How to Sleep Better During the Day
Suddenly adopting a daytime schedule when taking up a night job can be pretty hectic for some people. While some take to it seamlessly, for others, it can be a tedious task due to the mismatch of circadian rhythm. A report suggests that around 18.5% of night workers have insomnia.
Hence, if you’re wondering how to sleep during the day when working nights, you’re at the right place! This article discusses how you can create a relaxing sleep environment, prepare your daytime schedule, and improve your daytime routine. Read on!
Create a Relaxing Sleep Environment
Your bed is like your heaven and a sanctuary for your sleep. As soon as you reach your sanctuary, you should feel relaxed and feel the urge to sleep. To create a relaxing sleep environment and achieve a sleep schedule, all you need to do is:
1. Block out the light
One of the main reasons why the body can’t relax is because of the presence of sunlight. If you’ve several windows in your room, your body won’t shut down as its natural cue to stay awake during sunlight will be present. To block out these lights, use a black curtain, eye mask, or thick window coverings.
2. Keep things quiet
Too much noise can also be a hindrance since your body is used to the quiet of the night. You can use earplugs or a white noise machine to drown out or muffle these noises.
3. Maintain a comfortable sleep temperature
No matter how hot or cold your body is, it is recommended to keep your room temperature at 65 degrees Fahrenheit (18.3 degrees Celsius) to promote the best sleep. This is because your body tends to cool down at night so that you won’t feel too hot with this temperature.
4. Turn off your phone
Avoid any unwanted disturbances by shutting off your phone or muting the notifications. Also, try not to use any screen before sleeping as it emits blue light that can harm the eyes and disturb the circadian rhythm.
5. Talk to your housemates
If you live with parents or housemates, talk to them about keeping the voice minimal so that you won’t have any disturbances.
Prepare for Daytime Sleep
Now you know how to create a relaxing environment but how to get good sleep during the day? To prepare for your daytime sleep, you need to:
1. Eat right
You must watch out for your food intake throughout the day. For night shift workers, it is recommended to consume small portions throughout the shift and eat a moderate breakfast in the morning.
2. Watch your caffeine intake
While caffeine keeps you up at night, too much intake can make it hard to fall asleep during the day. It would be best to drink some at the beginning of the shift, but it should be avoided three to four before bedtime.
3. Don’t drink after your shift
Alcohol tends to make you drowsy and will help you fall asleep, but it also leads to a night of disrupted and fragmented sleep.
4. Try napping at work
If you get small breaks of around 10 to 20 minutes at work, try to utilize them for quick naps. It’ll get you some minutes of peace and rest.
5. Wind down when you get home
Before going to bed, try relaxing your brain with meditation, a warm bath, and breathing exercises. You can also engage in calming activities to help you wind down.
10 Tips for Improving Daytime Sleep
You can also follow some tips for improving daytime sleep and achieving a restful slumber with no disturbances.
1. Stick to a sleep schedule
Set aside a specific time for sleeping. Eight hours is a recommended time for a healthy adult, which leaves them well-rested. However, some people do not even require that 8 hours. So, through trial and error, you can determine how many hours is feasible for you.
Even if you have a day off, keep up with the schedule to reinforce the sleep cycle. If you cannot fall asleep within 20 minutes of entering bed, get up and engage in some relaxing activities to calm your brain.
2. Decrease Your Caffeine Intake
Cut your coffee intake a few hours before your shift ends, preferably three to four hours. As ridiculous as the suggestion sounds, coffee will hyperactivate your brain and make it difficult for you to sleep after the shift.
You can also try switching over to tea. The drink contains an amino acid called L-Theanine, which has a calming effect and counteracts the effects of coffee.
3. Don Sunglasses
A study proved that donning sunglasses and avoiding the sun during the day can help you sleep better at night. Since our circadian rhythm is most sensitive to blue light, blocking it out along with the UV rays will help shift your biological clock.
4. Use Room-Darkening Shades
While the room darkening shades might not precisely fit your aesthetics, they’re very practical. Even a shade of light can disrupt your sleep cycle. So, it is best to use them during the day and lift them whenever necessary.
5. Wear An Eye Mask
Besides the curtains, you can also indulge in eye masks that cover the eyes completely, allow REM movements, and give you a restful sleep.
6. Drown Out The Noise
Mornings are loud, and no matter how conscientious people you live with, there will always be some occasional phone calls, ringing bells, horns, and house noises to disturb your sleep.
Get some good earplugs that block out the noise and reward you with a night of peaceful sleep.
7. Catch A Nighttime Nap
If you are fatigued during your night shift due to lack of sleep, try catching a quick catnap.
While it is a highly debated topic amongst experts, research suggests that brief nighttime naps can counter the sluggishness associated with inadequate daytime sleep.
8. Consider Melatonin
Melatonin is a sleep hormone produced by the pineal gland during the night but is practically non-existent during the night. However, it is a massive contributor to the sleep-wake cycle.
9. Include physical activity in your daily routine
Regular physical activity can drain your body and promote better health. However, it is recommended to avoid strenuous activities before bed. Spending some time outside will also help.
10. Manage worries
If you worry too much and have a racing brain before going to sleep, you’ll find it very hard to relax. Try stress management practices. Sort all your work, choose priorities, and delegate tasks whenever necessary. If it still doesn’t help, try meditation.
When to See A Doctor?
Nearly everyone has problems sleeping, occasionally. It might be due to excessive nap time or some work issue. But if the issue persists for a long time, without any given issue, it’ll be best to see a doctor.
So, if you have started noticing the symptoms in your body, contact your health specialist immediately! Identifying and terminating the underlying cause can help you get the sleep you deserve.
You must’ve now understood how to get good sleep during the day while working your night shift! Just follow through with these solutions to create a haven to return to. After a long night of work, you deserve a good sleep!
Just remember that if the problem persists for a long time with seemingly no solution, it is best to contact a specialist.
Why can’t I sleep during the day?
Many individuals maintain schedules that call for them to work at night and rest during the day. While some people get used to this routine rather quickly, others have trouble falling asleep during the daytime because their body’s circadian rhythm and the cycles of natural light are out of sync.
How can I force myself to sleep?
It’s impossible to force someone to fall asleep for several reasons. The exact opposite of what we want when trying to unwind for the night, says Chris Airey, a London-based internal medicine physician, is accomplished by forcing yourself to fall asleep. It’s impossible to think your way into sleep.
Is it healthy to sleep during the day?
A quick nap of fewer than 30 minutes during the day helps with wakefulness, performance, and learning. Contrarily, taking lengthy, frequent naps may increase your risk of morbidity and mortality, particularly if you’re older.
How to nap during the day?
Create a restful environment and sleep for less than 30 minutes before 3 p.m of the day to prevent any nighttime sleep disruptions.
Is a 30-minute nap good?
A 30-minute nap can improve your mood and memory while putting you to sleep. Dimitriu, MD, a psychiatrist and founder of Menlo Park Psychiatry & Sleep Medicine, claims that taking a quick nap will also lessen the effects of fatigue, including irritability, lack of motivation, and sleepiness.
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