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How to Manage Sleep While Working from Home

March 23, 2020 By Ankit Raj

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With the entire world being united and battling against the deadly coronavirus, every sector is contributing to whatever it can to help contain this disease. As such, companies all over the world have taken precautionary measures for their employees to fight against COVID-19. Most of the companies are now providing their employees with work from home privileges to avoid travel and human contact. 


Working woman with sanitizer


Working from home brings with it a lot of things, and the most common thing that comes with it is an unorganized schedule. Here are some ways by which you can achieve maximum productivity with work from home—more than often, people who work from home struggle to get good sleep. 


Why Do People Struggle With Sleep While Working from Home?


sleepy woman while work from home


No fixed timings: Working from home mixes the boundaries between personal and professional life. While this has some advantages like being yourself and avoiding travel, it can also result in a lack of sleep. Since work from mixes your professional and personal life, you can't separate your work when you are home. Hence, no longer leaving work worries at the office and coming home to a relaxed environment. Due to this, the stress from your work might linger well during the night, affecting your sleep. 
Increase in caffeine intake:

Most offices have coffee machines that lack in taste when compared to the coffee you brew at home. This cup of coffee is great to prepare you in the morning or get you out of that afternoon slump. While working from home, you have all the things you need to make an amazing cup of coffee at your disposal. Hence, you will be drinking all the coffee you want, extending these cups of coffee beyond mornings and afternoons to evenings and nights. As per the American Alliance for Healthy Sleep, consumption of caffeine at odd hours can seriously disrupt your sleep. 

Increase in late-night screen time:

Working from home increases late-nighters substantially as people work according to their convenience. But working late nights also increases late-night screen time, which seriously hampers with the body's clock. Pulling off all the late nighters can seriously disrupt the circadian rhythms, making it harder to get a consistent sleep every night. 

Temptation and freedom: Working from home gives you the freedom to plan your day and work according to your convenience unless you have meetings lined up. This includes giving in to the urge to take short naps whenever you wish. As per the American Psychological Association, while taking short naps is healthy for increasing your productivity, but taking naps closer to bedtime interferes with maintaining a sleep pattern and getting consistent sleep. 


How to Maintain Better Sleep Habits?

A definite routine: Creating a strict routine becomes tough when you aren't bound by an external authority, but creating a routine and sticking to it is one of the best ways to manage work from home. It not only increases productivity but ensures that your sleep pattern isn't disturbed. The first thing to keep in mind while creating a routine is to go to bed at the same time and to wake up at the same time every day. After a few weeks, your body adjusts to this pattern and will be able to wake up in the morning naturally without the need for any alarm clock. Ensure that you get to sleep for at least seven to nine hours every day for your body to refresh and recharge. Additionally, waking up and exercising for half an hour every day improves your body functioning and productivity. 

Keep a check on your consumption: Eating habits also determine the quality of sleep for a person. Those who have a high intake of caffeine and aerated drinks find it difficult to sleep. Limit the consumption of caffeine and aerated drinks till afternoon and avoid it during the evenings. Don't overeat and maintain a balanced and healthy meal habit for a night of deep and calm sleep.

Follow work timings: While working from home, it is important to draw the line between personal and professional life. Keep your work limited to a single room in the house and avoid working after a certain time. Try not to work more than 9 hours every day as your body requires time to refresh your mind for the next day. 

How to Best Utilize Power Naps?

woman taking nap on table

Short naps: Naps refer to the short tenure of sleep, and it is important to remember that. Hence, an afternoon is a light snooze which shouldn't last more than 25 minutes. It is vital to remember that afternoon naps are to increase productivity and not a way to cover your sleep deficit.

Avoid naps in bed: It is important to remember that taking afternoon naps or naps between work is not the same as sleeping in your bed; hence people shouldn't crawl in their bed for these naps. Rather these naps should be taken at your desk or on a comfortable chair. All you need to do is turn off the lights and minimize noise to sleep. Moreover, consuming a cup of coffee just before going for a nap can help you in waking up within half an hour. 

The Road Ahead

The COVID-19 has put the entire world in a lockdown. However, it is essential to keep working from home with maximum productivity to keep the economy up and running. A well-rested body and brain increase productivity no matter where you are working - be it at the office or at home. Hence, it is important to set a routine for working at home and maintaining a healthy sleep cycle to increase your body's productivity and immunity. Lets together work from home, stay safe, sleep healthy, and do the best we can to fight and prevent COVID-19, a deadly pandemic. 

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