you believe have the greatest impact?

While there’s a genetic component that may predispose us to develop sleep-related symptoms, environmental factors play a crucial role, which we can normally control. These include stress levels and lifestyle choices such as schedules, exercise, diet, and substance use.

What are the most common health consequences of inadequate sleep? 

In the short term, inadequate sleep primarily results in physical symptoms such as fatigue, headaches, and a weakened immune system. Poor sleep also negatively impacts the prefrontal cortex, leading to cognitive consequences including decreased attention, increased likelihood of mistakes and poor decision-making, and other psycho-behavioral effects such as increased irritability, impulsivity, lack of self-control, and worsened mood. In the long term, sleeping fewer than 6 hours increases the risk of cardiovascular, metabolic, and neurodegenerative diseases, as well as anxiety and depression.

When it comes to disorders, which ones have seen the most growth in recent years? Why is that? And who are most at risk of suffering from them?

Insomnia has seen the most significant increase, especially during the pandemic, which marked a turning point. Since then, this disorder has persisted due to rising stress levels, excessive technology use, and underlying mental health conditions, which serve as perpetuating factors. Women, older individuals, those with lower socioeconomic status, and individuals with mood disorders or a family history of insomnia are at greater risk of experiencing it.

The report also presents intriguing data on Spain's autonomous regions. What statistic caught your attention the most? 

I was struck by the fact that certain coastal or island regions have more irregular and nocturnal work schedules, potentially due to higher levels of tourism, although this hypothesis would require further sociological investigation. Interestingly, this directly correlates with insufficient sleep. I was also struck by the increased prevalence of chronic insomnia disorder in Catalonia. Despite having no worse habits than other regions, Catalonia reports higher levels of stress and despondency.

What do you recommend as an expert to sleep better?

Aim to sleep between 7 and 9 hours, maintain a consistent schedule throughout the week, avoid screens for at least half an hour before bedtime, ensure exposure to natural light during the day, get enough physical exercise, and avoid toxic substances such as tobacco or alcohol.

And how do you suggest one can better manage a day following a poor night’s sleep?

First and foremost, I advise against driving and making important decisions. To cope better throughout the day, it's helpful to consume some stimulating beverages like coffee or tea, but in moderation, avoiding them 5 or 6 hours before bedtime. Taking a short nap, around 10 to 15 minutes, going for a walk in the sunlight, and not delaying bedtime to recover and prevent further sleep debt.

Is it better to sleep alone or with a partner?

I believe that sleeping with a partner offers emotional benefits, and some studies show that sleep quality is improved, especially when both individuals share healthy sleep routines and habits, which are key to experiencing a protective effect. However, sleeping with someone who has conditions such as obstructive sleep apnea, sleepwalking, or REM sleep behavior disorder can negatively impact rest. It is important to consult a doctor to identify and address any sleep disorders and, of course, to create personal conditions conducive to restorative sleep.

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