• The final interview Read all here

After teaching thousands of parents to put their babies to sleep with

the 'Sleep, child',

the pediatrician publishes 'The Tokei method', a manual to fine-tune our biological clock, damaged by social schedules.

What does your method consist of? The latest developments in sleep medicine are about chronobiology, where we define biological and circadian rhythms, which are those activities in our body that are repeated every 24 hours. How it is applied It means setting our clocks for good health. It has been discovered that there are small structures in our brain that are our internal biological clocks. That's where the word

tokei

comes

from

which is clock in Japanese. Do the Spanish schedules go against our natural biological clock? Totally true. Spain is the country with the worst social time, which causes these circadian clocks to go wrong. We have to demand that the authorities give us much more European schedules. You don't have to be Finnish, but Portuguese or Italians who have dinner at 8, go to bed at 10.30 and get up at 7.30. For that, it is necessary for women and men to be at home around 6 to have dinner at 8. These social hours harm us and are responsible for the fact that our clock does not work well, which is when diseases, stress, appear, depression, cardiovascular problems ... Spaniards get up early just like Europeans, but we finish work much later.We go to bed an hour or an hour and a half later than Europeans. Therefore, we are short of sleep. Scientific societies have done studies that rule that the Spanish people sleep 40 minutes less than the rest of Europeans. When we propose that we have to change the schedules, all the politicians say yes, but nobody dares to do it. We continue to make three-hour lunches with wine and a glass. These meals are typical of societies that are not careful with their biological rhythms. After one of these meals, no one can work. It is important to know if our clock is morning or evening type. There are people who find it difficult to start the day in the morning and at 10 at night, they are capable of holding meetings. And others, who are rested at 6 in the morning and at 9 at night, get ready for sleep.And there is a 50% of the population that is in the middle term. If we took these chronotypes into account to suggest jobs to people, we would be more productive.What to do on a day-to-day basis? Get up at the same time, practice a little exercise, receive sunlight, have correct hygiene habits ... This in the pandemic has been horrible. People have lost their routines, their schedules, and their hygiene habits, including dressing. Many people wear the tracksuit to be at home because no one sees them. With the excuse of Covid, have people stopped showering? Yes and they don't say so. We have seen it in children, adolescents, and adults. Notice that there has been a brutal increase in men who have grown beards. It is due to laziness and lack of routines in hygienic stimuli. The pandemic has turned our lives upside down.What is your recipe for balance? The Tokei method is the ideal solution to the pandemic because it speaks of rules. The only solution we have is to be strict in our routines and not get carried away by fatigue and uneasiness. And a very important thing that is the informative diet: choose a means of communication and read it in the morning and not listen to anything else all day. The brain accumulates opinions from one side and the other and this creates more anxiety. Since the Covid arrived, have we slept much worse? The number of people who sleep poorly has increased by 33% with two very typical types of insomnia: one is difficulty in starting to sleep and the other is a fractional sleep due to nightmares. Insomnia is a symptom and there is always a cause that causes it, which, in this case, is uncertainty.To be calm, the human being needs to know what is going to happen. Uncertainty translates into anxiety and this in insomnia. Many people sleep with their cell phone next to it because it is their alarm clock. Does this cause sleep disturbances? Totally true. Light is one of the strings that the biological clock receives. In the morning, we receive the sunlight which is of the blue type. Instead, twilight is an orange-type light. The technologies emit a blue light, which when it hits the eyes suppresses melatonin, making people sleep worse. For this reason, we recommend that two hours before going to bed we turn off the mobile or tablet and dedicate the rest of the time to a relaxing activity that has nothing to do with our work.Should we prevent adolescents from sleeping with their mobile phones? The sleep disturbances that we see in young people due to technology are terrible. Adolescents naturally tend to have a verpertine chronotype, that is, it is very easy for them to go to bed late. If you go to bed and are not sleepy, you used to listen to music. Now, they start looking at Instagram and Tik Tok with what the difficulty in sleeping is consolidated. Parents should be an example. You cannot tell your child not to use the mobile if you are doing the same. Your 'Sleep child' has been a bible for many parents, we evolve and have improved a lot the times table that we wait to enter and teach the child to sleep. This initially created anguish in the parents.We have seen that waiting times have been reduced to 20 or 30 seconds. The important thing is not the time it takes us to enter but the attitude of the parents when they are inside with the child. We have four million books sold worldwide. What is the main mistake we make? Not understanding that the habit of sleep can be learned. I have been a father and had a daughter when I did not know anything about this. I was a neuropediatrician and later I dedicated myself to sleep medicine. I was also a victim and woke up four or five times every night. That motivated me to study sleep medicine to help parents. Parents must be taught what routines to do so that the baby falls asleep. For many parents, sleeping babies has become a nightmare.The important thing is not the time it takes us to enter but the attitude of the parents when they are inside with the child. We have four million books sold worldwide. What is the main mistake we make? Not understanding that the habit of sleep can be learned. I have been a father and had a daughter when I did not know anything about this. I was a neuropediatrician and later I dedicated myself to sleep medicine. I was also a victim and woke up four or five times every night. That motivated me to study sleep medicine to help parents. Parents must be taught what routines to do so that the baby falls asleep. For many parents, sleeping babies has become a nightmare.The important thing is not the time it takes us to enter but the attitude of the parents when they are inside with the child. We have four million books sold worldwide. What is the main mistake we make? Not understanding that the habit of sleep can be learned. I have been a father and had a daughter when I did not know anything about this. I was a neuropediatrician and later I dedicated myself to sleep medicine. I was also a victim and woke up four or five times every night. That motivated me to study sleep medicine to help parents. Parents must be taught what routines to do so that the baby falls asleep. For many parents, sleeping babies has become a nightmare.What is the main mistake we make? Not understanding that the habit of sleep can be learned. I have been a father and had a daughter when I did not know anything about this. I was a neuropediatrician and later I dedicated myself to sleep medicine. I was also a victim and woke up four or five times every night. That motivated me to study sleep medicine to help parents. Parents must be taught what routines to do so that the baby falls asleep. For many parents, sleeping babies has become a nightmare.What is the main mistake we make? Not understanding that the habit of sleep can be learned. I have been a father and had a daughter when I did not know anything about this. I was a neuropediatrician and later I dedicated myself to sleep medicine. I was also a victim and woke up four or five times every night. That motivated me to study sleep medicine to help parents. Parents must be taught what routines to do so that the baby falls asleep. For many parents, sleeping babies has become a nightmare.That motivated me to study sleep medicine to help parents. Parents must be taught what routines to do so that the baby falls asleep. For many parents, sleeping babies has become a nightmare.That motivated me to study sleep medicine to help parents. Parents must be taught what routines to do so that the baby falls asleep. For many parents, sleeping babies has become a nightmare.

Go to sleep kid

in less than five days we get a child who has not slept one night in a row to sleep 11 or 12 hours. It is very easy if the parents do it right. Now, the mainstream of attachment parenting holds that it is cruel to let babies cry in the crib - this is only put on social media. Medical entities have never criticized these behavioral standards that are not mine. We respect the opinions of everyone. Pediatrician Rosa María Jové accused you of copying your method from Dr. Ferber. This I said many years ago and not this lady. I was lucky to work in the US with Richard Ferber, who is a friend of mine. I was trained there and together with many other pediatricians and neurobiologists we were studying this type of method. The Estivill method is an affectionate name that parents have given the book.The American Society of Pediatrics uses these standards, not mine, but those that we have made among all specialists. He also criticizes you for creating false expectations about sleep. In the book we explain the biological basis of the child's sleep. The success of

Go to sleep kid

It is not commercial or advertising but word of mouth because when parents read it they gain confidence. Those who comply with the method are staunch defenders of these standards and disseminate them in their environment. This is why the book is so popular all over the world and it is translated into 19 languages. The book is handwritten with your daughter. Did you fight a lot when writing it? When the selectivity ended, my daughter told us that she did not want to be like mom, that she is a psychologist, or like dad, who is a doctor. He decided to study Chemistry and after 12 years in private multinationals he came to organize our foundation and we managed to win it for the cause. I did not want to do more books because I am 72 years old. But she insisted that we could help a lot of people with chronobiology, which is the future.Soon we will stop talking about diseases and talk about chronodisruptions. She was to blame for my writing this book and my dedication to sleep medicine. I was a girl who did not sleep and I suffered like many parents. I sympathize with them. So you dedicated yourself to researching the dream for your daughter. Yes, because it left me without sleep for five years. I had a terrible time, few know you play in a folk group. This is my hobby since I was 16 years old. I became fond of playing guitar with some friends, something that I continue to do to this day. We can make music without the need to be famous or get rich, just to have fun. This is our prozac, our trankimazin and our orfidal together. It avoids us depressions.I was a girl who did not sleep and I suffered like many parents. I sympathize with them. So you dedicated yourself to researching the dream for your daughter. Yes, because it left me without sleep for five years. I had a terrible time, few know you play in a folk group. This is my hobby since I was 16 years old. I became fond of playing guitar with some friends, something that I continue to do to this day. We can make music without the need to be famous or get rich, just to have fun. This is our prozac, our trankimazin and our orfidal together. It avoids us depressions.I was a girl who did not sleep and I suffered like many parents. I sympathize with them. So you dedicated yourself to researching the dream for your daughter. Yes, because it left me without sleep for five years. I had a terrible time, few know you play in a folk group. This is my hobby since I was 16 years old. I became fond of playing guitar with some friends, something that I continue to do to this day. We can make music without the need to be famous or get rich, just to have fun. This is our prozac, our trankimazin and our orfidal together. It avoids us depressions.I became fond of playing guitar with some friends, something that I continue to do to this day. We can make music without the need to be famous or get rich, just to have fun. This is our prozac, our trankimazin and our orfidal together. It avoids us depressions.I became fond of playing guitar with some friends, something that I continue to do to this day. We can make music without the need to be famous or get rich, just to have fun. This is our prozac, our trankimazin and our orfidal together. It avoids us depressions.

According to the criteria of The Trust Project

Know more

  • Final interview

The final interview Risto Mejide: "Albert Rivera disappointed me personally and politically"

The final interview Nicola Piovani: "Music can have a subversive value"

The final interview Jesús Romero: "Podemos was the sum of a brand and a state of mind"

See links of interest

  • Work calendar

  • Home THE WORLD TODAY

  • Benevento - Udinese

  • MoraBanc Andorra - Barça

  • Huesca - Getafe

  • Villarreal - Barcelona, ​​live

  • Athletic Club - Atlético de Madrid, live