Spain faces a persistent sleep problem: the Sociedad Española de Neurología estimates that 48% of adults do not achieve quality rest at night. Psychologist Nuria Roure points to morning routines as a potential contributor, saying habits in the first hours of the day may undermine efforts to sleep well. For context, the American Academy of Sleep Medicine and the Sleep Research Society recommend that healthy adults regularly get at least seven hours of sleep. Their consensus statement says, “Healthy adults get seven or more hours of sleep per night to promote optimal health.” Sleep duration and reported sleep quality are different measures, but both underscore the importance of consistent, restorative rest.
One of the most overlooked issues is inconsistent wake-up times. While many Spaniards try to maintain a regular bedtime, Roure stresses that waking at different hours, especially on weekends, can disrupt the body's internal clock and make it harder to fall asleep on Sunday nights. She recommends keeping the difference within one hour, even on days off. Sleep clinicians also emphasize regularity: keeping sleep and wake times consistent through the week helps align the sleep schedule with the circadian rhythm. A weekend shift can create a social-jet-lag effect, although the one-hour limit is a practical target, not a universal clinical rule.
Another common mistake is reaching for the mobile phone immediately after waking. Roure advises spending the first 30 minutes of the day without screens, focusing instead on breakfast or on stretching and breathing exercises. Circadian guidance puts particular emphasis on the timing and intensity of light: the suprachiasmatic nucleus, the brain’s basic clock, receives light signals through the eyes and helps regulate melatonin and the sleep/wake cycle. A screen-free interval may be a useful routine for some people, but the established circadian principle is to get light in the morning and limit bright light late in the evening. Early-morning phone use is not, by itself, a universal sleep-disrupting factor.
Skipping breakfast or delaying the first meal is also flagged as a risk. Roure recommends eating within the first hour after waking to activate metabolism and help synchronize hunger and energy patterns with sleep cycles. Meal timing can influence circadian rhythms, but this specific one-hour schedule is best understood as her practical advice, not a settled universal sleep-health standard. Regular wake times and appropriately timed light are more firmly established anchors for circadian alignment.
Exposure to natural light in the morning is another often-neglected factor. Roure recommends 10 to 15 minutes of daylight, regardless of the weather, to signal that the day has begun. Light entering the eyes helps set the body clock: morning light generally shifts it earlier, while bright evening light tends to shift it later. A 2022 expert consensus for healthy adults with daytime schedules described lighting targets of at least 250 lux melanopic equivalent daylight illuminance during the day, no more than 10 lux in the three hours before bed, and no more than 1 lux in the sleep environment. These are light-level targets, not equivalent to a fixed outdoor exposure time. Daylight intensity varies by location and season, with weather and shade also affecting exposure.
Finally, starting the day with negative news or stressful emails can trigger the body's alert system, raise stress levels, and set a tense tone for the day. Roure suggests keeping the first half hour of the morning free from digital stress. That advice complements the circadian focus on light by addressing the emotional and attentional demands of a morning routine.
These recommendations come as Spanish authorities and experts continue to address work-life balance and daily routines. For example, recent initiatives in Barcelona have encouraged companies to adopt flexible schedules and telework to improve family life and well-being, as detailed in this report on new work-life balance measures.
Roure emphasizes that improving sleep quality does not require drastic changes. She suggests correcting one habit at a time and observing the impact. Poor sleep is associated with health risks, including reduced productivity and higher stress levels. The World Health Organization has identified sleep disorders as a growing public health concern in Europe. In Spain, sleep clinics have reported a steady rise in consultations over the past decade, reflecting the impact of disrupted routines. Addressing morning habits may offer a practical starting point for people seeking better rest.
