With the arrival of summer and rising temperatures, it is advisable to take a series of measures to avoid possible sleep disorders. This is recommended by experts from the Sleep Unit of Hospital Quirón Málaga, who have developed a decalogue of preventive measures in order to pay more attention to all those factors that can prevent adequate rest during this time of year.
Preventive Measures to Avoid Summer Insomnia:
- Be consistent with alcohol and tobacco consumption. It increases during summer periods and highly affects sleep onset.
- Drink plenty of fluids. We will achieve a greater decrease in body temperature.
- Considering that food intake in summer and during dinner increases during the summer, it is advisable not to go to bed until two hours have passed since dinner.
- Achieve sufficient, but not excessive ventilation. The room temperature should be between 18 and 25 degrees. When these degrees are exceeded, problems with falling asleep occur, sleep depth decreases, and we wake up more often.
- During nighttime hours, if you wake up and cannot fall asleep within 15-20 minutes, you should leave the bed, returning to it when you feel sleepy.
- Summer is conducive to prolonging nap hours. These should be avoided as much as possible and, if taken, should not exceed 15 minutes.
- Perform gentle exercise for an hour a day; preferably 3 hours before going to sleep and, of course, during hours of little sun.
- Reduce the time spent in bed. It will improve sleep quality.
- Avoid drinks containing caffeine in the afternoon hours, as they disrupt sleep even in people who don’t perceive it.
- Eliminate distracting elements in the bedroom (television, radio, etc.)
Source: Experts from the Sleep Unit of Hospital Quirón Málaga
More info: www.quiron.es
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