How to Balance Sleep While Working Remotely

How to Balance Sleep While Working Remotely

A remote worker is someone who works from home or in a different location. A remote worker can be a freelancer, consultant, or full-time employee. The biggest benefit of being a remote worker is that you are able to choose where you want to work. This flexibility allows you to be a more productive worker. There are many advantages to being a remote worker, but one of the most important things to remember is to balance your life. You need to have enough time to focus on your personal needs and maintain your sleep habits. In this article, we explore how you can work remotely while maintaining good sleep habits.

Relationship Between Sleep and Remote Working

The shift from an office setting to remote work has disrupted many individuals’ normal routines. The need to adjust to a new work environment, coupled with the absence of a daily commute and early wake-ups, has resulted in many people experiencing changes in their sleep patterns. While some have reported waking up naturally during light sleep phases without the stress of a morning commute, others have faced challenges such as going to bed late and sleeping in.

However, it is possible to make small changes that can help improve one’s quality of sleep while working remotely. Establishing consistent sleep times, avoiding caffeine consumption later in the day, and maintaining a relaxing bedtime routine are all effective strategies for promoting better sleep habits. Additionally, implementing healthy lifestyle habits such as regular exercise and a balanced diet can also aid in improving one’s overall well-being.

The global pandemic has forced us to embrace remote work, blurring the lines between our place of rest and workplace. As a result, many people have found it challenging to leave work mode and enter sleep mode. The convenience of working from home can easily lead to pushing oneself beyond regular hours, resulting in a lack of sufficient sleep. When one can’t take a break from work, their sleep cycle is disrupted.

According to research conducted by Harvard Business Review during the pandemic period, there was an increase in screen time for employees due to remote work. With more online meetings and virtual communications than ever before, blue light exposure has become a common issue that affects our productivity and quality of sleep. Blue light exposure can suppress melatonin production – the hormone responsible for regulating our body’s natural circadian rhythm – making it difficult for us to fall asleep at night.

Reasons Remote Working Leads to Sleep Disorder

Remote working has become increasingly popular in recent years, with many people preferring the flexibility it offers. However, this flexible working often comes at a cost – sleep disorder.


  • Late-night screen time.
    One of the most significant problems faced by those working from home is sleep disorders caused by late-night work and screen time exposure. While remote working offers greater flexibility in terms of work hours, it also blurs the line between work and personal life, leading to longer working hours that can compromise sleep quality.
    Studies have shown that exposure to screens at night can disrupt natural circadian rhythms and prevent adequate rest. Late-night screen time has been linked to reduced melatonin production, which is responsible for regulating sleep patterns. The blue light emitted by electronic devices such as laptops, smartphones, and tablets can also suppress the secretion of melatonin, making it harder for individuals to fall asleep even after they’ve stopped using their devices.
  • Constant caffeine.
    Without the structure of an office environment, you may find yourself indulging in your morning cup of joe later than usual or even extending your habit into the evening hours. While having coffee at all times may seem like a perk at first, it’s important to be mindful of how much caffeine you’re consuming throughout the day. Drinking too much coffee can lead to jitters or anxiety- both things that can negatively affect productivity.
  • Blurry lines between personal and professional.
    One of the major drawbacks that many remote workers face is finding it difficult to separate their work life from their home life. This can lead to feelings of stress or burnout, which in turn can affect sleep quality.

    One way that working from home blurs the lines between work and personal life is through clothing choices. When you’re at the office, there’s usually an unspoken dress code that requires you to wear certain attire. At home, however, you have much more freedom when it comes to what you wear during your workday.
  • Freedom and temptation.
    Working from home offers a lot of benefits, including the ability to take naps in between work sessions. Napping can help you recharge your batteries and stay productive throughout the day. However, it is important to keep in mind that napping too much or at inconvenient times can disrupt your regular sleep schedule.
    If you want to nap during the day, make sure it is not interfering with your normal sleep schedule. Avoid taking long naps that may cause you to feel groggy or tired after waking up. Instead, try taking power naps that last 20-30 minutes as they can provide a quick boost of energy without disrupting your regular sleep patterns.

How to Balance Sleep While Working Remotely

Working from home can be a great opportunity for flexibility and productivity, but it can also be challenging to get enough sleep. Here are some tips for balancing work and sleep while remote: 

  1. Set boundaries and clear working hours:

The line between work and home life can often blur, leaving us feeling like we’re always “on.” However, the real line to be drawn is between work and leisure. It’s important to have time for rest and relaxation in order to recharge our batteries and maintain a healthy balance between our personal and professional lives. 

One way to help your brain distinguish between work time and leisure time is by setting a specific schedule for working hours. By adhering to this schedule, you’ll create a clear boundary that signals when it’s time to switch off from work mode. Additionally, taking a walk after work can be helpful in transitioning from a busy day at the office to relaxation mode at home.

Another way to separate yourself from the demands of work outside of working hours is by turning off notifications on your personal devices.

  1. Soak up some sunlight:

Natural light is an essential component of our daily lives, and its impact on our sleep patterns cannot be overstated. Studies show that natural light stimulates the body’s circadian rhythm, which regulates our sleep-wake cycle. When we’re exposed to natural light during the day, it helps us stay alert and awake; conversely, when we’re not exposed to enough natural light in the evening, it can disrupt our sleep. 

Many companies are starting to recognize this and are incorporating the use of natural light into their workplaces. By offering employees access to outdoor spaces or installing skylights and large windows in work areas, companies are helping their workers feel more energized throughout the day while also improving their overall health and well-being.

If you work from home, it’s important to set up your workspace in a way that maximizes your exposure to natural light.

  1. Prioritize a wind-down routine: before you go to sleep

One of the most important things you can do for yourself when working remotely is to establish healthy habits that help you relax and stay focused. A relaxing sleep routine is one such habit that will help you feel refreshed and rejuvenated throughout the day.

There are many different ways to create a relaxing sleep routine that works for you. Some people prefer meditating before bed, while others enjoy reading or listening to peaceful music. Writing in a journal can also be an effective way to track recurring habits and reflect on your progress. By taking the time to unwind before bed, you’ll be better equipped to tackle whatever challenges come your way during the workday.

Taking breaks throughout the day is another crucial aspect of maintaining a healthy work-from-home routine.

  1. Stick to a sleep schedule:

One major issue is the disruption to sleep patterns. Sleeping late and hitting snooze because you don’t have to drive to work can throw everything out of whack as our bodies crave predictability.

It’s essential to set a specific night and wake time for yourself when working away from home. This will help you get back into your regular routine and maintain good health. Additionally, sticking to this schedule even on a Monday morning is crucial in ensuring that your body gets used to waking up at the same time each day. 

  1. Create a good environment for sleeping and working:

Creating a workspace that is only used during working hours can be a game-changer for productivity and focus. With the rise of remote work, it’s becoming increasingly important to establish boundaries between work and personal life. A dedicated workspace gives you a physical separation from your relaxation areas, which can help you stay focused and in the right mindset to tackle your tasks.

Many people assume that they need a full-fledged home office to create this boundary, but that’s not necessarily true. Even if you don’t have an extra room or space to convert into an office, there are plenty of ways to make do with what you have. For example, setting up a desk or table in a quiet corner of your living room or dining area can function just as well as having an entire room dedicated to work.

  1. Find time to move:

Many people believe that working from home means they have to be attached to their desks at all times. With modern technology, it’s easy to check work emails, answer Slack messages or attend virtual meetings even when you are off the clock. This can lead to an unhealthy work-life balance and can cause many individuals to experience burnout.

However, taking a break and indulging in physical activity for just 30 minutes a day can drastically improve your sleep quality. Exercise increases our body temperature which in turn helps us fall asleep faster and enjoy a deeper, more restful sleep. Furthermore, exercise is known for its ability to reduce stress levels – this is especially important if you find yourself constantly checking your phone for work updates late into the night. 

Studies have shown that regular exercise can also help regulate our circadian rhythms by boosting melatonin production.

  1. Limit screen time at night:

Our daily lives have become increasingly intertwined with technology. We spend hours on end staring at screens – be it for work, entertainment, or communication. However, what we often forget is that these devices emit blue light which can affect our circadian rhythm and sleep patterns. Blue light exposure suppresses the production of melatonin, a hormone responsible for regulating sleep-wake cycles. This means that if you’re scrolling through Instagram late at night, your body might think it’s daytime and delay the onset of sleep.

Not only does blue light exposure affect your ability to fall asleep, but also the quality of your sleep. Studies have shown that people who are exposed to blue light before bedtime experience less REM (Rapid Eye Movement) sleep – the deep stage of restorative slumber where we dream and process emotions.

  1. Get dressed for work:

If you are working from home, it may be tempting to roll out of bed and start working in your pajamas. However, before you do so, it’s important to consider the benefits that come with getting showered and dressed for work. One reason is that this can help you distinguish between your wake-up time and your workday.

By taking a shower and changing into fresh clothes, you are signaling to your brain that it’s time to start the day. This can help create a mental separation between relaxation time and productivity time. It also helps set a tone of professionalism for yourself, which can make it easier to focus on the tasks at hand.

Additionally, getting ready for work each morning can boost your confidence and self-esteem. When we feel good about how we look, we tend to perform better in our tasks throughout the day.


The best way to get the most out of your sleep while working remotely is to go to bed at the same time every night. Also, make sure that you have a comfortable bed and that your room is dark and quiet.

Make sure that you have a good routine. Also, set a schedule for yourself so that you know what to expect from the day.

Keep track of your time and focus on the things that are most important. If you find yourself getting distracted by things like social media, think about how you can limit your time on those sites.

Use technology to help you stay organized. You can use a digital calendar to keep track of your schedule. You can also use an app to send reminders.


For people who work from home, it’s important to find a balance between being productive and sleeping well. It’s important to remember that when working from home, you have the option to spend the majority of your day in bed, and that’s okay. The key is finding the right balance between work and sleep. To get the best results, you need to be realistic about the time you spend in bed and make sure you’re getting enough sleep.

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