Summer means longer days, vacations, heat and often… fewer hours of sleep. With so much going on – trips, parties, outings – it’s easy to forget rest. At this time of year, it’s common to hear complaints like “I haven’t been sleeping well”, “I wake up several times during the night” or “I’m always tired, even on vacation”. T he truth is that summer really affects our sleep. Why do we sleep worse in the summer? There are three main reasons: 1. More light, less melatonin Long days and late sunsets slow down the production of melatonin , the hormone that helps the body realize that it’s time to sleep. 2. Heat at night Our body needs to lower its temperature a little in order to fall asleep. When the nights are very hot, this process becomes more difficult and waking up hot and sweaty in the early hours of the morning is quite common. 3. Changes to normal routines Between vacations, late dinners and long weekends, our schedules become more irregular during the summer holidays. And our biological clock - which loves routine - feels lost. But why is sleep still important during the holidays? Getting a good night's sleep isn't just a question of energy. It's during sleep that the body "recharges", the brain organizes information, the immune system strengthens and the organs have time to recover. Even if the days are lighter and more fun, poor-quality sleep can have undesirable effects: constant tiredness, bad mood, difficulty concentrating and even digestive problems. Simple ideas for getting better sleep during the summer We don't need to turn the bedroom into a sleep capsule, but there are small gestures that can help a lot: Try to maintain a regular time to go to bed and get up, even on rest days. Reduce light (natural and artificial) at night: close the curtains, avoid bright screens (at least 30-60 minutes before bed) and opt for softer lights. Keep the bedroom as cool as possible: use fans, air conditioning or simple tricks like leaving the windows open at night and closed during the day. The ideal temperature for a good night's sleep is between 18°C and 22°C, that is, neither too cold nor too hot. Use light sheets, preferably 100% cotton. Avoid synthetic fabrics that retain heat. Avoid heavy meals and alcohol before going to bed. Create a relaxation ritual: a warm shower, reading, calming music or simply a few minutes of deep breathing can make a difference. What if nothing works? If even with these changes you continue to sleep poorly - you wake up several times, feel tired during the day or have constant difficulty falling asleep - there may be something else. Problems such as chronic insomnia, sleep apnea or other disorders can worsen in the summer and require specialist evaluation. To enjoy the summer... you need to sleep well Summer is a time to enjoy - and to do so you need to be in a good mood, with energy and health. Sleep is one of the pillars of this balance. Taking care of it is taking care of yourself. Because, deep down, sleeping well is not a waste of time. It is about improving your quality of life. Author : António Sousa Fernandes (pulmonology) Meet the pulmonology clinical team from Hospital da Luz network. The content published in the Health Guide is intended for the general public and is provided for informational and educational purposes only. It does not replace individual medical assessment, diagnosis, or personalized clinical advice from a qualified healthcare professional. The content is produced or reviewed by physicians and other healthcare professionals at Hospital da Luz and is based on the knowledge available at the time of publication or the most recent update, as indicated at the beginning of each item.
