Daytime Sleep: Friend Or Foe?

Sleep is an essential part of our lives, and sometimes, our bodies demand it during the day. There are many reasons why someone might need to sleep during the day, including working night shifts, travelling across time zones, or simply needing a power nap to recharge. While it can be challenging to fall asleep during daylight hours due to our body's natural circadian rhythm, there are ways to optimise daytime sleep. This includes creating a relaxing sleep environment by blocking out light and noise, maintaining a comfortable temperature, and establishing a consistent sleep schedule. Additionally, daytime napping spots can be found in various places, such as hotels, airports, parks, and libraries.

How to create a relaxing sleep environment during the day

Creating a relaxing sleep environment during the day can be challenging, but with the right measures, you can improve your sleep quality and overall well-being. Here are some tips to help you create a soothing atmosphere for daytime sleep:

Block Out the Light

The presence of sunlight during the day can be a significant hindrance to your sleep. To counter this, invest in blackout curtains or thick window coverings to prevent external light from entering your room. Alternatively, you can use an eye mask to block out the light. This simple measure can make a big difference in your ability to fall and stay asleep during daylight hours.

Maintain a Quiet Environment

Outside noises can be particularly distracting when trying to sleep during the day. To minimise disruptions, consider using earplugs to reduce the impact of noise. Alternatively, a white noise machine can be extremely helpful in drowning out unwanted sounds and creating a calming atmosphere.

Keep a Comfortable Sleep Temperature

Maintaining a suitable temperature for sleep is essential. Experts recommend a temperature of 65 degrees Fahrenheit (18.3 degrees Celsius) for optimal sleep. This slightly cooler temperature ensures you don't feel too warm, as the body naturally cools down during sleep.

Minimise Electronic Distractions

Electronic devices such as phones, televisions, tablets, and computers emit blue light, which can interfere with your sleep. Turn off your phone or, if your job requires it, at least enable 'do not disturb' mode to avoid disturbances. Additionally, avoid looking at electronic screens for at least an hour before your planned sleep time to give your mind a break from the stimulating blue light.

Talk to Your Housemates or Family

If you live with others, communicate the importance of your sleep time to them. Explain your sleep schedule and request their cooperation in minimising disruptions during your designated sleep hours. Keeping your bedroom door closed can also help reduce the chances of being disturbed.

Customise Your Sleep Space

If you're sleeping in a new place or a bedroom that isn't yours, bring your own sleep accessories, such as a familiar pillow or comfortable pyjamas. These items can help create a sense of familiarity and comfort, making it easier to relax and fall asleep in an unfamiliar setting.

Tips for sleeping during the day

Sleeping during the day can be challenging, especially if you have a busy schedule or are naturally a night owl. Here are some tips to help you get a good daytime sleep:

• Create a relaxing sleep environment: Block out sunlight with blackout curtains or thick window coverings. If that's not possible, try using an eye mask. Minimise noise with earplugs or a white noise machine. Maintain a comfortable sleep temperature—experts recommend 65°F (18.3°C).
• Minimise distractions: Turn off your phone and avoid looking at any screens for at least an hour before you plan to sleep. Blue light from electronic devices can make it harder to fall asleep.
• Stick to a consistent sleep schedule: Try to sleep and wake up at the same times every day, even on weekends. This will help regulate your body's circadian rhythm and make it easier to fall asleep during the day.
• Plan your sleep around your shift: If you work nights, try to sleep close to the start time of your shift. This will help you feel more rested and energised for work.
• Avoid caffeine and alcohol: Caffeine can make it difficult to fall asleep, so avoid it for at least three to four hours before your intended bedtime. While alcohol may help you fall asleep initially, it can disrupt your sleep later in the day.
• Eat at the right times: If you work an afternoon shift, have your main meal in the middle of the day. If you work nights, consume a light meal during your shift and follow it with a moderate breakfast.
• Nap at work if possible: A short nap of 20-30 minutes can help you feel more energised. If your workplace doesn't have a dedicated nap room, try an unoccupied office or your car.
• Wind down before sleeping: Find a relaxing activity to help you calm down and prepare for sleep, such as meditation or a warm bath or shower.
• Consider melatonin supplements: These over-the-counter sleep aids can help correct circadian rhythm issues, but it's best to speak to your doctor before trying them, as they can have adverse effects on some people.

Remember, the key to successful daytime sleep is creating a consistent routine and a relaxing environment that promotes rest.

Where to nap in public

Napping in public is sometimes necessary, especially if you're feeling sleepy during a long day out of the house. Here are some places you can go to catch some Zs:

Cinemas

If you're feeling sleepy, head to the movies! Cinemas are dark, quiet, and have comfortable seats—perfect for a quick nap. Just make sure to pick a film that's not too loud or exciting, and maybe one in a language you don't understand so you're not tempted to stay awake and watch it!

Libraries

Libraries are another great option for napping. They usually have soft sofas and quiet corners where you can relax and recharge. Just remember to keep your nap short, as people don't tend to spend too much time reading. Bring an eye mask to block out the light and help you get some uninterrupted rest.

Parks

If the weather is nice, head to your nearest park. Find a shady spot under a tree, lie down, and enjoy some fresh air while you nap. Using an eye mask can also help you achieve total darkness for a more restful sleep.

Airports and Public Transport

Airports and public transport hubs are also great places to catch some sleep. People often sleep while waiting for their flights or during long commutes, so you won't be the only one. If you're at an airport, terminals tend to be more comfortable than airplanes, so take advantage of that!

Hotels

Hotels are a great option for napping, especially if you're looking for a more comfortable and private space. Day-use hotels allow you to book rooms for a few hours during the day, so you can nap in style without having to stay overnight.

Other Public Spaces

Other public spaces that you can nap in include benches, your car, study rooms in schools or universities, hospital waiting rooms, and busy parking lots.

Remember to be considerate and follow any local rules or regulations when napping in public spaces.

How to prepare for daytime sleep

Daytime sleep can be challenging, especially if you are adjusting to a new work schedule or travelling across time zones. Here are some tips to help you prepare for sleeping during the day:

Create a Relaxing Sleep Environment

Blocking out light is crucial when trying to sleep during the day. Invest in blackout curtains or thick window coverings to prevent sunlight from entering your room. Alternatively, an eye mask can also be effective in creating a dark environment.

Outside noises can be distracting, so consider using earplugs or a white noise machine to minimise disruptions and create a peaceful atmosphere. Maintaining a comfortable temperature of around 65°F (18.3°C) is also recommended for optimal sleep.

Establish a Consistent Sleep Schedule

Try to sleep and wake up at the same times every day, including weekends and days off. This will help regulate your body's circadian rhythm and make it easier to fall asleep during the day. If you work night shifts, consider requesting a consistent shift schedule from your supervisor to avoid rotating shifts, which can disrupt your natural hormonal rhythm.

Practice Good Sleep Hygiene

Avoid consuming caffeine close to your bedtime. Caffeine can stay in your system for several hours and make it difficult to fall asleep. Limit your intake to a small amount at the beginning of your shift or earlier in the day, and refrain from caffeine for at least three to four hours before your intended bedtime.

Alcohol should also be avoided, as it can disrupt your sleep and lead to fragmented sleep patterns. Instead, focus on eating the right foods at the right times. If you work night shifts, consume a light meal during your shift and follow it with a moderate breakfast. Sticking to consistent mealtimes every day can also help regulate your body's sleep-wake cycle.

Wind Down Before Sleep

Find activities that help you relax and prepare for sleep. Some people find meditation or a warm bath effective, while others may prefer reading or listening to soothing music. If possible, try to incorporate a short nap into your workday to boost your energy levels and improve alertness.

Additional Tips

• If you must work rotating shifts, try to "rotate forward" by moving from day to swing to night shifts in that order. This will be easier for your body to adjust to.
• If you are travelling and need a place to nap, consider hotels that offer day rates or early check-in, nap pods, airports, parks, or public libraries.
• If you are a student, university libraries or common areas can be good places to rest.

The benefits of napping

Napping is a great way to boost your energy and enhance your alertness, especially if you've had a sleepless night. A short nap of 10 to 30 minutes can improve your cognitive functions, such as memory, logical reasoning, and the ability to complete complex tasks.

Improve Your Memory

Studies have shown that sleep helps store memories. A nap can help you remember things learned earlier in the day, and even improve your ability to recall motor skills, sense perception, and verbal memory. Napping can also help your brain draw connections between different pieces of information.

Boost Your Mood

If you're feeling a bit down, a nap can help lift your spirits. The relaxation that comes from lying down and resting can boost your mood, whether you fall asleep or simply rest.

Enhance Alertness and Performance

Feeling sleepy after lunch? A 20-minute nap can help you feel more alert and improve your job performance. Napping can be especially beneficial for shift workers who need to be alert at irregular times.

Reduce Stress

Napping can help ease stress and improve your overall immune health. A 30-minute nap can do the trick, helping your body recover from pressure-filled situations.

Improve Heart Health

Napping has also been linked to improved heart health. One study found that people who napped for 45 to 60 minutes had lower blood pressure after experiencing mental stress.

Enhance Creativity

Ever woken up with a brilliant idea? That's because REM sleep, which occurs 70 to 90 minutes after falling asleep, activates parts of the brain associated with imagery and dreaming. A nap with REM sleep can help you combine ideas and find creative solutions.

Improve Sleep Quality

For older adults, taking a 30-minute nap between 1 pm and 3 pm, combined with moderate exercise, can improve nighttime sleep quality and benefit mental and physical health.

Help Children's Development

Napping is critical for the learning and development of preschool-age children. Regular napping helps children better recall what they've learned and improves their short-term memory.

So, the next time you feel like taking a nap during the day, don't feel lazy! Napping can provide a range of benefits to enhance your overall well-being.

Frequently asked questions