But as temporary became semi permanent the downsides of remote work became apparent Pets underfoot home responsibilities and family distractions not to mention fear dread and boredom made it hard to focus
Another aspect of the flipside became apparent too Remote workers have added on average three hours to each workday since making the switch to home based employment one survey found And their downtime is anything but relaxing Theyre feeling more stressed and getting less sleep
Lack of sleep can lead to physical ailments and lack of mental focus Over time it can combine with other conditions to create burnout Fortunately however there are some ways to stay rested sharp and motivated while working from home Here are just a few
Keep a regular schedule
As much as possible its important to start and end each day at the same time Not only can this protect your personal time but it establishes a pattern that can carry over into nighttime
You may already be dealing with factors that can throw off your circadian rhythm the 24 hour behavioral cycle regulated by your biological clock For example if lockdowns have forced other family members off their regular schedule this could affect you too
Seasonal light changes can affect your moods and rhythm as well especially if you live in the far north where daylight hours take up most of the day during summer Blackout curtains eye masks regulating caffeine or taking melatonin can help
Minimize distractions
To help establish and protect this schedule let your family know when youre working and that you dont want to be disturbed during those hours barring an emergency that is
Speaking of which not every emergency involves a medical issue loose pet or school crisis Sometimes your home itself can throw you a curveball in the form of a busted pipe or breakdown in your air conditioning Try working productively from home on a 100 degree day without anything to cool the air and your temper And sleeping in a sauna Forget it
Youll sleep a lot easier both mentally and literally if you know breakdowns in your home systems and appliances can be addressed quickly and without extra expense A home warranty can keep you and your home covered and let you rest easy
Dont forget to exercise
Exercise can wake you up and ensure a good nights sleep later on In addition to promoting sound sleep exercise can improve your motor skills and concentration enhance circulation help with weight control and reduce the risk of type 2 diabetes cardiovascular disease and other health conditions
Even during a pandemic there are ways to make sure you get a good workout while staying safe and socially distanced You may not be able to go to a gym but you can still hike on a little used trail play a backyard game of wiffle ball with the kids go for a bike ride or just get creative while you get out there and move
Take up a hobby
One way to make sure youre not always worrying about your job is to give yourself something to look forward to when the workdays done What better way to do that than to take up a hobby
Plant a garden in your backyard Clear out that spare room and build a model train set Hit the road and learn to drive a stick shift Take up a video game Learn to cook a new dish The possibilities are endless Youll be relaxing and challenging yourself at the same time which lays the perfect groundwork for a good nights sleep
Address your finances
Worries are what keep you awake at night and there are few things more stressful than worrying about money The remedy Get a handle on your finances Know where you stand decide where you want to go and learn how to get there
To begin with make a budget and stick to it Then make sure you have a backup plan in case of an emergency Build up a savings account put some money away for retirement and work to build up your credit so youll be set when it comes to making major purchases like a vehicle or house
Solid credit can also allow you to rent a car most car rental companies require credit cards and will give you access to money on the road if you need it during a socially distanced getaway
Being financially stable has become even more important in our currently unstable economy so do everything you can to be sure youre ready for anything Once your moneys under control youll be more likely to get a good nights sleep
Last things
There are plenty of other ideas to help you sleep more soundly
Avoid caffeine and nicotine especially close to bedtime
Dont drink alcohol or liquids in general late in the evening
Read a book instead of watching TV just before bed
Try deep breathing exercises
Make sure you have a comfy bed but dont stay there all day even if youre working on your laptop Save your bed for sleeping
Working from home doesnt have to be a gateway to sleeplessness and burnout It can still be a great opportunity for a positive work experience that keeps you close to home Take some steps to set yourself up for healthy productivity then relax and enjoy the sleep you need
Alaska Sleep Clinic is the most comprehensive sleep clinic in the state Call us today 907 357 6700 to get your free sleep assessment
