Why and How to Keep Your Sleep Schedule While You Work from Home

Written by Kevin Liew on 16 Apr 2020
70,264 Views • Miscellaneous

Working from home can have a profound impact on your sleep schedule. This is largely because you may not need to wake up as early in the morning to get ready for work. As a result, you may not go to bed at the same time each night. While it can be harder to maintain a normal sleep routine while working at home, it is important to stick to a set schedule whenever possible.

Get Outside Whenever Possible 

There is a good chance that you can't do much more than take a walk around the neighborhood or go to the store to get groceries. However, completing even the most mundane of tasks outside of the house can provide you with some separation between your work and home lives. Furthermore, walking the dog or running in the park can help to get rid of any excess energy that might make it harder to fall asleep at night.

Shut Your Devices Off at a Set Time

It isn't uncommon for people to use their smartphones, tablets or laptop computers for both work and pleasure. Therefore, you might feel compelled to send an email or participate in a group chat after you're done streaming your favorite show. However, it may be best to simply turn your device off and go to sleep instead. Participating in work activities can increase your stress level, and falling asleep can be much harder when you're not calm and relaxed. Therefore, make it a point to get off of the computer or your phone at least an hour before you typically go to sleep.

Maintain Your Regular Daily Habits

Ideally, you will work the same hours at home that you did while you were in the office. If possible, you should strive to have lunch and dinner at the same time each day as that can help to keep your internal clock working properly. Often, eating a meal or having a drink too late into the evening can make it difficult to fall asleep or stay asleep overnight. 

Find Ways to Shut Your Mind Off

There are a variety of tools that you can use to help turn your mind off at night. For instance, it might be a good idea to take a hot bath or drink a cup of tea an hour or two before your typical bedtime. It can also be a good idea to use a scented pillow or a weighted blanket to help you feel more comfortable at night. If your mattress is more than a few years old, you should strongly consider getting a new mattress. Meditation can help you focus more on what makes you happy and less on what might increase your stress levels and prevent you from a good night's sleep.

Regardless of where you are working, it is important to stick to a routine. Doing so can help to minimize your stress levels, which may minimize the chances of developing mental or physical health issues. Keeping your stress levels in check may make it easier to be there for your friends, children or others who may need emotional support during an unpredictable period of time.

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