Daytime Sleeping Spots: Uncommon Places To Catch Some Zzz's

Sleep is an essential part of our lives, and yet, for many, it can be elusive. Whether it's due to work schedules, health conditions, or personal preferences, finding a suitable time and place to sleep can be challenging. This is especially true for those who need to sleep during the day.

Daytime sleep is often associated with shift workers, who make up a significant portion of the workforce, including those in healthcare, transportation, and emergency services. Establishing a daytime sleep routine can be tricky due to conflicting light and noise levels, as well as social expectations.

Additionally, certain sleep positions can impact our health and well-being, affecting everything from spinal alignment to snoring and heartburn.

So, if you're wondering where and how to get a good day's sleep, read on, because we're about to explore the ins and outs of catching some z's when the sun is up.

Block out the light with blackout curtains or an eye mask

If you're struggling to sleep during the day due to sunlight, blackout curtains are a great solution. They are thick enough to block out most of the sunlight, creating a comfortable sleeping environment. If you don't want to invest in blackout curtains, another option is to use thick window coverings. These will help to reduce the amount of light entering your room, making it easier to fall asleep.

Alternatively, an eye mask can be a simple yet effective solution to block out the light. Eye masks are often designed to be comfortable and lightweight, making them a convenient option for daytime sleepers. They can be especially useful if you're sleeping in a new place or a bedroom that isn't your own, as they are easy to carry and don't require any installation.

Using blackout curtains or an eye mask can be a great way to create a relaxing sleep environment. By blocking out the light, you'll be able to reduce distractions and improve your sleep quality. It's important to find what works best for you and your space to ensure you get the right amount of rest.

In addition to blocking out the light, there are other measures you can take to enhance your daytime sleep routine. For example, maintaining a quiet environment is crucial. Earplugs or a white noise machine can help reduce outside noises and create a more peaceful atmosphere.

Another factor to consider is the temperature of your sleeping environment. Maintaining a cool temperature, around 65°F (18.3°C), can promote better sleep. This is because the body naturally cools down at night, so a cooler temperature can help you fall asleep faster and stay asleep.

By combining these strategies, such as using blackout curtains or an eye mask to block out light, maintaining a quiet and cool environment, and practicing good sleep hygiene, you can improve your daytime sleep routine and get the rest you need.

Keep things quiet with earplugs or a white noise machine

Keeping things quiet can be crucial to getting a good night's sleep during the day. Luckily, there are a few options to help you do this.

Earplugs

Earplugs are a great way to block out unwanted noise. They work by absorbing and reflecting sound energy, preventing it from reaching your eardrums. Foam earplugs, in particular, are good at reducing noise across the whole frequency range of human hearing. This includes truck rumble, snoring, barking dogs, chatter, and chirping birds and crickets.

It's important to note that earplugs don't block all noise. Loud noises, such as snoring, a loud TV in an adjacent room, or a dog barking, may still be audible, just quieter. Additionally, earplugs that seal at the entrance of the ear canal can amplify body-generated sounds, such as your heartbeat or the sound of your pillow or bed.

White Noise Machines

White noise machines work by adding noise to your environment to mask unwanted background noises. They create a constant, monotonous hum, similar to the sound of a waterfall, that helps to drown out other sounds.

White noise machines with a wider variety of sound options, such as the LectroFan EVO, are ideal for blocking out a range of noises. The LectroFan EVO offers 22 sound options, including 10 colour-based noises and 10 fan sounds, that can be played at a range of volumes to effectively mask unwanted sounds.

If you prefer the sound of a fan while falling asleep, the Yogasleep Dohm Nova is a good option. It produces a gentle, natural fan sound and has easy-to-use buttons for adjusting the volume.

For a machine with a diverse range of sounds, the Sound+Sleep SE offers 64 different sound profiles, including colour noises, fan noises, and nature sounds. It also has a feature that automatically adjusts the volume as your environment changes, ensuring that exterior noises are blocked out.

Combining Earplugs and White Noise

Using earplugs and a white noise machine together can be a very effective way to block out noise. The white noise machine can drown out most noises, and the earplugs can further reduce the overall sound level to a comfortable volume. This combination is especially useful for blocking out low-frequency noises, such as truck rumble or bass, which white noise machines typically struggle with.

Other Options

If you don't want to use earplugs or a white noise machine, there are a few other ways to keep things quiet:

• Block out noise with thick curtains, earphones, or earplugs.
• Use a sleep mask or turn off the lights to block out light.
• Avoid looking at your clock if you wake up in the middle of the night, as this can increase brain stimulation and make it harder to fall back asleep.
• Listen to relaxing music to help you fall asleep and improve your sleep quality.

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

Maintaining a comfortable sleep temperature of 65°F (18.3°C) is crucial for a good night's rest. Here are some tips to achieve and maintain this ideal sleep temperature:

Set the Thermostat: The first step is to adjust your thermostat to the desired temperature. Set it to around 65°F (18.3°C) and make slight adjustments if needed to find your perfect temperature. You can also set your thermostat to drop to this temperature specifically during your sleeping hours.

Use Fans and Air Conditioners: During warm months, a fan or air conditioner can help cool the temperature and circulate the air in your bedroom. This is especially useful if the outside temperature rises above the ideal sleeping range.

Ventilate Your Bedroom: Natural ventilation improves sleep quality, especially during seasonal transitions in mild climates. Keep your windows open to let in fresh air and promote air circulation.

Choose the Right Bedding: Opt for breathable and lightweight bedding, such as sheets and blankets made from lightweight, breathable fabrics. Avoid heavy blankets, especially during warmer seasons. Additionally, consider investing in cooling bedding, such as a cooling mattress pad or pillow, which can help regulate your body temperature.

Dress Appropriately: Wear lightweight and breathable sleepwear. Pajamas made from breathable fabrics will help keep you comfortable and cool. You can also try sleeping naked if that's comfortable for you.

Avoid Heat-Retaining Mattresses: Some mattresses, like memory foam, tend to retain body heat and reflect it back at you, disrupting your sleep. Opt for mattresses that promote breathability and don't trap heat.

Regulate Body Temperature: There are several ways to regulate your body temperature before and during sleep. Taking a warm bath or shower an hour or two before bedtime can initiate a natural cool-down effect, preparing your body for sleep. Drinking a glass of ice water before bed can also help cool your body.

Avoid Caffeine and Sugar: Consuming caffeine or foods high in sugar before bed can increase your body temperature, making it harder to achieve the ideal sleep temperature. It's best to avoid these close to bedtime.

Exercise and Hot Shower: If you enjoy evening workouts, try exercising 3-4 hours before bed and taking a hot shower an hour or two afterward. This contrast between exercise-induced heat and the subsequent cool-down can stimulate melatonin production, aiding your body's preparation for sleep.

Layer Your Bedding: If you prefer a slightly warmer environment, you can keep the thermostat low and layer extra blankets on your bed. This way, if you get too warm during the night, you can easily push off the blankets and continue sleeping soundly.

By following these tips, you can create a comfortable and cool sleep environment, promoting better sleep quality and overall well-being.

Avoid screens and electronics before bedtime

While it can be tempting to use your phone, laptop, or TV before bed, studies have shown that these devices can interfere with your sleep. This is because they emit blue light, which suppresses the production of melatonin—a natural hormone that makes you feel tired and ready for sleep. Blue light can also reduce the amount of time you spend in slow-wave and rapid-eye-movement (REM) sleep, which are vital for cognitive functioning.

The effects of blue light exposure are worse if you are looking at screens in a dark room as opposed to a lit room. It is also worse if you are holding the device closer to your face, which is why phones may impact your sleep more than TVs.

In addition to blue light, the content you are consuming can also keep you awake. Stressful or stimulating content can cause a spike in the stress hormone cortisol, which can give you an energy boost. Positive content can also be disruptive, as it can trigger the neurotransmitters dopamine and norepinephrine, which excite the brain.

To avoid the negative impacts of screens and electronics on your sleep, try the following:

• Create a screen-free zone: Keep screens out of your bedroom. If you do use screens in the bedroom, make sure it is to provide you with sleep-centered content such as white noise or a Sleep Story.
• Set a technology curfew: Put your devices away at least an hour before bedtime.
• Use blue light filters: Many devices offer settings or apps that reduce blue light exposure. You can also get external filters and blue-light-filtering glasses.
• Avoid using screens in total darkness: The contrast between a bright screen and a pitch-black room can strain the eyes. If you need to use your device, dim the brightness and turn on a soft lamp.
• Try audio-based mindfulness practices: Switch up your device use and embrace soothing audio instead of visual activities. Try listening to music, doing a breathing exercise, or relaxing with a gentle meditation session.
• Stick to a supportive bedtime routine: Create a ritual that tells your brain it's time to wind down. This could be listening to music, reading a physical book, journaling about your day, practicing deep breathing exercises, or sipping chamomile tea.

Eat right and avoid caffeine

Eating right and avoiding caffeine is essential for optimizing your sleep, especially if you work night shifts and need to sleep during the day. Here are some detailed tips to help you eat right and minimize caffeine's disruptive effects on your daytime sleep:

Eat Right

The timing and composition of your meals can significantly impact your sleep quality, especially when you work night shifts. Here's what you should keep in mind:

• Meal Timing: If you work the afternoon shift, have your main meal in the middle of the day rather than during your shift. For night shifts, consume a light meal during your shift and follow it with a moderate breakfast afterward.
• Consistency: Stick to the same mealtimes every day, including weekends and days off. This helps regulate your body's internal clock and promotes a consistent sleep-wake cycle.
• Portion Size: Avoid heavy meals close to bedtime, as they can cause discomfort and make it harder to fall asleep. Opt for lighter meals or snacks a few hours before your daytime sleep.

Avoid Caffeine

Caffeine is a stimulant that can disrupt your sleep, especially when consumed close to bedtime. Here's how to navigate caffeine consumption while optimizing your daytime sleep:

• Caffeine Cut-off: Avoid caffeine at least 8 hours before your planned bedtime. For example, if you go to bed at 10 a.m., refrain from caffeine after 2 a.m. This will reduce the risk of caffeine interfering with your sleep.
• Gradual Reduction: If you decide to reduce your caffeine intake or eliminate it altogether, do so gradually. Quitting caffeine abruptly can lead to withdrawal symptoms like headaches, anxiety, and irritability.
• Individual Variation: Remember that sensitivity to caffeine varies among individuals. Some people metabolize caffeine more slowly or quickly due to factors like genetics, nicotine use, and pregnancy. Pay attention to how your body responds to caffeine, and adjust your intake accordingly.
• Alternatives: Instead of relying on caffeine to stay alert during the day, try other strategies like morning light exposure, healthy sleep habits, exercise, and power naps. These can help boost your energy levels without interfering with your sleep.

Frequently asked questions