Daytime Sleep Solutions: Tips For Better Rest

Sleep is an essential part of our lives, and yet many of us struggle to get a good night's rest. But what about those who work night shifts and need to sleep during the day? Are there ways to improve daytime sleep quality?

The answer is yes. By making a few adjustments, it is possible to improve sleep during the day and ensure you get the rest you need. From creating a relaxing sleep environment to adopting good sleep hygiene practices, there are several measures you can take to enhance your daytime sleep.

So, if you're one of the many who work night shifts, read on to discover some helpful tips and tricks to get better sleep during the day. It's time to say goodbye to grogginess and hello to a well-rested you!

Avoid caffeine and alcohol

Caffeine and alcohol are two of the most popular beverages in the world. However, they can significantly impact your sleep quality and duration, especially when consumed close to bedtime. Here are some reasons why you should avoid caffeine and alcohol during the day to improve your sleep:

Caffeine

Caffeine is a stimulant that can keep you alert and make it difficult to fall asleep. Its effects can last for several hours, and even if you can fall asleep after consuming caffeine, it may still impact your sleep stages without you realizing it. To improve your sleep, it is recommended to limit your caffeine intake and avoid it close to bedtime. Here are some specific instructions regarding caffeine consumption:

• Avoid caffeine at least 3 to 8 hours before bedtime. This will give your body enough time to metabolize the caffeine and reduce its stimulating effects.
• If you have trouble sleeping, consider limiting your daily caffeine intake to no more than 200 mg.
• Be mindful that caffeine is addictive. If you decide to cut down on caffeine, do it gradually to avoid withdrawal symptoms such as headaches, tiredness, and anxiety.
• Caffeine is found in various drinks and foods, including tea, coffee, chocolate, and cola drinks. Be mindful of your consumption of these products, especially in the afternoon and evening.

Alcohol

While alcohol can make you feel sleepy and help you fall asleep initially, it can interfere with the quality of your sleep later in the night. Here are some ways alcohol can impact your sleep:

• It can cause or increase the symptoms of sleep apnea, snoring, and disrupted sleep patterns.
• It changes your body's melatonin production, a hormone that plays a crucial role in regulating your sleep-wake cycles.
• Alcohol consumption can lead to more frequent awakenings, night sweats, nightmares, and headaches during the second half of the night.
• Binge drinking can affect your melatonin levels for up to a week.

To improve your sleep, it is recommended to avoid alcohol close to bedtime. Here are some specific guidelines:

• Avoid alcohol at least 3 to 4 hours before bedtime.
• If you choose to drink alcohol, limit your consumption and avoid drinking too close to bedtime.

Exercise daily, but not before bed

Daily exercise is a great way to improve your sleep quality, but it's important to avoid exercising too late in the day as it may cause sleep problems. The stimulatory effect of exercise increases alertness and the levels of hormones such as epinephrine and adrenaline, which can make it difficult to fall asleep.

Most experts recommend avoiding intense exercise close to bedtime. Instead, try to get your daily dose of exercise in the morning or early afternoon. Morning workouts that expose you to bright daylight will help your natural circadian rhythm and improve your daytime energy and nighttime sleep quality and duration.

The Physical Activity Guidelines for Americans recommend getting at least 150 minutes of exercise per week. If you spread this throughout the week and ensure you leave a few hours between your workout and bedtime, you may notice a positive effect on your sleep quality.

If you can't exercise in the morning, try to exercise at regular times each day but not within three hours of your bedtime. This will help you fall asleep more easily and improve your overall sleep quality.

Optimise your bedroom environment

Your bedroom environment plays a crucial role in the quality of your sleep. Here are some tips to optimise it:

• Minimise noise: Keep noise to a minimum to create a sleep-friendly space. If you can't eliminate nearby sources of noise, consider using a fan or white noise machine to drown them out. Alternatively, you can use earplugs or headphones to block out the sounds.
• Block out light: Excess light exposure can disrupt your sleep and circadian rhythm. Use blackout curtains or a sleep mask to block light and prevent it from interfering with your rest.
• Maintain a comfortable temperature: The ideal temperature varies based on individual preferences, but most people sleep best in a cooler room, around 65 to 68 degrees Fahrenheit (18.3 to 20 degrees Celsius).
• Minimise artificial light from devices: The light from electronic devices like alarm clocks, smartphones, tablets, and laptops can disrupt your natural melatonin production. Keep your bedroom dark by turning off or covering any artificial lights from devices.
• Improve air quality: Work on improving the air quality in your bedroom. Ensure proper ventilation and consider investing in an air purifier to reduce allergens and carbon dioxide levels.
• Create a relaxing atmosphere: Make your bedroom a calm and relaxing space. Keep the lighting low in the evenings and as you prepare for bed. Avoid watching TV or using your computer, cell phone, or tablet in the bedroom, as the light and stimulating content can make it difficult to fall asleep.

Avoid eating late

Eating late at night can negatively impact your sleep quality. It is recommended that you eat dinner at least a few hours before going to bed. If you eat a late dinner, you may experience food-based sleep disruptions, as your body will still be digesting the meal. Eating a large meal close to bedtime can keep you awake, so it is best to avoid late dinners and minimise the consumption of fatty or spicy foods. Fatty foods can cause heartburn, which can disrupt sleep.

If you are hungry before bed, opt for a small, healthy snack. For example, an apple with a slice of cheese or a few whole-wheat crackers can satisfy your hunger until breakfast. It is also important to avoid caffeine and nicotine late at night, as these are stimulants that can disrupt sleep. Caffeine can take 6-8 hours to wear off completely, so it is best to avoid it after 2 pm.

In addition to the type and timing of food consumption, it is also important to consider the quantity of food consumed before bed. Eating a big meal before bed can make it harder to fall asleep and stay asleep. This is because your body is still active, digesting the food. Therefore, it is recommended to limit food consumption to a small snack if you are eating close to bedtime.

Overall, avoiding eating late at night can improve your sleep quality. By eating dinner earlier and opting for small, healthy snacks before bed, you can minimise food-related sleep disruptions and improve your sleep duration and quality.

Try relaxation techniques

Relaxation techniques are a great way to improve your sleep quality. They can help you wind down and prepare your mind and body for sleep. Here are some techniques you can try:

Deep breathing exercises: This involves inhaling slowly and deeply, then exhaling. This can help activate the body's relaxation response and reduce stress, which can interfere with sleep.

Progressive muscle relaxation: This technique involves focusing on relaxing different parts of the body, starting with the toes and working your way up. Imagine your toes are completely relaxed, then your feet, and then your ankles. Continue this process, working your way up the rest of your body. You may find yourself drifting off to sleep before you reach the top of your head.

Mindfulness and meditation: Mindfulness and meditation practices can help calm the mind and body, making it easier to fall asleep. This can include techniques such as controlled breathing, mindfulness meditation, and guided imagery.

Relaxing activities: Engaging in relaxing activities before bed can help signal to your body that it's time to wind down. This could include reading a book, listening to soothing music, taking a warm bath, or doing low-impact stretching.

Relaxing environment: Creating a relaxing environment in your bedroom can also help you prepare for sleep. Keep the lighting low and the temperature cool. Remove any distractions or noise that may interfere with your sleep.

Limit screen time: Blue light emitted by electronic devices can interfere with your sleep by reducing the production of melatonin, a hormone that helps you relax and sleep. Try to disconnect from devices at least an hour before bed and avoid bright lights.

These techniques can help you relax and prepare for a better night's sleep. Experiment with different techniques to find what works best for you.

Frequently asked questions