Daytime Sleep: Achieving Restful Slumber Amidst The Sun's Rays

Getting a good night's sleep is important, but what if your schedule requires you to sleep during the day? Many people, such as those working night shifts, have to contend with this challenge. It can be difficult to fall asleep during daylight hours due to our body's natural circadian rhythm, which is influenced by environmental cues like sunlight. Disrupting this rhythm can lead to significant health problems, including stress, fatigue, and irritability. So, what can you do to get better sleep during the day?

How to Sleep During the Day

Block out light with blackout curtains or a sleep mask

Light plays a significant role in regulating our circadian rhythm, which is our body's internal process that regulates the rise and fall of our sleep-wake cycles throughout the day. Circadian rhythms respond to environmental cues, primarily sunlight.

During the day, the sun emits blue light, which signals our body to begin its daytime circadian rhythm. As such, blocking out light when trying to sleep during the day is crucial.

Blackout Curtains

Blackout curtains are thick, dark-coloured, tightly woven drapes designed to prevent external light from entering a room. They are made from heavier versions of fabrics like polyester and microfiber. They are a good choice for people who prefer a pitch-black sleep space or live in places with heavy light pollution.

Blackout curtains are also useful for keeping your home cooler in the summer and warmer in the winter. They can provide privacy and noise reduction, which can be helpful if you live near a busy street or noisy neighbours.

However, they require proper installation and careful maintenance to ensure maximum light-blocking efficiency. They may also reduce airflow in the room, which can be a concern for those who prefer a well-ventilated sleeping environment. Additionally, high-quality blackout curtains can be expensive.

Sleep Masks

Sleep masks are fabric masks that cover the eyes to block out light. They are portable, convenient, and easy to carry while travelling. They come in different shapes, sizes, and materials, such as cotton, silk, or foam. When worn, a sleep mask creates a barrier between your eyes and the light, resulting in instant darkness.

Sleep masks can be ideal for those who require minimal light-blocking or those who travel frequently and need a sleep aid on the go. They are relatively inexpensive and do not require installation.

However, some people may find sleep masks uncomfortable, especially for extended periods. They may also slip off during sleep or cause pressure on the eyes.

Combining Blackout Curtains and Sleep Masks

Using blackout curtains and sleep masks together can provide maximum light-blocking benefits. This combination can be especially effective for those who are highly sensitive to light or have difficulty sleeping in brighter conditions.

Ultimately, the choice between blackout curtains and sleep masks depends on individual needs and preferences, such as light sensitivity, lifestyle, and budget.

Avoid caffeine before bed

Caffeine is a stimulant that can keep you awake and alert. It works by blocking the sleep-promoting receptors in your brain called adenosine receptors. Adenosine is a byproduct of metabolism that accumulates in your brain the longer you stay awake, making you feel sleepy. Caffeine blocks these receptors, preventing the downstream sleep-promoting pathways from being activated. This is why it's important to avoid caffeine before bed if you want to get a good night's sleep.

The effects of caffeine on sleep can last for several hours. According to the FDA, the half-life of caffeine—the time it takes for the amount of the substance in your body to reduce by half—is between four and six hours. This means that even several hours after drinking a caffeinated beverage, there is still enough caffeine in your system to keep you alert and potentially disrupt your sleep.

Research has shown that consuming caffeine as early as six hours before bedtime can affect sleep. Therefore, it is recommended to stop consuming caffeine four to six hours before bedtime. For someone who works a 9-to-5 job and follows a standard evening bedtime, this would mean cutting off caffeine intake around 2 or 3 p.m. However, it's important to note that caffeine tolerance varies from person to person, and the right time to stop consuming caffeine may differ depending on individual factors such as adenosine levels, ability to clear caffeine, and tendency towards insomnia.

If you are highly sensitive to caffeine, you may need to cut it out even earlier in the day or switch to decaffeinated drinks. On the other hand, if caffeine doesn't seem to affect your sleep, you may not need to worry about consumption at all. It's important to find what works best for you through trial and error. Remember that caffeine can be found not only in coffee but also in soda, tea, energy drinks, chocolate, and even some medications and supplements, so read ingredient labels carefully.

Eat a small, light meal before sleeping

Eating a small, light meal before sleeping during the day can be beneficial, but it's important to keep a few things in mind. Firstly, try to finish your meal at least two hours before bedtime. This gives your body enough time to digest the food and reduces the risk of indigestion or discomfort, which can interfere with your sleep.

When choosing what to eat, opt for a light snack that's easy to digest. Some good options include a small serving of yogurt, a few slices of apple, or a handful of almonds. These foods are less likely to cause digestive issues and will help you fall asleep more easily.

If you're looking for something more substantial, try to include a high-quality carb and protein source. For example, you could have oats with blueberries, Greek yogurt, peanut butter on an English muffin, or eggs and toast. These options will keep you full and provide your body with the energy it needs to rest and recover.

It's also important to listen to your body and observe how different foods affect your sleep. Everyone is different, and you may find that certain foods or timings work better for you than others.

By following these tips, you can make sure that your pre-sleep meal supports a good night's rest during the day.

Maintain a cool bedroom temperature

Maintaining a cool bedroom temperature is essential for a good night's sleep, especially during hot summer days. Here are some detailed tips to help you achieve that:

Invest in Good Curtains and Blinds

An effective way to keep your bedroom cool is to install blackout curtains or blinds. These are designed to block out sunlight and prevent heat from entering your room. Close your blinds, especially those facing north and west, as the sun shines on these sides of your house for much of the day. Alternatively, you can opt for honeycomb blinds, which have a cellular pleated design that provides insulation, reducing the exchange of heat in the summer and maintaining warmth during winter.

Seal Gaps and Close Doors

Sealing gaps around doors and windows can help trap cool air inside your bedroom. Close the doors to rooms you are not using to keep the cool air contained in the spaces you occupy. This simple step can make a significant difference in maintaining a cool bedroom temperature.

Install a Ceiling Fan

A ceiling fan is a great addition to your bedroom, especially during hot weather. Ensure your ceiling fan rotates counter-clockwise in the summer to push air downwards, creating a cooling effect. In the cooler months, you can set it to rotate clockwise to pull cool air upwards. Adjust the fan speed accordingly—a higher speed during warm weather and a lower speed during cooler periods.

Use a Circulating Fan

Using a circulating fan can boost ventilation by moving the air when natural cross-breezes are limited. You can use various types of fans, such as table fans, floor fans, ceiling fans, or window-mounted fans. If you have multiple fans, position them at different windows, with one blowing air in and the other blowing out, to strengthen the cross-ventilation in your bedroom.

Other Tips to Stay Cool

• Use lightweight and breathable bedding: Opt for sheets and blankets made with breathable materials like cotton, Tencel, or bamboo-rayon. These fabrics help wick away moisture and promote evaporation, keeping you cool.
• Try a cooling mattress pad: Cooling mattress pads are designed to reduce heat retention. Some advanced models even pump cooled water through tiny tubes in the pad to lower the bed's temperature.
• Drink plenty of water: Staying hydrated is essential to keep your body cool and prevent heat-related illnesses. Sipping ice water before bed can help prepare your body for sleep and prevent overnight overheating.
• Utilize cold items: Take advantage of your freezer by using ice packs or frozen towels/shirts, which you can apply to your neck, wrists, or other pulse points to quickly cool down.

Stick to a consistent sleep schedule

Sticking to a consistent sleep schedule is key to getting quality sleep during the day. Here are some tips to help you achieve that:

Plan your sleep schedule

Firstly, you need to plan your sleep schedule based on your work hours and daily activities. For example, if you work the night shift from 9 pm to 5 am, you need to decide whether you will stay up for a few hours after your shift or take a split-nap approach. The latter involves taking a moderate nap immediately after your shift, staying awake for a while, and then taking a longer nap before your next shift. Experts recommend both options, so choose the one that suits you better.

Be consistent

Once you've decided on your sleep schedule, stick to it every day, even on weekends and vacations. This consistency will help your body adjust to your work hours and establish a natural hormonal rhythm. If you keep switching between day and night schedules, it will be challenging to fall into a consistent sleep pattern.

Work the same shift

If possible, work the same shift every day instead of following a rotating schedule. A steady schedule will help your circadian rhythm adjust to the night shift hours. Rotating schedules can be disruptive as they force your body to constantly readjust, making it difficult to fall into a natural sleep rhythm.

Rotate shifts in a natural progression

If you must work rotating shifts, try to "rotate forward" from day to swing to night shifts. This natural progression will be easier for your body to adjust to. Avoid rotating back in the opposite direction, as it will be more challenging for your circadian rhythm to adapt.

Plan activities around your sleep

Make sleep a priority and plan your daily activities, exercise, and events around your designated sleep time. Let your family, friends, and neighbours know about your sleep schedule to avoid disturbances. They will likely be accommodating if they know that a well-rested you is a happier you!

Create a relaxing sleep environment

Your bedroom should be a sleep sanctuary. Ensure it is dark, quiet, and maintained at a comfortable temperature. Use blackout curtains or shades, earplugs or white noise apps, and set the thermostat between 65 and 70 degrees Fahrenheit for optimal sleep conditions.

By following these tips, you can establish a consistent sleep schedule and improve your sleep quality during the day.

Frequently asked questions