Daytime Sleep: Why Is It Easier To Nap?

Many people find it easier to sleep during the day than at night. This phenomenon could be attributed to various factors, such as individual sleep disorders, stress, anxiety, depression, or insomnia. For some, the pressure of having to fall asleep at night is absent during the day, making it easier to fall asleep. Other factors, such as exposure to sunlight, caffeine intake, and electronic device usage, can also play a role in making daytime sleep more appealing.

People with trauma may feel safer during the day

There are many reasons why people may find it easier to sleep during the day. One common reason is a disruption to the body's natural sleep-wake cycle, known as Delayed Sleep Phase Syndrome (DSPS) or Delayed Sleep Phase Disorder (DSPD). This condition often affects teenagers and can persist into adulthood, causing people to sleep during the day and remain awake at night. People with DSPS may benefit from seeing a sleep specialist to help reset their body clock gradually and establish a more regular sleep pattern.

Another reason why sleeping during the day may be easier is the reduced pressure to fall asleep. During the day, there is no expectation to "hurry up and get some sleep," and daytime sleep is often perceived as an "extra treat." This mindset can make it easier to fall asleep without the anxiety or pressure associated with trying to fall asleep at night.

For some people, daytime sleep may be a coping mechanism for stress, anxiety, or trauma. The presence of daylight may make people feel safer and more relaxed, especially if they have experienced trauma that has left them feeling unsafe or on guard at night. The stress and anxiety associated with traumatic experiences can keep people awake at night, leading them to seek comfort and escapism in daytime sleep.

Trauma can also impact a person's routine and ability to function during the day. The hyperarousal or hypoarousal states that trauma survivors experience can lead to disrupted sleep patterns, insomnia, or excessive sleeping. Therapy can help trauma survivors process their traumatic experiences, regulate their nervous system, and develop skills to tolerate and manage their emotions.

In summary, people with trauma may feel safer during the day due to increased visibility, reduced threat perception, and the calming effects of daylight. This sense of safety and relaxation can make it easier to fall asleep during the day compared to at night, when feelings of danger and anxiety may be heightened.

Lack of pressure to sleep during the day

Sleeping during the day can be easier due to a lack of pressure to fall asleep. At night, you may feel the pressure to "hurry up and get some sleep" because you know you have obligations the next day. During the day, you may feel less of this pressure because you perceive sleep as an "extra treat".

Additionally, you may find it easier to sleep during the day because you are already exhausted and cannot stay awake. At night, you may find yourself thinking about everything you have to do the next day, making it harder to fall asleep. During the day, you are less likely to take an inventory of your day or plan for the next day, making it easier to fall asleep.

For some people, sleeping during the day may be a way to avoid the obligations and stresses of daily life. The silence and peace of the daytime can be comforting, especially if you feel anxious or depressed.

Finally, some people may find it easier to sleep during the day because they feel safer. The light of the day can make people feel safer, as if they don't have to be on guard or keep their eyes and ears open for anything dangerous.

If you are struggling with sleeping at night, it may be helpful to seek advice from a healthcare professional or a sleep specialist. They can help you identify any underlying sleep disorders or conditions that may be contributing to your sleep difficulties.

Circadian rhythm disorder

There are several types of circadian rhythm disorders, each with its own unique characteristics:

• Advanced Sleep-Wake Phase Disorder (ASWPD): Individuals with this disorder have difficulty staying awake in the early evening and tend to wake up too early in the morning, interfering with daily responsibilities.
• Delayed Sleep-Wake Phase Disorder (DSWPD): This is one of the most common circadian rhythm disorders. People with DSWPD tend to fall asleep later than desired and struggle to wake up on time in the morning. This often results in insufficient sleep and daytime tiredness or anxiety.
• Irregular Sleep-Wake Rhythm Disorder (ISWRD): ISWRD is characterised by multiple short periods of sleep and wakefulness throughout the day and night. Individuals with this disorder may take frequent naps during the day due to excessive sleepiness and may not feel rested even after sleeping.
• Non-24-Hour Sleep-Wake Rhythm Disorder: This disorder occurs when an individual's sleep-wake cycle is not in sync with the standard 24-hour day. Sleep times gradually become more delayed, often occurring during the day instead of at night. It is commonly observed in individuals with limited light exposure and in those who are completely blind.
• Shift Work Disorder: This disorder affects individuals who work night shifts or rotating schedules. Due to their work schedule, they may struggle to obtain uninterrupted quality sleep, leading to insomnia, extreme tiredness, and sleepiness during work hours.

Shift work disorder

The average person with shift work disorder loses one to four hours of sleep per night. The defining symptoms of shift work disorder are insomnia and excessive sleepiness, with recurring sleep loss. To receive a diagnosis of shift work disorder, patients should report symptoms that occur for at least one month despite attempts to get enough sleep each day.

Complications of Shift Work Disorder

If left untreated, shift work disorder can lead to serious complications, including:

• Mood problems: Shift work disorder can cause people to feel impatient, irritable, and unable to cope with problems or conflicts. Many avoid interacting with their coworkers while on the clock and may also feel less inclined to socially engage with friends and family members when not at work. People with shift work disorder are at higher risk of depression compared to those who do not have the disorder.
• Poor work performance: People with shift work disorder often struggle to concentrate, pay attention, and remember things. This can translate to reduced performance at work and added costs for employers.
• Higher accident risk: Since shift work disorder decreases alertness and reaction time, it puts workers at higher risk of committing errors or being involved in accidents. This includes a greater risk of getting into a vehicular accident during their commute due to drowsy driving.
• Added health problems: A good night's sleep is needed to restore the body and maintain good immune health. Shift work sleep disorder and subsequent sleep loss can worsen underlying health problems, including gastrointestinal, metabolic, reproductive, and cardiovascular issues.
• Low testosterone: In some people, shift work can affect their testosterone levels, which can present with fatigue, low energy, and low libido.
• Substance abuse: Many people with sleep problems self-medicate with alcohol or drugs, which can lead to substance abuse or dependency if problems persist.

Sleep environment

Creating a relaxing sleep environment is crucial for daytime sleep. Here are some tips to optimise your sleep environment:

• Block out the light: Invest in blackout curtains or thick window coverings to prevent sunlight from entering your room. Alternatively, consider using an eye mask to cover your eyes.
• Reduce noise: Outside noises can be distracting during the day. Use earplugs to block out unwanted sounds or opt for a white noise machine to help you relax and drown out other noises.
• Maintain a comfortable temperature: The ideal sleep temperature is generally considered to be around 65°F (18.3°C). This cooler temperature aligns with the body's natural tendency to cool down at night, ensuring you don't feel too warm.
• Limit electronic distractions: Turn off your phone and other electronic devices to avoid sleep disturbances. The blue light emitted by these devices can interfere with your sleep.
• Communicate your needs: If you live with others, ensure they understand the importance of your sleep time. Consider keeping your bedroom door closed to minimise disruptions.
• Bring your own sleep accessories: When sleeping in a new place or someone else's bedroom, bring your own sleep accessories, such as a familiar pillow or comfortable pajamas, to help you feel more relaxed and ready for sleep.

Frequently asked questions