They recommend re -adapting sleep habits after summer

The Spanish Society of Pneumology and Thoracic Surgery (Sepa) warns: after summer it touches Readapte the sleep schedules. The recommendation comes because on vacation the majority Change your routine And that can end up spending to health or worsen diseases already existing.

“Lack of sleep not only causes irritability and tiredness in children and adults, but can make pre -existing diseases or contribute to trigger the appearance of other diseases related to metabolism, such as diabetes or obesity,” explained the pneumologist Carlos EgeaCoordinator of the Year Sepa 2025/26 of sleep respiratory disorders.

The data are not flattering: the Spaniards sleep on average 6.5 hourswhich are 1.5 hours less of the advised. That is why separate the return to normal as a “Gold opportunity” to straighten what has been faded during the summer.

Sleeping is not just resting; It maintains mental functionshelps consolidate memory, optimizes cognitive performance, regulate hormones (growth and stress), strengthens Immune systemcontrols the blood pressure and take care of the cardiovascular health. Lack of sleep, on the contrary, increases the risk of obesityheart problems and infections; It also causes lack of concentrationtiredness, humor and irritability changes.

“During the summer, most Spaniards change their 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 stressed.

Sunbathe or repeat habits before sleeping

Separate separate steps to resume habit: expose to the sun half an hour a day Help realign the internal clock. And Eye: “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 it at the last hour of the day, at sunset,” experts recommend.

Other practical tips: Maintain fixed schedules For dinner and bed, let at least one hour From dinner to bed, and cut with screens (mobile, tablet, TV) Half an hour before Sleep Better read to reconcile sleep.

To sleep better it is convenient to create a relaxing atmosphere: ordered room, adequate temperaturesilent silence and light; Quiet music or nature sounds can help. The dinners must be “Light” Because heavy or carbohydrate meals make it difficult to sleep. And beware of infusions: the courage can be “counterproductive” for its diuretic effect.

Although it seems to calm down, alcohol worsens sleep: it produces a break more superficial And it has been related to respiratory sleep disorders (snoring, apnea), so it is better to avoid it. A warm shower Before bedtime and wait an hour after exercising they also help fall asleep.

Practices like meditation and relaxation techniques are useful to calm the mind. Keep concerns “A Raya” It is key because anxiety makes it difficult to sleep. If you cannot reconcile the sleep, the practical recommendation is to move: “It is best to leave the bed after 20 minutes of not being able to sleep, so as not to generate more anxiety, and try to relax with readings or music. You have to avoid the use of screens,” the separation experts conclude.