As Ibiza moves into autumn after an exceptionally hot summer, a local primary-care nurse is sharing some practical advice for residents struggling to sleep.

Ana López, a primary-care nurse with 32 years of experience in the Ibiza and Formentera health area, says the prolonged heat has made sleeping more difficult for many people and argues that small changes to daily routines can help.

Her advice focuses on regular sleep schedules, managing evening activity, reducing screen exposure, staying hydrated and being careful with alcohol and air conditioning.

Heat Has Made Sleep More Difficult

The summer of 2026 was exceptionally hot across Spain.

AEMET says it was the hottest summer in the agency's official series, which began in 1961, while its reconstructed historical record indicates it was the hottest summer since at least 1869. The Balearic Islands were classified as having an extremely hot summer.

For López, the prolonged heat has been noticeable in her work with patients.

She says maintaining normal routines has been particularly difficult during periods when temperatures remained high late into the evening and overnight.

Your Body Already Produces Melatonin

Melatonin is a hormone produced naturally by the body that helps regulate the sleep-wake cycle.

López's message is that people should not immediately assume they need a supplement simply because they are having trouble sleeping.

Instead, she recommends first supporting the body's normal sleep rhythm through consistent daily habits.

She also advises people to seek professional advice before taking melatonin supplements, particularly if they are already taking other medicines.

Keep a Regular Sleep Rhythm

One of López's main recommendations is to maintain a consistent sleep schedule.

Going to bed and waking up at broadly similar times each day helps maintain the body's regular sleep-wake rhythm.

She particularly highlights the effect of Ibiza's late-night lifestyle.

Going to bed at 3am and sleeping until late in the morning is not necessarily equivalent, from a circadian-rhythm perspective, to sleeping during conventional nighttime hours, even when the total number of hours is similar.

General sleep guidance also supports regular sleep and wake times as part of good sleep habits.

Put the Screens Away Before Bed

López recommends switching off screens two to three hours before going to sleep.

That is a stricter recommendation than some clinical sleep guidance, which commonly recommends avoiding phones, televisions and other screens for at least the hour before bedtime.

Research published through Spain's Revista Española de Salud Pública has found associations between technology use and poorer sleep quality, while clinical sleep guidance also recommends limiting screen exposure before bedtime.

For López, a simple alternative is an old-fashioned one: reading a paper book before bed.

Choose Gentle Evening Exercise

Exercise remains important, but timing matters.

López recommends gentle activity in the evening, such as walking or taking a calm swim, while warning that strenuous exercise immediately before bedtime can make it harder to wind down.

Clinical sleep guidance similarly recommends regular physical activity while avoiding vigorous exercise too close to bedtime for people who find that it interferes with sleep.

The challenge in Ibiza during a hot summer is finding a comfortable time to exercise.

Heat Can Make Exercise Difficult

López says the exceptional temperatures this summer made even recommending a simple walk more complicated.

Going outside early in the morning could still mean encountering very high temperatures, while exercising late in the evening could leave people overheated and sweating heavily.

She suggests adapting rather than abandoning physical activity.

For people who need regular exercise for conditions such as diabetes or cardiovascular disease, she suggests considering alternatives such as swimming when walking outdoors is uncomfortable because of the heat.

Spain's Ministry of Health also recognises regular physical activity as beneficial for physical and mental wellbeing and for sleep.

Be Sensible With Air Conditioning

Air conditioning can make an important difference during hot nights, but López recommends using it sensibly.

She describes seeing patients sleeping directly in the path of cold air or using very low temperatures combined with a fan pointed at the body.

She says this can contribute to discomfort, including dry throats, irritated airways and muscle stiffness in some people.

Her practical advice is to keep the sleeping environment comfortable without directing very cold air directly at the body.

Good sleep guidance generally recommends a bedroom that is cool, dark and comfortable rather than excessively hot or cold.

A Cold Beer Is Not the Best Sleep Aid

The familiar Ibiza response to a hot evening might be a beer.

López advises against using alcohol as a way to help with sleep.

Although alcohol can make people feel drowsy initially, clinical guidance notes that it can disrupt sleep later in the night.

Spain's national health guidance also identifies alcohol as a substance that can interfere with normal sleep, while NHS sleep guidance similarly advises avoiding alcohol close to bedtime.

López's alternative is simple: drink water and keep dinner light.

Keep Evening Meals Light and Regular

Late dinners are part of the lifestyle in Spain, particularly in summer.

López says maintaining regular meal and sleep times throughout the week can be one of the hardest changes for people accustomed to late evenings and weekends that run well into the night.

Spanish clinical guidance on insomnia likewise recommends regular sleep and meal schedules and avoiding heavy meals close to bedtime.

The aim is not necessarily to abandon Spain's social lifestyle, but to maintain enough consistency for the body's sleep rhythm.

The Difference Between Tired and Sleepy

Another important part of sleep hygiene is giving the body time to wind down.

Relaxing activities such as reading, gentle stretching, breathing exercises or a quiet routine before bed can help create a clear transition between daytime activity and sleep.

Clinical sleep guidance recommends a regular wind-down period and relaxing activities before bedtime.

October and November Could Bring Some Relief

The transition into autumn may help make some of these routines easier.

AEMET's latest seasonal forecast gives a 60-70% probability that September-November 2026 will be warmer than normal across Spain, while the Balearic Islands are among the areas where the warm signal is particularly pronounced.

That means the arrival of autumn does not automatically guarantee cool nights in Ibiza.

The island may continue to experience warm conditions even as daylight shortens.

The Mediterranean Still Offers an Opportunity

One of López's more positive suggestions is to make use of the environment around Ibiza.

When temperatures are too high for daytime walking, swimming can provide an alternative form of physical activity.

The island's surrounding sea remains relatively warm into autumn, meaning outdoor swimming can continue comfortably for many people beyond the traditional summer season.

Anyone with a medical condition should, however, follow the advice of their own healthcare professional when planning exercise.

What About Melatonin Supplements?

López does not dismiss melatonin outright.

Her advice is to be cautious and seek professional guidance, particularly for people who are taking other medication.

This is important because supplements can vary considerably in formulation and dose.

Spain's food safety agency has also issued a 2026 alert involving a melatonin supplement from the United States containing a declared 5 mg per tablet, warning that the product's elevated melatonin content could produce adverse reactions and recommending that people with the affected product should not consume it.

That does not mean all melatonin products are unsafe. It illustrates why López's recommendation to seek appropriate advice before using supplements is relevant.

Good Sleep Starts During the Day

Sleep is not only about what happens once someone gets into bed.

Regular activity during the day, exposure to natural light, consistent meal times and a stable sleep schedule can all contribute to healthier sleep habits.

Spain's Ministry of Health recommends regular physical activity and reducing sedentary time, while clinical sleep guidance emphasises regular routines and appropriate daytime activity.

For Ibiza residents, the summer heat can make those routines more difficult, but adapting the timing of activities can make them more manageable.

When Poor Sleep Needs Medical Attention

Occasional poor sleep is common, particularly during periods of extreme heat or major changes in routine.

Persistent insomnia is different.

People who regularly struggle to fall asleep, remain asleep or function normally during the day should speak to a healthcare professional rather than relying exclusively on lifestyle changes or supplements.

Good sleep habits can be useful, but ongoing sleep problems may have underlying causes that require assessment.

Ibiza's Summer Has Been a Challenge

The timing of López's advice is particularly relevant after the summer of 2026.

AEMET recorded 61 days under heatwave conditions in the Peninsula and Balearic Islands during the summer, the highest number in its series. It also recorded another six-day heatwave from September 2 to 7.

The prolonged heat meant that some people were dealing with uncomfortable nights for much longer than during a typical summer.

The Main Advice From Ana López

López's approach is straightforward: support the body's natural rhythm rather than relying immediately on supplements.

That means keeping regular sleep and meal times, limiting screens before bed, choosing gentle exercise when temperatures allow, drinking water rather than alcohol in the evening and using air conditioning sensibly.

Her advice also reflects the particular realities of life in Ibiza, where late dinners, nightlife and hot summer evenings can make conventional sleep routines more difficult.

A Better Night Starts Before Bed

As autumn arrives, the goal is not to create a perfect sleep routine overnight.

Instead, small changes can help the body return to more consistent patterns after months of heat and late summer schedules.

Keep the bedroom comfortable, reduce stimulation before bed, stay hydrated, move during the day and avoid using alcohol as a sleep aid.

And for anyone whose sleep problems continue, professional medical advice is more appropriate than simply adding another supplement to the routine.

Autumn Begins, but Ibiza's Warmth Remains

Autumn officially began in the early hours of September 23, 2026, but Ibiza is not immediately turning cold.

After a record-breaking summer, warmer-than-normal conditions are still expected across Spain during the autumn season.

For Ibiza residents, that makes sleep, hydration, sensible exercise and comfortable indoor temperatures particularly relevant as the island moves into the quieter months.

The message from López is simple: adapt to the heat, protect your routine and help your body's natural sleep rhythm rather than fighting against it.