Working from home is not a new concept for some, but a large proportion of the country are currently working from home having never done so before due to the ongoing global pandemic, COVID-19.

Whilst there are a number of advantages to working from home, including no commute time along with increased productivity and flexibility, there are also some downsides. Keeping a routine is far more challenging when working remotely and this can have a knock-on effect on other things in your life, especially your sleep.

The following article explores the 5 top tips we have identified to help you improve your sleeping habits whilst working from home in these unprecedented times. Our tips are also designed to lower stress and pressure, allowing you to comfortably work from home and adopt healthier ways that is sure to develop your overall lifestyle – work and personal!

working from home

Avoid Lie Ins

Although it may be tempting to snooze your alarm in the morning and stay in bed right up until it is time to start working, this is one of the worst things you can do. This can lead to lengthy periods of feeling groggy and it’s common to feel disorientated when you actually get up. The best thing you can do to prevent this sleep state from taking over is to get up after your first alarm which will leave you feeling much fresher and more positive for the day ahead. It’s important that you don’t complicate your routine by changing it, as your body is used to your daily routine so if it starts to change you will feel this in your body too.

Create a Space to Work

Despite lying in bed or relaxing on a sofa sounds like a great place to work, it is strongly recommended that you work at a desk or table in a devoted room where possible in order to keep your work out of your rest space. Working from your bed can have negative effects not only on your posture, focus, and productivity, but your sleep too. It is important to use your bedroom only for sleep as this helps the brain signal when it is time to rest. Bringing work into this environment may confuse the brains association between sleep and your bed and as a result, disrupt your sleeping habits.

Avoid Screens Before Bed

There is an endless number of studies investigating how the blue light from smartphones, laptops, and TVs affects our ability to sleep. The common consensus is that this type of light has a negative impact on the quality of our sleep due to the suppression of one of the sleep hormones, melatonin. Regular exposure to blue light can keep your body alert, even during the night. It is a given that working from home involves looking at screens for a large proportion of your day which is why it is important to make sure you switch off at least 2-3 hours before you wish to sleep. If this is not possible for you, use dark settings to minimise the blue light that is emitted.

Stick to a Schedule

A typical working day is often different to that when working from home. Whilst you may not be able to follow your usual routine, it is important to create a new one in order to keep your sleeping pattern on track. Try to wake up at the same time every day as well as keeping working hours to a fixed timeframe. Make sure you make time for personal activities such as spending time with your family or going for a walk. Use the time you would spend commuting to work wisely rather than having a lie in which could throw off your body clock.

weekly schedule planner

Use ‘Do Not Disturb’

While remote working is far more desirable to some, others struggle to switch off at the end of the working day. It is extremely common for people to blur the lines between work and rest when working from home which inevitably interrupts downtime. This constant thinking about work can effect sleep which is why it is a good idea to utilise the ‘do not disturb’ setting on your phone to stop you seeing to work-related emails and messages outside work hours. Doing this will enable you to get a good night’s rest without worrying about responding to anything to do with work.

While working from home for some is ideal, others may struggle. The 5 tips outlined in this article will help you to maintain a routine which will improve your sleeping habits, as well as your overall mental and physical health.

If you require a new mattress to help improve your sleep further, visit our mattress guide or contact us for more information on finding the perfect mattress to suit your needs.