Article written by
Dra. Patricia Núñez de Aysa
Medical specialist in sports medicine and rehabilitation · Co-founder of tres60
In 30 seconds
Between 20% and 27% of Spanish adults experience insomnia. Nearly 45% do not feel rested upon waking up. Not sleeping well is not a minor inconvenience: it impairs the brain, increases cardiovascular risk, dysregulates hormones, weakens the immune system, and doubles the risk of depression. The good news: there are strategies with real evidence — sleep hygiene, supplements like melatonin and magnesium — that work. This article explains what happens to your body when you don't sleep well and what you can do about it.
There is a health problem that affects one in four adults in Spain, which increases the risk of heart attack, impairs the brain, alters metabolism, weakens defenses, and doubles the risk of depression. A problem that most people have been normalizing for years because "everyone sleeps badly anyway."
It's called insomnia. And it's not a minor inconvenience.
Getting little sleep has become a kind of social badge — a sign of productivity, commitment, of having a lot on your plate. But biology doesn't negotiate. What happens in your body every night you don't rest well is a cascade of silent damage that accumulates for years, sometimes decades, before the first clear symptom appears.
This article is not meant to scare you. It's to help you understand why sleep is so important, what science says about its real consequences, and what tools you have today to improve your rest.
Insomnia in Spain: A public health problem we don't see
The data is compelling. Approximately 20-27% of Spanish adults show symptoms of insomnia according to the most recent epidemiological studies (Ohayon & Sagales, 2010; Jiménez-Vaquero et al., 2025). It's not a marginal problem: it affects more than ten million people in our country.
But clinical insomnia is just the tip of the iceberg. Nearly 45% of Spanish adults report feeling little or not rested after sleeping, and 8.6% sleep less than six hours per night, a figure directly associated with a higher risk of chronic diseases (Sandri et al., 2025).
The most affected profile is clear: insomnia is more frequent in women than in men, increases progressively with age, and has a direct link with chronic stress, a sedentary lifestyle, and certain dietary patterns. Women and young adults exhibit poorer subjective sleep quality and greater sleep fragmentation, while regular physical activity is consistently associated with a lower risk of insomnia (Gonzalez-Sanchez et al., 2019).
In other words: there are factors we cannot change (age, sex) and factors we can modify. And it is in these latter factors that the real room for action lies.
What happens to your body when you don't sleep well: system by system
Sleep is not dead time. It is the period when the brain consolidates memories, the immune system works, hormones rebalance, and tissues repair themselves. When this process is chronically interrupted, the consequences affect virtually all body systems.
Central nervous system: the first affected
The brain is the organ most sensitive to sleep deprivation. Structurally, chronic insomnia leads to a reduction in the volume of the hippocampus — the key region for memory — and the orbitofrontal cortex, involved in decision-making and emotional control (Riemann et al., 2009; Van Someren, 2021).
Functionally, there are alterations in brain metabolism both during sleep and wakefulness. Over time, this translates into problems with attention and concentration, difficulty consolidating memories, slowed information processing, and increased impulsivity.
Most worryingly, chronic insomnia significantly increases the risk of developing neuropsychiatric disorders. The association with depression and anxiety is well-documented, and more recent studies also point to a link with long-term cognitive decline (Riemann et al., 2022).
Cardiovascular system: the silent risk
The heart rests while you sleep. Or it should. In people with insomnia, the sympathetic nervous system remains activated even during the night, leading to higher nocturnal blood pressure, increased heart rate, and elevated levels of cortisol and catecholamines.
The medium- and long-term consequences are severe. Insomnia, especially when accompanied by short sleep duration, increases the risk of hypertension, acute myocardial infarction, heart failure, and stroke (Fernandez-Mendoza, 2025a; Fernandez-Mendoza, 2025b). We are not talking about a marginal risk: some meta-analyses estimate increases of between 30 and 70% in cardiovascular risk in people with untreated chronic insomnia.
Endocrine and metabolic system: the gateway to chronic inflammation
This is perhaps the least known but one of the most relevant consequences for long-term health.
Sleep deprivation alters insulin secretion and increases peripheral resistance to this hormone, which raises the risk of type 2 diabetes. At the same time, it elevates cortisol and catecholamine levels, which promote visceral fat accumulation and hinder weight loss. Furthermore, it alters hunger hormones: it increases ghrelin (appetite signal) and reduces leptin (satiety signal), creating a vicious cycle that facilitates weight gain.
The result of all this is low-grade systemic inflammation — one of the most studied pathogenic mechanisms in current medicine — which increases the risk of obesity, metabolic syndrome, cardiovascular diseases, and some types of cancer (Morin & Benca, 2012; Al-Farsi et al., 2025).
Immune system: fewer defenses, more infections
During sleep, the immune system produces anti-inflammatory cytokines and strengthens immunological memory. When sleep is insufficient or of poor quality, the opposite occurs: the production of pro-inflammatory cytokines increases, which alters the function of T and B lymphocytes and reduces the effectiveness of the immune response (Benz et al., 2023).
Experimental studies are striking. People who sleep less than six hours are four times more likely to catch a cold when exposed to the virus than those who sleep more than seven hours. The effectiveness of vaccines is also reduced in people with chronic sleep deprivation.
Mental health and daytime functioning: the most noticeable impact
The relationship between insomnia and depression is bidirectional: insomnia increases the risk of developing depression, and depression aggravates insomnia. But beyond this cycle, chronic insomnia is independently associated with increased suicidal ideation, work disability, impaired social relationships, and poorer overall quality of life (Benz et al., 2023).
Day to day, people with insomnia report greater difficulty concentrating, more errors at work, poorer emotional regulation, and an increased sense of effort for tasks that were once simple. It's not just "being tired." It's a documented functional alteration that affects virtually all areas of life.
Summary: Consequences of chronic insomnia by system
| Affected system | Main consequences | Severity |
|---|---|---|
| Central nervous system | Memory loss, reduced attention, risk of cognitive decline | High |
| Cardiovascular system | Hypertension, increased risk of heart attack and stroke | Very high |
| Endocrine/metabolic system | Insulin resistance, obesity, chronic inflammation | High |
| Immune system | Increased susceptibility to infections, altered inflammatory response | Moderate-High |
| Mental health | Depression, anxiety, functional and occupational impairment | Very high |
Sleep quality matters as much as quantity
A common mistake is to think that the sleep problem is limited to hours. "I sleep eight hours, so I'm fine." This is not always the case.
Sleep quality — its depth, continuity, and phase structure — is as crucial as quantity. You can spend eight hours in bed and not enter deep, slow-wave sleep, which is the phase where the most important repair and consolidation processes occur. This explains why almost half of Spanish adults don't feel rested upon waking, even if they've slept the "recommended" hours.
Sleep quality is influenced by modifiable factors — stress levels, exposure to artificial light at night, room temperature, alcohol or caffeine consumption, sedentary lifestyle — and by non-modifiable factors such as age or sex. But even with factors we cannot change, how we manage the modifiable ones has an enormous impact.
Insomnia supplements: what science really says
The sleep industry is enormous and full of products with little evidence. That's why it's worth going directly to what well-designed clinical studies have shown.
A systematic review and meta-analysis published in Nutrients (Mei et al., 2025) that analyzed multiple nutritional interventions concluded that certain compounds do improve objective sleep parameters: sleep onset latency, efficiency, and total time. Another review in the Postgraduate Medical Journal (Chan & Lo, 2022) confirmed the benefits of some specific supplements in populations with insomnia. These are the ones with the most support:
Melatonin: the circadian rhythm regulator
Melatonin is the hormone that the brain naturally produces when light fades to signal that it's time to sleep. Its supplementation is the pharmacological approach with the most evidence for sleep-onset insomnia — difficulty falling asleep — and for jet lag.
Low doses (0.5-1 mg), taken 30-60 minutes before bedtime, are effective in advancing sleep onset without causing tolerance or dependence, which is the major problem with classic sedative drugs. Variability among individuals is high, but long-term safety is well-documented.
tres60's LOGOUT contains 0.95 mg of melatonin, within the dosage range with the strongest scientific backing.
Magnesium: the mineral that relaxes the nervous system
Magnesium is a cofactor in over 300 enzymatic reactions in the body, including those related to the synthesis of GABA — the primary inhibitory neurotransmitter in the central nervous system — and the regulation of the hypothalamic-pituitary-adrenal axis (cortisol).
Its effect on sleep is primarily mediated by muscle relaxation and the reduction of sympathetic nervous system activation. Studies show benefits, especially in people with magnesium deficiency — common in adults with a Western diet — in terms of reduced sleep latency and improved efficiency. LOGOUT combines magnesium bisglycinate (a highly bioavailable form) with melatonin to enhance this effect synergistically.
Ashwagandha and 5-HTP: adaptogen and serotonin precursor
Ashwagandha (Withania somnifera) is an adaptogen with growing evidence in reducing nocturnal cortisol and improving subjective sleep quality. It acts on the HPA axis by reducing the stress response, which facilitates the transition to a state of rest.
5-HTP is a direct precursor to serotonin and melatonin. By increasing serotonin availability, it contributes to both mood improvement and sleep depth. Studies show a reduction in sleep latency and improvement in deep sleep cycles in people with mild to moderate insomnia (Kamat et al., 2023).
LOGOUT incorporates both compounds — 350 mg of ashwagandha and 50 mg of 5-HTP — as part of a formula designed to act on the central mechanisms of insomnia.
Sleep supplement comparison: evidence and function
| Compound | Main mechanism | Documented benefit | In LOGOUT |
|---|---|---|---|
| Melatonin | Circadian rhythm regulation | Reduces latency, no dependence | Yes · 0.95 mg |
| Magnesium Bisglycinate | Activates GABA, relaxes sympathetic NS | Improves efficiency and depth | Yes · 100 mg |
| Ashwagandha | Reduces cortisol, adaptogen | Improves subjective sleep quality | Yes · 350 mg |
| 5-HTP | Serotonin and melatonin precursor | Improves depth and mood | Yes · 50 mg |
| Tryptophan | Serotonin precursor | Reduces subjective latency | Via diet (turkey, eggs, dairy) |
| Vitamin D | Regulates sleep-wake cycles | Useful in deficiency (frequent in Spain) | See Vit D3+K2+MG tres60 |
| Valerian / L-theanine / Passionflower | Anxiolytic, GABAergic effect | Promising results, evidence in development | Not in LOGOUT |
What you can do today to regain restorative sleep
Supplements are a tool, not a complete solution. For them to work—and for sleep to truly improve—they need to be supported by good sleep hygiene. These are the strategies with the most scientific backing:
Most evidence-backed habits
- Maintain a consistent sleep schedule, even on weekends. The body regulates the circadian rhythm primarily through time regularity.
- Reduce exposure to blue light (screens) at least 60-90 minutes before bedtime. Blue light inhibits the secretion of endogenous melatonin.
- Keep the bedroom cool, dark, and quiet. Body temperature drops during sleep: a cool environment (18-20 °C) facilitates this.
- Avoid alcohol close to bedtime. Although it helps you fall asleep, it significantly fragments deep and REM sleep phases.
- Engage in regular physical exercise, preferably in the morning or early afternoon. Intense evening exercise can make it difficult to fall asleep.
- Actively manage stress: diaphragmatic breathing, meditation, journaling. Elevated cortisol is one of the main sleep saboteurs.
In an upcoming article, we will delve into each of these habits with specific tools supported by scientific evidence to improve sleep hygiene. If you want to be notified when it's available, subscribe to the tres60 newsletter.
Conclusion: good sleep is not a luxury, it's preventive medicine
Insomnia is not a minor problem. It's not "just being a little tired." It is a condition that, sustained over time, silently and progressively deteriorates the health of the brain, heart, hormonal system, immune system, and mental health.
The good news is that there are real tools: sleep hygiene habits with solid evidence, supplements formulated with scientific rigor, and an increasing understanding of the mechanisms that regulate rest. None of these tools are miraculous on their own, but when combined effectively, they make a huge difference.
At tres60, we have formulated LOGOUT exactly with this goal: to help you truly disconnect, sleep deeply, and wake up with the energy you need to live intensely. Without dependence. Without artificial sedation. With ingredients supported by science.
Key messages
- Insomnia affects 20-27% of Spanish adults, and almost half do not feel rested upon waking.
- Chronic sleep deprivation affects the brain, heart, metabolism, immune system, and mental health.
- Sleep quality matters as much as quantity: sleeping eight hours with fragmented sleep is not enough.
- Melatonin, magnesium, ashwagandha, and 5-HTP are the compounds with the most scientific backing for insomnia.
- Supplements work best on a foundation of good sleep hygiene habits.
- Treating insomnia is not a luxury: it is preventive medicine with a direct impact on life expectancy and quality of life.
Formulated by doctors for real rest
LOGOUT · Total disconnection. Sleep without dependence.
Melatonin, magnesium bisglycinate, ashwagandha, and 5-HTP. Four scientifically-backed ingredients, formulated at effective doses. No tolerance. No residual drowsiness upon waking.
Learn about LOGOUT Melatonin vs magnesium: which is better?Frequently asked questions about insomnia and sleep
How many hours of sleep do I really need?
Most adults need between 7 and 9 hours, according to National Sleep Foundation guidelines and available clinical evidence. Below 6 hours chronically, the risk of cardiovascular, metabolic, and neurological diseases significantly increases. However, the optimal amount varies among individuals: some function well with 7 hours, while others need 9. The most important factors are schedule consistency and sleep quality, not just total hours.
Is it bad to take melatonin every night?
Melatonin does not cause tolerance or physical dependence, unlike classic hypnotics. Long-term safety studies are reassuring. However, it is recommended to use it as support while working on sleep hygiene habits, not as a permanent substitute for a healthy circadian rhythm. Low doses (0.5-1 mg) are as effective as high doses and have a better safety profile.
Does alcohol help you sleep?
Alcohol helps you fall asleep—it reduces the time it takes to drift off—but it significantly impairs sleep quality. It fragments deep slow-wave sleep phases and suppresses REM sleep, which is essential for emotional consolidation and memory. The result is that you fall asleep faster but worse: more nocturnal awakenings, less restorative sleep, and a greater feeling of fatigue the next day. It is not an ally for rest.
What is the difference between onset insomnia and maintenance insomnia?
Onset insomnia is difficulty falling asleep at the beginning of the night. Maintenance insomnia involves frequent awakenings during the night or waking up too early without being able to go back to sleep. They have partially distinct mechanisms and respond better to different interventions. Melatonin and 5-HTP are especially useful for onset insomnia; magnesium and ashwagandha act more on sleep quality and continuity.
Is insomnia treatable?
Yes. The first-line treatment recommended by clinical guidelines is Cognitive Behavioral Therapy for Insomnia (CBT-I), which has greater long-term efficacy than hypnotic drugs. Natural supplements are a useful complementary tool, especially for mild to moderate insomnia. If insomnia is severe, persistent, or significantly affecting your quality of life, it is best to consult a doctor or sleep medicine specialist.
Why do women sleep worse than men?
Several factors contribute to this. Hormonal changes throughout the menstrual cycle, pregnancy, and menopause directly affect sleep architecture. Estrogen has protective effects on deep sleep, and its decline during perimenopause and menopause is associated with a significant increase in insomnia and nocturnal awakenings. Additionally, women have a higher prevalence of anxiety and depression, which are independent risk factors for insomnia. If you are at this stage of life, LOGOUT combined with CYKLO can be especially helpful.
What time should I take sleep supplements?
The general recommendation for LOGOUT is to take 2 capsules 30 to 60 minutes before bedtime. Melatonin works best when taken within this timeframe because it coincides with the natural onset of cortisol reduction and increased endogenous melatonin. Magnesium and ashwagandha have a more cumulative effect, so regularity in intake is more important than the exact timing.
Bibliographical references
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