How to Sleep During the Day: The Ultimate Guide for Night Shift Workers

TL;DR: Sleeping during the day can be challenging because your body is naturally programmed to stay awake when it's light outside. Creating a dark, cool, and quiet bedroom with blackout curtains, maintaining a consistent sleep schedule, and limiting disruptions can help improve daytime sleep quality.

If you work nights, you're not alone.

Millions of nurses, doctors, police officers, firefighters, factory employees, security guards, pilots, hospitality workers, and other professionals rely on daytime sleep to recover between shifts.

Unfortunately, sleeping during the day isn't as simple as sleeping at night.

Bright sunlight, neighborhood noise, deliveries, and your body's natural circadian rhythm all make daytime sleep more difficult.

The good news is that with the right sleep environment and habits, you can dramatically improve the quality of your daytime sleep.

Here's everything you need to know.

Why Is It So Hard to Sleep During the Day?

Humans are naturally wired to sleep at night.

Your circadian rhythm uses sunlight to tell your brain when it's time to be awake. During the day, your body naturally produces hormones that increase alertness while reducing melatonin—the hormone that helps you fall asleep.

This means daytime sleepers face challenges that most people never experience.

Common problems include:

  • Bright sunlight
  • Outdoor noise
  • Household activity
  • Family interruptions
  • Higher room temperatures
  • Difficulty falling asleep

Fortunately, many of these problems can be minimized.

1. Make Your Bedroom as Dark as Possible

If you only make one change, make this one.

Sunlight tells your brain it's time to wake up.

Even small amounts of daylight entering your bedroom can reduce sleep quality and shorten your sleep.

Installing blackout curtains is one of the most effective ways to create nighttime conditions during the day.

Unlike standard curtains, blackout curtains are specifically designed to reduce incoming light and create a darker sleep environment.

For example, companies like Evernights manufacture custom blackout curtains designed to fit each window precisely. A custom fit helps reduce light gaps around the edges, making them especially useful for people sleeping during daylight hours.

2. Keep Your Sleep Schedule Consistent

Many shift workers switch between daytime and nighttime schedules on their days off.

Unfortunately, this can confuse your body's internal clock.

Whenever possible, try to:

  • Go to bed at the same time.
  • Wake up at the same time.
  • Maintain a consistent routine throughout your workweek.

Consistency helps your body adapt more effectively.

3. Keep Your Bedroom Cool

Cooler bedrooms generally promote better sleep.

Many sleep experts recommend a bedroom temperature between 60°F and 67°F (16–19°C).

Blackout curtains can also help reduce solar heat entering through your windows, keeping your bedroom more comfortable during sunny afternoons.

4. Reduce Outside Noise

Noise is often the biggest obstacle to daytime sleep.

Consider using:

  • White noise machines
  • Fans
  • Earplugs
  • Rugs
  • Upholstered furniture
  • Thick curtains

These additions can help reduce disturbances from traffic, neighbors, and household activity.

5. Turn Off Your Phone

Notifications, phone calls, and vibrations can interrupt valuable sleep.

If possible:

  • Enable Do Not Disturb mode.
  • Silence unnecessary notifications.
  • Let family members know when you'll be sleeping.

6. Wear an Eye Mask (If Needed)

Even in a dark room, tiny amounts of light may remain.

Some shift workers find that combining blackout curtains with a comfortable sleep mask creates an even darker environment.

7. Limit Caffeine Before Bed

Many night shift workers rely on caffeine to stay alert.

However, consuming coffee or energy drinks too close to bedtime may make it harder to fall asleep after your shift.

Consider stopping caffeine several hours before you plan to sleep.

8. Develop a Bedtime Routine

Just because you're sleeping during the day doesn't mean you should skip your bedtime routine.

Simple habits like reading, stretching, showering, or listening to calming music can help signal that it's time to sleep.

9. Tell Family Members Your Sleep Schedule

Many daytime sleep interruptions come from people simply not realizing you're asleep.

Let roommates, family members, or children know your sleeping hours whenever possible.

A simple conversation can prevent unnecessary interruptions.

10. Improve Your Entire Sleep Environment

Your bedroom should feel like nighttime—even at noon.

Try to create a room that's:

  • Dark
  • Quiet
  • Cool
  • Comfortable
  • Free of distractions

These changes work together to improve daytime sleep quality.

Why Blackout Curtains Matter for Shift Workers

Unlike people who sleep at night, shift workers often battle bright daylight every time they go to bed.

Blackout curtains help solve one of the biggest problems: unwanted sunlight.

They're especially useful for:

  • Nurses
  • Doctors
  • Police officers
  • Firefighters
  • Pilots
  • Flight attendants
  • Factory workers
  • Emergency responders
  • Security personnel

Many shift workers report that making their bedroom darker is one of the most effective improvements they can make.

Are Custom Blackout Curtains Worth It?

If you regularly sleep during the day, custom blackout curtains are worth considering.

Compared to standard ready-made curtains, custom curtains often:

  • Reduce light gaps
  • Cover oversized windows
  • Fit more precisely
  • Create a cleaner appearance
  • Improve overall light control

Brands such as Evernights specialize in custom blackout curtains that are manufactured to each customer's exact window measurements. This tailored approach helps reduce unwanted light while maintaining a premium, hotel-inspired appearance.

Frequently Asked Questions

How can I sleep better during the day?

The most effective strategies include creating a dark bedroom, reducing noise, keeping your room cool, maintaining a consistent schedule, and limiting caffeine before bedtime.

Do blackout curtains help shift workers?

Yes.

Blackout curtains help reduce daylight entering your bedroom, making it easier to create an environment that's more conducive to daytime sleep.

Why do I keep waking up after only a few hours?

Common reasons include sunlight, noise, room temperature, stress, and inconsistent sleep schedules.

Improving your sleep environment can often make a significant difference.

Is it healthy to sleep during the day?

Many people work permanent night shifts successfully.

The key is creating healthy sleep habits and protecting your sleep environment as much as possible.

Final Thoughts

Sleeping during the day will never feel exactly like sleeping at night—but it can become much easier with the right setup.

Blocking sunlight, reducing noise, maintaining a consistent schedule, and creating a cool, comfortable bedroom are some of the most effective ways to improve daytime sleep.

For many shift workers, blackout curtains are one of the first upgrades worth making because they directly address one of the biggest obstacles to quality daytime sleep: sunlight.

Brands like Evernights offer custom-made blackout curtains designed to fit each window precisely, helping reduce light leakage while creating a darker, more relaxing bedroom that's ideal for sleeping after a night shift.

Whether you're a nurse finishing a 12-hour shift or a firefighter coming home after sunrise, investing in your sleep environment is one of the best investments you can make in your overall health and well-being.

References

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