Humans are naturally wired to sleep during the night and wake up during the day. So, what happens if you find yourself in a position where you must sleep during the day and stay awake at night?
Research shows that sleeping during the day is more difficult than sleeping during the night because of many reasons, including light that prevents the production of melatonin which aids in sleeping, warm temperatures, and noise.
Fortunately, there are a few things you can do to improve the quality and quantity of your sleep during the daytime. Below are tips on sleeping during the daytime.
Invest in a quality mattress
Having trouble sleeping during the day? If yes, then your mattress could be the problem. The current state of your mattress can affect the quality of your sleep. If your mattress is old and needs replacing, then it's worth looking at the best sleep number alternative, as it might be a better choice for you. A bad mattress will result in poor sleep while a good, high-quality mattress will result in good sleep. Remember that sleeping during the day is more difficult than sleeping during the night. So, if you do not sleep on a high-quality mattress, you will have a hard time sleeping during the daytime.
A high-quality mattress can help to improve your posture and provide the proper spine alignment. This will not only help you enjoy quality sleep but will also help to enhance your overall health. Your chances of suffering from back pain will drastically reduce. Ensure that you invest in a high-quality mattress.
Important features to consider when buying a mattress include firmness, texture, size, adjustability, material, and longevity. Having a good mattress may stretch your budget, but it is a long-term investment that will guarantee you quality sleep.
Avoid stimulants before you go to sleep
The mistake that most people make when sleeping during the day is drinking stimulants. Stimulants such as caffeine can affect your sleep quality if taken before you go to sleep. According to multiple studies, stimulants can lead to insomnia which can affect the quality of your sleep.
Stimulants also increase alertness and could increase the time taken to fall asleep. A stimulant such as caffeine can stay in your system for as long as five hours, making it difficult to unwind and fall asleep. Avoiding stimulants will help to increase both your sleep efficiency and total sleep time.
Blackout the light
Light exposure is one of the biggest obstacles to sleeping during the day. Although it is quite challenging to create total darkness in a room during the day, there are things you can do to reduce the light as much as possible. Some of these things include investing in blackout curtains or blinds that block the light from entering the room. You can also wear an eye mask to block out the light.
Consider using a melatonin supplement
Melatonin is a crucial hormone that helps to control the sleep-wake cycle. This hormone plays an important role in determining the quality and quantity of your sleep. Low melatonin levels will result in poor sleep while a high level will result in a quality deep sleep. Unfortunately, this crucial hormone is usually produced during the night.
So, if you work at night and sleep during the day, it is advised that you consider using melatonin supplements that are regulated by the FDA to help enhance both the duration and quality of your sleep during the day.
Keep the room quiet
The world is usually noisy during the day and silent during the night. Sleeping in a noisy environment is difficult and can affect the quality of your sleep. You need to try as much as possible to keep the room quiet. Some of the things you can do to keep the room quiet include using earplugs or a white noise machine. Try as much as possible to stay away from barking dogs, honking cars, and noisy neighbors.
Lower the temperature
Do you know that you sleep better in a colder room? Research has shown sleeping in a colder room helps you to fall and remain asleep until you complete your sleep cycle. The body temperature usually changes when you fall asleep. It cools when you go to bed and warms up when you wake up. So, if you sleep in a warm room, you will have a hard time falling asleep.
You will find yourself waking up multiple times, thus affecting your sleep quality. Before you go to bed, adjust your thermostat to a cool temperature of between 60-67 degrees F. Taking a warm shower before you go to bed can also help to speed your body temperature change.
Communicate your sleep schedule
Sleeping experts recommend that you let others know your sleeping schedule, especially if you usually sleep during the day. Remember that most people are awake during the day and may easily disrupt you while sleeping.
Communicating with your family members and friends about your sleeping schedule will help to limit interruptions while sleeping. For instance, your friends will not call you during your sleeping time and your family will give you ample time and space to get quality sleep.
Take care of your body
The reason why most people find it difficult to enjoy quality sleep during the day is that they do not take good care of their bodies. It is quite challenging to maintain a healthy lifestyle if you sleep during off-hours. For instance, when gyms are open, you are asleep and while they are closed you are awake. If your body is not in good shape, then it is difficult to enjoy your sleep.
Take care of your body by eating healthy food and exercising regularly. For example, if you have enough space in your house, you can buy gym equipment and exercise in the comfort of your home at your own convenient time.
Conclusion
Getting quality sleep during the day is quite challenging because your body's internal clock is naturally wired to stay alert during the day and fall asleep during the night. Other factors such as light, noise, and warm temperature also make it difficult to enjoy good sleep during the day. However, if you must sleep during the day because you work during the night, there are some things you can do to get a good sleep as discussed above.
