In Catalonia, many people wake up feeling tired even after a long night in bed, and sleep expert Dr Eduard Estivill says the reason is often quality, not quantity. Speaking on the podcast La fórmula, he said the brain needs the right conditions to slow down before sleep begins.
He linked poor rest to long working days, stress, screen exposure, artificial light, worries and the difficulty of switching off at night. When the brain stays active, he said, the body may not reach the deep sleep stages needed for proper recovery.
Dr Estivill said waking up tired is not necessarily a personal failing. His advice is to prepare for rest before getting into bed, so the mind can move into a calmer state. He also said sleeping many hours does not guarantee energy recovery if the sleep itself is light or broken.
He recommended a short period of calm before bed, warm lighting in the evening and less screen use, especially later in the day. He also suggested ending the day with a simple one-minute breathing pause, to give the body a clear signal that it is time to stop.
The expert also warned that alcohol and cannabis can reduce sleep quality, even if they seem to help people fall asleep. He said they can interrupt deep sleep phases and leave people more tired the next day.
Dr Estivill also urged caution with viral sleep tricks such as mouth tape, nasal strips or coloured glasses. He said these may create a false sense of control, but do not solve the underlying problem. For readers following health coverage across Catalonia, see our news page for more updates.