Work from home messing with your sleep schedule? Here’s what to do
- About 30-40% of people who work from home experience some type of sleep disorder
- It is essential to follow a fixed sleep routine
- Limiting the use of digital devices can help in ensuring better sleep
Blurring the lines between workspace and bedroom might seem ideal to some, but it can also open doors for several health issues, especially those related to sleep. According to a study cited by the Hindustan Times, about 30 to 40% of people who work from home (WFH) experience some type of sleep disorder. This is because WFH often impacts an individual’s level of physical activity, personal boundaries and professional contact.
If you suffer from sleep problems, here are a few pointers to keep in mind-
1. Follow a fixed sleep routine
2. Draw blinds or curtains to reduce sunlight exposure in your bedroom. Darkness can help trick the brain into feeling drowsy and sleepy. A dark atmosphere also cools down the temperature, thus promoting better rest.
3. Take a warm shower or spray your room with aromatic mists and oils to begin the process of relaxation, which will help you doze off instantly.
4. If you experience any trouble in falling asleep within 20 minutes, tune into some soft music or listen to a calming podcast.
5. Following a workout routine will not only keep you healthy but also ensure good sleep. It is ideal to exercise a few hours before your bedtime.
1. Avoid using your bed as your workstation. Designate a separate desk and chair set-up to perform work-related tasks throughout the day.
2. Avoid taking long naps after 3 PM to ensure 8 hours of sound sleep at night.
3. Limit the use of digital devices like television, smartphones, or laptops, especially before bedtime.
4. Avoid consuming alcohol, caffeine or cigarettes throughout the day.
5. Steer clear of pulling all-nighters to binge-watch shows or mindlessly scroll through social media feeds. A good night's rest goes a long way in keeping you emotionally, mentally and physically healthy.