Doctors Àlex Iranzo and Carles Gaig, neurologists and sleep medicine specialists at Hospital Clínic Barcelona, offer practical advice to help you sleep better during the hottest months of the year.
"Sleeping well is crucial, and good sleep quality is essential for our overall health," says Dr Iranzo. "If we follow these recommendations, we can sleep well enough this summer," he adds.
Therefore, good sleep hygiene is key. Dr Gaig explains that "sleeping becomes more difficult at night when temperatures are high," but that you can get a better rest with small changes.
Recommendations for better sleep in summer
Specialists recommend following these guidelines to improve sleep quality during hot nights:
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Keep the room at a comfortable temperature: Try to keep your bedroom cool and well ventilated. Open windows before going to bed, use a fan or air conditioning if necessary, and make sure your bed is comfortable and the room is quiet.
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Take a lukewarm shower before going to bed: This helps lower your body temperature and promotes relaxation.
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Avoid large or heavy meals at night: A light dinner a few hours before bedtime is preferable.
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Don’t do intense exercise late in the day: Physical activity close to bedtime can make it harder to fall asleep.
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Avoid alcohol before sleeping: It can interfere with your natural sleep cycles.
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Create a relaxing bedtime routine: Do relaxing activities before going to bed, such as reading or listening to soft music. Avoid screens, social media or working in bed.
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Stick to a regular schedule: Try to go to bed and wake up at the same time every day, even during summer.
"When we go to bed, it is very important that we go there to sleep, and not to do other activities such as watching television or checking our mobile phones," emphasises Dr Gaig.
Sleeping well in summer is possible if the right steps are taken. At Hospital Clínic, we encourage everyone to take care of their sleep hygiene and to follow the recommendations of our specialists to enjoy a healthy and restful summer.
