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Working from home or remote working has become the new normal for many Canadians. This practice has become increasingly more common over the last few years with advancing technology and the global pandemic. While working from home has its obvious benefits such as flexibility, no commute times (maybe just a few steps to your home office), and increased productivity, there are also negative impacts as well. The need to constantly be “online”, readily available on our mobile devices and computers, takes a toll on our overall well-being which includes our sleeping habits.
Continue reading the information presented below to understand the effects remote working can have on your sleep routine, as well, ways you can help improve your sleep, even during these challenging times.
Effects of Remote Working on Sleep
- Working from home can blur the line between workplace and the place of rest and relaxation.
- Although commuting can be viewed as unused time, it allows many individuals to have a routine and exposure to natural light and fresh air; remote working has caused many to stay indoors more which affects our circadian rhythms and sleeping habits.
- Increased screen time and exposure to blue light, which in turn negatively impacts your circadian rhythm.
- For people who have children, combining childcare with a remote work environment means interrupted work, leaving less time for sleep as they may choose to work later instead to finish projects.
How to help improve sleep when working from home
1. Set boundaries and defined working hours
Setting clear guidelines for your work day hours while also scheduling exercise, meals and leisure time is very important.
2. Sunlight and Exercise
Exposure to natural light is crucial to a healthy body clock. Making time for at least one outdoor activity a day while the sun is out can make an help make an impact on your sleep quality.
3. Limit screen time at night
More than ever, screens such as our cellphones, tablets and televisions have found their way into our bedrooms. We find the need to check one more email before bed or scroll through copious amounts of social media feeds. The blue light that is emitted stimulates alertness and makes it much harder to sleep and get good quality sleep. Trying to prevent screen time at least 1 hour before bed can be extremely beneficial.
4. Get dressed for work
Finding a replacement for your normal work routine is important. This could be as simple as changing out of your pjs, or those beloved sweatpants and into your pre-pandemic work clothes every morning. This will help teach your brain the difference between working and relaxing.
5. Keep a consistent sleep schedule
Working remotely has changed our regular daily routines. Sleeping in later and working longer seem to be the norm with our computer at our finger -tips. Trying going to sleep and wake up at the same time every day will help keep a healthy sleep schedule.
6. Create a healthy and relaxed environment
Getting a good night’s sleep is an essential part of maintaining good health. These tips can help you balance working from home and still achieving good quality sleep!
The information presented in this blog post is designed for educational purposes only. You should not rely on any information on this post as a substitute for professional medical advice, diagnosis, treatment, or as a substitute for professional counseling care. If you have any concerns or questions about your health, you should always consult with a physician or other healthcare professional.