How to sleep better in Spain's sticky summer nights
Top tips for staying cool and getting some shut-eye when it’s hot, humid and air con isn’t an option
If you’ve ever tried to sleep through a summer heatwave, in Spain or anywhere else, you’ll know it’s not just the heat that keeps you tossing and turning, it’s the humidity too. That heavy, sticky air that clings to your skin and leaves your sheets damp can make even the most peaceful bedroom feel unbearable.This combination of high temperatures and humidity is more than just uncomfortable, it’s actually proven to disrupt sleep. In fact, research shows that sleep quality drops significantly when humidity creeps above 70%, even if the temperature stays the same.
Why humid heat hits harder
So why does humid heat feel worse than dry heat? It all comes down to the way our bodies cool down. Humans sweat to regulate internal temperature; ideally, the moisture on our skin evaporates and takes the heat with it. But when the air is already saturated with moisture, that sweat can’t evaporate properly. Instead, it sits on the skin, doing nothing but making us feel clammy.
This becomes a particular problem at night. Around two hours before we naturally drift off, our body needs to cool down a little in order to signal melatonin production - that’s the hormone that helps us sleep. But when the air is thick and sticky, our core temperature doesn’t drop as it should, and the brain responds by waking us up - again and again.
The result? Light, broken sleep, especially during the second half of the night when our bodies are meant to be deep in REM sleep. No wonder we wake up feeling groggy and grumpy.
5 ways to stay cool without air con
Not everyone has the luxury of air conditioning, or wants to leave it running all night. Here are five simple strategies that can make a real difference:
1. Try the Egyptian method
Dampen a cotton or linen sheet (avoid synthetic fabrics) with cold water about 10 minutes before bed. The gentle evaporation will draw heat from your body, helping you cool down naturally.
2. Cool your pulse points
Your wrists, ankles, neck and feet help regulate body temperature. Plunge your feet or hands in cold water for 30 seconds, or wear a pair of dry cotton socks that have been kept in the freezer.
3. Create airflow
Leave the window open. From around 3am to 7am the outside air is cooler, then close the windows and blinds during the day. If you only have one window, place a fan facing outwards to help extract hot air.
4. Go warm in the shower
It sounds backwards, but a warm shower (rather than a cold one) can help dilate blood vessels and encourage heat loss as you dry off. Let your skin air dry afterwards to extend the effect.
5. Hydrate cleverly
Drink half a litre of water with a pinch of salt an hour before dinner. It helps replenish fluids without leading to frequent overnight trips to the loo. Avoid alcohol, which dehydrates and interferes with sleep.
And remember - if you do have air con, setting it to 24–25°C an hour or two before bed (then turning it off) can be enough to cool the room. Just avoid blasting cold air directly at the bed or running it all night.
Sleeping through a Spanish summer isn’t always easy but… with a few of these tricks up your sleeve, you’ll stand a much better chance of waking up rested and ready to face the day.
You might also like: The surprising truth about your fan's electricity use
Image: Pexels/Pixabay
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