Daytime Sleep: A Healthy Habit Or Harmful Routine?

Sleep is an essential part of our lives, and for many, the only option is to sleep during the day. This can be due to work schedules, personal preference, or even medical conditions. While some people adjust to this routine quickly, others struggle to fall asleep during the day due to their body's natural circadian rhythm. This rhythm, influenced by light and dark, is an important factor in our sleep-wake cycles and can impact our ability to fall asleep at certain times. For those who sleep during the day, creating a relaxing sleep environment and maintaining good sleep hygiene are crucial for getting adequate rest.

The pros and cons of napping during the day

Napping during the day can be beneficial, but it might also indicate underlying health issues. In many cultures, napping during the day is a regular part of life. In the US, around a third of adults take a midday nap. If you are in good health, short daytime sleeps can be helpful. They can help you catch up on a late night, improve your mood, and ensure you are well-rested if you work outside standard daytime hours. They can even keep you safe when driving by preventing drowsy-driving accidents. Napping has also been shown to improve memory in laboratory settings.

However, research on napping has also highlighted potential negative effects. Some studies have found that adults who take long naps during the day are more likely to have conditions such as diabetes, heart disease, and depression. The urge to nap during the day might indicate that a person is not getting enough sleep at night, which is associated with a higher risk of developing those chronic conditions. Daytime sleepiness could also be a sign of low-quality sleep, which may indicate a sleep disorder.

Napping can also create a vicious cycle. You sleep during the day to make up for lost sleep, but then you find it harder to fall asleep at night because of the daytime nap. Limiting naps might be a strategy to improve overall nighttime sleep.

If you do want to nap during the day, there are some guidelines you can follow to ensure it doesn't interfere with your nighttime sleep. Firstly, time your nap for the early afternoon when your body experiences a natural circadian dip. Keep the nap short, around 20 minutes, to avoid grogginess when you wake up and to prevent trouble falling asleep later. Find a quiet, comfortable spot where you won't be distracted. Finally, examine why you might be sleepy enough to nap during the day. Track your sleep to see if you are getting enough at night, and if you are getting enough but still feel tired, discuss this with your doctor.

How to prepare for daytime sleep

Preparing for daytime sleep can be challenging, especially if you are adjusting your sleep schedule or working night shifts. Here are some detailed tips on how to prepare for daytime sleep:

Create a Relaxing Sleep Environment

Blocking out light is crucial when preparing for daytime sleep. Invest in blackout curtains or thick window coverings to prevent sunlight from entering your room. Alternatively, an eye mask can also be effective. If you live with others, communicate the importance of your sleep time and keep your bedroom door closed to minimise disruptions.

Outside noises can also be distracting. Use earplugs or a white noise machine to reduce noise-related interruptions. Maintaining a comfortable sleep temperature is also important. Experts recommend a bedroom temperature of around 65°F (18.3°C) for optimal sleep.

Plan Your Sleep Schedule

Consistency is key when it comes to sleep. Strive to sleep and wake up at the same time every day, even on weekends or days off. If you work night shifts, try to work the same shift every day instead of following a rotating schedule, as this will help your body adjust to a natural hormonal rhythm.

If you must work rotating shifts, try to "rotate forward," moving from day to swing to night shifts, as this will be easier for your body to adjust to.

Optimise Your Daytime Routine

What and when you eat during the day can impact your sleep. If you work an afternoon shift, have your main meal in the middle of the day. For night shifts, consume a light amount of food during your shift and follow it with a moderate breakfast.

Avoid caffeine close to bedtime. While a small amount at the start of your shift is probably fine, avoid caffeine for at least three to four hours before your intended bedtime.

Alcohol can also disrupt sleep, so it's best to avoid it if you plan to sleep during the day.

If possible, try to nap during your shift. A short nap of around 20 minutes will give you a boost of energy without leaving you feeling groggy. If you don't have access to a dedicated nap room, your car or an unoccupied office can also work.

Wind Down Before Sleep

When you get home, find a relaxing activity to help you calm down and prepare for sleep. Some options include meditation, a warm bath or shower, quiet reading, or listening to soothing music.

Finally, avoid looking at electronic devices like phones, tablets, or computers before bed, as the blue light emitted by these devices can interfere with your sleep.

By following these tips and creating a consistent routine, you can better prepare for daytime sleep and ensure you're getting adequate rest.

Creating a relaxing sleep environment

Reduce Light Exposure

Light slows down the production of melatonin, a hormone that promotes sleep. Therefore, keeping your bedroom dark is crucial for a good night's sleep. Use room-darkening window treatments, heavy curtains, or an eye mask to eliminate as much natural light as possible. Even the light from streetlights, your hallway, or the moon and stars can trick your brain into thinking it's daytime. Blue light exposure from electronic devices also affects your sleep quality by increasing alertness, shifting your circadian rhythm, and suppressing melatonin. Set an alarm an hour before bedtime to remind yourself to put away your devices and begin your bedtime routine.

Use Essential Oils

Smell influences how we feel by associating scents with emotions and memories. Essential oils can help you relax and drift off to sleep. Lavender and vanilla are popular choices that can be added to an aromatherapy diffuser or vaporizer to disperse the scent into your bedroom.

Declutter Your Room

A tidy bedroom without distractions is essential for your body to relax. Important work documents, busy artwork, or even a treadmill can remind you of your responsibilities and stress you out. Keep your room clutter-free and the decor to a minimum.

Find Your Ideal Pillow and Mattress

A comfortable pillow and mattress are crucial for a good night's sleep. A poor pillow choice can contribute to headaches, neck pain, and shoulder pains. The standard rule of thumb is to replace your pillow every 1-2 years. When choosing a new pillow, consider your sleeping position—stomach sleepers prefer thin pillows, back sleepers like medium support, and side sleepers favour thicker pillows. As for mattresses, consider your sleeping position and whether you tend to "run hot" when sleeping. Test out different options in-store or take advantage of free home trials offered by some companies.

Paint Your Bedroom Walls a Soothing Colour

Colour can influence our sleep quality by creating a calm environment. Research shows that the best bedroom colours for sleep are blue, yellow, green, and silver. Stick to neutral, pastel, or muted shades, as bold colours can make your brain more alert.

Lower the Temperature

As you fall asleep, your body temperature naturally decreases to induce sleep. A cool bedroom, therefore, makes it easier to fall and stay asleep. The optimal sleep temperature is generally considered to be between 60 to 67 degrees Fahrenheit (15.6 to 20 degrees Celsius), but this may vary from person to person.

Choosing a daytime sleep routine

If you're one of the many people who work night shifts and sleep during the day, you might find it challenging to adjust to this routine. However, with the right measures and good sleep hygiene, you can get the right amount of rest. Here are some tips to help you choose a daytime sleep routine that works for you.

Firstly, it's important to understand how much sleep you need. Most adults between the ages of 18 and 64 should aim for at least seven hours of sleep every 24 hours. This can vary between six and ten hours, depending on individual needs. For example, if you work from 9 pm to 5 am, you can choose between staying up for a few hours after your shift or trying the split-nap routine. The key is to plan your sleep so you wake up close to the start of your shift and maintain consistent sleep and wake-up times, even on weekends and vacations.

If possible, stick to the same shift every day instead of rotating shifts, as this will help your circadian rhythm adjust to the work hours. If you must rotate shifts, try to "rotate forward" from day to swing to night shifts, as this natural progression will be easier for your body to adapt to.

To create a relaxing sleep environment, consider blocking out sunlight with blackout curtains or eye masks, using earplugs or white noise machines to minimise outside noise, and maintaining a cool temperature of around 65°F (18.3°C) in your bedroom. Turning off your phone and other electronic devices can also reduce distractions, as the blue light from screens can disrupt your sleep.

Additionally, it's important to eat right and limit caffeine and alcohol consumption during daytime sleep hours. Napping at work for about 20 minutes can also help you stay energised without interfering with your nighttime sleep.

Sleep disorders and daytime sleep

Sleep is a critical component of physical and mental health. However, various factors, such as age, lifestyle, health status, and recent sleep patterns, can influence the amount of sleep required by each individual. While the recommended amount varies, most adults need around 7-9 hours of sleep per night.

Sleep disorders, or sleep-wake disorders, encompass a range of issues related to the quality, timing, and quantity of sleep. These disorders can significantly impair daily functioning and cause distress. Insomnia, the most prevalent sleep disorder, affects individuals' ability to fall asleep or remain asleep. To be diagnosed with insomnia, these difficulties must occur at least three nights a week for a minimum of three months, resulting in notable distress or problems in daily tasks.

Other common sleep-wake disorders include:

• Obstructive sleep apnea, characterised by interrupted breathing during sleep, leading to snoring, gasping, or pauses in breathing.
• Parasomnias, which involve unusual behaviours during sleep, such as walking, talking, or eating.
• Narcolepsy, causing extreme daytime sleepiness and sudden muscle weakness triggered by emotions.
• Restless leg syndrome (RLS), involving an urge to move the legs accompanied by uncomfortable sensations.
• Circadian rhythm sleep-wake disorders, where an individual's sleep-wake cycle is misaligned with the external light-dark cycle, resulting in significant sleep problems and daytime sleepiness.

The consequences of sleep disorders extend beyond fatigue and decreased energy. They can also contribute to irritability, problems with focus and decision-making, and mood changes. Additionally, sleep problems often coexist with symptoms of mental health conditions like depression and anxiety, creating a complex interplay.

If you suspect you may have a sleep disorder, it is important to consult a healthcare provider. They can perform a comprehensive assessment, which may include a patient history, physical exam, sleep diary, and clinical testing, to determine the nature and cause of the sleep disorder. Treatment options are available and can help individuals manage their sleep disorders effectively.

Frequently asked questions