Sleep problems: 13 solutions for summer

1. Pajamas that don't constrict

1. A non-tight pajamas

If you don't know how to sleep naked - this is something very personal - wear cool and flowing pajamas, preferably silk or, if it's cotton, don't have a part of polyester added. Better without seams, rubbers or labels that can bother or squeeze.

2. And some cool sheets

Opt for cotton sheets. Although silk is cooler, if you compare the price-freshness ratio, cotton wins.

3. The SOT trio

Silence. Be careful with noise when sleeping, since if it exceeds 55 decibels, it could promote hypertension.

Darkness. Sleep in an environment without light. The photosensitive cells of the retina perceive certain light waves even with the eyes closed, disturbing sleep.

Temperature. Sleeping in a cool place encourages relaxation. Ideally, the temperature should be between 18 and 19 degrees and the humidity between 50% and 70%.

4. Say goodbye to WhatsApp groups

You don't know how, but in summer WhatsApp groups multiply. Be careful, because being so connected to the mobile is an obstacle to falling asleep. At least half an hour before going to sleep, stop using any device. This includes tablets, computers, and mobile phones.

5. Hours? How?

We know that in summer it is difficult, but keep a more or less regular schedule to go to sleep. If you go to bed at a different time each day, you will have a hard time falling asleep. Naps, do a maximum of 20 to 30 minutes, nothing for an hour.

6. Hidden excites

A coffee granita, a ginger smoothie, a chocolate ice cream … These are products that you usually allow yourself in summer because it's hot and you indulge yourself. But watch out, as they hide ingredients that are exciting and that will make your sleep difficult. If you fancy a smoothie, discover which one is the best for you and if you want ice cream, try these refreshing ideas.

7. That glass of wine …

The terraces and the constant going out make the amount of alcohol we consume in summer skyrocket. Alcohol has a rebound effect on sleep: at first it helps us to reconcile it faster, but later it also interrupts it. Also, do you know the hidden calories in alcoholic beverages?

8. Be careful what you eat for dinner

The typical dinners with friends can make it difficult to sleep because they tend to take longer than necessary. The ideal is to have dinner at least two hours before going to sleep to ensure good digestion. If it's your turn to cook, take a look at these 40 light and easy-to-make dinners to surprise your guests.

9. Foods that help you rest

Eat foods like bananas, oatmeal, cherry juice, eggs, or milk. Also some carbohydrates like rice or whole wheat pasta. And try to avoid foods highly seasoned with hot spices or foods that cause heartburn or reflux, because they interfere with sleep. Do you know that there are foods that have hidden fat? Find out what they are and avoid them.

10. Lounger effect

If you spend the day stretched out on the lounger or on the sofa because you are on vacation, at night it will be practically impossible to sleep. Playing sports and staying active will have an anxiolytic effect and will improve your ability to rest, so get moving!

11. First of all, caaaaalma

Trips, trips, the last blows from work … If you are nervous, it will be difficult for you to sleep. Seeks to disconnect from worries, for example, watching a sunset, meditating, taking a walk, a night bath … We help you overcome stress in just 5 steps.

12. Bed change

12. Change of bed

With summer trips we usually change a lot of bed, and this affects the quality of sleep. If you can't sleep in a comfortable place, at least try to use a good pillow. There are hotels where you can order special cushions.

13. And if you wake up …

If you wake up and can't go back to sleep, don't stay in bed getting nervous, better do some boring activity. Spend about 20-30 minutes reading a book - take a look at the books to read this summer - ironing, sorting bills … and then trying to go back to sleep, holy hand!

Although the time to go to bed is usually one of the most pleasant of the day (with permission from the beach, the pool, the terraces, …), sometimes it can become something terrifying. The heat and the embarrassment play against us and prevent us from resting as we deserve.

So that this summer you can sleep like a baby, in the gallery you will find the Decalogue –although there are 13 in total– of the good sleeper, with tricks, tips and habits that you should avoid in order to rest throughout the night.

At bedtime, everything influences

In order to enjoy a pleasant sleep you must take into account many factors. From the pajamas you wear –if you wear them, it is better to opt for something vaporous, silk or cotton– to the sheets and the room you are in. Light, noise, and temperature are three important things when closing your eyes. To rest well you must be in a quiet room.

Try to have dinner and go to sleep at the same time every time

In addition to these more or less basic factors that we can all know, you should also take into account that what you eat for dinner, or even for a snack, affects the quality of your sleep. Coffee, chocolate, or alcohol are exciting , so they won't exactly help you sleep like a dormouse. The same thing happens with spicy foods, all they do is interfere with sleep. Choose foods such as bananas, oatmeal, eggs or milk, and some carbohydrates such as pasta or brown rice.

It is normal to change the routine and daily habits in summer. And it is that we want to extend the after-dinner , we give ourselves more whims and modify our schedules to "adapt" to the sun. Despite this, we recommend that you stick to regular hours , that you always eat dinner at the same time and go to sleep more or less at your usual time. And watch out for taking long naps. At the end of the day, if you haven't been very active, you won't be able to sleep because you'll be "too rested."

Changing habits and temperature can make it difficult for you to sleep

Another tip we give you to get a good night's sleep in summer is to avoid using any device such as tablets, computers or mobile phones half an hour before getting into bed. And if you wake up in the middle of the night and can't get back to sleep, get out of bed and start doing something that really bores you. You will see how you will fall asleep in a short time.