It’s no secret that the concept of remote work has taken the professional world by storm over the last several years. From nonexistent commutes to more flexible work environments, the ability to work from home offers plenty of advantages.
But, along with all those perks, there can be drawbacks. If you have trouble falling asleep or staying asleep at night, you might be wondering if working from home is to blame — and you’re not alone.
Our telehealth psychotherapists at Boston Neurobehavioral Associates specialize in diagnosing and treating insomnia, and there's a growing concern that remote work is linked to insomnia. Read on to explore the potential connections and get tips for better shut-eye.
For many people, working from home offers unparalleled flexibility and a better work-life balance. But unfortunately, it can also be a double-edged sword. A few different factors associated with remote work can contribute to or worsen sleep problems like insomnia.
A more flexible work schedule can be great, but it can also blur the lines between work and your personal life. Without the clear boundaries of a traditional office setting, you may find yourself working later into the night, which interferes with a healthy sleep routine.
Although laptops abound in the office, remote work relies even more heavily on digital devices. Excessive screen time, especially close to bedtime, can disrupt your circadian rhythm and make it harder to fall asleep.
For some people, the lack of social interaction and the pressure to perform in a remote work environment can lead to increased stress and anxiety. Both stress and anxiety are closely tied to insomnia, particularly if you don’t practice healthy stress management techniques.
When you go into the office, you might walk from your car to your desk, from your desk to the lunchroom, and from meeting to meeting throughout the day. But working from home may mean less physical activity overall, which can interfere with your ability to get restful sleep.
A regular daily commute and set office hours help you establish a consistent sleep-wake schedule during the week. And for some people, working from home can be challenging to establish a routine, making it difficult for their bodies to adjust when it’s time to go to sleep.
Has working from home taken a toll on your quality of sleep? Don't worry — there are effective treatment options available. Here are some strategies to help you combat insomnia:
Start by setting up a designated workspace in your home. Do your best to avoid working from your bedroom to maintain a clear boundary between work and rest.
Create a daily schedule that includes set working hours and dedicated relaxation time. Stick to this routine to signal to your body when it's time to be awake and when it's time to wind down.
When your workday is over, reduce your exposure to screens. Electronics emit blue light that can interfere with your melatonin production, making it harder to fall asleep.
Make regular exercise a habit and aim to get exposure to natural light during the day. Physical activity helps reduce stress and improve sleep quality.
Along with exercise, consider trying stress-reduction techniques like mindfulness meditation or deep breathing exercises. These practices can help alleviate anxiety and tension that contribute to insomnia.
If your sleep is suffering, reach out for professional help. From cognitive-behavioral therapy for insomnia to medication options, our trained therapists work with you to identify the cause of your symptoms and find treatment that works for you.
Remember: good quality sleep is essential, no matter where you work. Schedule a consultation with our team at Boston Neurobehavioral Associates and start sleeping better, sooner.
