José Abellán, cardiologist, on how to sleep cool in summer: "Try the frozen sock method."

When night falls and the temperature barely drops, sleeping becomes a real nightmare. The heat waves that recur throughout the summer months in Spain force many to fight the sheets, sweat relentlessly, and toss and turn until dawn . And not everyone has or wants to rely on air conditioning or a fan to survive those hellish nights.

That nighttime heat disrupts sleep, reduces its quality, and leaves a feeling of exhaustion upon waking. Science has an explanation: the body needs to lower its internal temperature to enter deep sleep . But if the environment remains hot, this process doesn't occur, and insomnia lurks. The consequences are immediately noticeable in one's mood and energy the next day.

Faced with this reality, home methods for cooling the body without relying on electrical devices have become popular. From applying cold water to key areas to choosing better bedding, there are simple, affordable, and sustainable options that can make a difference.

José Abellán, cardiologist, on how to sleep cool in summer: "Try frozen socks."

One of the specialists who has made this topic go viral the most is cardiologist José Abellán , who compiled five essential tips for sleeping well in an Instagram post that is being shared by thousands of users. They are:

1. Turn your body into air conditioning : “Apply cold water to key areas like your neck, wrists, groin, ankles, etc., or try 'frozen socks.' Wet them and put them in the freezer, then put them on your ankles while you sleep. This cools your blood and lowers your entire body temperature.
2. The Egyptian method : “Spray water on the sheets. Evaporation cools and regulates heat like a natural air conditioner. Use little water, just a fine mist; it's not a water park,” says Abellán.
3. Warm shower before bed : Very cold water activates your alert system. Instead, take a lukewarm shower, bordering on cool. “It relaxes, dilates pores, and helps your body cool down without reacting to the attack.”
4. Cool bedding and pajamas : It's important to try to use natural fabrics, such as cotton, linen, or bamboo, and avoid synthetics like polyester. "If it's really hot, the coolest option might be... nothing at all. It's up to you," she says, referring to the possibility of sleeping naked.
5. Posture and position do matter : “Avoid slumped or prone positions that squash your body into the mattress. It's better to lie on your back or on your side, with your legs and arms spread apart.”

Sleeping cool in the summer is possible; you just need to regulate your temperature, prepare your surroundings well, maintain certain routines, and not obsess. "Summer will pass; you just need to get through the night," the doctor concludes. Abellán's advice is as simple as it is effective, and it's a roadmap for those looking for rest without air conditioning... and without the heat.