Summer should be synonymous with rest and joy, but for many people it becomes a season of insomnia, fatigue, and discomfort. High temperatures, longer daylight hours, and changes in routine alter sleep patterns and with them, hormonal balance, mood, and musculoskeletal health.

As a physiotherapist at SanySa del Levante, I frequently receive patients in summer who complain of back pain, irritability, and exhaustion who do not realize that poor sleep is the main cause.

How poor summer sleep affects your hormones

• Melatonin and prolonged light: melatonin is the hormone that regulates sleep. It is produced in darkness, so the longer summer days and more sunlight delay its secretion, making it harder to fall asleep.
• Cortisol and chronic stress: poor sleep quality increases cortisol levels — the stress hormone — which in turn makes it harder to rest, creating a vicious circle.
• Mood changes: lack of restorative sleep alters serotonin and dopamine levels, leading to irritability, low motivation, and a sense of fatigue.

The link between poor sleep and back pain

• Stress, muscle tension, and poor posture: during sleep, muscles should relax and recover. But when sleep is superficial or fragmented, muscle tension persists, especially in the neck and lower back.
• Inadequate sleeping positions: the heat leads many people to sleep in unergonomic positions — without a pillow, on the floor, or in twisted positions — which overloads the spine.
• Reduced physical recovery: during deep sleep, the body repairs tissues and eliminates metabolic waste. Poor sleep interrupts this process, increasing the sensation of stiffness and physical fatigue.
• Inflammation: chronic sleep deprivation increases inflammatory markers, which can worsen chronic pain conditions such as arthritis, fibromyalgia, or lower back pain.

Practical tips to sleep better in summer

Environmental adjustments:

• Keep the bedroom cool using blinds, fans, or air conditioning.
• Avoid screens at least one hour before bed — blue light inhibits melatonin production.
• Maintain a regular sleep schedule, even on weekends.

Body and posture:

• Use a suitable mattress and pillow that keep the spine aligned.
• Perform gentle stretching before bed to release accumulated tension.
• Avoid heavy meals and caffeine in the evening.

Mind and emotional management:

• Practice conscious breathing or meditation before bed.
• If you can’t sleep, get up and do a relaxing activity instead of tossing and turning in bed.
• Keep a gratitude journal to reduce cortisol levels and promote positive emotional states.

This summer you don’t have to suffer in silence. With small changes in your environment, body, and mind, you can recover restorative sleep and protect your back, your mood, and your hormonal health. If discomfort persists, at SanySa del Levante we offer physiotherapy and psychology services to help you regain balance.