Essential tips for a great night's sleep this summer

For many people, switching off from work and day-to-day responsibilities takes some effort. After months of juggling a packed schedule, the arrival of the holidays can bring a feeling of unease or emptiness. There is a physical explanation for this disruption to one’s routine. 

Throughout the year, the body follows a stricter schedule and is constantly overstimulated by tasks and plans. All of this disappears suddenly, and many people experience sudden fatigue or trouble sleeping at night, due to high levels of cortisol in the body.

The brain needs some time to adjust in order to shift from that intense pace to a much more relaxed one, as well as learning not to feel guilty about having nothing to do, lowering one’s own expectations and giving oneself permission to wind down.

Step one: digital detox

Holidays remind us that rest plays an essential role in our health and well-being. These weeks without an alarm clock encourage the release of dopamine, the ‘feel-good’ hormone, and allow us to recharge our batteries and revitalise both body and mind. 

Sleeping without alarms and without having to get up early is perfect for helping our body regain its natural sleep pattern and improve mood, as, according to the Spanish Sleep Society, around 48% of the adult population in Spain does not enjoy a good night’s sleep.

For a successful technological break, experts recommend following a few simple tips. For example, setting up an automatic out-of-office message to let people know that you won’t be checking work emails for a few weeks, or turning off notifications from specific apps that keep you constantly glued to your mobile.

Knowing how to switch off isn’t always easy, and many people end up caught up in what is known as ‘doomscrolling’; that is, the almost obsessive consumption of negative and pessimistic news on social media or the internet. A number of studies have found that this habit is linked to higher levels of anxiety, psychological stress and symptoms of depression, particularly when it takes up a significant portion of one’s free time. 

Taking a break from screens is key to enjoying the summer, as it helps to recharge the mind, give your eyes a rest and boost creativity. Furthermore, reducing screen time and replacing it with outdoor activities or social gatherings can promote emotional wellbeing and offset a sedentary lifestyle.
 

How to manage your free time?

At the same time, it’s important to discover what makes each of us feel good. Reading in silence, going for a walk in the mountains with your family, or enjoying a beverage by the sea. The best thing about holidays is letting your personal life take centre stage and forgetting, for a few weeks, about work-life balance issues and the daily rush. Summer is the ideal time to take a break and enjoy pleasant company without constantly checking the clock (or your work emails).

But before switching off the computer for a few days, you need to make sure all work matters are sorted and organised. And that includes tasks related to the start of the new school year, such as signing the children up for sports clubs or enrolling them for the new term. It’s also the time to sketch out some ideas or plans for the holidays. It’s not a matter of planning every single detail of the holidays but rather just giving some thought to the plans we’d like to carry out during this time off.

Ultimately, the coming weeks are the perfect time to read, go for a walk, or get back into exercise or hobbies that, during the rest of the year, tend to be squeezed into just a few days.

How to adjust your routine for summer?

Holidays are meant for unwinding, but sleep experts remind us that our bodies still need a bit of structure. Preserving a basic routine will help you rest better and prevent the return to work from feeling like a minor case of jet lag.