Sleeping in Summer, at least in Spain and without air conditioning, always has a tinge of a summer tragedy. Tropical nights and equatorial nights ensure that 25°C become more common than ever and, furthermore, that not even the slightest breeze blows. A situation we have talked about often at THE OBJECTIVE, but which, in reality, can be controlled to some extent.
There are many guidelines on how to sleep in summer, and several of them involve understanding our own home better. No windows open and blinds left down during the hottest hours; aim to ventilate when it is coolest and use light bedding that allows perspiration, these are among the basic bedroom habits for sleeping well.
But do we do the same with our internal thermostat and strive to maintain a life rhythm that facilitates rest? The reality, at least according to nutritionist Miguel Ducrós, part of the staff at Monarka Clinic, a center specializing in integrative medicine and neuro longevity in Barcelona, is more stubborn.
Especially because of what we ignore—or stop paying attention—to when we talk about the importance of diet for sleeping well, or at least as well as possible. More so when we change our habits for holidays and modify routines that up to then we had well established.
From ‘I take care of myself’ to ‘anything goes’: the problem of summer diet
Holidays often become the license to alter what we had been doing well. If, in addition, we grant the benefit of doubt to temperature changes and new schedules, the cocktail of disorder is served.
Ducrós considers, in statements to THE OBJECTIVE, that “the main error is moving from ‘I take care of myself’ to ‘anything goes’.” With holidays arriving, moreover, habitual enemies appear not only for the diet but also for rest. “Alcohol, snacking, ice cream and meals out increase,” he warns.
At the same time, “vegetables, protein and regular meal times decrease.” In the view of the Monarka Clinic nutritionist, “the problem is not a specific meal, but turning the exception into the entire summer’s routine.” Faced with this paradigm shift and without falling into total restriction, he is clear: “Pleasures can be part of the holidays, but the key is to choose them and not chain them together throughout the day.”
Maintaining good habits, moreover, is not impossible, it simply requires a bit more attention. However, he warns, “the more we break the routine, the harder it is to resume it.” Therefore, in his recommendations there is an emphasis on maintaining minimum habits to cope with the changes. “Even when we eat out, we can keep the usual plate structure,” noting that “at home it works better to share a healthy base than to impose different menus.”
Eating, sleeping and summer: the vacation puzzle
That nutrition decisively influences our rest is evident. What we eat and what we drink can alter our sleep; this is well known. However, in summer the heat often bears the bill for bad eating habits, making it seem that only the high temperatures are responsible for us not getting our sleep.
They obviously influence, and in a more meaningful way than any other element. Our body sleeps better when the ambient temperature is around 18°C or 20°C. Therefore, the operation becomes more difficult if those figures are exceeded. Still, sleeping well is also linked to our relationship with food. We know that eating a lot, very heavy or very late meals decisively affects overnight rest. It does so at any time of the year. Which is all the more reason that, if we now include summer and its heat in the equation, the chances of a bad night increase.
Miguel Ducrós is clear that heat is, often, the scapegoat to justify poor sleep. “Sometimes we blame only the heat, but alcohol, overeating, late schedules and caffeine in the afternoon also influence,” he identifies. A reason to follow some elementary guidelines so that this does not happen.
View this post on Instagram
«There are three keys that depend on you: avoiding excess, good hydration and a simple dinner», he catalogs as the elements that can «make a considerable difference». This, translated to the table, is evident. «Water, seasonal fruits and vegetables, gazpacho, complete salads, legumes, fish, eggs, lean meats and natural yogurt», synthesized as a shopping list, while he recommends that «it is wise to moderate alcohol, sodas, fried foods and ultra-processed products». However, it is not about complete punishment, «but nor should you turn them into daily fare».
