For many people, home and work are now the same. And while it reduces the potential spread of COVID-19, working from home also causes an unexpected side effect:a change in sleeping habits. The cause is twofold. One is due to stress and uncertainty associated with pandemic; the other is due to the novelty of working from home. Try these nine tips to regain a good night's sleep and create a better work-life balance:
Develop a daily routine
Performing regular tasks – waking up, showering, eating regular meals, doing leisure activities, going to sleep – at set times each day helps regulate the body's sleep-wake cycle (circadian rhythm). Sticking to normal habits keeps your circadian rhythm the same. It's okay to change things up a bit, but the more consistent people's routines are, the better they'll improve their sleep quality.
Separate 'workspace' from 'sleeping area'
Reserve the bedroom for two activities:sleep and sex. Keep electronics out of the bedroom. Choose another room for work, even if it's not a formal office.
Bring in the light
Keep your workspace brightly lit during the day by opening curtains and blinds. Absorb as much natural daylight as possible. At night, draw the curtains and dim the lights at least two hours before bedtime.
Get away from the computer
Build in a 15-minute break for free time during the work day. Take a walk, enjoy a fun activity or just take a coffee break – although you should not drink coffee too late in the day. Stay hydrated. Consider spending time outdoors in daylight.
Setting boundaries
Limit the amount of time you spend checking email or work-related messages to working hours, if possible. Set up a work-from-home schedule in consultation with your employer and use autoreply to let colleagues or customers know that they will receive a reply to emails in the evening.
Plan 'constructive worry time'
Many people go from work to dinner without talking about their day – and then wonder why they can't sleep at night. That's why we recommend planning 'constructive peak times'. Set aside 15 minutes two hours before bedtime every night. Write a list with two columns. In the first column, write the concerns, issues, or problems of the day or the next. In the second column, write the three best possible solutions that come to mind. This teaches your brain to solve problems, sends a message that the workday is over and prepares you for the next day.
Stay physically and mentally active
Take the time to participate in activities you enjoy:reading a book, writing, talking with family members, or even playing video games. (Remember to cut off all screen time two hours before bed). Also prioritize physical activity, including things like walking to the grocery store; more active people usually sleep better.
Get other family members on board
If the parents' bedtime is 10pm but their teen's bedtime is 1am, sleep problems for both parties can result. Try to find a middle ground by adjusting everyone's sleep schedule to the new circumstances.
Do not toss in bed at night
If you can't start or resume sleep within 20 minutes, get up, move to another room, and enjoy a quiet activity, such as reading. Return to the bedroom as soon as you feel sleepy again and repeat as often as necessary. Staying awake in bed feeds insomnia and can lead to the development of chronic insomnia.
