Date Published: 25/07/2024

Top tips for sleeping during a Spanish heatwave

Night-time temperatures over 20°C in Spain can make it almost impossible to sleep

Summer in Spain can be absolutely sweltering, especially in the south of the country, and while the days can be bad enough it’s the dreaded tropical nights when the temperatures fail to dip below 20°C that make it next to impossible to get a proper night’s sleep.

So what do the Spanish do in July and August to ensure they get their forty winks? It’s time to whip out some tricks to stay cool and get some shut-eye.

While air conditioning and fans are the go-to solutions, there are other innovative ways to keep the heat at bay and ensure a good night’s rest.

Here are some top tips to survive the Spanish heatwave and keep your cool:

Keep it light: Opt for light, cold dinners. Heavy, high-calorie meals will only raise your body temperature and make digestion more difficult. Avoid caffeine and alcohol, which can disrupt your sleep and raise your core temperature.
Get moving: Exercise during the day! It might seem counterintuitive, but exercising helps reduce fatigue and expends energy, making it easier to rest at night. Just be sure to finish your workout at least two hours before bedtime.
Cool down your space: Aim to keep your room at a comfortable 25°C. Use blinds to block out the sun during the hottest part of the day, and open the windows at night to let the cooler air in.
Pre-sleep shower: A warm shower before bed can help lower your body temperature and prepare you for sleep.
Choose cotton: Opt for cotton pyjamas, sheets and loose-fitting clothing. Cotton is breathable and promotes perspiration, keeping you cool and comfortable throughout the night.
Hydrate, hydrate, hydrate: Drinking plenty of water is crucial. Staying hydrated helps regulate your body temperature and prepares your body for sleep.
Separate sleeping arrangements: For couples, sleeping separately might be a good idea. Physical contact between two people can raise body temperature, making it harder to sleep. While it may reduce the romance, it increases the chances of a good night's rest!
Relax and unwind: Engage in relaxing activities before bed. Deep breathing, listening to a calming podcast or practicing yoga can help lower your heart rate and prepare your mind and body for sleep.

Cooling down with fans

Fans can be a real lifesaver during the summer, especially in homes that aren’t equipped with air-conditioning. But with electricity bills on the rise, many people are reluctant to plug in for fear it may break the bank.

So, if you were to leave your electric fan running all night, how much would it really cost?

Well, the calculation depends on various factors, including the model, power and daily electricity prices. However, we can provide a rough estimate. Based on a standard fan consumption of 60 watt-hours, we can calculate the monthly cost.

First, we convert the watt-hours to kilowatt-hours (kWh) by dividing by 1,000, resulting in 0.06 kWh. Then, we multiply this by the average electricity price, which is approximately 0.15 cents per kWh. This gives us a nightly cost of 0.072 cents, or 2.16 euros for the entire month.

This estimate assumes a single fan and an eight-hour snoozing window and doesn’t account for other factors, but it’s a reassuringly low cost for a good night’s sleep.

Also of interest: Taking care of dogs during the scorching Spanish heatwave

Image: True Lad on X

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