The importance of re -adapting sleep habits after summer

The Spanish Society of Pneumology and Thoracic Surgery (Sepa) recommends Readapte the sleep habits after summertime in which most people change their rest schedule, to Prevent health problems or avoid disease aggravation already existing.

“Lack of sleep not only causes irritability and tiredness In children and adults, but it can make pre -existing diseases or contribute to trigger The appearance of other diseases related to metabolism, such as diabetes or obesity, “said the pulmonologist and coordinator of the year separate 2025/26 of sleep respiratory disorders, Dr. Carlos Egea.

After that, he pointed out that The Spaniards sleep average 6.5 hoursan hour and a half less than advised, which is why it has stressed that the return to the routine can be a “Gold opportunity“To reverse this data.

He has also detailed that sleeping well Not only does it provide restbut it retains mental functions, consolidated the information acquired during vigil, optimizes cognitive performance, affects growth and stress hormones, immune system, blood pressure and cardiovascular health.

Similarly, he stressed that The lack of sleep It increases the risk of obesity, heart disease and infections; And hinders concentration, causes tiredness, mood ups and downs, irritability and reduction of defenses, at risk of contracting infections.

“During the summer, most Spaniards Change your sleep habits. This is mainly due to the greatest number of hours of light we receive, which alter the circadian cycle, our biological clock, which contributes to the periods of vigil and rest. Back to routine is necessary for health“The organization added.

Sunbathe or repeat habits before sleeping

To resume a good sleep routine, separate (@Separrespira) has made a series of recommendations such as expose to the sun half an hour a daywhich helps create sleep patterns aligned with the circadian cycle.

“It is always better to sunbathe in the early hours of the day. Walk or exercise is the best way to get it, although you have to Avoid doing so at the last minute of the dayat sunset, “said separation experts.

In the same way, they have advised Carry out the same habits every day for dinner and sleeptrying to spend at least an hour after the last meal. Among these habits is advisable to put aside the mobile, tablet or television at least half an hour before sleeping, in favor of acquiring the habit of reading, which helps to reconcile sleep.

Tips for reconciling sleep more easily

For Help fall asleepthe specialists have highlighted the importance of achieving a relaxing environment, through having the ordered room, with an adequate, silent temperature and with a soft light, being able to accompany themselves with quiet music or nature sounds.

At the time of dinner is better to make them “light”because copious and high meals in carbohydrates generate heaviness and can hinder sleep conciliation; besides, relaxing infusions such as Valerian can be “counterproductive” and have a diuretic effect that interrupts rest.

Although it may seem Alcohol It is relaxing, actually causes a more superficial dreamand some studies have even associated their consumption with sleep respiratory disorders, from snoring to obstructive sleep apnea, so it is better not to take it.

Take a warm shower before sleeping It can also help reconcile sleep, because the change in body temperature facilitates relaxation, as well as Exercisealthough it is better to let at least an hour between this and the time to go to bed.

Practices like Meditation and other similar activities They also contribute to relaxing the mind and to reconcile the dream. It is also important Keep concerns “at bay”that occurs when people cannot sleep or wake up during the night.

“The best is leave the bed after 20 minutes of not being able to sleepnot to generate more anxiety, and try to relax with readings or music. One has to Avoid the use of screens“The experts of separation have finished.