How Working From Home Affects Sleep and How to Improve It

Since the coronavirus outbreak (COVID-19), many of us have had to adjust to new ways of working. Some people have returned to their typical workplace, but many are still working from home or going through a phased return.

While working from home does have some advantages that we enjoy, it can also be challenging in many ways. We may feel stressed, lose sleep, lack motivation, or be anxious about the future. It is normal to feel this way.

In addition, we may be juggling work with our personal and family life. Although this can be difficult, there are ways to manage it.

How Working From Home Affects Sleep and How to Improve It

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Effect of Work From Home On Sleep

The way we work has changed drastically in the past year. With more and more people working from home, there has been a noticeable change in sleep patterns. 

According to a recent survey, nearly 60% of people said they have been sleeping less since they started working from home.

Here are some of the reasons why working from home affects your sleeping pattern;

  • Trying to balance work and life responsibilities can be difficult, and it's easy to find yourself working longer hours than you would if you were in an office.
  • Many people find it harder to relax when they're at home. There are always things that need to be done around the house, and it can be hard to shut off your brain at the end of the day.
  • This can lead to difficulty falling asleep and waking up feeling exhausted.
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Physical Side effects of working from home

If you're working from home, sitting in the same position for long periods of time is usual. This leads to back and neck pain. To counter this, make sure to take breaks often and move around as much as possible.

Second, some people find that they miss the social interaction of working in an office. If you work from home, you can combat this by joining a co-working space or making plans to meet up with friends during your lunch break.

Lastly, you may find yourself snacking more often when you work from home. This can lead to weight gain if you're not careful. To avoid this, make sure to have healthy snacks on hand and limit yourself to one or two snacks per day.

Psychological side effects of working from home

Psychological side effects of working from home can include feeling isolated from colleagues, feeling like you're not contributing as much to the team, and feeling like your work-life balance is out of whack.

It can be tough to adjust if you're not used to working from home. But there are some practices you can do to make the transition easier, like creating a dedicated workspace and staying in communication with your team. With a little, you can make work from homework easy and stress-free.

If you're used to working in an office, the transition to working from home can be challenging. You might miss the social interaction with colleagues or feel like you're not contributing as much to the team.

If you have kids at home, it can be hard to find the time and space to get your work done. But there are some practices you can do to make the transition easier, like creating a dedicated workspace and staying in communication with your team. With a little effort, you can make working from homework for you.

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How to improve sleep habits working from home?


If you're finding it hard to sleep while working from home, you can do a few things to improve your sleep quality.

  • Follow a regular sleep schedule and stick to it as much as possible.
  • Create a comfortable and relaxing sleep environment in your bedroom.
  • Avoid watching TV or interacting with electronic devices in bed.
  • Avoid working in bed.
  • Take short breaks of 5,10 minutes after every hour.
  • Practice some relaxation techniques before bedtime.
  • Don't consume caffeine and alcohol in the evening.
  • Try not to eat large meals before going to bed.

Following these tips can help you take a better night's sleep and improve your overall health and well-being.

Final Thoughts

Working from home can have a significant impact on your sleep. It can be tough to get proper sleep when you are constantly working, which can lead to many health problems.

If you are working from home, it is important to ensure that you are getting enough sleep. Otherwise, you may be putting your health at risk.



How does working from home affect sleep?

Working from home can lead to irregular work hours, increase in screen time, and blurring of boundaries between work and personal life, all of which can affect sleep.

Can working from home affect sleep quality?

Yes, working from home can affect sleep quality as it can lead to increased stress levels, less physical activity, and exposure to blue light emitted from screens, which can disrupt the natural sleep-wake cycle.

How can I improve my sleep when working from home?

You can improve your sleep when working from home by establishing a regular sleep schedule, creating a relaxing sleep environment, limiting screen time before bedtime, and practicing relaxation techniques such as meditation or deep breathing.

How many hours of sleep should I aim for when working from home?

The recommended amount of sleep for adults is between 7-9 hours per night, so you should aim for at least 7 hours of sleep when working from home.

Can I take naps during the day when working from home?

Taking a nap during the day can help improve alertness and productivity, but it should be limited to 20-30 minutes and taken before 3 pm to avoid interfering with nighttime sleep.

Should I exercise when working from home to improve sleep?

Yes, regular exercise can improve sleep quality, reduce stress levels, and boost overall health. Aim for at least 30 minutes of moderate-intensity exercise per day.

How can I minimize distractions to improve sleep when working from home?

You can minimize distractions by creating a designated workspace, setting boundaries with family members or roommates, and turning off notifications on your phone or computer during bedtime hours.

How long does it take to establish good sleep habits when working from home?

It can take several weeks to establish good sleep habits when working from home, but with consistency and commitment, you can improve your sleep quality and overall health.