Daytime Sleep: A Guide To Better Rest

Sleep is essential for our physical and mental well-being, but many people struggle to get enough quality sleep each night. This can have a negative impact on our energy, productivity, emotional balance, and even our weight. However, there are several strategies that can help improve sleep quality, especially for those who work night shifts and need to sleep during the day.

One key strategy is to create a relaxing sleep environment. This includes blocking out light with blackout curtains or eye masks, reducing noise with earplugs or white noise machines, and maintaining a comfortable sleep temperature, typically around 65°F (18.3°C). It is also important to establish a consistent sleep schedule, waking up and going to bed at the same time every day, including weekends.

Other tips for improving sleep include exercising regularly, limiting caffeine and nicotine intake, avoiding heavy meals and alcohol before bed, and establishing a relaxing bedtime routine such as reading, listening to soothing music, or taking a warm bath. By following these tips, people can improve their sleep quality and overall health and well-being.

Block out light with blackout curtains, an eye mask, or heavy curtains

If you're looking to improve your sleep during the day, one of the most important things to do is block out the light. Our bodies' natural sleep-wake cycles, or circadian rhythms, are heavily influenced by light exposure. During the day, our brains secrete less melatonin—the hormone that makes us sleepy—in response to light exposure.

To block out the light, you can use blackout curtains, thick window coverings, or heavy curtains to prevent outside light from entering your room. These options are especially useful if you have multiple windows in your bedroom or if you need to sleep during the day due to working night shifts.

If you don't want to invest in new curtains, an eye mask can be an effective alternative. A sleep mask can block out light and prevent it from interfering with your rest. It's a portable option that can be useful when travelling or sleeping in a new place.

Additionally, you can cover up electronic devices that emit light, such as alarm clocks, phones, tablets, and computers. These devices emit blue light, which is particularly disruptive to our sleep.

By controlling your exposure to light and creating a dark environment, you can improve your sleep quality and duration, ensuring you feel more rested and energised.

Keep noise to a minimum with earplugs, a white noise machine, or a fan

Keeping noise to a minimum is an important part of building a sleep-friendly bedroom. If you work night shifts, you may be trying to sleep during the day, when there is more likely to be noise from traffic, neighbours, or other people in your household.

To help reduce noise, you could try earplugs. These are a good option if you are disturbed by noise but do not want to add more noise to your environment. Earplugs can reduce noise-related disruptions and are a good option if you are sleeping in a new or unfamiliar place.

Alternatively, you could try a white noise machine. These work by drowning out other sounds with constant, soothing noise. A fan can have a similar effect. White noise machines can also help you relax, which is an important part of getting a good night's sleep.

If you are sleeping during the day, it is likely that you work night shifts. To get the best quality sleep, it is important to keep your bedroom dark, cool, and quiet.

Maintain a cool bedroom temperature of 65–68 °F (18–20 °C)

Maintaining a cool bedroom temperature of 65–68 °F (18–20 °C) is ideal for a good night's sleep. Most people sleep best in a slightly cool room, and a bedroom that is too hot or too cold can interfere with the quality of sleep. The body naturally cools down at night, so a cooler room ensures you won't feel too warm.

A comfortable sleep temperature is subjective, but keeping your bedroom at around 65 °F (18.3 °C) is comfortable for most people. This temperature is supported by experts as the ideal sleep temperature, as it ensures you won't feel too warm or too cold.

The ideal sleep temperature can vary based on individual preferences and habits. However, most research supports sleeping in a cooler room, with a temperature range of 65 to 68 °F (18 to 20 °C).

You can ensure your bedroom remains at a comfortable temperature by using air conditioning or a fan to cool the room. In colder months, you may need to adjust your heating system or use extra bedding to stay warm.

By maintaining a cool bedroom temperature, you can improve your sleep quality and wake up feeling more refreshed and energised.

Avoid looking at bright screens 1–2 hours before bed

To improve your sleep quality, it is recommended that you avoid looking at bright screens 1-2 hours before bed. This is because the blue light emitted by electronic devices such as phones, tablets, computers and TVs disrupts your body's production of melatonin, a hormone that makes you feel sleepy. In fact, blue light has been shown to have a more detrimental effect on your sleep than any other type of light.

To avoid the negative effects of blue light, you could try wearing blue light-blocking glasses or turning off bright lights, devices and the TV 2 hours before bed. You could also try using light-altering software such as f.lux, or simply turning down the brightness of your device screens.

If you are unable to avoid looking at screens in the hours leading up to bedtime, there are other steps you can take to reduce the impact of blue light. For example, you could try to use devices with smaller screens, such as a phone instead of a TV or computer. You could also try to limit your exposure to other sources of bright light, such as lamps, and opt for lower-wattage bulbs if you need to read before bed.

Exercise during the day, but not too close to bedtime

Exercise is an important part of improving sleep quality. It can help you fall asleep faster and increase the amount of slow-wave sleep, or deep sleep, that you get. Slow-wave sleep is when the brain and body rejuvenate. Exercise can also help stabilize your mood and decompress the mind, which is important for transitioning to sleep.

However, the timing of exercise is important. Experts recommend getting at least 150 minutes of exercise a week, split into 30-minute intervals over five days a week. For most people, moderate-intensity exercise does not negatively affect sleep as long as the workout ends at least 90 minutes before bedtime. This allows time for endorphin levels to decrease and the body to cool down, which facilitates sleepiness.

Exercising too late in the day can interfere with sleep for some people. Aerobic exercise causes the body to release endorphins, which can create a level of brain activity that keeps some people awake. Additionally, exercise raises your core body temperature, which signals to the body clock that it is time to be awake. Therefore, it is recommended to exercise at least one to two hours before bedtime to give the body time to wind down.

However, the optimal time of day to exercise depends on individual factors such as chronotype, age, and any underlying health conditions. For example, people at risk of high blood pressure may see greater improvements in sleep quality and nighttime blood pressure after exercising in the morning. Morning exercise also has the added benefit of exposure to sunlight, which helps stabilize circadian rhythms and makes it easier to fall asleep early.

In summary, while exercise is crucial for better sleep, it is important to be mindful of the timing of your workouts. Experiment with different schedules to find what works best for you, and be sure to leave enough time between your exercise routine and bedtime to allow your body to relax and prepare for sleep.

Frequently asked questions