Good Sleep Tips for Working Remotely

By Dr. Anuj Chandra, Advanced Center for Sleep Disorders

October 2, 2020 — For students and adults working remotely during the pandemic, getting a good night’s sleep can be a problem. Here’s some good news: Even though the pandemic itself is a new challenge, we know how to get good sleep. We just have to take a deep breath and apply all the good-sleep techniques we already know.

Use these tips to get good sleep while working remotely:

Ban electronics from your bedroom. As tempting as it may, do not do your school work or professional work from the comfort of your bed. As a general rule, you’ll sleep better if your bedroom is not also your work room. It is especially important to resist the urge to keep working on your laptop until you go to bed. The blue-spectrum light from laptops and phones makes it harder to get good sleep, so stop using your devices at least an hour before you go to bed and store them in another room.

Create a de-stressing routine. When we’re under so much stress, it’s more important than ever to make sure your work day ends completely at least an hour or two before you go to bed. Don’t allow last minute emails to intrude. Establish a routine that helps your body know it’s time to relax. That might include a shower, prayer or meditation, or reading.

Keep a consistent sleep schedule. Sticking to any schedule is harder if you’re not leaving the house for work and school, but having the same sleep times and wake times day after day will help you sleep better.

Avoid caffeine, big meals, and exercise just before bed. Stop drinking caffeinated beverages (including sodas) at noon. Eat dinner a few hours before bed time. Getting strenuous exercise will help you feel better during the day and sleep better at night, but limit it to the afternoon or early evening.

Keep your bedroom cool. It is easiest to sleep when the bedroom is completely dark and the temperature is comfortable, generally a little cool.

If you need help with your sleep, call us at (423) 648-8008.

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