Is working from home wreaking havoc on your sleep? 

Remote work gained popularity—and necessity—during the COVID-19 pandemic, but Americans worked from home long before the virus erupted. In 1965, 0.5 percent of paid workdays were performed at home—or somewhere other than the office. By 2019, that number rose to 7 percent.

Fast forward a few years, and the remote work landscape changed dramatically starting in the spring of 2020. The U.S. and much of the world shut down due to the highly contagious COVID-19 virus. As businesses, corporations, government buildings, schools, and other in-person work locations closed, the work-from-home rate rose to 28 percent of the workforce until June 2023. The percentage of remote workers has dropped a few points since 2023 to about 26 percent as of August 2024. 

Sleep is essential for overall health and productivity for workers inside and outside of the traditional workplace. Today, we’ll look at common sleep problems for remote workers and provide some solutions to help you get good sleep.

Understanding the Sleep Challenges of Remote Workers

One of the biggest challenges that stand in the way of remote workers getting quality sleep is keeping our circadian rhythm in sync. Our circadian rhythm is a physiological process that tells our bodies when to sleep and wake up naturally. Sunlight and temperature are external factors that influence our circadian rhythm. 

When we work, live, and sleep in the same space, we’re more likely to stay indoors for longer lengths of time. Inadequate exposure to sunlight can negatively impact our circadian rhythm, so it’s essential to modify these elements as needed. Let’s take a closer look.

Work/Home Boundaries

Remote workers are more likely to have difficulty setting boundaries between home and work life. A 2022 study identified the main challenges that remote workers face in keeping their boundaries while working at home. They include:

• Time and Location: When we’re always at home, it can make us feel like we’re “always on.”
• Housework/Caregiving: It’s tempting to attempt to take care of daily chores or provide care to children, pets, or people living in the home while we’re supposed to be working.
• Emotional, Social, Spiritual, and Aesthetic Influences: Completing work tasks and household tasks while allowing time for self-care can be a big challenge. Throw in doctor’s appointments during work hours or unexpected guests, and it’s a lot to handle.

It’s Always Screen Time

Staring at screens due to our reliance on multiple devices to complete work tasks at home can also disrupt our circadian rhythm. Blue light from screens such as laptops, tablets, phones, and TVs are common devices in a home office—and they can harm our overall health and sleep quality.

What Exercise Routine?

Many people who incorporate exercise into their lives do so on a routine schedule. When we don’t leave the house to go to work, we might be less likely to hit the gym regularly because it’s not part of our daily routine. We even miss out on short walks between the car and our workstation, to lunch, or meetings. Being less active during the day makes it more difficult to get quality sleep.

Inconsistent Daily Routine

While the daily grind might be daunting, a schedule that flows during the day can lead to better sleep. Our bodies like consistency—especially in our sleep-wake schedule. The lack of a regular daytime routine can make it hard for our bodies to adjust when it’s time for bed.  

Stress and Loneliness

Some remote workers find working at home more stressful than being in the office. The pressure to perform can be more intense when we’re on our own schedule and attend meetings virtually while juggling interruptions at home. Others struggle with the lack of socialization.

Tips for Remote Workers to Improve Sleep Quality

How do we overcome these challenges when working remotely? It may sound daunting, but a good work-life balance is achievable with a bit of creativity and the willingness to make minor changes.

Create a Dedicated Workspace

A good way to separate work and home life is to set up a dedicated area for work—in a space other than the bedroom. Bedrooms should perpetuate a sense of tranquility and calmness, qualities that can be lacking in a work environment. 

Designate an area in your home, and have fun creating a custom workspace. Consider investing in furniture that is different from the rest of the house so there’s a visual distinction between the spaces.

One of the benefits of being remote is the ability to work anywhere. Don’t feel as though you have to work at home all of the time. Find a cozy nook at a library, coffee shop, or other gathering place to settle in for a few hours during the workday. Some communities have co-working buildings that provide a dedicated office space away from home. Getting outside the home increases the chance for more physical activity and further separates the workspace from the sleep space.

Block the Blue Lights

Blue-light-blocking glasses and screen filters can help prevent eye strain, maintain natural melatonin levels, and promote better sleep. Be sure to avoid devices at least an hour or two before bed. If it’s hard to stay off the phone or turn off the TV, try creating a bedtime routine that includes turning off all screens. Instead, incorporate calming activities such as reading a book, stretching, meditating, or listening to music. A wind-down routine is a great way to promote a better transition to bedtime.

Design a Consistent Daily Schedule

In addition to a bedtime routine, it’s important to have a routine throughout the day. Even though you’re not commuting to another location to work, set a time to wake up, eat breakfast, start work, take a lunch break, finish work, and spend your evenings normally—all at the same time every day. Don’t forget to take short breaks to walk around the block. You can even schedule in time for the gym! 

If you still don’t feel ready to sleep or get up in the morning, try scheduling a midday power nap. 20 to 30 minutes can improve your mood and energy level—and alleviate tiredness. According to sleep specialist Dr. Tapan Desai of the Franciscan Physician Network, power naps can be beneficial if they are limited to less than 30 minutes. When scheduled as part of the day, they:

• Boost capacity for memory and learning
• Reduce stress
• Improve accuracy
• Reduce fatigue 
• Improve memory

Take Control of Stress and Anxiety

With nighttime and daytime routines in place, the workday should flow more smoothly, lessening any stress and anxiety. When you’re feeling overwhelmed or need a quick break away from work tasks, take a few minutes to do a mindfulness exercise to get back on track. This practice helps you become more present in the moment and can clear your mind of negative thoughts and feelings.

Feng shui is another technique to incorporate into your work and sleep spaces. It can create a better balance in your home, promoting a less stressful environment. For a home office, feng shui might entail:

• Placing the desk in a “commanding position” facing the doorway to create a sense of safety and stability.
• Office furniture that isn’t too large or small for the space.
• Soothing décor or painted walls in colors that are common in nature, like blues, greens, or browns.

Seek Professional Guidance

With all of the challenges that come with working remotely, don’t hesitate to reach out to a healthcare provider, sleep specialist, or counselor if you’re struggling to find a work-life balance. You could have an underlying health condition that affects your ability to get quality sleep, such as insomnia, obstructive sleep apnea, narcolepsy, or restless leg syndrome.

Sleep Better as a Remote Worker!

Sleep is vital to our success as remote workers and our happiness at home. Working remotely doesn’t mean that we have to blend our work and home lives. We can set boundaries with our time, space, and devices, and create routines to keep our environments as stress-free as possible. 

Still struggling to get your Zzzz’s? It could be time for a new mattress! Take our Better Bed Quizzz for a personalized summary of your mattress needs and important mattress shopping tips.