How To Get Better Sleep While Working Remotely

Remote work has become the new norm for many of us. While it comes with many benefits like flexible work hours and no commute, it’s also brought a unique set of challenges.

One of the major issues remote workers face is maintaining a good night’s sleep. An irregular sleep schedule can lead to sleep deprivation, impacting our mental health and productivity.

Save $450 On Any Mattress

Plus free shipping

Get $450 OFF Mattresses

This blog post is about how remote work affects sleep quality. We’ve curated some of the top tips on how to improve your sleep while working remotely and maintain healthy sleep habits overall.

Why Does Remote Work Affect Sleep?

The switch to remote work has blurred the lines between our professional and personal lives. When your office and living room are a few steps away, it can be hard to disconnect from work, even when it’s time to fall asleep.

An important working from home tip is to do what you can to separate your working space from your living one. Otherwise, this blurred boundary often leads to late-night emails or early-morning calls, interrupting our sleep schedule and causing a disruption in sleep quality.

In addition to this, the lack of physical interaction and movement can also impact our sleep. Verified Source National Library of Medicine (NIH) World’s largest medical library, making biomedical data and information more accessible. View source Many remote employees also feel lonely, which results in a negative effect on mental health.Isolation can induce and escalate stress and anxiety. It affects their ability to fall asleep or have a good night’s sleep.

Plus, with the elimination of our commute from home to work, we are often less physically active than we would be in a traditional office setting — and you need some physical activity for quality sleep. If you don’t get regular exercise, you may have too much energy at night to easily fall asleep.

Why Having Good Quality Sleep Is Important?

Adequate sleep is an essential pillar of overall health, not just an escape from daily work activities.

Studies indicate Verified Source National Library of Medicine (NIH) World’s largest medical library, making biomedical data and information more accessible. View source that sleep deprivation negatively impacts cognitive abilities. A sleep-deprived person will often feel a lack of concentration, brain fog, and difficulty in decision-making and remembering things which reduce overall productivity.

People with chronic sleep deprivation have been linked to serious health issues, including heart disease, obesity, and diabetes. The human body needs adequate sleep to repair and rejuvenate cells, tissues, and organs for better functioning.

Furthermore, the importance of sleep extends to the domain of mental health. Consistent, quality sleep acts as a natural stress reliever, helping to regulate hormones related to stress and anxiety.

Disruptions in the sleep-wake cycle can precipitate Verified Source National Library of Medicine (NIH) World’s largest medical library, making biomedical data and information more accessible. View source mental health concerns like anxiety disorders and depression. Therefore, maintaining healthy sleep habits is indispensable, especially when working remotely.

Healthy Work-Life Balance Helps with Quality Sleep

With the shift to remote work, the boundary between personal and professional life has become more nebulous. To counter this, establishing a consistent daily routine can be instrumental to achieving a healthy work-life balance.

Aim for a fixed work start and end time daily, with scheduled breaks for meals and relaxation. Consistency reinforces the body’s sleep-wake cycle and aids in better sleep.

In addition, creating a spatial separation between work and personal life can significantly enhance your sleep health. If feasible, avoid working in your bedroom, as exposure to work-related material can induce stress and make it harder to relax. Many remote workers find sleep difficult when they have their home office and bedroom in the same space.

Electronic devices emit blue light, Verified Source National Library of Medicine (NIH) World’s largest medical library, making biomedical data and information more accessible. View source which the brain interprets as natural light. By thinking it’s still day, the brain halts the production of melatonin, making it harder to fall asleep.

By designating a specific area for work, you create a healthy boundary between work and rest environments. It also sends a clear signal to your brain when it’s time to transition from work to rest, supporting a healthier sleep-wake cycle and better overall sleep quality.

How Does Physical Activity Affect Your Sleep Quality?

Engaging in regular physical activity offers numerous benefits, including improved sleep quality. Verified Source National Library of Medicine (NIH) World’s largest medical library, making biomedical data and information more accessible. View source Exercise facilitates deeper, more restful sleep by helping to regulate your body’s internal clock, reduce stress, and alleviate Verified Source National Library of Medicine (NIH) World’s largest medical library, making biomedical data and information more accessible. View source symptoms of Verified Source National Library of Medicine (NIH) World’s largest medical library, making biomedical data and information more accessible. View source insomnia and Verified Source National Library of Medicine (NIH) World’s largest medical library, making biomedical data and information more accessible. View source sleep apnea.

While all types of exercise can contribute to better sleep, some are particularly beneficial. Aerobic exercises like walking, jogging, or cycling are exercises that can effectively enhance sleep quality. This is why it’s smart to make time in the day for exercise for better sleep, and to try to keep your workouts at a consistent time.

We must note that vigorous exercise before sleeping might affect your ability to fall asleep. For late-day activities, consider light stretching to promote relaxation and help prepare your body for sleep.

Nutritional Tips for Better Sleep

Your diet can significantly impact how well you sleep. Consuming certain foods can help prepare your body for a good night’s rest, while other foods might lead to restless nights.

Foods That Promote Better Sleep

While further research Verified Source National Library of Medicine (NIH) World’s largest medical library, making biomedical data and information more accessible. View source is needed to understand the full range of potential effects food has on sleep onset and sleep latency, and the exact effects can vary, there are a few that seem to be worth a try:

• Tryptophan-rich Foods: Tryptophan Verified Source National Library of Medicine (NIH) World’s largest medical library, making biomedical data and information more accessible. View source s an essential amino acid that the body uses to produce serotonin, a neurotransmitter that helps regulate sleep. Foods high in tryptophan include turkey, chicken, eggs, cheese, nuts, and seeds.
• Foods High in Magnesium: Magnesium Verified Source National Library of Medicine (NIH) World’s largest medical library, making biomedical data and information more accessible. View source is a mineral known for its sleep-enhancing properties. It helps regulate the body’s production of melatonin, the sleep hormone. Foods rich in magnesium include green leafy vegetables, whole grains, and legumes.
• Foods with B Vitamins: B vitamins, Verified Source National Library of Medicine (NIH) World’s largest medical library, making biomedical data and information more accessible. View source specifically B6 Verified Source National Library of Medicine (NIH) World’s largest medical library, making biomedical data and information more accessible. View source and B12 Verified Source National Library of Medicine (NIH) World’s largest medical library, making biomedical data and information more accessible. View source , play a role in producing serotonin. Good sources of these vitamins include fish, meat, eggs, dairy, and certain fortified cereals.

Foods and Drinks to Avoid for Better Sleep

• Caffeine: Found in coffee, tea, cola, and chocolate, caffeine is a stimulant that can interfere with your ability to fall asleep. It’s best to avoid Verified Source National Library of Medicine (NIH) World’s largest medical library, making biomedical data and information more accessible. View source consuming caffeine at least six hours before bedtime.
• High-Sugar Foods and Drinks: Consuming high-sugar foods or drinks can lead to a spike in blood sugar, followed by a crash that might wake you up.
• Heavy, Greasy Meals: Large meals high in fat and spice can cause discomfort and indigestion, making it harder to fall asleep. Try having dinner at least a few hours before bedtime. It gives you enough time for your body to digest, avoiding the effects of eating late before bed.

The Importance of a Proper Sleep Environment

A supportive environment is necessary for quality sleep. An optimal sleep environment is typically cool, dark, and quiet. Maintaining a room temperature for sleep between 60-67 degrees Fahrenheit helps regulate body temperature for sleep.

Light and noise pollution can disrupt sleep. Using blackout curtains or an eye mask can provide the darkness necessary for your body to wind down. Remove electronics that emit light and could interfere with your sleep, such as mobile devices and digital clocks that aren’t also your alarm clock. Make sure you can still get the benefits of natural sunlight during the day, as it promotes early morning wakefulness and makes it easier to fall asleep at night.

As for noise, consider using earplugs or sleep with the fan on to block out disturbing sounds. If more soundproofing is needed, look for specialty wall tiles or blankets that block out outside noise.

Embracing a Peaceful Evening Routine

Establishing an evening routine can signal to your body that it’s time to sleep. Journaling, deep breathing or progressive muscle relaxation can help manage stress and clear your mind.

Screen time, especially before bed, can negatively affect your sleep. The blue light emitted by screens can interfere with your body’s production of melatonin.

Try to turn off all electronic devices at least an hour before bedtime and consider reading a book or listening to calming music instead. It’s important to find a routine that works best for you and supports a good night’s sleep.

“Sleep is one of the most observable circadian behaviors,” says Dr. Nayantara Santhi. “The timing of our sleep is regulated by the circadian clock. This is why it is important to have a consistent bedtime. It would help with getting good sleep.”

“There is of course no set bedtime that would work for everyone. A good bedtime depends on your natural inclination, your chronotype. Some people are wired to be ‘owls’ while others are ‘larks’, with most of us being neither type. So whatever bedtime works for you, it is important to maintain it as much as possible.”

Frequently Asked Questions

Are there disadvantages of flexible working for sleep?

One common disadvantage is irregular schedules, as individuals may have varying work hours, making it difficult to establish a consistent sleep routine. Irregular sleep patterns can disrupt the body’s natural sleep-wake cycle and result in sleep deprivation, affecting overall sleep quality.

Moreover, the flexibility of remote work can blur the boundaries between work and personal life. Without a fixed schedule, individuals may find it challenging to set clear boundaries and may end up overworking, which can lead to reduced relaxation and increased stress levels. Stress and anxiety can have a detrimental effect on sleep, making it harder to fall asleep and stay asleep.

How can I get energy when working from home?

Taking regular breaks during work hours is essential for recharging your energy. Incorporate short breaks to stretch, walk around, or practice relaxation techniques. These breaks can refresh your mind and body, preventing burnout and enhancing overall productivity. Engaging in regular physical activity, even if it’s just a short workout or a walk, can also boost energy, improve mood, and aid in concentration.

Maintaining a healthy diet is another factor to consider. Eat balanced meals and snacks that include fruits, vegetables, whole grains, lean proteins, and healthy fats. Avoid excessive sugar and processed foods, as they can lead to energy crashes and hinder overall well-being. Adequate hydration is also vital for maintaining energy levels. Drink plenty of water throughout the day to stay hydrated, as even mild dehydration can cause feelings of fatigue.

Does working in the bedroom affect sleep?

Yes, it creates an association between the bedroom and work, making it harder to mentally disconnect from work-related thoughts and stress when it’s time to sleep. Worse, bringing work-related stress and tasks into the bedroom can increase anxiety levels, making it more challenging to relax and unwind before sleep. A cluttered or work-focused environment may not provide the calm and soothing atmosphere necessary for restful sleep.

It is better to dedicate a separate area or room for work other than your bedroom. Having a routine in hand that helps you unwind before bed and make sure to disconnect from work-related tasks and communication during off-hours.

How many hours of sleep is good for a worker?

The ideal amount of sleep for a remote worker, as well as for most adults, is generally between 7 to 9 hours per night. However, individual sleep needs can vary, so it’s essential for remote workers to listen to their bodies and determine what amount of sleep leaves them feeling refreshed and alert during the day. If your employer allows it, you can adjust your working hours to align with your natural sleep-wake cycle for maximum productivity and better health.

Aim to establish a consistent sleep schedule, even when working remotely. Going to bed and waking up at the same time each day helps regulate the body’s internal clock and promotes better sleep quality. Avoiding excessive caffeine and screen time close to bedtime can also aid in falling asleep more easily and improving sleep duration.

How does screen time affect sleep?

Screens emit a blue light that can interfere with your body’s production of sleep-regulating hormone melatonin. Any changes in melatonin production can make it harder to fall asleep and negatively impact sleep quality. Limiting screen time during hours leading up to bedtime is recommended.

Conclusion

Remote work comes with unique challenges. You can either mess up your entire routine in the name of flexibility or go with a mindful approach to mitigate the challenges.

As a work-from-home employee, you need to prioritize your sleep schedule, work-life balance, add physical activity, even if just a brisk walk, and focus on a healthy diet that supports your overall well-being. A good sleep environment and a winding down routine are a necessity for remote working.