Daytime Sleep: Why Is It Easier?

There are several reasons why you might find it easier to sleep during the day. One reason could be a Circadian Rhythm Sleep Disorder, where your body's internal clock is not synchronised with real local time. This can be caused by genetics, the environment, or a medical condition. For example, Delayed Sleep Phase Disorder is a condition where people are unable to fall asleep until the early morning and consequently struggle to wake up in time for work or school. This disorder is most common in adolescents, but can also affect adults. Other reasons for daytime sleeping could be related to stress, anxiety, depression, poor sleep habits, caffeine intake, medication, or insomnia.

Delayed Sleep Phase Syndrome (DSPS)

DSPS is a type of circadian rhythm sleep disorder, which occurs when the circadian clock in the brain is not synchronised with real local time. This internal clock, also known as the suprachiasmatic nucleus of the hypothalamus, regulates the 24-hour cycle of the body's sleep and alertness rhythms. When this cycle is disrupted, it can result in abnormal sleep patterns, sleep loss, and fatigue.

For those with DSPS, their internal clock sends alerting signals until late into the night, making it difficult to fall asleep at a desired bedtime. Additionally, their internal clock does not produce strong alerting signals in the morning, causing difficulty in waking up at a "normal" time. This disorder can result in severe daytime sleepiness, impaired memory, focus, and concentration, as well as behavioural and mood changes.

DSPS is often characterised by a delay in the sleep schedule of at least two hours. It is more prevalent among adolescents and teenagers due to natural changes in the body's circadian rhythm during puberty. The condition can also affect adults, particularly women between the ages of 40 and 60. Treatment options for DSPS include bright light therapy, chronotherapy, and the use of melatonin supplements to help reset the internal clock and improve sleep patterns.

Circadian Rhythm Disorders

Circadian rhythm sleep disorders occur when the circadian clock in the brain, which drives our daily behavioural and physiological rhythms, is not synchronised with 'real' local time. This can result in abnormal sleep patterns, sleep loss, and fatigue.

Types of Circadian Rhythm Disorders

Delayed Sleep Phase Disorder

Delayed Sleep Phase Disorder (DSPS) occurs in "night owls" when the preferred time for sleep is typically after 2 am, with wake-up time after 10 am. This results in difficulty falling asleep and waking up at times conducive to school and work. When the individual attempts to wake up earlier, they become sleep-deprived and alertness may be impaired. This condition is most common in adolescents.

Advanced Sleep Phase Disorder

Advanced Sleep Phase Disorder is more common in older adults, who are sometimes referred to as "morning larks". Their internal clock prefers early times for sleeping and waking, making it difficult to stay awake through the evening hours. People with this disorder often wake up much earlier than desired.

Irregular Sleep Wake Disorder

Irregular Sleep Wake Disorder is most commonly seen in elderly patients with dementia and refers to a lack of rhythm in a person's sleep and wake cycle. Sleep occurs irregularly throughout a 24-hour period. The individual cannot sleep through the night and has difficulty maintaining wakefulness during the day.

Free-running disorder or non-24-hour sleep-wake disorder

Free-running disorder or non-24-hour sleep-wake disorder is rare and seen more commonly in individuals with blindness. Bright morning light (sunrise) aligns our internal clock to a 24-hour day. When light perception is absent, the sleep period drifts later and later each day, causing this disorder.

Jet Lag

Jet lag happens during air travel when we traverse time zones faster than our body clocks can adjust. This causes a mismatch between the preferred sleep and waking times and the destination sleep and waking times.

Shift work sleep disorder

Shift work sleep disorder is due to an unconventional work schedule that causes you to remain awake during preferred sleep times. The available time for sleep occurs when your body prefers to be awake. As a shift worker, you may experience sleepiness while at work and insomnia during the time you have available to sleep. You may also experience difficulty concentrating, headaches, and low energy levels while awake.

Insomnia

Circadian rhythm disorders are a common cause of insomnia, and these include jet lag, shift work adjustments, delayed sleep phase syndrome and advanced sleep phase syndrome. Delayed sleep phase syndrome (DSPS) is a condition where an individual's sleep schedule is delayed by at least two hours, causing difficulty falling asleep and waking up at desired times. DSPS often results in severe daytime sleepiness and changes in mood and behaviour. Advanced sleep phase syndrome is more common in older adults, causing them to fall asleep and wake up much earlier than desired.

To improve insomnia, it is recommended to establish a relaxing sleep environment, maintain a consistent sleep schedule, and practice good sleep hygiene. This includes creating a sleep sanctuary by blocking out light and noise, maintaining a comfortable sleep temperature, and turning off electronic devices. Adopting healthy habits such as avoiding stimulants, sticking to consistent mealtimes, and incorporating relaxing activities before bed can also improve sleep quality.

Shift Work Disorder

Shift work can cause what is known as Shift Work Disorder, a type of Circadian Rhythm Sleep Disorder. This occurs when the circadian clock in the brain, which drives daily behavioural and physiological rhythms, is not synchronised with 'real' local time. This can result in abnormal sleep patterns, sleep loss and fatigue.

Circadian Rhythm Sleep Disorders are characterised by a misalignment between the body clock, the local clock time, and the light/dark cycle. This leads to problems falling asleep when desired, staying asleep, and feeling fully rested, as well as feeling sleepy during waking hours.

Shift workers often struggle to adapt to their altered sleep schedule, as they try to maintain daytime family and social commitments. This causes their body clock to be permanently misaligned with their desired sleep patterns.

There are several things that shift workers can do to help adjust their body clock:

• Stick to the same sleep schedule every day, including weekends and vacations.
• Work the same shift every day, rather than following a rotating schedule.
• If you must work a rotating schedule, try to work shifts in a natural progression, e.g. day to swing to night, rather than rotating shifts in a random pattern.
• Create a relaxing sleep environment by blocking out light and noise, and maintaining a comfortable sleep temperature.
• Eat right: have your main meal in the middle of the day if you work an afternoon shift, and consume a light amount of food during your shift if you work nights.
• Watch your caffeine intake: avoid caffeine up to three or four hours before your intended bedtime.
• Avoid alcohol before bed, as this can lead to disrupted and fragmented sleep.
• Try napping at work: a nap lasting around 20 minutes is ideal, as it allows you to enjoy several minutes of uninterrupted rest without falling into deep sleep, which can leave you feeling groggy.
• Wind down when you get home: try meditation, a warm bath or shower, or another relaxing activity to help you calm down and prepare for sleep.

Sleep Hygiene

Set a Strict Sleep Schedule

Having a set sleep schedule is essential for normalising sleep as a vital part of your day. It helps get your brain and body accustomed to getting the full amount of sleep you need. Here are some ways to improve your sleep schedule:

• Fixed Wake-Up Time: Maintain the same wake-up time every day, even on weekends. A fluctuating schedule disrupts your body's rhythm, making it challenging to establish a consistent sleep pattern.
• Prioritise Sleep: Avoid sacrificing sleep for work, studies, socialising, or exercise. Calculate your target bedtime based on your fixed wake-up time, ensuring you get at least seven hours of sleep.
• Make Gradual Adjustments: If you need to shift your sleep times, do so gradually. Sudden changes can disrupt your schedule. Instead, make small, incremental adjustments of up to an hour to ease into a new routine.
• Manage Naps: While naps can boost your energy during the day, they can interfere with nighttime sleep. Keep naps relatively short and limited to the early afternoon to avoid disrupting your nightly sleep.

Follow a Nightly Routine

Your pre-sleep routine can significantly impact your ability to fall asleep easily. Consistency in your pre-bed rituals reinforces the signal to your mind and body that it's time to wind down and prepare for sleep. Here are some suggestions for your nightly routine:

• Consistency: Follow the same steps each night. Rituals like putting on pajamas, brushing your teeth, or dimming the lights can become cues that bedtime is approaching.
• Wind-Down Time: Dedicate 30 minutes to calming activities before bed. Engage in activities like soft music, light stretching, reading, or relaxation exercises to prepare your mind and body for sleep.
• Dim Lights: Avoid bright lights as they can hinder melatonin production, a hormone that facilitates sleep.
• Unplug from Electronics: Take a break from electronic devices like phones, tablets, and laptops for 30-60 minutes before bed. These devices stimulate your mind and emit blue light, which can disrupt your natural melatonin production.
• Relaxation Techniques: Instead of solely focusing on falling asleep, prioritise relaxation. Meditation, mindfulness, paced breathing, and other relaxation techniques can help you transition into a sleep-ready state.
• Avoid Tossing and Turning: If you can't fall asleep within 20 minutes, get up and engage in a calming activity in low light. Reading, stretching, or relaxation exercises can help you feel sleepy, making it easier to fall asleep when you return to bed.

Cultivate Healthy Daily Habits

In addition to bedtime routines, your daily habits also play a crucial role in supporting your sleep hygiene. Here are some recommendations for healthy daily practices:

• Daylight Exposure: Light, especially natural sunlight, is a critical regulator of your body's circadian rhythms. Aim for at least 30 minutes of natural light exposure daily to promote better sleep.
• Physical Activity: Regular exercise, preferably outdoors, can improve your sleep quality and offer other health benefits. However, avoid intense exercise close to bedtime, as it may hinder your body's ability to settle down for sleep.
• Reduce Stimulants: Limit your consumption of stimulants like caffeine and nicotine, especially in the afternoon and evening. Caffeine can keep you wired when you want to rest, and nicotine stimulates the body in ways that disrupt sleep.
• Early Bird Dinner: Avoid late dinners, especially heavy or spicy meals. Eating close to bedtime can interfere with digestion and disrupt your sleep. Opt for lighter snacks if you need an evening bite.
• Limit Alcohol: While alcohol may induce drowsiness initially, it affects sleep quality later in the night. Moderate your alcohol consumption, and avoid it a few hours before bedtime.

Optimise Your Bedroom

Creating a calm and peaceful sleep environment is essential for falling asleep easily and sleeping soundly. Consider the following tips to optimise your bedroom:

• Comfortable Mattress and Pillow: Invest in a supportive mattress and pillow to ensure your spine gets the proper support, preventing aches and pains.
• Bedding: Choose sheets and blankets that feel comfortable and help maintain a pleasant temperature throughout the night.
• Temperature Control: Set your bedroom temperature to a slightly cooler setting, around 65°F (18.3°C). Fine-tune the temperature to your preference, but generally, a cooler environment is more conducive to sleep.
• Light and Noise Control: Use heavy curtains or an eye mask to block out light, and earplugs or a white noise machine to minimise disruptive noises.
• Calming Scents: Try incorporating light scents like lavender, which may induce a sense of calm and create a positive sleep environment.

Frequently asked questions