Lorraine Williamson
Spain’s cultural relationship with sleep is once again in the spotlight, as new research reveals worrying national trends. Despite a tradition of late meals and even later bedtimes, more than 60% of the population is not getting enough sleep.
Alarmingly, 43% of Spaniards report symptoms of insomnia. According to recent estimates, Spain’s gross domestic product (GDP) could grow by more than 1% if the average adult slept between six and eight hours a night.
Lifestyle, climate, and culture delay bedtimes
A combination of environmental and social factors contributes to Spain’s widespread sleep deficit. Long hours of sunshine, high evening temperatures, and a vibrant late-night culture shift key daily routines.
Many Spaniards eat after 9.00 pm and stay active well into the evening. Television viewing, socialising, and digital screen use often stretch into the early hours. These patterns begin in childhood and continue into adulthood.
Health implications of inadequate sleep
Insufficient sleep is linked to a range of serious health issues, including cardiovascular disease, obesity, type 2 diabetes, and mental health problems. It can also impair cognitive functions such as memory and decision-making.
Those who sleep well tend to have stronger immune systems and better emotional resilience. Improved sleep could help reduce the burden on Spain’s public health system while enhancing workplace productivity and academic performance.
The sleep pyramid: A four-step plan for better rest
In response to the national sleep crisis, the Spanish Society of General Practitioners (SEMG) and the Sleep Alliance have developed a “sleep pyramid.” This four-level model offers practical, evidence-based recommendations to improve sleep habits in Spain.
Level 1: Respect circadian rhythms
Maintain a consistent sleep-wake schedule and have dinner early. Going to bed with digestion already complete helps promote restful sleep.
Level 2: Build healthy daytime habits
Eat a balanced diet, stay hydrated, and exercise—ideally finishing any physical activity at least two to three hours before bed. A short siesta of no more than 30 minutes is acceptable.
Level 3: Optimise the sleep environment
Ensure your bedroom is quiet, dark, and at a comfortable temperature. Reducing noise and light supports uninterrupted rest.
Level 4: Prepare for sleep properly
Wind down with calming activities like reading or soft music. Avoid screens, arguments, or emotionally charged discussions. If sleep doesn’t come, don’t force it—get out of bed and try again later.
Spain’s reliance on sleeping pills
Many Spaniards turn to benzodiazepines to fall asleep, often without medical oversight. These medications can impair memory, concentration, and long-term brain function. They are also habit-forming.
Although safer alternatives to treat chronic insomnia exist—such as cognitive behavioural therapy—these treatments are not currently reimbursed through the Spanish public healthcare system.
Promoting a national sleep strategy
Experts are calling for public awareness campaigns and reforms that promote healthier sleep behaviours. Spain’s sleep habits are not just a cultural trait—they are a public health and economic issue.
As awareness grows, integrating scientifically backed approaches like the sleep pyramid could help shift routines. Encouraging earlier evenings and reducing reliance on medication may ultimately benefit both personal well-being and national productivity.
Spain leads Europe in stress and other psychological distress