Getting enough sleep is great for your health, and sometimes you might not be getting the much-needed amount of sleep at night. Hence, you need to sleep in the afternoon.
Sleeping during the day is also called napping or siesta. Medical studies show that sleeping in the afternoon is great for adults, and has some interesting health benefits. Nonetheless, it is not easy for many people to go to sleep in the afternoon. For example, many people have schedules that require them to work at night and sleep during the day. It might be easier for some to adjust, but others can experience difficulty falling asleep in the daylight hours. Although, challenging, there are some things you can do and habits you can cultivate that will help you to sleep better in the afternoon.
In this article, we will show you how to sleep afternoon. But first, let’s briefly look at the benefits of afternoon sleep.
Benefits of Afternoon Sleep
Numerous medical evidence has supported these health benefits of napping. The health benefits of afternoon sleep are:
- It can improve your memory
- It can improve your mood
- It boosts your alertness
- It helps you focus better at night
- It can ease stress of the day
- It can help you stay up longer at night
- It can make you more creative
- It is good for growing children
- It reduces fatigue
- It helps you relax.
Afternoon sleep or siesta is not for everyone. It can be very difficult for some persons to sleep during the day. It is also difficult for some people to sleep in places other than their own beds, which is something napping sometimes requires.
Napping can also have negative effects, which includes:
Sleep inertia: Feeling groggy and disoriented after waking up from a nap.
Trouble sleeping at night: If you experience difficulty sleeping at night after taking a long nap, your afternoon nap might just be the problem.
However, in truth, an afternoon nap is generally good for everyone. But the best thing to do is to find a sleep routine that works for you. Now, let’s find out how to sleep afternoon.
How To Sleep In The Afternoon
1. Reduce the amount of light
Of course, one of the biggest challenge you will face when you try to sleep during the day is exposure to sunlight. If you want to sleep in the afternoon, you need to reduce the amount of light in the room. You can make use of darker curtains or other thick window curtains that will reduce the amount of outside light from entering your room. You can also use a sleep eye mask to block out the light.
2. Stay away from electronic devices
Electronic devices such as smartphones, televisions, tablets, and computers emit blue light which makes it difficult for you to fall asleep. Thus, if you want to call asleep during the day, you need to switch your electronic devices or keep them away from you.
3. Get a quiet environment
Noise is another obstacle to sleeping during the day. If you want to sleep at home, you can tell the people you live with to keep the noise down and avoid disrupting your sleep. Earplugs can also help reduce noise-related distractions.
4. Don’t take caffeine in the morning
If you plan to sleep in the afternoon, you should not take caffeine in the morning. If you’re a nightshift worker, you might need to take caffeine to stay alert at night, but when you take too much coffee or caffeinated soda, it will make it difficult to fall asleep during the day.
5. Take a bath
Taking a relaxing bath during the day can help you fall asleep. It can either be a warm bath or a cold shower; either way, it should relax your nerves and prepare your blood to sleep.
6. Don’t drink alcohol at night
Some people choose to drink alcohol at night because it helps them sleep. But then, the hangover effects can extend to the day, making it hard for your body to sleep during the day.
7. Eat at the right time
Although what you eat, when you eat, and how much you eat during the day can affect your sleep, when you eat is the most important of them all. If you want to sleep well in the afternoon, you should eat 1-2 hours before you plan on sleeping.
8. Workout in the morning
Adding physical activity in your daily routine can help you have a good nap. If you want to sleep better in the afternoon, you should work out after you wake up in the morning, rather than before you go to sleep at night.
9. Sleep with a comfortable temperature
The best temperature to sleep during the day is 65 degrees Fahrenheit or 18.3 degrees Celsius. This number may vary from person to person, but the ideal range for sleep temperature is between 60 to 67 degrees Fahrenheit or 15.6 to 19.4 degrees Celsius) for the most comfortable sleep.
Best Tips For Afternoon Sleep
To get the best out of your afternoon sleep, here are some useful tips:
Sleep for a short period: Nap for only 20 to 30 minutes. The longer you nap, the more likely you are to experience sleep inertia and feel groggy afterward. Nevertheless, younger people and children might be able to have longer naps. This is an exception for those who work night shifts too because they need to sleep longer during the day.
Nap early in the afternoon: Napping after 3 p.m. can affect your nighttime sleep. So you should take a nap between 1 p.m. to 3 p.m.
Getting a great daytime sleep routine can be a bit at first, but taking certain measures and practising good sleep hygiene can help you sleep better during the day. If you’re a night shift worker, knowing how to sleep in the afternoon is vital for you. You should follow these daytime sleep tips to stay healthy, and maintain a great sleep routine.