Sleeping in the Spanish Heat

Warm, sunny days and balmy summer evenings are great but how can you avoid sleeplessness when the heat at night is just too much?

Temperatures of 48o are not unusual in the south of Spain in the summer months and most people feel the need to take some action for health and convenience purposes.


From a health perspective, the greatest threat is dehydration. A dry mouth is an obvious warning but leg cramp in the middle of the night is also thought to be a symptom so watch out for these tell-tale signs.

Eating & Drinking

Try to eat light meals (salads and fish, for example) rather than heavy meals (red meat and lots of carbs). Also, drink two litres of water each day and avoid alcohol and caffeine whenever possible. Keep a glass of water by your bed so you can sip from it during the night if necessary.

Sleeping Environment

Keep blinds, shutters and/or curtains closed during peak sunshine hours but leave windows open at night and early in the morning so your room can cool down. If you are sleeping with the windows or balcony doors open, you’ll need a plug-in mosquito-repellent, available from most large supermarkets.

An electric fan by your bed can also help, as indeed can light nightwear. A light cotton sheet will often suffice and there’s rarely a case for having a duvet until wintertime.


While air-conditioning can seem like a perfect solution, it’s not everyone’s cup of tea. Some complain about it being too cold, or suffer from headaches and other ailments.  And if you’re paying the electricity bill, brace yourself for a hefty rise in costs if you leave the air-con on for too long!

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