Daytime Sleep: Achieving Rest Amidst The Chaos

Working night shifts can be challenging, and it can be difficult to get a good day's sleep. However, there are ways to get better, more fulfilling sleep during the day. It is important to remember that everyone is different, and you may need to try out different strategies to find what works best for you. Here are some tips to help you sleep during the day:

- Make sleep a priority: Plan your daily activities, exercise, and events around the 7 to 9 hours you designate for sleep.

- Create a relaxing sleep environment: Block out light with blackout curtains or a sleep mask, reduce noise with earplugs or a white noise machine, and maintain a comfortable sleep temperature of around 65 degrees Fahrenheit (18.3 degrees Celsius).

- Control light exposure: Trick your body into thinking night is day by getting 3 to 4 hours of bright light after waking up and reducing light exposure as you near the end of your shift.

- Manage your meals: Avoid spicy or heavy meals during and after your shift, as they are hard to digest. Instead, opt for easy-to-digest foods such as bread, rice, pasta, fruits, and vegetables.

- Limit caffeine and alcohol: Caffeine can stay in your system for up to 7 hours, and alcohol can disrupt your sleep, so it's best to limit or avoid these substances before bedtime.

- Wind down before bed: Give yourself some time to relax and unwind after a hectic shift. Reading a book or stretching are good options, but avoid looking at screens as the blue light can interfere with your sleep.

Block out light

Light exposure has a significant impact on our sleep-wake cycles. Our bodies are designed to sleep at night, and daylight can make it difficult to fall asleep during the day. Here are some tips to block out light and improve your daytime sleep:

Blackout Curtains or Shades

One of the most effective ways to block out daylight is to use blackout curtains or shades. These are designed to completely block out external light, creating a dark and relaxing environment conducive to sleep.

Eye Mask

If you don't have blackout curtains or want to ensure total darkness, consider using an eye mask. A good quality eye mask, such as the Manta Pro Sleep Mask, can be a game-changer for your daytime sleep. It blocks out light and provides a comfortable fit, ensuring you can rest without distractions.

Blue-Light-Blocking Glasses

Blue light, emitted by digital devices and artificial lighting, can disrupt your sleep by interfering with your body's natural circadian rhythm. To counter this, you can wear blue-light-blocking glasses, such as wraparound sunglasses, before exposing yourself to sunlight after a night shift. This blocks the blue wavelength of light, helping your body maintain its daytime sleep cycle.

Light-Blocking Techniques

In addition to blocking external light, you can take steps to minimise light exposure within your bedroom. This includes turning off digital devices like phones, tablets, and televisions, and blocking light from bright alarm clocks. You can also use dark sunglasses or special goggles to block light while sleeping during the day.

Strategic Light Exposure

While blocking light is crucial for daytime sleep, controlled exposure to light at the right times can help regulate your sleep-wake cycle. Try to get bright light exposure during your night shift and in the first half of your day. This could be through regular overhead lights, a bright desk lamp, or a lightbox. Then, reduce light exposure as you near the end of your shift and during your commute home.

By combining these strategies, you can effectively block out light and create an environment that promotes restful daytime sleep.

Keep noise to a minimum

Keeping noise to a minimum is essential for a good daytime sleep. Here are some tips to help you achieve this:

Use earplugs: Earplugs are an effective way to block out unwanted noise and create a quiet environment for sleep. They are especially useful if you live in a noisy area or are disturbed by sounds from the street or neighbouring homes.

White noise: White noise machines or apps can be used to drown out other sounds and create a soothing, consistent background noise. This can be particularly helpful if you are sensitive to unpredictable or intermittent noises. A fan can also serve a similar purpose, providing both white noise and a comfortable temperature.

Soundproofing: Consider soundproofing your bedroom, especially if you live in a busy household or a noisy neighbourhood. This can be done through a variety of methods, such as using acoustic panels, soundproof curtains, or even a rigid foam insulation panel over your window for maximum noise reduction.

Use "white noise": If you are unable to completely soundproof your room, using "white noise" can help cover up any remaining disturbing sounds. This can be as simple as turning on the static on your radio or TV.

Talk to your housemates or family: If you live with others, communicate the importance of your sleep time and ask them to minimise disruptions. Let them know about your sleep schedule and request that they keep noise levels down during your designated sleep hours.

Create a sleep sanctuary: Think of your bedroom as a sleep sanctuary, where you can immediately feel relaxed and ready to sleep as soon as you enter. This involves creating a space that is not only quiet but also comfortable, dark, and set at an ideal sleep temperature of around 65 degrees Fahrenheit (18.3 degrees Celsius).

Maintain a comfortable temperature

Maintaining a comfortable temperature is crucial for a good day-time sleep. The ideal sleep temperature is said to be 65 degrees Fahrenheit (18.3 degrees Celsius). Setting your thermostat between 65 and 70 degrees Fahrenheit is ideal for optimal sleep conditions.

To achieve this, you can use a combination of heating, cooling, and insulation solutions. During hot summer days, set your air conditioning or fan to a cooler temperature. In the winter, when the days are shorter and colder, use extra blankets to stay warm.

Additionally, consider investing in a comfortable mattress and pillow, as these can also impact your sleep temperature. A hot, relaxing shower or bath before bed can also help you feel more comfortable and signal to your body that it's time to rest.

Remember, everyone's preferences are unique, so you may need to experiment to find the perfect temperature for your daytime sleep routine.

Avoid caffeine

Caffeine is a stimulant that promotes wakefulness by blocking adenosine, a sleep-inducing chemical. The effects of caffeine can linger for hours after consumption, and it is recommended that people stop consuming caffeine at least eight hours before bedtime. However, this varies from person to person, and some individuals may need to cut out caffeine even earlier in the day or avoid it altogether.

Caffeine has a half-life of between two and twelve hours, which means it takes the body between two and twelve hours to metabolise and eliminate half of the consumed dose. The wide range is due to individual factors that affect how quickly caffeine is metabolised and how soon its effects wear off. For example, nicotine use can shorten caffeine's half-life by up to 50%, while people in the later stages of pregnancy metabolise it more slowly.

Caffeine can be found in many products, including coffee, soda, tea, energy drinks, chocolate, and even some medications and over-the-counter supplements. It is important to read ingredient labels carefully to identify and avoid caffeine.

If you are struggling with sleep, consider keeping a sleep diary to track your caffeine intake and sleep quality. You may find that you need to extend the period of caffeine abstinence before bed to ten hours or more.

Plan your meals

Planning your meals is a crucial aspect of establishing a healthy sleep routine, especially if you work night shifts. Here are some detailed tips to help you plan your meals effectively:

Eat a Nutritious Breakfast: Start your day with a nutritious breakfast that includes complex carbohydrates, protein, and healthy fats. Avoid traditional breakfast foods that are high in sugar, such as bagels, toast, or sugary cereals, as they can cause spikes in your blood sugar levels. Instead, opt for whole grains, protein-rich foods, and healthy fats to keep your energy levels stable and improve your sleep patterns.

Maintain Consistent Meal Times: Aim to eat your meals at the same time each day. This helps to regulate your body's internal clock, known as the circadian rhythm. By eating at consistent times, your body can establish a routine, sending out appetite and fullness signals at the right times and preparing your body to metabolize and digest food efficiently.

Avoid Heavy, Fatty Meals: Heavy, high-fat meals can disrupt your sleep due to their longer digestion time. They may also cause heartburn or indigestion, making it difficult to fall asleep. Opt for lean proteins and healthy carbohydrates instead, and try to eat dinner at least 2-3 hours before bedtime to give your body enough time to digest the meal.

Incorporate Sleep-Promoting Foods: Include foods in your diet that are known to promote better sleep. For example, almonds, turkey, and fatty fish like salmon are good sources of melatonin, the sleep-regulating hormone. Kiwis, bananas, and dairy products are also associated with improved sleep quality. Additionally, chamomile tea and passionflower tea have calming properties that can help you relax before bed.

Limit Caffeine and Alcohol: Caffeine and alcohol can disrupt your sleep, so it's best to limit their consumption. Avoid caffeinated drinks after midday, and opt for a drink with dinner instead of a nightcap. Alcohol can disrupt your sleep and circadian rhythm, making it difficult to sleep well.

Eat a Healthy Breakfast After Your Night Shift: If you work night shifts, don't forget to eat a nutritious breakfast after your shift ends. Avoid fried, spicy, or processed foods, as they can cause digestive issues and interfere with your sleep. Opt for lean proteins, healthy carbohydrates, and plenty of fruits and vegetables.

Plan and Prepare Your Meals: Over the weekend or on your days off, prepare healthy meals to eat before or during your shifts. Cook soups or casseroles packed with whole grains and vegetables, and freeze individual portions for a quick and convenient meal during your shift.

By following these tips and planning your meals accordingly, you can improve your sleep quality, especially when working night shifts or trying to adjust your sleep schedule.

Frequently asked questions