Here’s How You Can Sleep Better During Daytime
Many people out there are caught up in schedules that force them to work at night and sleep during the daytime. While some learn to adjust to this schedule in a matter of time, others find it difficult to fall asleep during the day. The main reason behind this is a mismatch between the body’s circadian rhythm and natural light cycles. 8.6% of day shift workers experience insomnia. On the other hand, 18.5% of those working night shifts are diagnosed with insomnia. Not many are used to daytime sleep, and sticking to this particular routine can be an uphill task. If you face this challenge, you can follow some steps at home. That will help you practice proper sleep hygiene, which will help in speeding up the process. Therefore, taking proper rest will come easy to you.
A Daytime Sleep Routine
If you are around 18 and 64 years of age, you need 7 to 9 hours of quality sleep every day. You can sleep an hour or two less, but that is not advisable. You shouldn’t sleep less than 6 hours or more than 10 hours every 24 hours. If you have to spend some moderate time every day to travel from your home to your workplace and back, you can devote around 14 to 15 hours to your personal needs. Suppose you start work at 9 pm in the night and your schedule ends at 5 am.
You can easily chart out your sleeping schedule. Those who work night shifts prefer to get back home and stay awake for a few hours before finally hitting the bed. Some might follow a split-nap schedule. What does that mean? You arrive at home and get a moderate sleep. You follow it up by staying awake for some time and taking a long nap. If you go by the opinions of the experts, both these routines are effective.
The main target is to wake up just a few hours before you set out for your daily work schedule. You should sleep and wake up at the same time every single day. This is a good practice that would reap dividends for you later. It will always be beneficial for you if you can follow a steady schedule as your body’s circadian rhythm will slowly and gradually adjust to your work schedule.
Relaxing Sleep Environment
Your bedroom should act as a sleep sanctuary. The moment you enter your bedroom, you should feel relaxed and sleepy. Some sleep hygiene practices can help you attain this objective. First, block out sunlight as it can prevent you from sleeping, particularly if your room has many windows. Blackout curtains will stop the outside light from entering your living space. An eye mask can also prevent any exposure to sunlight.
Outside noises can also hinder quality sleep. If you have earplugs, you can use them to keep any sound away. A comfortable temperature in your bedroom is helpful for a sound sleep. 18.3 degrees Celsius or 65 degrees Fahrenheit is the ideal temperature for sleeping. Since the body temperature comes down at night, this temperature won’t allow your body to get exceedingly warm. If you feel 65 degrees, Fahrenheit is not a comfortable temperature for you. You can keep the temperature anywhere in the range of 60 to 67 degrees Fahrenheit.
Other Procedures
Don’t forget to turn off your phone before you go to sleep. If you have to attend calls at night because your work schedule demands it, switching off your phone might not be an option for you.
Else, if you want to have quality sleep, then make sure that you switch it off, or for that matter, switch any device that is known to emit blue light, such as computers, tablets, and televisions as well.
How Should You Prepare to Sleep During Daytime?
If you want to get optimum rest, you should follow a schedule that will help you in the process. Always eat light. Stick to the same meal time every day. When you reach home, meditate before you go to sleep or indulge in any activity that helps you relax. Refrain from consuming alcohol after you complete your shift, as it can lead to disruptions in sleep. When you follow these simple tips, you would soon realize that it is easier to relax and sleep during the day than you think.
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