Power Napping: Daytime Sleep Strategies For Maximum Energy

Feeling sleepy in the middle of the day is a common occurrence, and there are many reasons why this happens. Our body's natural circadian rhythm, or 24-hour internal clock, causes a dip in alertness in the afternoon, usually between 1 and 4 pm. This is known as the midday slump. It is completely normal to experience decreased energy after lunch as it is part of the body's natural circadian rhythm. However, there could be other reasons for daytime sleepiness, including sleep disorders, medical disorders, stress, insufficient sleep, or poor eating habits. If you experience excessive sleepiness during the day, it is important to rule out any underlying health conditions by consulting a doctor.

If you are simply looking to catch some shut-eye during the day, there are a few things you can do to prepare for daytime sleep and create a relaxing sleep environment.

Block out the light with blackout curtains or an eye mask

One of the most obvious obstacles to sleeping during the day is exposure to sunlight. Blackout curtains are a great way to prevent outside light from entering your room. If you have multiple windows in your bedroom, or if you're sleeping in a new place, thick curtains or other thick window coverings will be especially helpful.

If you're unable to install blackout curtains, or if you're sleeping in a new place and can't make permanent changes, an eye mask can be just as effective. A good eye mask will block out the light and help you get some rest.

You can also try to minimise the amount of light entering your room by keeping your bedroom door closed. If you're sleeping with others, make sure they understand the importance of your sleep time and ask them to keep the noise down.

If you're unable to block out the light completely, try to position yourself so that the light isn't shining directly on your face. You can also use pillows or cushions to create a barrier between you and the light.

Keep things quiet with earplugs or a white noise machine

If you're trying to sleep during the day, you'll want to keep things as quiet as possible. One way to do this is by using earplugs. Earplugs are a cheap and easy way to block out any unwanted noise, helping you to relax and fall asleep. If you don't like the feeling of earplugs, or find them uncomfortable, you could try a white noise machine instead. White noise machines work by emitting a soothing sound at a constant frequency, which can help to block out any sudden or unexpected noises that might disturb your sleep. The noise emitted by these machines is designed to be calming, so it won't keep you awake.

If you don't have access to either of these things, there are other ways to keep things quiet. You could try playing calming music or nature sounds at a low volume, to mask any outside noise. If you're somewhere particularly noisy, such as near a busy road, you could try moving to a quieter room or closing any windows to reduce the amount of sound coming in from outside. If you're at home, ask your housemates to keep the noise down while you sleep, and consider keeping your bedroom door closed to minimise any disruptions.

Whatever method you choose, reducing noise levels will help you to relax and fall asleep more easily during the day.

Maintain a comfortable sleep temperature of 65°F (18.3°C)

Maintaining a comfortable sleep temperature is crucial for a good night's rest. Most experts agree that the ideal sleep temperature is 65°F (18.3°C). This temperature may vary slightly from person to person, but it is generally recommended to keep the thermostat set between 65 to 68°F (18.3 to 20°C) for optimal sleep.

• Optimise your bedroom: Keep your bedroom cool by reducing heat build-up during the day. Close the blinds or curtains, especially if you have large windows, to block out sunlight and reduce the temperature in the room.
• Adjust your thermostat: Set your thermostat to the desired temperature before going to bed. Ensure it is cooler at night, and you can keep it slightly warmer during the day.
• Use appropriate bedding: Swap out your bedding with the seasons. In the summer, use lightweight blankets and bedsheets to stay cool. In colder months, add extra layers of blankets and opt for warmer bedding materials.
• Utilise fans and air conditioning: During warm months, use a fan or air conditioning to cool the temperature and circulate the air. You can also point a fan directly at you to amplify the cooling effect.
• Open windows: If the outside temperature is cooler than inside, open the windows to let in the cool air. This can help regulate the temperature in your bedroom.
• Take a warm bath: Consider taking a warm bath one to two hours before bedtime. This can help initiate your body's natural cool-down process and prepare you for sleep.
• Control humidity: High humidity can contribute to sleep problems. Use a dehumidifier or air conditioner to control the humidity levels in your bedroom, especially during hot and humid months.
• Adjust your sleep attire: Wear lighter or thicker sleepwear depending on the season. In warmer months, opt for lightweight and breathable sleepwear to stay cool.
• Use a cooling pillow: Cooling pillows use a gel that draws heat away from your head, providing a localized cooling effect. These can be especially useful if your partner prefers a warmer temperature.

By following these tips, you can create a comfortable sleep environment and maintain the ideal sleep temperature of 65°F (18.3°C), ultimately improving your sleep quality.

Avoid caffeine in the afternoon and evening

Caffeine is a double-edged sword. While it can be a great way to boost your energy and alertness, it can also disrupt your sleep—especially if consumed in the afternoon or evening. Caffeine works by blocking adenosine, a sleep-inducing chemical that builds up in your brain throughout the day. The more adenosine builds up, the sleepier you become. But when caffeine blocks this process, you remain alert and awake.

The effects of caffeine typically last up to five hours but can be as long as 12 hours, depending on various factors such as the dose, how frequently you consume it, and even your genetic makeup. So, if you're planning to take a nap during the day or need to sleep early, it's best to avoid caffeine for at least eight hours before your intended sleep time. For those working a standard 9-to-5 job and following a typical evening bedtime, this means cutting off caffeine by 2 or 3 p.m.

It's important to note that the disruptive effects of caffeine on sleep may be more noticeable for occasional caffeine consumers than for those who use it daily. Additionally, the amount of caffeine you consume matters. A study found that 400 mg of caffeine (about 2-3 cups of coffee) consumed even six hours before bedtime significantly reduced total sleep time by more than an hour.

If you're struggling with sleep, consider reducing your caffeine intake or only consuming it early in the day. You can also try other energy-boosting alternatives, such as morning light exposure, healthy sleep habits, exercise, or power naps.

Eat a protein-based, energy-boosting snack

If you're feeling sleepy in the middle of the day, eating a protein-based, energy-boosting snack can help you feel more alert and energised. Here are some snack ideas that fit the bill:

Trail Mix

Trail mix is a combination of dried fruit, nuts, chocolate, and sometimes grains. It provides a good source of protein, with 8 grams in a 2-ounce serving. You can increase the protein content by using almonds or pistachios, which are slightly higher in protein than other nuts. Just be mindful of your portion size, as trail mix is high in calories.

Greek Yogurt Parfait

Greek yogurt is a healthy and filling snack option, packing 20 grams of protein per 200-gram serving. To make it even more delicious and filling, layer it with granola and mixed berries in a parfait. This snack will provide you with a good balance of protein, healthy fats, and carbohydrates.

Veggies and Yogurt Dip

While vegetables are not high in protein on their own, pairing them with a yogurt-based dip can boost your protein intake. For an extra protein punch, use Greek yogurt, which contains almost twice as much protein as regular yogurt. A 100-gram portion provides 10 grams of protein. You can also add herbs and flavourings like dill and lemon juice to make it even more tasty.

Tuna

Tuna is a convenient and protein-rich snack, with 20 grams of protein per 3-ounce serving. It's also loaded with B vitamins, selenium, and omega-3 fatty acids. You can eat it straight from the can or pair it with crackers or chopped veggies for a more substantial snack.

Hard-Boiled Eggs

Eggs are a versatile and nutritious snack option. A single hard-boiled egg provides 6 grams of protein and will keep you full until your next meal. They are also a good source of B vitamins and trace minerals.

Peanut Butter Celery Sticks

This classic snack combines celery sticks with peanut butter, providing a good amount of protein and healthy fats. Peanut butter has been shown to promote feelings of fullness and can help reduce your calorie intake later in the day. It's a tasty and satisfying option to curb those midday hunger pangs.

Frequently asked questions