Avoid Your Bedroom as Your Remote Workspace | Sleep Foundation
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Getting Better Sleep While Working Remotely
Remote work offers many benefits, including greater flexibility with work hours and less time and money spent commuting. However, teleworking also challenges the boundary between work and personal life, and bringing work into the bedroom may have serious effects on sleep.
Sleep and working from home don’t have to be incompatible. By implementing some creative work-from-home office ideas, you can maintain healthy sleep hygiene and set yourself up to be more productive.
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Balancing Remote Work and Personal Life
With some adjustments, you may find you can capitalize on the benefits of both the office and the home while working remotely:
- Find a Replacement for Your Commute: at the start of the workday make your bed, take a shower, and change into work clothes. At the end of the workday put away your computer and work materials.
- Make a Schedule: schedule time into your day for exercise, proper meals, and personal time.
- Keep a Regular Bedtime
- Set Work Hours: Explain to your family that you may not be available at certain times because you need to work.
- Take Breaks.
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Creating Your WFH Office
When creating a space to work from home, there are several considerations to take into account:
- Pick a Calm Place: Ideally, you’ll have a workspace that’s comfortable and separated from the rest of the house.
- Factor in Ergonomics: Adjust your chair, desk, and computer monitor to a comfortable height.
- Seek Quiet: Minimize distractions by turning off the television, phone notifications, and other sounds.
- Keep the Workspace Neat
- Take Advantage of Natural Light: Having a properly lit workplace can help reduce eye strain and keep you alert.
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Tips for Better Sleep When Working From Home
If your bedroom is the only place available for remote work, follow these tips to minimize the impact on your sleep:
- Don’t Work in Bed: The more time you spend in bed awake, the harder it can be for your brain to shut off at night.
- Take Breaks in Another Room: Treat yourself to a change of scenery by taking your breaks in another room or going for a walk.
- Turn Off Screens One Hour Before Bedtime.
- Follow a Bedtime Routine
- Practice Healthy Sleep Hygiene: This may include lowering the thermostat and minimizing any noise or distractions.
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