How to Sleep during the Day

[Aquarius1234]

I find it impossible to sleep during the day/ afternoon if I've not had much sleep the night before.
Where am I going wrong, in trying to get an hour or so sleep back?
I have a day off work, I'm lying in bed after only getting 5 or so hours last night!
But I just can't sleep?

Don't stress about it. Even lying down resting for an hour or so will be slightly recuperative.

Lots of people can't drop off in the daytime because their body isn't used to doing so. The brain likes the familiar and so is basically thinking, 'why are we lying down? It's not part of our normal routine. C'mon @Aquarius1234 you know we don't sleep at this time'.

Just rest, even if you can't actually drop off.

I don't like to nap/sleep during the day. I remember as a child sometimes being told 'don't fall asleep you'll only feel worse when you wake up' by my mum, when e.g. nodding off during a short journey, and somehow have taken that to heart and think naps are the work of the devil!

Are you creating the same sort of environment as when you go to sleep at night? Like if you usually have a hot non-caffeinated drink before bed do that, change into sleepwear, make sure the room is dark, read for a bit first or listen to a sleep podcast or calm audio book. That whole shebang. Maybe some people can just lie on their bed fully dressed and have a good nap but that shouldn't be assumed.

I lie down and listen to an audiobook. If I doze off that's a bonus. If not at least I got some rest. I never try to sleep.

I always find a hot water bottle sends me off while listening to a audio book.

Darkness and warmth should help. Close the curtains, wear an eye mask, listen to a meditation to sleep podcast or put white/pink/brown noise on. The App I have for that is Sleep Sounds, you can mix noises, rain on tent, ocean, birds, trains allsorts. You can adjust the volume of each component.

As someone who sleeps daily due to chronic fatigue, I think the same story over and over, I have 3 that I use. That way my brain isn't trying to solve something or remember things I need to do later, just the same boring stories. They are not endless just short and I start them on repeat if I get to the end.

Think about your breathing too, slow it down, calm yourself, consciously relax all your muscles working your way from head to toe.

For me, making the room really dark (we have black out blinds + curtains) and white noise really helps!

Left field suggestion….. if it’s just you in the house or you have privacy, masturbation is a pretty good tool to make you sleepy!

I’m not partial to a nap either, I don’t fall asleep easily. It’s nice to just lie down and put on an audiobook and eye mask though.

I wouldn’t bother forcing it, I’d rather stay up and look forward to a good nights sleep tonight.

There are lots of apps that can help you fall asleep, whether in the day or at night.

My friend has recently recommended the Balance app, but I’ve also used Calm with good results.

I am a champion napper.

Usually if im at home, I get under a blanket on the sofa or in bed. Pull cover up to my shoulders. Rest my hands over my hips but tucked into my trousers so they don't move. I have to be totally straight, pillow or cushion tucked under my neck.

Three breaths and I'm out like a light. Set alarm for 20mins so you don't feel groggy.

I can also sleep in my car, on planes, trains, tubes, night clubs, work toilet, office desk, strange beds, I can sleep on floors, in hospital, etc etc.

I am a massive believer that ten minutes 'takes the edge off'.

I then wake up and have a bit of chocolate, a pint of water and a coffee and I'm good to go!

Close blinds/curtains, shut door, warm drink, podcast on low and eye mask on or just lie down and get comfy listen to a boring podcast. Sleep stories is a good one.

I am an expert at falling asleep; planes, cars, sofas, grassy verges, excavator bucket, you name it I’ve slept on it.

helps to be tired, then I like to get my back into a corner, face away from the sun, scratch my head and roll my eyes up and to the left. I’m out in minutes

I often have a nap in the afternoons, when I feel overwhelming sleepiness. I lay on the three seater settee with my fluffy throw, in the winter and give in to sleep. I wake up fine after an hour or two. I don’t understand what people are talking about, when they say they feel worse after sleeping in the daytime. I get about 7 hours sleep a night, no problem!

I do take a painkilling drug, that causes disturbed sleep and lassitude though.

I feel your pain! I am a poor sleeper and terrible at napping.

When I first started working, we did unbroken on calls (so admitting patients for 24 hrs and then working a normal day for the rest of the week. Weekends would be starting at 8am on Saturday and finishing whenever the work was done on Monday evening). It was a lot quieter in those days and there were rooms that you could nap in if you weren’t busy. However, I never could nap. I always said it was the adrenaline, and the expectation that I’d be bleeped again in a few minutes.

Then we did weeks of nights - 12hr shifts and a ward round. I’d go home feeling tired, have a cuppa and feel a bit drowsy, and then get into bed and BE WIDE AWAKE, and then drop off just before I’d have to have a shower and start all over again.

Then I had a baby. “Sleep when the baby sleeps”. Ha, bloody, ha, ha. At least I’d had 15 years of training to function well on minimal sleep.

I still can’t nap unless I am ‘tricked’ into going to sleep, by either my husband telling me about some terribly technical aspect of IT coding in the most monotonous voice he can muster, or by having my back stroked.

I echo the advice above. Even if you don’t sleep, rest will help. However, I would add, it’s better to get up and do something than be tossing and turning.

At last! Something I am really good at!

My advice is to sofa nap rather than trying to stay in bed. Sometimes I even leave the tv on quietly, playing something I have seen a million times before, like Midsomer Murders.

Blankie over body, especially feet. Phone on silent. Shut eyes and slow breathing right down.

Good luck!

I put something on to listen to, something quite boring. That way it takes the pressure off sleeping and I often drift off but if I don't I can just lie there for an hour and rest.