Daytime Sleep: Why Is It Better?

Sleep is essential for our health, and a good night's rest can improve brain performance, mood, and overall health. However, many factors can affect our sleep quality, such as diet, exposure to light, noise, screen time, stress, and daily habits. One intriguing aspect is that some people seem to sleep better during the day. This phenomenon could be attributed to various reasons, including biological, environmental, and psychological factors. Understanding these factors is crucial for optimizing our sleep patterns and overall well-being.

Lack of pressure to sleep

One of the reasons you may sleep better during the day is the lack of pressure to sleep. Our society is structured around daytime activity, and our internal body clocks are aligned with the day-night cycle of the environment. This means that we generally feel alert during the day and sleepy at night. However, for some people, their body clock or "chronotype" may be delayed, resulting in increased alertness in the late evening and difficulty falling asleep at a conventional bedtime.

Night Owls, as they are called, often struggle with traditional work and school schedules that demand early morning alertness. Their bodies may not start to feel sleepy until well past midnight, and they might find themselves lying awake in bed, unable to switch off their minds. This can lead to a constant struggle to adjust and conform to societal expectations.

The lack of pressure to sleep during the day can remove some of the anxiety and stress associated with trying to fall asleep at night. During the day, there are fewer distractions and stimuli that can disrupt sleep. It may be quieter and darker, creating an environment more conducive to sleep. Additionally, there may be fewer demands and expectations on your time, allowing you to relax and let go of the fear of not sleeping.

Furthermore, the daytime can provide an opportunity to catch up on sleep without the pressure of having to wake up early for work or other commitments. This can be especially beneficial for people who work night shifts or irregular schedules and those who experience insomnia or other sleep disorders. Taking a nap during the day can help reduce sleep deprivation and improve overall well-being.

However, it is important to note that while daytime napping can be beneficial for some, it can also disrupt nighttime sleep. Long or irregular naps during the day can negatively affect nighttime sleep quality. Therefore, it is crucial to find a balance that works for your unique sleep needs and preferences.

Circadian rhythm disorders

Your body tries to align your sleep-wake cycle with cues from the environment, such as light or darkness, your eating patterns, and your physical activity. When your sleep-wake cycle is out of sync with these external cues, you may experience difficulty sleeping, and the quality of your sleep may be poor. Disruptions to your sleep patterns can be temporary, caused by factors such as your sleep habits, job, or travel. They can also be long-term, caused by ageing, genetics, or a medical condition.

There are several types of circadian rhythm disorders:

• Advanced sleep-wake phase disorder: People with this disorder may find it difficult to stay awake in the early evening and, as a result, wake up too early in the morning. This can interfere with daily responsibilities.
• Delayed sleep-wake phase disorder: This is one of the most common circadian rhythm disorders. People with this disorder may fall asleep later than they would like and then find it difficult to wake up on time in the morning. It often interferes with daily life and can lead to daytime tiredness or anxiety.
• Irregular sleep-wake rhythm disorder: People with this disorder may have several short periods of sleep and wakefulness. They may be unable to sleep at night and take multiple naps during the day due to excessive sleepiness. Jet lag is a form of this disorder, often occurring when travelling across multiple time zones in a short period.
• Non-24-hour sleep-wake rhythm disorder: This type of disorder occurs when your sleep-wake cycle is not in sync with the 24-hour day. As a result, your sleep times may gradually become more delayed, and you may experience periods of insomnia and daytime sleepiness. This is common in people with limited light exposure, such as those who are completely blind.
• Shift work disorder: This affects those who work during the night or on rotating schedules. Due to their work schedule, individuals with this disorder may not get uninterrupted quality sleep when their body needs it. It can cause insomnia, extreme tiredness, and sleepiness while working at night.

Treatments for circadian rhythm disorders aim to adjust the patient's sleep pattern so they can get the necessary sleep and function daily. These treatments include external stimulus therapies such as bright light therapy or chronotherapy, a behavioural technique that gradually adjusts bedtime to achieve the desired sleep schedule. Bright light therapy is specifically designed to reset a patient's circadian rhythm to a desired pattern.

Trauma

• Mindfulness and bedtime rituals: Practices like deep breathing, meditation, journaling, and light yoga can help release tension and promote relaxation before bed. Establishing a bedtime routine with activities like taking a warm bath, changing into comfortable clothes, listening to soothing sounds, and aromatherapy can also help prepare the body and mind for sleep.
• Sleep hygiene: This includes maintaining a cool and quiet bedroom, limiting alcohol, heavy meals, and caffeine intake in the evenings, exercising during the day, and sticking to a regular sleep schedule.
• Limit screen time and naps: The blue light emitted by electronic devices can negatively affect sleep quality. Turning off devices an hour before bed and limiting naps to 20 minutes in the early afternoon can improve sleep.
• Create a comfortable and safe environment: Set the temperature to your preferred level, usually on the cooler side. If darkness triggers anxiety, consider a dim night light. Having a friend or family member nearby for support can also help.
• Seek professional help: Talking to a licensed therapist or counselor can be crucial in processing trauma and improving sleep. They can provide techniques like cognitive-behavioral therapy and exposure therapy to help manage symptoms.
• Rule out medical conditions: Discuss sleep problems with a doctor to rule out any underlying medical conditions that may be contributing to sleep difficulties. They may refer you for a sleep study or suggest medication adjustments if necessary.

While improving sleep after trauma can be challenging, implementing these strategies and seeking support can help promote healing and better sleep quality.

Stress and anxiety

Sleep is crucial for our health and well-being. However, stress and anxiety can create a vicious cycle that disrupts our sleep patterns and affects our quality of life.

The Impact of Stress and Anxiety on Sleep

Anxiety disorders are the most common mental health problem in the United States, and insufficient sleep exacerbates anxiety symptoms, creating a negative cycle. Research indicates that anxiety can affect rapid eye movement (REM) sleep, the phase when we tend to have vivid dreams. Disturbing dreams or nightmares during REM sleep can wake us up, further disrupting our sleep.

Factors Contributing to Sleep Difficulties

Several factors contribute to sleep difficulties for people with stress and anxiety:

• Chronotype: Some individuals are 'Night Owls', who feel a surge of energy in the evenings and struggle with conventional schedules.
• Biological Factors: Melatonin, which signals sleepiness, may be delayed in people with higher evening energy, leading to increased alertness at night.
• Environmental Factors: Exposure to artificial light, especially blue light from screens, can trick our brains into thinking it's daytime, disrupting melatonin production and delaying sleep.
• Psychological Factors: Engaging in stimulating activities before bed, such as watching TV or working, can increase energy levels and make it harder to fall asleep.
• Daily Habits: Lack of exercise, an irregular sleep schedule, and consuming caffeine or sugar late in the day can all contribute to sleep difficulties.

Strategies to Improve Sleep

To break the cycle of stress, anxiety, and poor sleep, consider the following strategies:

• Relaxation Techniques: Practicing relaxation techniques such as deep breathing, mindfulness meditation, or gentle stretches before bed can help prepare your mind and body for sleep.
• Consistent Sleep Schedule: Maintaining consistent sleep and wake times can help regulate your body's internal clock and improve sleep quality.
• Healthy Habits: Avoiding caffeine and sugar late in the day, limiting screen time before bed, and engaging in regular exercise can positively impact sleep.
• Therapy: Cognitive Behavioral Therapy (CBT) is a common treatment for anxiety disorders, helping to reorient negative thinking patterns and reduce anxiety.
• Medication: Anti-anxiety medications, antidepressants, and beta-blockers can help mitigate symptoms, but it's important to consult a healthcare professional before starting any medication.
• Sleep Hygiene: Improving sleep hygiene involves creating a comfortable, quiet, and softly lit bedroom environment, avoiding fluids and heavy meals before bed, and establishing a relaxing bedtime routine.

Sleep environment

The quality of your sleep environment is a key factor in getting a good night's rest. Here are some ways to optimise your bedroom for better sleep:

• Noise level: Keep your bedroom quiet. Noise from the street, a loud neighbour, or even a television can disturb your sleep. Consider using earplugs or a white noise machine to block out unwanted sounds.
• Light: Minimise external light and artificial light from devices such as alarm clocks. Use light-blocking curtains if there are streetlights outside your window.
• Temperature: Keep your bedroom at a comfortable temperature. While this varies from person to person, a temperature of around 65°F (18.3°C) seems to be preferred by most people.
• Ventilation: Ensure proper ventilation in your bedroom.
• Air quality: Improve your home's air quality by using air purifiers or opening windows.
• Bedding: Choose bedding that suits your personal preference and keeps you comfortable throughout the night. For example, wool can help adults fall asleep in cool temperatures, while linen improves sleep quality in warm temperatures.
• Electronics: Limit the use of electronic devices before bed, as the blue light emitted from screens can disrupt your sleep. If possible, keep electronic devices out of your bedroom altogether.
• Relaxing activities: Engage in relaxing activities before bed, such as reading a book, taking a warm bath, or practising meditation. This helps signal to your brain that it's time to wind down and prepare for sleep.

Frequently asked questions