Remote Work, Restless Nights: Strategies for Optimal Sleep

The shift to remote work has disrupted the traditional boundaries between work and personal life. This change has led to extended work hours, less physical activity, increased screen time and less sleep.

Effective sleep habits are crucial for remote workers' productivity and well-being. Franciscan Physician Network sleep specialist Tapan Desai, MD, explains steps remote workers can take to improve their sleep.

The Impact of Remote Work on Sleep

“Our sleep routines have significantly changed from working from home,” said Dr. Desai, who practices in Munster, Indiana.  “Since the pandemic there has been a 41% decrease in the quality of sleep, and increase in sleeping pill usage by nearly 20% and physical activity declined by nearly 61%, according to the Journal of Clinical Sleep Medicine. Work productivity has changed, and our sleep routines have suffered.”

Several factors have led to these sleep changes in remote workers, Dr. Desai said. These include:

• An increase in loneliness
• An increase in depression
• Less social interactions
• Increased workload
• Increased work interferences at home
• Reduced physical activity when working remotely
• Low exposure to daylight
• Increased exposure to blue lights at night

How Technology Use Hurts Sleep

“There are positives and negatives to technology,” Dr. Desai said. “In a positive way, we can track our sleep with apps, use guided meditation, get help with jet lag and shiftwork syndrome and adjusting sleep schedules. Wearable technology is in development to help people with restless legs, obstructive sleep apnea and narcolepsy.”

But technology use can negatively impact our sleep, as well. Technology use late at night can trigger mental stimulation or work-related stress, making it more difficult to sleep. Even if it’s not work-related, using digital devices late at night can make sleep more difficult.

“Technology, especially screens, can disrupt sleep by affecting melatonin production and affecting circadian rhythms,” Dr. Desai said. “Exposure to blue light suppresses the production of melatonin.  Our circadian rhythm is maximally sensitive to short-wave, bright light, particularly blue light.  Devices such as computer or smartphones, tablets and external monitors emit blue light, and if bright enough, with extended use, they contribute to poor sleep quality.  Especially when people take on work during evening hours they expose themselves to excessive bright blue light, which increases their alertness and diminish their ability to wind down for sleep.”

Additionally having low exposure to sunlight – such as a lack of exposure when commuting to work – can impact circadian rhythms as well.

“There has been a changing and altering of the circadian rhythm secondary to low exposure to sunlight,” Dr. Desai said. “This leads to diminished sleep quality and sleep problems.”

Tech Tips For Better Sleep

Remote workers can make small changes to their technology use on and off the clock to help get a better night’s sleep. Dr. Desai recommended these tips:

During The Workday

• To help with the impact of long periods of blue light exposure, invest in blue-light blocking glasses.
• Don’t work in your bedroom. Separating work and sleep environments is crucial for optimal sleep quality. Your bedroom should be a sanctuary for rest. Working there can decrease your focus and productivity.
• Being a remote employee doesn’t mean you always have to work in your home. Consider adding movement and socialization by working occasionally outside the home, including in co-working spaces, the library or meeting areas with local teams. Working outside the home forces more physical movement and offers a clear distinction between your workspace and sleep space.

Off The Clock

• Create a bedtime room routine that eliminates blue-light exposure and promotes a smooth transition to sleep. Know that some household LED lights also admit blue light.
• Avoid bright blue light for extended periods of time and for at least two hours before bedtime. Remember also that digital engagement before bedtime increases mental stimulation and stress.
• Avoid binge watching television or spending excessive time on videogames to help your sleep as well. Overly stimulating content such as videogames or social media have a strong impact on sleep and can increase heart rates. “Binge watchers report more fatigue,” Dr. Desai said. “They have more symptoms of insomnia, poor sleep quality and greater alertness prior to going to sleep. Men are also more likely than women to postpone sleep secondary to videogames and binge watching.”

Power Napping: A Quick Recharge

Breaking up your work day to include a planned power nap of 20 to 30 can make a difference in your energy, moods and feeling of tiredness, Dr. Desai said.

“Power naps when scheduled can have significant impact: boosted capacity for memory and learning, enhanced mood and reduce stress, improved accuracy in the workplace, improved logistical ability, reduced fatigue, improved memory and elevated mood,” he said.

Limiting your naps to less than a half hour provides more benefits, he added.

“Research on pilots found that taking a short 26-minute nap improved alertness by 54% and performance by 34%,’’ he said. “There is no true best time to take a power nap, however typically in the afternoon 1 to 3 p.m. aligns with the natural dip in energy levels.”

While it’s tempting to play catch-up after a sleepless night, naps cannot replace a full night’s sleep.

“Daytime naps may seem helpful but they do not match the benefits of full-nighttime sleep,” Dr. Desai said. “Short naps are lighter and lack the deep breast of a full night sleep.”

Optimizing Sleep Habits

Remote work often offers flexibility in schedules, but too much flexibility can impact your health.

If you work remotely, be sure to follow a consistent sleep-wake time, even on the weekends. Establish routines for physical activity and working hours, and be sure to dedicate time for social interactions.

Prioritizing sleep is essential for optimal performance, well-being and overall quality of life. By understanding the factors that impact sleep quality and implementing practical strategies, remote workers can reclaim their rest and enhance their professional and personal lives.

Remember, sleep is not a luxury but a necessity. By making sleep a priority, remote workers can unlock their full potential and thrive in both their professional and personal lives.