Sleeping While Working from Home


The shift to a hybrid work model has brought about new challenges, particularly in maintaining healthy sleep patterns while working from home. As remote workers navigate through the blurred lines between personal and professional life, sleep hygiene often takes a backseat.

This blog post examines the effect of telecommuting on sleeping patterns and stresses the significance of sound slumber for psychological and physical wellbeing. It also highlights corporate initiatives aimed at promoting healthy sleeping habits among employees.

We further explore how Britons spend their traditional 9-to-5 hours during this era of flexible schedules, shedding light on changing perceptions around office hours. Amidst these discussions is an intriguing look at power naps during the Covid19 pandemic, as well as strategies to maintain regular bedtime rituals despite shifting work hours.

In our quest for employee wellness in this new normal, we'll examine effective interventions that can enhance overall wellbeing - with a keen focus on improving quality of rest when you're trying to fall asleep after long hours of remote work.


The Impact of Remote Work on Sleep Patterns

Remote work has turned our lives upside down, and our sleep patterns are no exception. Blending work and home life has led to increased stress levels for some, causing disruptions to their normal routines. It's not uncommon for people to struggle with maintaining healthy sleep schedules while working from home.

The Role of Good Sleep Hygiene in Maintaining Health During Remote Work

Maintaining good sleep hygiene is crucial when it comes to staying healthy during remote work hours. This includes establishing a regular bedtime routine, creating an environment conducive to sleeping (like keeping your workspace separate from your bedroom), and avoiding caffeine or heavy meals before bed. Sleep Foundation offers advice on how to enhance sleep habits.

Personal Experiences: Improved or Disrupted Sleep Due To Working From Home?

In contrast, some individuals have reported improved sleep patterns due to the flexibility offered by hybrid work arrangements. They are able to fall asleep more easily without the pressure of early morning commutes or late-night office stays. However, others find that blurred boundaries between personal time and work hours can lead them into unhealthy habits such as late-night email checking, which disrupts their ability to wind down properly before bed.

A recent study published in Sleep Medicine found that 41% of remote workers experienced poor quality sleep compared with only 29% among those who were not working remotely - indicating a clear link between disrupted circadian rhythms and this new way of working.

Strategies for Promoting Healthier Sleep Habits

To mitigate these challenges posed by remote work settings on our natural body clock regulation mechanisms responsible for controlling processes like falling asleep at night and waking up again the next day morning, it becomes imperative to adopt effective strategies aimed towards promoting healthier lifestyle choices, including prioritizing adequate restful slumber sessions amidst increasingly demanding professional commitments nowadays. Healthline has some great tips on how to improve your sleep hygiene and get better sleep.

Importance of Sleep for Mental and Physical Health

Sleep is crucial for our mental and physical health. Without enough quality rest, we risk developing issues like depression, risk-taking behaviors, and being overweight.

Connection between poor sleeping habits and mental health problems

Poor sleeping habits can seriously impact our mental wellbeing. Chronic sleep deprivation can result in an array of mental health issues, such as anxiety and depression, which may further lead to physical ailments. Good sleep hygiene is essential for maintaining optimal psychological functioning.

How lack of proper rest contributes towards physical ailments

Inadequate rest also takes a toll on our physical health. People who fail to get enough restful sleep are more prone to developing serious conditions like heart disease, diabetes, and obesity. Adequate slumber is crucial for sustaining overall wellness levels amidst today's fast-paced lifestyle trends.

  • Sleep Deprivation: Chronic insufficient sleep increases the risk for several serious health problems, including obesity, type 2 diabetes, and cardiovascular diseases, according to the Centers for Disease Control and Prevention (CDC).
  • Mental Health: Lack of proper rest affects cognitive functions, impairing memory consolidation processes vital for learning abilities and mood regulation mechanisms, increasing susceptibility to developing psychiatric disorders over time, according to studies conducted by the National Institute of Mental Health (NIMH).
  • Daily Performance: Disrupted circadian rhythms resulting from irregular bedtime routines could potentially undermine daily performance outputs too. Prioritizing sound snooze practices becomes essential for safeguarding individual healthcare interests and ensuring peak productivity levels are maintained consistently throughout working hours, irrespective of wherever someone chooses to clock their usual office duties.

It is evident that having adequate, restful slumber is essential for our physical and psychological health. So, make sure to prioritize your sleep hygiene to maintain optimal health and productivity levels.

Corporate Initiatives Promoting Healthy Sleeping Habits

As remote work becomes the norm, companies are realizing the importance of good sleep habits for their employees' productivity. Many organizations are now implementing initiatives to promote healthier sleep patterns.

The Role of Employers in Encouraging Good Sleep Hygiene

Employers play a crucial role in encouraging good sleep hygiene. Innovative companies like Google have installed nap pods to facilitate power naps during breaks, improving alertness and cognitive functioning.

Fostering Work-Life Balance Through Flexible Schedules

Flexible schedules that align with natural circadian rhythms reduce stress and promote regular sleep schedules, fostering better work-life balance.

Promoting Awareness About The Importance Of Sleep

Education programs about the importance of quality sleep, such as The National Sleep Foundation's Workplace Sleep Wellness program, are being implemented by companies.

Digital Tools To Support Healthy Sleeping Habits

Digital tools like sleep tracking apps and guided meditation apps, such as Headspace, are being endorsed by corporations as part of comprehensive wellness packages offered to staff members.

Britons' Behavior During Traditional Working Hours

The rise of remote work has revolutionized the way we approach our conventional 9-to-5 schedule. A recent survey by Sky Broadband uncovered some fascinating insights into how Britons are adapting to this new way of working.

Activities During Traditional Work Hours for Remote Workers

The study found that many remote workers have embraced the flexibility of hybrid work arrangements, using their traditional work hours to complete personal tasks, pursue hobbies, or even fit in a workout session. While this newfound freedom is a perk of remote work, it's important to ensure that we don't overwork ourselves and prioritize getting enough rest.

Perception of Obsolete Traditional Office Hours

The survey showed that the majority of respondents (77%) felt traditional office hours were no longer necessary, with a third still working from home at least once a week even after the pandemic. The pandemic has forced us to rethink how we approach our jobs, with more emphasis on output rather than clocking in a set number of work hours each day.

As a result, many companies are shifting towards results-oriented performance metrics, which could lead to greater job satisfaction among employees who prefer having control over when they complete their tasks without compromising on quality or productivity.

The Importance of Sleep for Remote Workers

While the transition away from fixed schedules may seem daunting, it's crucial to prioritize maintaining regular sleep patterns for overall health. Sleep medicine experts recommend getting at least 7-8 hours of sleep each night to function at our best. By doing so, we can increase efficiency and improve our mental wellbeing, benefiting both individuals and organizations in the long run.

Achieving equilibrium between job and personal life is key to staying in good mental health, allowing us to go to bed with a tranquil mind and wake up feeling invigorated and prepared for the day.

Power Naps Amidst Covid-19 Pandemic

The shift to remote work has brought about many changes in our daily routines. One such change that's gaining popularity is the power nap during work hours. According to a study by Restworks, a significant number of people have started taking power naps amidst the Covid-19 pandemic.

This practice isn't just for catching up on lost sleep, but it also provides numerous benefits, including increased productivity and energy levels. The study found that 74% of respondents reported improved productivity after a power nap, while 73% said they felt more energized.

But why are these afternoon siestas so effective? It all comes down to how sleep works. When we drift off, our brains cycle through various phases of slumber - each having its own restorative powers. A quick 20-minute nap can help refresh your mind and body without causing grogginess or affecting nighttime sleep patterns.

Napping isn't just beneficial for individuals; it can be good for businesses too. Companies like Google and Zappos have recognized this and provide dedicated 'nap pods' for their employees to take short rests during their hybrid work schedules.

Benefits of Power Naps

  • Increased Productivity: Power naps can improve memory recall, cognitive function, and creative thinking, which leads to better job performance.
  • Better Mood: Short naps can reduce stress levels, leading to happier employees who are more likely to engage positively with colleagues.
  • Fewer Sick Days: Regular nappers often report fewer illnesses as proper rest boosts immune system functionality.

Incorporating power naps into your routine could be an excellent way to improve personal wellbeing and enhance overall team dynamics amongst remote workers scattered across different time zones globally due to today's increasingly prevalent digital nomad lifestyle trends progressively reshaping conventional norms governing modern employment structures.

If you're considering integrating this practice into your day-to-day life, remember moderation is key - excessive daytime sleeping might indicate underlying health issues requiring professional medical attention from certified practitioners specializing in the field of sleep medicine.

Maintaining Regularity Around Bedtime Rituals

Age is an easy proxy for determining the optimal time spent asleep, given how vital good quality slumber proves towards emotional, mental, and physical health alike. In our increasingly digital world where work hours can blur into personal time, maintaining regularity around bedtime rituals matters immensely.

The shift to a virtual-first approach in staffing collaboration strategies has been widely adopted throughout corporate landscapes globally post-pandemic period onwards. This change emphasizes the importance of consistent sleep schedules even more so for remote workers.

The Importance of Consistent Sleep Schedules

A consistent sleep schedule helps regulate your body's internal clock or circadian rhythm, which plays a crucial role in when we fall asleep and wake up. When this rhythm is disrupted due to irregular sleeping patterns, it could lead to insomnia or other sleep disorders.

Tips For Maintaining A Healthy Sleep Schedule While Working From Home

  • Create a Relaxing Pre-Sleep Routine: Engage in calming activities before bed such as reading or taking a warm bath. Avoid screens that emit blue light at least one hour before going to bed as they can interfere with your ability to fall asleep.
  • Set Regular Sleep Hours: Try going to bed and waking up at the same times every day, including weekends. This consistency reinforces your body's natural sleep-wake cycle.
  • Prioritize Your Bedroom Environment: Your bedroom should be quiet, dark, and cool for optimal sleeping conditions. Consider using earplugs or eye shades if necessary.

Incorporating these practices into your daily routine can help you get better rest during these uncertain times involving large-scale shifts towards hybrid work arrangements. Rather than depending on sleep medications, attempt to incorporate these techniques for bettering slumber quality.

Exploring Ways to Enhance Employee Wellness through Effective Interventions

The modern work landscape has undergone a significant transformation, with more people now working from home than ever before. This change to teleworking has had a notable effect on our daily routines, including the quality of sleep and general wellbeing. As such, there is an urgent need for effective interventions that can help address these concerns and enhance employee wellness.

One area that needs particular attention is the disruption of circadian rhythms prevalent amongst those employed under work-from-home arrangements. Physiological, psychological and behavioural changes that follow a 24-hour cycle are known as circadian rhythms. They are primarily influenced by light and darkness in an organism's environment.

A study published in Sleep Medicine Reviews highlighted how disruptions to these rhythms could lead to various health problems like insomnia, depression, and cardiovascular diseases, underscoring why maintaining regular sleep-wake cycles is crucial for ensuring optimal productivity levels during working hours.

Prioritizing Sound Snooze Practices

Good quality sleep should be prioritized as it plays a vital role in maintaining good health and high energy levels necessary for peak performance at work. Regular bedtime rituals like reading or meditating before bed can help signal your body it's time to wind down, thereby promoting better slumber habits.

Holistic Self-Care Regimen

Apart from sound snooze practices, incorporating other self-care activities into your routine - such as exercise, mindfulness techniques, healthy eating habits, etc. - will also contribute positively towards enhancing overall wellbeing while simultaneously boosting productivity rates too.

In this digital age where we're increasingly embracing nomadic lifestyle trends, progressively reshaping conventional norms governing modern employment structures today, companies must take proactive steps encouraging employees to prioritize their well-being above everything else, especially given current circumstances involving large-scale shifts towards a virtual-first approach to staffing and collaboration strategies adopted widely throughout corporate landscapes globally post-pandemic period onwards.

FAQs in Relation to Sleeping While Working From Home

Wondering if it's acceptable to take a nap while working from home?

How does remote work impact sleep?

Working from home can affect sleep patterns differently for each person.

Is it okay to nap during work hours?

It's best to check with your company's policy on napping during work hours.

Also, avoid discussing the use of sleeping pills or other pharmaceutical aids for sleep, and refrain from making definitive statements about the impact of working from home on everyone's sleep patterns, as it can vary greatly among individuals.

Lastly, be careful not to reference any negative health impacts from CBD products.


Working from home has become common, but it can impact our sleep patterns, leading to mental and physical health problems.

Corporate initiatives promoting healthy sleeping habits and regularity around bedtime rituals are crucial in enhancing employee wellness.

While power naps may be helpful, it's important to maintain a consistent schedule to avoid disrupting our natural circadian rhythms while working from home.

Good sleep hygiene is essential for maintaining our health during remote work.

Source: Sleep Foundation

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