Once the Covid-19 pandemic hit back in early 2020, many office employees found themselves all of a sudden having to work from home. While the remote working life certainly has its convenience and comforts, let’s not forget the many challenges it presents, such as navigating Zoom meetings and other new technologies as well as a bit of a setback in healthy habits including diet, exercise and yes, sleep.
Why remote workers are known to struggle with sleep
According to a recent study done by the CDC, many adults who work remotely as a result of the pandemic have not been getting the recommended amount of sleep at night, and a few have reported experiencing insomnia as well. This can cause you to feel tired during the daytime when you need to be alert and productive. Having both your personal and professional life co-exist in the same space can be tricky, and you may find yourself having work on your mind as you go to bed a little more than usual.
Many workers have reported working much later hours at home than they typically would at the office, and proper bedtime habits have taken a bit of a backseat. In addition, too much time on your phone or computer at night can interfere with your REM sleep cycle, causing insomnia and other sleep ailments. You may also find yourself making more frequent trips to the kitchen throughout the day to grab a snack or a cup of coffee but overdoing this can also affect how you sleep at night.
A few tips for getting the best sleep while working from home
- Try not to use your bedroom as an office. Set a designated workspace in your home that is separate from where you sleep. More importantly, don’t work from your bed!
- Try to stick to as close to a normal workday routine as you can, even at home: shower and get dressed in the morning, eat a proper breakfast, take a proper break for lunch and stop working for the day once the working hours have ended.
- Resist the urge to check work emails and complete work projects in the evenings, or anytime outside of the working hours.
- Go to bed at the same time every night, and get at least 8 hours of sleep per night, just like you would if you had to commute to an office the following day. Be sure to practice proper sleep hygiene too, including limiting technology devices before bed and sticking to a proper bedtime routine.