Daytime Sleep Guide: Tips For Sleeping Later In The Day

Sleep is an essential part of our lives, and a good night's rest can help us stay healthy, feel mentally and physically better, and wake up refreshed and ready to take on the day. However, sometimes our sleep schedules can get disrupted, and we may find ourselves wanting to sleep later in the day to catch up on rest. Here are some tips to help you sleep later in the day:

- Get Rid of Distractions: Turn off alarms, silence your phone, and lock your doors to ensure you aren't disturbed.

- Create a Sleep-Inducing Environment: Use a fan for white noise, fill your bedroom with darkness to block out sunlight, and consider using blackout curtains or a sleep mask.

- Eat a Light Snack: Opt for a snack that combines carbohydrates and protein, such as cheese with crackers or peanut butter with a banana. Avoid caffeine, alcohol, and high-fat or salty foods.

- Prepare Yourself for Rest: Take a warm bath or shower, use the bathroom, and relax your mind by practising deep breathing techniques or journaling.

- Practise Mindfulness: If you wake up earlier than intended, keep your eyes closed and focus on calming thoughts to help you fall back asleep.

- Exercise Regularly: Aim for 30 minutes of moderate daily activity, such as walking, to improve your sleep quality.

- Maintain a Regular Sleep Schedule: Go to bed and wake up at the same time every day, including weekends.

- Manage Your Environment: Expose yourself to natural light during the day and minimise light exposure at night by using blackout curtains or turning down the lights an hour before bedtime.

- Deal with Stress: Learn positive self-talk, find creative outlets, and practise relaxation techniques such as meditation or yoga to reduce stress levels and improve sleep quality.

Avoid caffeine, alcohol, and nicotine before bed

Caffeine, alcohol, and nicotine are stimulants that can make it harder to sleep. Avoiding them close to bedtime can help you sleep later in the day. Here are some tips to help you do that:

Caffeine

Caffeine is a stimulant that can make it difficult to fall asleep and cause you to sleep more lightly. It can be found in many drinks and foods that are common in our everyday lives, such as tea, coffee, chocolate, and cola drinks. If you are having trouble sleeping, limit your caffeine intake and avoid it for at least 4 hours before bedtime. Some sources even recommend avoiding caffeine after lunchtime if you have sleep problems. Caffeine can stay in your system for up to 24 hours, so gradually reducing your intake may be better than quitting suddenly, as quitting cold turkey may cause headaches, tiredness, and anxiety.

Alcohol

Although alcohol may make you feel sleepy and help you fall asleep initially, it can disrupt your sleep later in the night. It can cause more frequent awakenings, night sweats, nightmares, and headaches, resulting in less restful sleep. It is best to avoid alcohol for at least 4 hours before bedtime. Binge drinking can affect your melatonin levels for up to a week, and melatonin plays an important role in regulating your sleep.

Nicotine

Nicotine is also a stimulant that can make it harder to fall asleep and stay asleep. It can increase breathing disorders that impact sleep, such as asthma and sleep apnea. If you smoke, try to avoid doing so at least 2 hours before bed. If you wake up in the middle of the night, avoid smoking, as it can make it more difficult to fall back asleep.

Get regular exercise

Exercising is a great way to improve your sleep quality and duration. However, the timing of your workouts is crucial. While some people can exercise at night and sleep well, others may find that working out too late in the day interferes with their sleep.

The Benefits of Exercise for Sleep

Research has shown that exercise helps people fall asleep faster and improves sleep quality. It increases the amount of slow-wave sleep, or deep sleep, that a person gets. During slow-wave sleep, the brain and body rejuvenate. Exercise also helps stabilize your mood and decompress the mind, making it easier to transition to sleep.

Additionally, exercise has been found to alleviate daytime sleepiness and reduce the need for sleep medications in some people. It can also improve sleep indirectly by lowering the risk of excessive weight gain, which is a contributing factor to obstructive sleep apnea.

The Timing of Exercise

The optimal time to exercise is still up for debate, and it's essential to listen to your body to determine what works best for you. Some people may find that exercising close to bedtime keeps them up at night. This is because aerobic exercise releases endorphins, creating a level of brain activity that may make it challenging to fall asleep. For these individuals, it's best to exercise at least one to two hours before bedtime, giving the endorphin levels time to subside.

Exercising also raises your core body temperature, which can make you feel more awake. After working out, it takes about 30 to 90 minutes for the core body temperature to start falling, facilitating sleepiness. Therefore, if you find that exercising too close to bedtime interferes with your sleep, aim to finish your workouts at least one to two hours before you plan to go to sleep.

On the other hand, some people find that the time of day they exercise doesn't affect their sleep. They may find that whether they work out in the morning or evening, their sleep quality remains the same.

The Type of Exercise

The type of exercise you do can also impact your sleep. Yoga, light stretching, and breathing exercises are often recommended as bedtime routines because they help relax the body and mind without raising the heart rate or body temperature too much.

In contrast, vigorous or high-intensity exercises, such as interval training, too close to bedtime can disrupt sleep. These types of exercises may increase your heart rate, body temperature, and adrenaline levels, making it challenging to fall asleep and reducing sleep quality.

The Duration and Frequency of Exercise

You don't need to engage in intense or prolonged exercise to improve your sleep. As little as 30 minutes of moderate aerobic exercise, such as walking or playing a sport, can make a difference in your sleep quality. This duration of exercise has been found to increase slow-wave sleep and reduce sleep onset, or the time it takes to fall asleep.

Exercising for at least 30 minutes a day, most days of the week, can help you establish a consistent exercise routine that promotes better sleep.

Create a sleep-inducing environment

Creating a sleep-inducing environment is key to getting a good night's rest. Here are some tips to help you create the perfect environment for sleep:

Invest in Quality Bedding

Quality sheets, pillows, and mattresses are essential for a good night's sleep. If your mattress is over seven years old, consider upgrading it. Memory foam or ergonomic pillows can also improve your sleep posture and neck health.

Light Control with Blackout Curtains

Blackout curtains are a great investment, especially for sensitive sleepers. They will help you sleep uninterrupted by blocking out sunlight and any additional light during the day.

Keep the Room Cool

A cool temperature tends to relax your body and prepare it for sleep. Set your bedroom temperature to around 65 degrees Fahrenheit (18.3 degrees Celsius). You can use a fan, light air conditioning, or open a window to achieve this temperature.

Reduce Noise

Noise can be a significant distraction when trying to fall asleep. Keep your bedroom as quiet as possible by turning off the television, closing your laptop, and silencing your phone. If you cannot eliminate nearby sources of noise, consider using a fan, white noise machine, earplugs, or headphones to drown out the sounds.

Use Relaxing Scents

Certain scents can help create a calming environment and promote better sleep. Aromatherapy with essential oils such as lavender has been found to promote relaxation and make it easier to fall asleep.

Eat a bedtime snack

Eating a bedtime snack can be a great way to ensure you sleep later in the day. Here are some tips and snack suggestions to help you sleep better:

Tips for Bedtime Snacking:

• If you're physically hungry before bed, a bedtime snack is a good idea. It can help you sleep better and longer by keeping your blood sugar stable throughout the night.
• Choose snacks that are rich in protein, fibre, or both, to support blood glucose balance.
• Opt for snacks with polyunsaturated fatty acids, such as omega-3 fatty acids, which can help you fall asleep faster.
• Include foods with tryptophan and gamma-aminobutyric acid (GABA), amino acids that support the production of melatonin and serotonin, which are sleep-regulating hormones.
• Reach for snacks with potassium, calcium, and/or magnesium, minerals that are associated with improved sleep quality.
• Avoid high-sugar and high-carb foods, as well as fried and spicy foods, as these can cause a blood sugar spike and increase the chances of indigestion and a restless night.
• Finish your snack at least one hour before bedtime to give your body time to digest and avoid digestive issues like heartburn.
• If you're hungry but want to avoid a full meal, try a light, crunchy snack like cucumber slices with canned tuna.

Bedtime Snack Ideas:

• Tart cherry juice smoothie: Tart cherry juice can help reduce insomnia and improve sleep quality. Blend it with yogurt and a low-glycemic sweetener like maple syrup, and sprinkle in some flaxseeds for extra omega-3 fats.
• Smoked salmon cream cheese roll-ups: Salmon is rich in omega-3 fatty acids, which may improve sleep efficiency. Spread cream cheese on a tortilla, top with smoked salmon, roll it up, and slice into bite-sized pieces.
• Whole-grain toast with peanut butter: This simple snack is magnesium-rich and will keep blood sugar stable without spiking it.
• Blueberry-almond oatmeal: Oats are a good source of tryptophan, which helps produce melatonin. Top your oatmeal with blueberries for a sweet, fiber-rich bedtime snack.
• Canned tuna with cucumber slices: Canned tuna is a humble yet nutritious snack, packed with sleep-promoting omega-3s and vitamin B6, which aids in melatonin production.
• Kiwis: Eating two kiwis an hour before bed for four weeks has been shown to help people fall asleep faster and sleep longer.
• Pistachios: These nuts contain more melatonin than any other nut and also provide tryptophan, an amino acid that improves sleep quality.
• Cashews and walnuts: These nuts are rich in melatonin and magnesium, and walnuts may help synthesize serotonin.
• Avocado toast: Avocados are rich in magnesium and potassium, which can promote rest and improve sleep quality.
• Spinach egg bites: The magnesium in spinach promotes relaxation, and its vitamin B6 helps convert tryptophan to serotonin. Eggs, meanwhile, are a good source of melatonin. Whisk eggs with milk and cooked spinach, then bake in greased muffin cups.
• Almond butter crackers: Almonds contain melatonin and magnesium, which contribute to better rest. Spread some almond butter on whole-grain crackers for a creamy, crunchy bedtime snack.
• Chamomile tea with warm milk: Chamomile is rich in antioxidants and has a calming effect, reducing anxiety and supporting better sleep. Add a splash of warm milk for a soothing texture.
• Tart cherry juice mocktail: Mix tart cherry juice with orange juice and sparkling water for a refreshing, sleep-inducing tonic.
• Cherry pumpkin seed smoothie: Blend yogurt, pumpkin seeds, and cherries for a snack rich in magnesium, vitamin D, and melatonin.
• Kefir with kiwi: Kefir is a fermented dairy product that helps your gut produce GABA, which may improve sleep efficiency. Pair it with kiwi, which is rich in serotonin and antioxidants, to further enhance sleep quality.
• Hard-boiled egg with tart cherry juice: Eggs are a good source of tryptophan, an essential amino acid that optimizes sleep. Pair your egg with a glass of tart cherry juice, which contains melatonin, for a sleep-enhancing snack.
• Cottage cheese with cherries and pistachios: Cottage cheese is filling and satisfying, while cherries are a natural source of melatonin. Top your cottage cheese with cherries and pistachios for a melatonin-rich bedtime snack.
• Greek yogurt with banana: Greek yogurt is filling and provides protein, calcium, vitamin B6, and magnesium. Bananas add potassium and magnesium, making this a mineral-rich snack.
• Apple with cheese: This snack provides carbs, fat, and protein to help stabilize blood sugar levels throughout the night.
• Rice cakes with almond butter and raspberries: Mash raspberries over almond butter-spread rice cakes for a satisfying, fiber-rich snack with a good balance of carbs, fat, and protein.
• Popcorn with walnuts: This voluminous duo will tame your appetite while providing fiber and omega-3 fats to support blood sugar balance and overall sleep quality.
• Oatmeal with blueberries and walnuts: Oatmeal is rich in carbs and melatonin, while walnuts provide omega-3 fats and tryptophan. Blueberries add fiber, magnesium, and potassium to this nutritious bedtime snack.
• Whole-grain toast with peanut butter and chia seeds: Whole-grain toast provides fiber, calcium, potassium, and magnesium. Top it with peanut butter and chia seeds for added protein, tryptophan, and magnesium, while the chia seeds also pack calcium.
• Chamomile tea with almonds: Chamomile tea has a calming effect and can help lower anxiety. Almonds provide melatonin, magnesium, and tryptophan for better sleep.
• Banana-yogurt-milk smoothie with wheat germ: Blend a banana, milk, Greek yogurt, and wheat germ for a smoothie that's rich in potassium, calcium, magnesium, and tryptophan.

Practice mindfulness

Mindfulness practices can help you fall asleep and stay asleep. It can quiet the brain and allow for deeper sleep. It teaches us to live in the present moment and to notice what's happening right now without trying to change anything. When we bring this gentle awareness to our experiences, it can have a big impact on our sleep.

How to Practice Mindfulness

Step 1: Choose a calming focus

Good examples are your breath, a sound ("Om"), a short prayer, a positive word (such as "relax" or "peace"), or a phrase ("breathing in calm, breathing out tension"; "I am relaxed"). If you choose a sound, repeat it aloud or silently as you inhale or exhale.

Step 2: Let go and relax

Don’t worry about how you’re doing. When you notice your mind has wandered, simply take a deep breath or say to yourself "thinking, thinking" and gently return your attention to your chosen focus.

Step 3: Acknowledge your thoughts

Your mind will probably wander at some point, and thoughts may arise. Don't worry if you have thoughts. Acknowledge their presence without trying to judge them or yourself for existing, and then gently bring your focus back to your breathing.

Step 4: Focus on your body

Notice if you get caught up in effort, or frustration, or fear, with compassion for yourself. Catch thoughts of self-criticism or frustration, and come back to just one breath, one more time. Thoughts are only thoughts. Breathing in... breathing out. There’s nothing you need to fix or change right now in this moment. Notice where your thoughts go, and label them “thoughts.

Step 5: Shift attention to sensations in your body

Start by moving your awareness to physical sensations in your feet. You don’t need to wiggle your toes or move your feet, just notice them—the temperature or the pressure of your heel against the blanket or the mat beneath you. From your feet, move your attention to your lower legs, noticing whatever is there to see. Let go of a sense of effort or needing to make anything happen. Then, move your attention through your knees and into your upper legs. If you feel any sense of stress or tension, aim to relax and let go.

Benefits of Mindfulness

Mindfulness can promote relaxation and may help reduce stress. It encourages us to take deep breaths and focus on the now. By grounding you in the present moment, mindfulness helps the mind to relax. It helps manage stress by teaching us to notice our thoughts and feelings without getting swept away by them. When you practice mindfulness, you learn to see your worries from a distance rather than being caught up in them. This can lower your stress levels and make it easier to fall asleep.

Frequently asked questions