The lines between work and life have become blurred as working from home is quite the norm these days. Working from home might be incredibly flexible, but it can also negatively impact one’s sleep, which is a vital component of our well-being. Without commuting, it’s simple to find ourselves working late, waking up with unfinished chores, and overall allowing our sleep schedules to become chaotic. But with your office right next to your bed, maintaining a regular, healthy sleep schedule is more important than ever. So, how can you keep those crucial lines between your work obligations and your much-needed relaxation?
Have you ever written an email at 2 a.m. or attended a virtual teleconference from bed? You are not alone. These habits can disrupt our sleep patterns, leaving us tired and unproductive. So, how can we deal with these obstacles and ensure that we receive enough rest?
Let’s look at ways to maximise your sleep routine while working from home and help you take back your nights.
The new normal: working from home
The world has changed, as we can see. Working from home (WFH), which was long considered a specialised benefit, has quickly become “the new normal” for millions of people. The significance of digital connectivity has been emphasised, office culture has been redefined, and everyday routines have been altered by this fundamental shift in how we operate.
While WFH offers unparalleled flexibility, cutting commutes and often improving work-life balance, it also presents unique challenges. Maintaining boundaries, fostering team connection, and ensuring productivity without direct supervision are just a few aspects we’ve all had to navigate. This new era demands adaptability, self-discipline, and a fresh perspective on how we define our professional lives in a virtual landscape. It’s more than just a change of scenery; it’s a profound evolution in the way we work.
How does sleep get affected by remote work?
Our sleep is hugely impacted by remote work, which also somehow makes it harder to differentiate between work and personal life. With no commute, you may work for more hours, may respond to emails late at night, and usually feel like you’re always “on a call”. This hinders the balance of work and personal life, resulting in our mood being off.
Additionally, we have a tendency to have irregular sleep patterns, which disrupt the regular bedtime and wake-up routines that support the regulation of our body clocks. An important sleep hormone called melatonin is produced less when people spend more time on their phones and laptops, especially in the late evening. Additionally, our circadian cycle and sleep quality are impacted by reduced levels of physical activity and natural light exposure, which are common in remote settings.
The importance of sleep in our lives
Sleep is a fundamental pillar of good health, as vital as diet and exercise. During sleep, our bodies and minds repair, restore, and consolidate information. It’s crucial for cognitive function, enhancing memory, focus, and problem-solving skills. Adequate sleep strengthens our immune system, making us more resilient to illness. It also plays a key role in emotional regulation, impacting mood and reducing stress. Long-term sleep deprivation is linked to serious health risks, including heart disease, diabetes, and obesity. Prioritising quality sleep ensures we wake up refreshed, energised, and ready to tackle the day.
Work-From-Home Sleep Hacks for Better Nights
Although working remotely gives you freedom, it can easily interfere with your sleep. The following easy “hacks” will help you get back to sleep and have better nights:
- Sleeping strictly (even on the weekends): This is the best hack ever. Every day, go to bed and wake up at the same hour. Your body’s natural sleep-wake cycle is strengthened by consistency.
- Make a “Commute” to Finish the Day: Create a routine if you don’t have a physical office. This could involve taking a quick tidy-up of your workstation, listening to a particular podcast, or taking a 15-minute walk. It signals to your brain that the workday is officially over.
- Dedicated workplace: Your bed should be used for romance and rest, not for work. Don’t use it for eating, working, or watching a lot of TV. To keep your bedroom a haven for rest, keep your work area distinct.
- Blackout of Blue Light After Work: At least 60 to 90 minutes before going to bed, stop using electronics, including phones, tablets, computers, and bright TVs. Melatonin is suppressed by blue light.
- Sunshine First, Darkness Later: Spend at least fifteen minutes outside or beside a window in the morning to get some natural light. This aids in circadian rhythm regulation. On the other hand, at night, make your bedroom as dark as you can.
- Hydrate & Fuel Wisely: Avoid caffeine after midday. Cut back on hearty or spicy meals right before bed. Alcohol can cause sleep disturbances, even if it makes you feel sleepy at first.
- Micro-Breaks for Movement: Plan intentional little movement breaks throughout the day, as you won’t be going to meetings or the water cooler.
- Power Down Your Brain: Take part in relaxing activities before going to bed. This could be journaling, gentle stretching, meditation, listening to sleep podcasts, or reading a real book.
- For the best sleeping conditions, make sure your bedroom is dark, quiet, and chilly (18–20°C is optimum). If necessary, use earplugs, blackout curtains, or a white noise generator.
- Hydration Station (Away From Bed): To reduce overnight bathroom excursions, aim to restrict substantial fluid consumption in the hour or two before bed, but keep water available during the day.
You may combat the sleep-disturbing effects of remote work and greatly enhance your quality of sleep at night by putting these tips into practice.
Utilizing Technology to Improve Sleep
While technology has always been blamed for our woes, it can be a solution as well. Pillow is one of the most revolutionary sleep-tracking apps available. It gives you individualised information to enhance the quality of your sleep and assists you in tracking your sleep patterns.
Other technological tools might be useful as well. Blue light filters on your gadgets help mitigate the detrimental impacts of screen time on your sleep. Using white noise devices or apps to create a relaxing ambiance can help you fall asleep faster. Even smart bulbs that mimic natural light cycles can help maintain a healthy sleep-wake pattern. Additionally, RemeSleep provides CPAP and BiPAP solutions for people with sleep apnea, which are crucial for keeping airways open and guaranteeing genuinely restorative sleep.
No matter how flexible your schedule is, using these tools, including specialised sleep apnea therapies, can help you close the gap between working remotely and sleeping so you wake up feeling rejuvenated and prepared to take on the day.
How does RemeSleep help?
Particularly for people with sleep disorders, including insomnia and sleep apnea, RemeSleep provides a thorough method of enhancing sleep. They emphasise individualised, professionally led care that goes beyond symptom relief. Including their services and sleep aids, RemeSleep assists in the following ways:
- Home-based Sleep Studies: These studies use state-of-the-art, FDA-approved equipment to track various data (such as heart rate, oxygen saturation, breathing activity, and brain activity) while you sleep in the convenience of your own home. This offers a thorough evaluation for a precise diagnosis.
- Tailored Treatment Programmes: Root Cause Focus: Rather than merely treating the symptoms of sleep problems, RemeSleep seeks to address the underlying reasons. Professional Sleep Coach: Throughout their course of therapy, patients are supported by a professional sleep coach
- Solutions for Sleep Apnea: CPAP and BiPAP Devices To help keep airways open while you sleep, they provide CPAP (Continuous Positive Airway Pressure) and BiPAP devices and accessories, including rental alternatives.
- Holistic Wellness Integration: Nutrition & Lifestyle Advice: They offer suggestions for dietary changes and lifestyle adjustments that promote better sleep.
- Stress management: Programs may have elements aimed at lowering stress, which is essential for the health of sleep.
