José Abellán, cardiologist: "People who don't get enough rest have a higher risk of cardiovascular events."

Poor and poor sleep has become an invisible epidemic affecting the heart, brain, and mood . As the daily pace accelerates, sleep hours shorten and the quality of rest worsens, with millions of people trapped in a cycle of insomnia , fatigue, anxiety , and stress . Lack of sleep, far from being a minor annoyance, is one of the factors that most impact our overall health.

The medical evidence is clear: getting enough rest reduces inflammation, regulates blood pressure, and protects the cardiovascular system . In fact, sleeping between seven and nine hours regularly not only improves concentration and mood , but can help prevent arrhythmias , hypertension, and even heart attacks . Every night of restful sleep is, in fact, a direct investment in longevity and quality of life.

Despite all this, many people still view rest as a waste of time. Excessive screen time, chaotic routines, and the belief that sleep is a luxury during productive times contribute to entrenching bad habits that harm the body. Faced with this growing problem, a popular Murcia doctor wanted to remind us why good sleep is a medical priority and what strategies can make a difference.

The keys to sleeping well from cardiologist José Abellán

Cardiologist José Abellán , author of the book What Your Heart Expects from You , warns that poor-quality sleep isn't just a temporary inconvenience, but a real risk to the heart. In his clinical practice, he has observed that patients with sleep disorders have more inflammation, poorer blood pressure control, and a higher incidence of heart disease.

That's why he insists that rest should be understood as a preventive tool, just as important as diet or exercise . In his practical recommendations, Abellán shares concrete and realistic tips that he has found effective with his patients:

• Don't lie down if you're not going to sleep : Lying on the couch or in bed during the day alters the mental association between bed and sleep.
• Take advantage of natural morning light : early morning sunlight acts as a biological alarm clock that regulates your internal clock and improves melatonin production at night.
• Exercise, but not too late : Physical activity is recommended, but if done late in the day, it can activate the nervous system and make it difficult to sleep.
• Avoid heavy and late dinners : Eating a lot at night forces the body to digest instead of resting.
• Keep your room cool : The ideal temperature for sleeping is around 20 or 21 degrees.
• Turn off screens at least an hour before : Blue light from mobile phones and tablets delays the secretion of melatonin, the sleep hormone.
• Establish a relaxing ritual : A herbal tea, a book, or breathing exercises can help signal to your body that it's time to unwind.

Abellán emphasizes that the real mistake is focusing only on the night. In his opinion, " the trick to better rest may lie more in your day than in your night ," because daytime habits (from sun exposure to stress management) largely determine the quality of rest. His approach isn't based on quick fixes, but on building a consistent routine that allows the body to regain its natural rhythm . Sleeping well isn't a modern luxury: it's the first step in taking care of your heart.