How to Establish and Keep Good Sleep Habits When Working from Home

The days of treating sleep as a luxury are over. Sleep should be a major priority for everyone because it is the main driver of efficient work performance. And while the flexibility to work from home can help save money and provide more control over your environment, none of that matters if you aren’t well-rested.
Blurring the line between professional and personal life, ingesting too much caffeine or alcohol, and late night “doom scrolling” through news items on your phone can negatively impact your sleep cycle. So, let’s take a look at what you can do to build and maintain good sleep habits as a remote worker.

Hard and fast bedtime rules are still the best insurance for getting 7 to 9 hours of consistent sleep. Going to bed and waking up at the same time will lessen the urge for a midday nap – and bonus points if you can use that mid-day break to also get some exercise.



Keep work and personal spaces separate even when you’re off the clock. Pick one room to be your office and try to avoid making it a spare bedroom. One underestimated blurred line of behavior is how attractive it can be to lie down between work tasks, or even set up office from the bed itself. This time is confusing enough so don’t mix up where you work with where you rest.


Here’s the thing about food and drink: we all deserve to treat ourselves right now and it’s okay to do it in moderation with balanced consumption. There’s no need to drink the whole pot of coffee just because it’s there. Those frozen pizzas ARE delicious and easy to prepare, but probably should only be a weekend thing. Limit alcohol intake during the week just like you would if not working remotely. And stay hydrated by drinking plenty of water throughout the day.

No one wants to fall victim to the pitfalls of working from home. And if you’re aware of the traps and distractions that will undoubtedly come your way, you can take precautions to stay healthy and get sufficient sleep.