Daytime Sleep: Restful Or Restless?

Sleep is an essential part of our daily routine, with the average person spending about a third of their life asleep. While it may seem like a passive activity, it is a period during which the brain engages in several activities necessary for life and closely linked to our quality of life. Sleep is vital for our physical and mental health, and its absence can have serious consequences.

But what about daytime sleep? Is it possible to get quality rest when the sun is shining, and the world is awake? This is a challenge many shift workers face, and it can be difficult to fall asleep during the day due to the mismatch between their body's circadian rhythm and natural light cycles. So, how can we optimise our daytime sleep to ensure we get the rest we need?

Daytime sleep routines for night shift workers

Night shift work can interfere with your body's natural circadian rhythm, which is the 24-hour cycle that tells your body when it's time to sleep or be awake. Circadian rhythms are controlled by a biological clock located in the brain, which responds to light cues. As such, night shift workers often feel sleepy when they need to work and alert when they want to sleep.

• Make sleep a priority: Avoid the temptation to handle errands or chores right after your night shift. Putting off sleep can trigger a dangerous cycle of "sleep debt", which can have long-lasting effects on your health and productivity.
• Sleep as long as possible: Night shift workers tend to sleep less and experience poorer quality rest. Try to spend as much time as possible in bed to prevent the negative effects of chronic sleep deprivation.
• Take a nap before work: Research shows that taking a nap 1.5-3 hours before your night shift can improve your alertness.
• Use light exposure to your advantage: Light plays a significant role in regulating your circadian rhythm. Spending time in brightly lit areas during the first half of your day can increase your overall alertness and energy. Reducing your exposure to light towards the end of your shift can help your body transition to sleep.
• Use blue-light-blocking glasses: Before leaving work, put on a pair of blue-light-blocking sunglasses to block out the wavelength of light that signals your body to begin its daytime circadian rhythm. Wear them until you reach your bedroom.
• Go straight to bed after work: If your body hasn't adjusted to sleeping during the day, you have a small window to get rest before your natural circadian rhythm kicks in. Help your internal clock by getting as much rest as possible before 2 pm.
• Eat a bedtime snack: If you're hungry, eat a small meal containing a high-quality carb and protein before bed. Some good options include oats with blueberries, Greek yogurt, or peanut butter on an English muffin.
• Sleep in a dark room: Daylight triggers your circadian clock to wake you up, so blocking out as much light as possible will improve your sleep quality.
• Create a supportive sleep environment: Ask your family and friends to respect your sleep schedule by minimising disruptive behaviour and disturbances.
• Consider melatonin supplements: If you're still struggling with your sleep schedule, consider taking a melatonin supplement. Melatonin is a hormone typically produced by the body in the evening, but taking supplements at other times of day may help prepare your body for sleep. Always check with your doctor first.

In addition to the above tips, there are some general strategies for optimising your sleep hygiene, which is particularly important for night shift workers:

• Exercise and nutrition: Consider doing some light exercise and having a protein-rich meal within two hours of waking up.
• Stay hydrated and well-lit at work: Working in well-lit areas and staying hydrated will help keep your brain alert during your shift.
• Take breaks: If your work involves sitting or standing in one spot, take breaks to refresh your mind. You can grab a snack, take a walk, or do some light stretches.
• Stay active and listen to music: Remaining stationary can lead to drowsiness, so try to move around during your breaks. Listening to upbeat music or interactive podcasts can also help keep you alert and engaged.
• Limit caffeine and alcohol: Consume caffeine within 1-2 hours of waking up for your shift, and avoid it in the second half of your shift so it doesn't interfere with your sleep. Alcohol can also interfere with your sleep, so it's best to avoid it before bed.

The science of sleep

Sleep is a complex and dynamic process that affects our functioning in ways scientists are only beginning to understand. Sleep accounts for one-third of the human lifespan, yet its biological purpose remains a mystery. However, what we do know is that it is essential to our survival, as important as food and water.

Sleep Stages

Throughout the night, our brains cycle through two different types of sleep: REM (rapid-eye movement) sleep and non-REM sleep. The first part of the cycle is non-REM sleep, which is composed of four stages. The first stage comes between being awake and falling asleep. The second is light sleep, when heart rate and breathing regulate, and body temperature drops. The third and fourth stages are deep sleep. After cycling into REM sleep, the cycle repeats, but with less time spent in the deeper third and fourth stages of sleep and more time in REM sleep.

The Importance of Sleep

Sleep is vital for our health and well-being. It is necessary for our brain function, including how our nerve cells (neurons) communicate with each other. It also plays a role in our metabolism and immune function, and lack of sleep increases the risk of health problems like high blood pressure, cardiovascular disease, diabetes, depression, and obesity. Sleep is also important for our mental health, with symptoms of depression and seizures worsening with a lack of sleep.

Sleep and the Body

During sleep, our bodies "power down" and most body systems, including our brains, become less active. This allows for energy conservation and storage, as well as self-repair and recovery. Our brains also process new information and create memories during sleep.

Daytime Sleep

For those who work night shifts, daytime sleep can be challenging due to a mismatch between their body's circadian rhythm and natural light cycles. Creating a relaxing sleep environment, planning sleep schedules, and practicing good sleep hygiene can help improve daytime sleep quality.

Rest vs. Sleep

While rest is important and can provide some benefits, it is not a replacement for sleep. Closing your eyes and relaxing can calm your mind and help your muscles relax, but it does not provide the same cognitive and restorative benefits as sleep.

While the science of sleep is still being explored, it is clear that sleep is a critical aspect of our lives, impacting our physical and mental health, cognition, and overall functioning. Understanding the science behind sleep can help us improve our sleep quality and overall well-being.

Sleep and physical health

Sleep is an essential part of our daily routine, with humans spending about a third of their lives asleep. Quality sleep is as vital to survival as food and water, and it has a significant impact on both physical and mental health.

The brain and body remain active during sleep, with internal organs and processes performing essential functions throughout the night. Sleep is when the body recovers, and it is also when the brain forms new pathways to help learn and remember information. A good night's sleep improves learning, problem-solving skills, attention, decision-making, and creativity.

Sleep plays an important role in maintaining physical health. It heals and repairs the heart and blood vessels, supports a healthy balance of hunger and fullness hormones, and affects how the body reacts to insulin. Sleep deficiency results in higher-than-normal blood sugar levels, which may increase the risk of diabetes. Sleep also supports healthy growth and development, boosts muscle mass, and helps repair cells and tissues.

Sleep is also crucial for the body's ability to fight off germs and sickness. Ongoing sleep deficiency can weaken the immune system, making it harder to fight common infections. Sleep helps to regulate the body's natural defences, and a lack of sleep can increase the risk of chronic health problems such as weight gain, obesity, heart attack, stroke, and high blood pressure.

Additionally, sleep plays a role in maintaining endocrine and metabolic systems, releasing hormones that regulate appetite, growth, and fertility. It also helps flush out neurotoxins that are implicated in an increased risk of Alzheimer's disease.

Overall, sleep is vital for both physical and mental health, and a lack of quality sleep can have detrimental effects on overall well-being and daily functioning.

Sleep and mental health

The Impact of Sleep on Mental Health

During sleep, our brains work to evaluate and remember thoughts and memories. A lack of sleep is particularly detrimental to the consolidation of positive emotional content, which can have a knock-on effect on our mood and emotional reactivity. Sleep deprivation studies have shown that insufficient sleep can increase anxiety and distress levels in otherwise healthy people.

Research has also found that sleep plays a role in removing toxins from the brain that build up while we are awake. A chronic lack of sleep or poor-quality sleep increases the risk of health problems such as high blood pressure, cardiovascular disease, diabetes, depression, and obesity.

Mental Health Disorders and Sleep

The bidirectional relationship between sleep and mental health means that sleeping problems may be both a cause and a consequence of mental health issues. For example, around 75% of people with depression experience insomnia, and many also suffer from excessive daytime sleepiness and hypersomnia. While sleeping problems were previously seen as a symptom of depression, growing evidence suggests that poor sleep may induce or exacerbate depression, creating a negative feedback loop.

Anxiety disorders, including PTSD, also have a strong association with sleeping problems. Worry and fear contribute to a state of hyperarousal, which is considered a central contributor to insomnia. Sleep problems may then become an additional source of worry, creating anticipatory anxiety that makes it harder to fall asleep.

Bipolar disorder, schizophrenia, ADHD, and autism spectrum disorder are other mental health conditions with strong links to sleep issues.

Improving Sleep and Mental Health

Given the complex relationship between sleep and mental health, addressing sleep issues can be a component of treating many psychiatric disorders. Cognitive-behavioural therapy (CBT) is a type of counselling that can help improve both sleep and mental state by examining and reframing negative thoughts. CBT for insomnia (CBT-I) has proven effective in reducing sleeping problems and improving emotional well-being.

Improving sleep habits, such as maintaining a steady sleep schedule, winding down before bedtime, avoiding caffeine and alcohol, and getting regular exercise, can also go a long way in reducing sleep disruptions.

Sleep and productivity

Sleep is an essential part of our daily routine, with humans spending about a third of their lives asleep. Quality sleep is vital to our health and productivity, and a lack of sleep can have detrimental effects on our ability to function.

The Benefits of Sleep

Sleep is necessary for the optimal functioning of our brains and bodies. During sleep, our body tissues repair and strengthen, and our heart and blood pressure are regulated, promoting cardiovascular health. Sleep also boosts our immune system, with our body creating hormones that help fight off infections.

Sleep is also crucial for our mental health, improving our mood and brain function. A good night's sleep helps us feel refreshed and energized, and is vital for memory formation and retention, as well as enhancing our learning and problem-solving skills.

The Impact of Sleep Deprivation

Sleep deprivation can have far-reaching consequences, affecting our ability to concentrate, complete tasks, and make clear-headed decisions. It increases the likelihood of making risky choices and can cause issues with time management and job performance. Sleep-deprived people may struggle to meet deadlines and organize their day efficiently.

Sleep loss can also lead to accidents and injuries in the workplace. Sleepy employees are 70% more likely to be involved in workplace accidents, and driving while sleep-deprived can be as dangerous as driving under the influence of alcohol.

Optimizing Sleep for Productivity

To improve productivity, it is recommended to get between six and eight hours of quality sleep. Here are some tips to optimize your sleep:

• Avoid screens, especially blue light, one hour before bedtime.
• Avoid carbohydrates and alcohol before bed, as they can disrupt sleep quality.
• Establish a bedtime routine, such as turning down the lights an hour before, changing into sleepwear, and reading a book.
• Set boundaries between work and personal time, ensuring the bedroom is used only for sleep and relaxation.
• Make lifestyle changes, such as reducing caffeine intake, maintaining consistent mealtimes, and avoiding heavy meals and exercise close to bedtime.
• Ditch your smartphone at bedtime, as the blue light from screens can interfere with your sleep.
• Consider getting checked for medical conditions or sleep disorders that may impact your sleep.

The Bottom Line

Sleep is essential for our health and productivity. By getting sufficient, quality sleep, we can improve our focus, cognitive function, and ability to perform tasks. Prioritizing sleep and making deliberate efforts to improve our sleep habits can have a positive impact on our productivity and overall well-being.

Frequently asked questions