"Don't lie down or adopt a lying position during the day": cardiologist José Abellán's trick for beating insomnia

Insomnia is the most common sleep disorder in the general population and one of the most common reasons for consultation in sleep units in Spain. Depending on the definition used, its prevalence ranges from 5 to 50 percent of the general population, with a higher prevalence among women.

As explained by the Spanish Sleep Society , the inability to initiate and/or maintain sleep, as well as early awakening or unrefreshing sleep, has a significant impact on a patient's subsequent waking life and can cause multiple disorders that affect quality of life. Cardiologist José Abellán discusses this, insisting that "the trick to better rest may lie more in your day than your night."

Heat kills and every year more

Poor sleep and its connection to certain diseases

As numerous studies have shown, more than half of the population suffers from some degree of insomnia, a silent problem that directly affects the health of millions of people around the world. A good night's sleep isn't a luxury, but a biological necessity that we should take seriously to avoid illness.

Poor quality sleep, further fueled by high nighttime temperatures, leads to a severe lack of energy the next day and a low mood. As a general rule, experts recommend sleeping between 7 and 9 hours, and a lack of sleep is associated with certain diseases, especially cardiovascular diseases.

Poorer work performance, worse driving reflexes, the risk of mental illnesses such as depression or anxiety , increased weight gain, a weakened immune system, premature aging, and chronic conditions such as high blood pressure or heart disease are some of the possibilities if we don't get a good night's rest.

This is how we can improve rest according to cardiologist José Abellán

Once we've detected that we're not sleeping well, the first step is to see a doctor to develop a plan that works. Cardiologist José Abellán publishes a series of tips on his social media for getting a good night's rest , and begins by making it clear that "rest is not a luxury, and a common mistake in society is to think that resting is a waste of time ."

"Sleeping well regulates blood pressure, heart rate, and the hormonal system, all of which are essential for cardiovascular health. The first essential measure for the expert is not to lie down during the day. " Don't lie down if you're not going to sleep, or adopt a lying position during the day, because you won't rest at night." This seemingly harmless gesture could disrupt natural sleep cycles.

Other recommended measures include exposing yourself to sunlight in the morning to synchronize your body's internal clock; staying active throughout the day, avoiding intense exercise in the late afternoon; avoiding heavy, late dinners (digestion slows down at night) ; keeping your bedroom cool (20-21 degrees); reducing exposure to blue light from electronic devices at night; and drinking a herbal tea as a relaxing ritual before bed.

References

Maurice M. Ohayon, Teresa Sagales. 'Prevalence of insomnia and sleep characteristics in the general population of Spain'. Published in National Library of Medicine. PMID: 21093362. Accessed online at https://pubmed.ncbi.nlm.nih.gov/21093362/ on July 10, 2025.