Daytime Sleep: Forcing Yourself To Snooze

Sleep is essential for physical and mental well-being, and a lack of it can lead to adverse effects such as fatigue, restlessness, decreased performance, and an increased risk of depression and anxiety. While falling asleep during the day can be challenging, there are several strategies that can help. These include maintaining a consistent sleep schedule, creating a soothing environment, avoiding screens and caffeine, practising relaxation techniques, and incorporating physical activity into your routine. Additionally, natural sleep aids, such as herbal tea, melatonin, and magnesium, can promote sleepiness. By implementing these techniques and making small changes to your daily habits, you can train yourself to fall asleep during the day more easily.

Create a soothing environment

Creating a soothing environment is essential for falling asleep during the day. Here are some tips to help you create a calming atmosphere:

Keep the Room Dark

Use heavy curtains or blackout curtains to block out sunlight and streetlights. Alternatively, you can use an eye mask to cover your eyes. Reducing light exposure is crucial for promoting melatonin production and regulating your body's internal clock.

Adjust the Temperature

A slightly cooler room can help you fall asleep faster and improve your sleep quality. Aim for a temperature between 60°F and 67°F (15.6°C and 19.4°C). If you live in a warm climate, consider turning down the thermostat, using a fan, or investing in seasonally appropriate bedding.

Eliminate Noise

Noise can be distracting and prevent you from falling asleep. Create a quiet space by using earplugs or a white noise machine to block out unwanted sounds. If necessary, consider using noise-cancelling headphones to create a peaceful environment.

Aromatherapy

Certain scents, such as lavender, are known for their soothing and relaxing properties. Try using essential oils or a diffuser to fill your room with calming aromas. However, always research the quality and potential side effects of essential oils before use.

Organise the Room

A cluttered room can be stressful and distracting. Reduce visual reminders of unfinished tasks by organising your space. A tidy and organised bedroom can help create a more calming environment, allowing you to relax and fall asleep more easily.

Use Soft and Comfortable Bedding

Invest in high-quality, soft bedding, such as high-thread-count sheets or satin sleep textures. A comfortable bed and pillows can significantly impact your sleep quality, so choose bedding that helps you feel relaxed and comfortable.

Avoid screens and blue light

Blue light from electronic devices such as phones, tablets, computers, and televisions can negatively impact your sleep. Blue light suppresses the body's production of melatonin, the sleep hormone. This can be helpful in the morning when you want to wake up, but blue light exposure in the evening can make it harder to fall asleep, reduce your overall sleep, and decrease your sleep quality.

To avoid the adverse effects of blue light, limit your use of electronic devices in the hours leading up to your bedtime. Some experts recommend keeping devices out of the bedroom altogether to resist the temptation to check notifications at night. If you need to use your devices in the evening, consider using blue-light glasses to block out the blue light. Alternatively, you can put away all your electronics at least one hour before bedtime to ensure a quiet, distraction-free space.

Practice breathing techniques

Breathing techniques are a great way to calm your mind and body, and can be an effective way to help you fall asleep during the day. Here are some techniques you can try:

4-7-8 breathing technique

Part your lips gently and exhale completely, making a breathy whooshing sound. Press your lips together and silently inhale through your nose for a count of four seconds. Hold your breath for a count of seven seconds, then exhale again for a full eight seconds, making a whooshing sound throughout. Repeat this cycle four times. This technique was developed by Dr. Andrew Weil as a variation of pranayama, an ancient yoga technique.

Bhramari pranayama breathing exercise

Close your eyes and breathe deeply in and out. Cover your ears with your hands, placing each index finger above your eyebrows and the rest of your fingers over your eyes. Gently press on the sides of your nose and focus on your brow area. Keep your mouth closed and breathe out slowly through your nose, making a humming "Om" sound. Repeat this process five times. Research has shown that this technique can quickly reduce breathing and heart rate, making it easier for your body to relax and prepare for sleep.

Three-part breathing exercise

Take a long, deep inhale, then exhale fully while focusing intently on your body and how it feels. After a few cycles, slow down your exhale so that it's twice as long as your inhale. This technique is favoured for its simplicity.

Diaphragmatic breathing exercise

Lie on your back with your knees bent and a pillow under your head, or sit in a chair. Place one hand flat against your chest and the other on your stomach. Take slow, deep breaths through your nose, keeping the hand on your chest still as the hand on your stomach rises and falls with your breaths. Eventually, you want to be able to breathe in and out without your chest moving. This technique slows your breathing and decreases your oxygen needs as it strengthens your diaphragm.

Alternate nostril breathing

Sit comfortably with your back straight. Relax your left hand in your lap and raise your right hand in front of your face. Close your eyes and take a deep breath in and out through your nose. Use your right thumb to close your right nostril, then breathe in slowly through your left nostril. Close your left nostril and open your right one to exhale. Continue this rotation for five minutes, finishing by exhaling through your left nostril. This technique is known as Nadi Shodhana pranayama in yoga.

Exercise earlier in the day

Exercise plays a crucial role in improving sleep quality and duration. However, the timing of exercise is a key factor to consider. While some individuals may find that exercising at any time of day helps their sleep, others may discover that working out too late interferes with their rest.

Benefits of Exercising Earlier in the Day

• Improved sleep quality: Research suggests that exercising earlier in the day can enhance sleep quality. Morning or afternoon workouts stimulate an earlier release of melatonin, shifting the body's circadian rhythm forward and making it easier to fall asleep early.
• Stabilized circadian rhythm: Morning exercise, especially outdoors, provides the added benefit of exposure to sunlight, which helps stabilize the circadian rhythm. This makes it easier to fall asleep at night and improves overall sleep quality.
• Reduced pre-sleep body temperature: Exercise raises core body temperature, which can interfere with sleep if done too close to bedtime. Allowing the body temperature to cool down after a workout promotes sleepiness and prepares the body for sleep.
• Enhanced mental relaxation: Exercise helps calm anxiety and depression, contributing to mental relaxation and making it easier to transition to sleep.

Recommendations for Exercising Earlier in the Day

• Timing: Aim to finish your workout at least 1-2 hours before bedtime. This gives enough time for endorphin levels to decrease and the body temperature to drop, creating an optimal environment for sleep.
• Consistency: Establish a consistent exercise routine, preferably in the morning or afternoon. This helps regulate your body's internal clock and makes it easier to fall asleep at night.
• Moderate intensity: Opt for moderate-intensity exercises, such as yoga, tai chi, or qigong, which involve gentle stretching and breathing exercises. These activities can effectively relax the body and mind without raising the core body temperature too close to bedtime.
• Avoid vigorous evening exercise: Vigorous exercise within an hour of bedtime can delay sleep and reduce sleep quality. If you must exercise in the evening, stick to light to moderate activities that won't excessively raise your body temperature.
• Combine with other sleep-promoting habits: Pair your earlier exercise routine with other sleep-promoting habits, such as a relaxing bedtime routine, limiting screen time before bed, and maintaining a comfortable sleep environment.

Try a natural sleep aid

Natural sleep aids can be a great way to help you fall asleep earlier, especially if you're struggling with sleep or mental health disorders, or if your schedule doesn't permit you to sleep at night. Here are some natural sleep aids that can help you fall asleep during the day:

Melatonin

Melatonin is a hormone that helps regulate your body's circadian rhythm by inducing sleepiness. It is influenced by the time of day, with levels rising in the evening and falling in the morning. Melatonin supplements have become a popular sleep aid, especially for those with disrupted melatonin cycles, such as people with jet lag or those who work night shifts. Melatonin is available over the counter and can help improve sleep quality and duration. However, it is not recommended for pregnant or nursing individuals due to limited research in these areas.

Herbal Tea

Drinking certain herbal teas, such as chamomile tea, can help reduce fatigue and improve sleep quality. Chamomile tea is believed to contain flavonoids that interact with benzodiazepine receptors in the brain, which are involved in the sleep-wake transition. Additionally, chamomile tea is caffeine-free, making it a better choice before bedtime compared to green tea or Earl Grey. However, drinking too much liquid close to bedtime may interrupt your sleep due to the need to use the bathroom.

Sleep-Inducing Scents

Aromatherapy is sometimes used to treat insomnia, and certain scents like lavender may improve sleep quality. The soothing fragrance of lavender is believed to enhance sleep, and studies suggest that smelling lavender oil before sleep can improve sleep quality for those with or without insomnia. Lavender aromatherapy is considered safe, but oral ingestion of lavender oil has been associated with side effects like nausea, belching, and diarrhea.

Magnesium

Magnesium is a mineral that plays a crucial role in many bodily processes, including brain function and heart health. It can also help quiet the mind and body, making it easier to fall asleep. Magnesium regulates melatonin production, relaxes muscles, and induces sleep. Studies suggest that magnesium supplements can improve sleep quality and increase levels of gamma-aminobutyric acid (GABA), a brain messenger with calming effects. However, magnesium supplements should be taken with caution, as high doses may cause side effects such as diarrhea, nausea, and vomiting.

Valerian Root

Valerian is an herb native to Asia and Europe, and its root is commonly used to treat symptoms of anxiety, depression, and menopause. It is also one of the most popular sleep-promoting herbal supplements in the United States and Europe. While study results are mixed, some research suggests that valerian root improves sleep quality, reduces sleep latency, and increases sleep duration. However, most improvements observed in studies are subjective, relying on participants' perception of sleep quality rather than objective measurements. Short-term intake of valerian root appears to be safe for adults, but its safety for long-term use and certain populations, such as pregnant or nursing individuals, is uncertain.

Frequently asked questions