How to Get Better Sleep for Day Sleepers

People who work night shifts, rotating shifts or are naturally night owls often end up needing to sleep during the daylight hours. Sleeping when everyone else is awake can be difficult due to natural sunlight, others' activities during the day, phones ringing and general outdoor noise. Adjusting your body to sleeping during the day also takes some time if you previously worked days, have random shift hours, or had several days in a row off from your night shift.

Instructions

• 1

  Examine the room that you sleep in. Remove the television from your bedroom so that you are not distracted by your favorite shows while trying to sleep. Remove anything that makes extra noises or bright light.

• 2

  Create a bedroom that you would like to spend time sleeping in. Remove excess belongings that are cluttering your room and making it difficult to move around. Pack away any belongings that you do not use. Removing clutter creates a more restful environment. Clean your sheets and make the bed so that it appears more inviting.

• 3

  Examine the windows to see if sunlight comes in. Place some dark blinds on the windows or cover them with dark blankets. This will help to block out all the sunlight coming into the room.

• 4

  Create white noise to block out sounds outside your room. Use a fan to distract you from outside noise or play music on low. Invest in a white noise player that plays several different types of sounds such as ocean waves, rain and classical music.

• 5

  Warn the people you live with when you are going to sleep. Tell them that you will sleep for a certain length of time every day. Stick to the schedule so that they know your sleeping pattern and do not accidentally wake you up.

• 6

  Turn off your cell phone and any other phones in your house when you sleep. Encourage others to leave you messages while you sleep and contact them when you are awake.