With the summer come sleep problems, which affect 25% of the Spanish population, according to a study carried out by Oi2. The study highlights that people over 65 are the most affected by this pathology (67 percent of those affected), followed by adults (30 percent) and young people (25 percent).
Among the main causes of insomnia are the noise level on public roads, increased by a greater influx of people during the summer, and the music that entertains many of the venues. To avoid this, we propose some tips to improve the quality of sleep during these hot months.
Tips to sleep well
- Silence is one of the keys. The best thing is to isolate the room from noise, something not always within everyone’s reach if you don’t have air conditioning. If the window has to remain open to cool the room, you can resort to listening to some relaxing music that minimizes other noise, or resort to using earplugs. In addition, it is recommended that the room be as dark as possible, even if it is necessary to go to the bathroom during the night, although it is best not to drink abundant liquids one or two hours before bedtime.
- To fall asleep it is recommended read in bed, if possible books that do not have a great load of action or suspense, opting for those with lighter themes. This option is always more recommended than watching television, since it is too stimulating for the brain due to its color and sound.
- Diet is also important when it comes to falling asleep, for example it is convenient to eat dinner’s rich in protein, accompanied by one or two pieces of fruit. Avoid, of course, caffeine and sweets, which can cause hypoglycemia (low blood sugar) that will interrupt sleep. Alcohol consumption should also be moderated. since its drowsy effect is ephemeral and prevents reaching the deep phases of sleep.
- To achieve a better rest, organization is also a key. Planning the tasks for the next day gives the feeling of having finished the day and facilitates relaxation. A gentle awakening helps reduce stress, so if you can’t do it thanks to natural light, it’s best to use alarm clocks that aren’t shrill, and move them at least a meter away to avoid constantly looking at them.
- Associating the bed with the idea of sleeping can avoid distractions, which is why it is advisable not to use it for studies or watching television, even to lie down. Nap is better to use another place in the house. Exercising daily, going to bed early and at a regular time are other measures that also make it easier to fall asleep during these hot months, along with one of the most important in summer, which is to keep the room temperature at around 21 degrees. With these tips, sleep is assured!
