{"id":202869,"date":"2021-03-15T16:13:46","date_gmt":"2021-03-15T13:13:46","guid":{"rendered":"https:\/\/en.buradabiliyorum.com\/how-to-maintain-a-healthy-sleep-schedule-when-you-work-remotely\/"},"modified":"2023-03-01T14:25:12","modified_gmt":"2023-03-01T11:25:12","slug":"how-to-maintain-a-healthy-sleep-schedule-when-you-work-remotely","status":"publish","type":"post","link":"https:\/\/buradabiliyorum.com\/en\/how-to-maintain-a-healthy-sleep-schedule-when-you-work-remotely\/","title":{"rendered":"#How to Maintain a Healthy Sleep Schedule When You Work Remotely"},"content":{"rendered":"<div id=\"ez-toc-container\" class=\"ez-toc-v2_0_84 counter-hierarchy ez-toc-counter ez-toc-custom ez-toc-container-direction\">\n<p class=\"ez-toc-title\" style=\"cursor:inherit\">Table of Contents<\/p>\n<label for=\"ez-toc-cssicon-toggle-item-6a2f0870b167a\" class=\"ez-toc-cssicon-toggle-label\"><span class=\"\"><span class=\"eztoc-hide\" style=\"display:none;\">Toggle<\/span><span class=\"ez-toc-icon-toggle-span\"><svg style=\"fill: #dd3333;color:#dd3333\" xmlns=\"http:\/\/www.w3.org\/2000\/svg\" class=\"list-377408\" width=\"20px\" height=\"20px\" viewBox=\"0 0 24 24\" fill=\"none\"><path d=\"M6 6H4v2h2V6zm14 0H8v2h12V6zM4 11h2v2H4v-2zm16 0H8v2h12v-2zM4 16h2v2H4v-2zm16 0H8v2h12v-2z\" fill=\"currentColor\"><\/path><\/svg><svg style=\"fill: #dd3333;color:#dd3333\" class=\"arrow-unsorted-368013\" xmlns=\"http:\/\/www.w3.org\/2000\/svg\" width=\"10px\" height=\"10px\" viewBox=\"0 0 24 24\" version=\"1.2\" baseProfile=\"tiny\"><path d=\"M18.2 9.3l-6.2-6.3-6.2 6.3c-.2.2-.3.4-.3.7s.1.5.3.7c.2.2.4.3.7.3h11c.3 0 .5-.1.7-.3.2-.2.3-.5.3-.7s-.1-.5-.3-.7zM5.8 14.7l6.2 6.3 6.2-6.3c.2-.2.3-.5.3-.7s-.1-.5-.3-.7c-.2-.2-.4-.3-.7-.3h-11c-.3 0-.5.1-.7.3-.2.2-.3.5-.3.7s.1.5.3.7z\"\/><\/svg><\/span><\/span><\/label><input type=\"checkbox\"  id=\"ez-toc-cssicon-toggle-item-6a2f0870b167a\" checked aria-label=\"Toggle\" \/><nav><ul class='ez-toc-list ez-toc-list-level-1 ' ><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-1\" href=\"https:\/\/buradabiliyorum.com\/en\/how-to-maintain-a-healthy-sleep-schedule-when-you-work-remotely\/#Slowly_Adjust_Your_Bedtime\" >Slowly Adjust Your Bedtime<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-2\" href=\"https:\/\/buradabiliyorum.com\/en\/how-to-maintain-a-healthy-sleep-schedule-when-you-work-remotely\/#Skip_the_Nap\" >Skip the Nap<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-3\" href=\"https:\/\/buradabiliyorum.com\/en\/how-to-maintain-a-healthy-sleep-schedule-when-you-work-remotely\/#Be_Consistent\" >Be Consistent<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-4\" href=\"https:\/\/buradabiliyorum.com\/en\/how-to-maintain-a-healthy-sleep-schedule-when-you-work-remotely\/#Avoid_Eating_Too_Late\" >Avoid Eating Too Late<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-5\" href=\"https:\/\/buradabiliyorum.com\/en\/how-to-maintain-a-healthy-sleep-schedule-when-you-work-remotely\/#Transition_Between_Work_and_Home\" >Transition Between Work and Home<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-6\" href=\"https:\/\/buradabiliyorum.com\/en\/how-to-maintain-a-healthy-sleep-schedule-when-you-work-remotely\/#Dont_Work_Late\" >Don\u2019t Work Late<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-7\" href=\"https:\/\/buradabiliyorum.com\/en\/how-to-maintain-a-healthy-sleep-schedule-when-you-work-remotely\/#Try_Some_Melatonin_If_You_Need_Extra_Help\" >Try Some Melatonin If You Need Extra Help<\/a><\/li><\/ul><\/nav><\/div>\n<p>Over the last year, millions of people have transitioned to working from home. While plenty of perks come along with it (no commute!), it can also make it easier to fall into a poor sleep routine. If that\u2019s h<a href=\"https:\/\/buradabiliyorum.com\/en\/category\/download-scripts-themes-apps\/\" data-internallinksmanager029f6b8e52c=\"9\" title=\"Download Scripts &amp; Themes &amp; Apps\" target=\"_blank\" rel=\"noopener\">app<\/a>ened to you, these tips can help you get your sleeping habits back on track.<\/p>\n<p>Maybe you\u2019ve been staying up until the wee hours because you no longer have a long commute. Or, maybe you\u2019ve been working much later because you feel like you can\u2019t clock out. Either way, if you\u2019re ready to get back on a healthier sleep schedule, it\u2019s totally doable! Below are some of the best tips to help work-from-home victims of poor sleep habits to change their ways.<\/p>\n<h2 role=\"heading\" aria-level=\"2\"><span class=\"ez-toc-section\" id=\"Slowly_Adjust_Your_Bedtime\"><\/span>Slowly Adjust Your Bedtime<span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p>If you try to go to bed three hours early one night, you\u2019re just going to lie there frustrated because you can\u2019t fall asleep.\u00a0<a href=\"https:\/\/www.sleepfoundation.org\/sleep-hygiene\/how-to-reset-your-sleep-routine\" target=\"_blank\" rel=\"noopener\">The Sleep Foundation<\/a>\u00a0recommends bumping your bedtime back about 15 minutes every two to three days to give your body time to adjust to each change.<\/p>\n<p>Approach each new bedtime the same as you would your old one. If you normally start getting ready for bed an hour before you want to fall asleep, don\u2019t try to cram your nighttime routine into 45 minutes. Your entire clock has to shift back if you want your body to adjust appropriately.<\/p>\n<h2 role=\"heading\" aria-level=\"2\"><span class=\"ez-toc-section\" id=\"Skip_the_Nap\"><\/span>Skip the Nap<span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p>There\u2019s certainly nothing wrong with napping. However, if you\u2019re trying to fall asleep earlier, they can seriously mess with what time you\u2019ll start getting tired in the evening. Even if it\u2019s easier for you to nap while working from home, don\u2019t do it while you\u2019re adjusting your sleep schedule.<\/p>\n<p>If you absolutely must close your eyes for a few minutes, make sure you wake up no later than 1 or 2 p.m. This should give you enough time to tire yourself out again before bed.<\/p>\n<p>If you\u2019re feeling drowsy in the afternoon, head outside for a short walk. The combination of exercise and\u00a0sunshine\u00a0will get your blood pumping and wake you up.<\/p>\n<h2 role=\"heading\" aria-level=\"2\"><span class=\"ez-toc-section\" id=\"Be_Consistent\"><\/span>Be Consistent<span class=\"ez-toc-section-end\"><\/span><\/h2>\n<figure style=\"width: 1920px\" class=\"wp-caption alignnone\"><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/www.lifesavvy.com\/p\/uploads\/2021\/03\/1b7910d7.jpg\" alt=\"\" width=\"1920\" height=\"1080\" \/><figcaption class=\"wp-caption-text\"><a href=\"https:\/\/www.shutterstock.com\/image-photo\/good-morning-woman-woke-bed-drinking-404962567\" target=\"_blank\" rel=\"noopener\">Kokulina\/Shutterstock<\/a><\/figcaption><\/figure>\n<p>Your body will learn to get tired and wake up at a certain time if you keep your schedule consistent. This is due to the\u00a0<a href=\"https:\/\/www.sleepfoundation.org\/circadian-rhythm\" target=\"_blank\" rel=\"noopener\">circadian rhythm<\/a>, which is, essentially, your body\u2019s 24-hour clock. It tells you when you should be awake and when you should be asleep.<\/p>\n<p>It\u2019s a rhythm that thrives on consistency, so you\u2019ll have a hard time falling asleep (and waking up) if you keep throwing off its schedule.<\/p>\n<p>Try to go to bed at the same time each night and set your alarm for the same time each morning, even if you don\u2019t have any meetings and want to sleep in. Ideally, your sleep\/wake schedule should be the same on weekends, too.<\/p>\n<p>It might be tough at first, but over time you\u2019ll feel much better when you wake up.<\/p>\n<h2 role=\"heading\" aria-level=\"2\"><span class=\"ez-toc-section\" id=\"Avoid_Eating_Too_Late\"><\/span>Avoid Eating Too Late<span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p>Late-night snacking can make it harder for you to fall asleep. A small bite if you\u2019re hungry is usually fine, but schedule dinner and large meals for a few hours before you plan to fall asleep. Eating a\u00a0<a href=\"https:\/\/www.self.com\/story\/eating-before-bed-sleep-digestion-weight\" target=\"_blank\" rel=\"noopener\">large amount of food before bed<\/a>\u00a0can cause heartburn, indigestion, or acid reflux that may make it hard to fall asleep.<\/p>\n<p>Food also gives you energy and might make you feel less tired. Not eating late will also make you hungrier in the morning, which can make it easier to wake up. However, everyone is different when it comes to eating and sleeping habits. If you don\u2019t have any issues falling asleep after eating, there\u2019s no need to give up your nighttime snack.<\/p>\n<h2 role=\"heading\" aria-level=\"2\"><span class=\"ez-toc-section\" id=\"Transition_Between_Work_and_Home\"><\/span>Transition Between Work and Home<span class=\"ez-toc-section-end\"><\/span><\/h2>\n<figure style=\"width: 1920px\" class=\"wp-caption alignnone\"><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/www.lifesavvy.com\/p\/uploads\/2021\/03\/49e9af8d.jpg\" alt=\"\" width=\"1920\" height=\"1080\" \/><figcaption class=\"wp-caption-text\"><a href=\"https:\/\/www.shutterstock.com\/image-photo\/young-business-entrepreneur-woman-working-home-1674341236\" target=\"_blank\" rel=\"noopener\">Lordn\/Shutterstock<\/a><\/figcaption><\/figure>\n<p>If you\u2019re having difficulty falling asleep due to work stress, you might not be mentally transitioning between work and leisure. This can be difficult when your workspace is also your leisure space, and you don\u2019t physically leave a building after work. It\u2019s important to create triggers for yourself to signal that the workday is over and it\u2019s time to relax.<\/p>\n<p>If you have a home office, this can be as simple as only working in that room. As soon as you walk out that door, you\u2019re not allowed to work until you go back in. This sets a firm boundary between work and home.<\/p>\n<p>Working at the kitchen table or on the couch? You can still create effective triggers. One easy method is to simply shut down your work computer and phone when work is over each day. You can even play a certain song or just say, \u201cI\u2019m done!\u201d<\/p>\n<p>Even if you don\u2019t have a home office, do what you can to keep your workspace separate from other tasks. For example, you might use a different chair at the kitchen table while working than you do when eating. Apply the same principle if you work on the couches.<\/p>\n<p>It might seem silly at first, but if you completely overlap work and free time in the same space, you\u2019ll find it more difficult to exit \u201cwork mode.\u201d And never, ever work in bed. Otherwise, you\u2019ll start associating going to bed with answering emails and phone calls. Then, all that stress will just hang around while you\u2019re trying to doze off.<\/p>\n<h2 role=\"heading\" aria-level=\"2\"><span class=\"ez-toc-section\" id=\"Dont_Work_Late\"><\/span>Don\u2019t Work Late<span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p>It isn\u2019t possible for everyone to avoid working late, but try not to whenever impossible. Also, try to avoid taking work calls or checking work emails in the evening. These will only increase your stress levels at night and make it harder for you to fall asleep.<\/p>\n<p>It can feel like you have no excuse not to work late because you aren\u2019t technically leaving the office, but don\u2019t fall prey to this.<\/p>\n<p>Treat your workday at home just as you would at the office and log off when you\u2019re done for the day. Working late also increases your\u00a0exposure to light\u00a0before bed, which, you guessed it,\u00a0<a href=\"https:\/\/www.sleepfoundation.org\/bedroom-environment\/light-and-sleep\" target=\"_blank\" rel=\"noopener\">makes it harder to fall asleep<\/a>.<\/p>\n<h2 role=\"heading\" aria-level=\"2\"><span class=\"ez-toc-section\" id=\"Try_Some_Melatonin_If_You_Need_Extra_Help\"><\/span>Try Some Melatonin If You Need Extra Help<span class=\"ez-toc-section-end\"><\/span><\/h2>\n<figure style=\"width: 1920px\" class=\"wp-caption alignnone\"><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/www.lifesavvy.com\/p\/uploads\/2021\/03\/bf0ae2d8.jpg\" alt=\"\" width=\"1920\" height=\"1080\" \/><figcaption class=\"wp-caption-text\"><a href=\"https:\/\/www.shutterstock.com\/image-photo\/man-sitting-on-bed-about-take-756787537\" target=\"_blank\" rel=\"noopener\">Tero Vesalainen\/Shutterstock<\/a><\/figcaption><\/figure>\n<p>If you\u2019ve tried everything above and are still struggling to fall asleep at night, natural sleep supplements like melatonin may help. Check with your doctor before adding any supplements to your diet. Also, be sure to let him or her know that you\u2019re experiencing sleep issues, as it could be due to an underlying health condition.<\/p>\n<p><a href=\"https:\/\/www.amazon.com\/Natrol-Melatonin-Dissolves-Absorption-Strawberry\/dp\/B01E14X7SM\/?tag=lsmedia-8637-20&amp;asc_refurl=https:\/\/www.lifesavvy.com\/60298\/seven-tips-to-adjust-your-sleep-schedule-while-working-from-home\/\" target=\"_blank\" rel=\"noopener\" data-trxnetwork=\"az\">This melatonin option<\/a>\u00a0is highly rated and dissolves quickly, which makes for fast delivery. It\u2019s also helpful if you hate swallowing pills. And, when it comes to supplementing with melatonin, less is more. Start with 1mg tablets and work your way up as needed to avoid any daytime sleepiness.<\/p>\n<p>Related article :\u00a0<a href=\"https:\/\/www.sleepadvisor.org\/sleep-calculator\/\" target=\"_blank\" rel=\"noopener\">Sleep Cycle Calculator by Sleepyti.me<\/a><\/p>\n<blockquote><p><strong><span style=\"color: #ff6600;\">If you liked the article, do not forget to share it with your friends. Follow us on\u00a0<span style=\"color: #ff0000;\"><a style=\"color: #ff0000;\" href=\"https:\/\/news.google.com\/publications\/CAAqBwgKMLG0nwswvr63Aw\" target=\"_blank\" rel=\"nofollow noopener noreferrer\">Google News<\/a><\/span>\u00a0too, click on the star and choose us from your favorites.<\/span><\/strong><\/p><\/blockquote>\n<blockquote>\n<p style=\"text-align: center;\">For forums sites go to <span style=\"color: #ff9900;\"><a style=\"color: #ff9900;\" href=\"https:\/\/forum.buradabiliyorum.com\/\" target=\"_blank\" rel=\"noopener\">Forum.BuradaBiliyorum.Com<\/a><\/span><\/p>\n<\/blockquote>\n<blockquote>\n<p style=\"text-align: center;\"><strong>If you want to read more like this article, you can visit our <span style=\"color: #ff9900;\"><a style=\"color: #ff9900;\" href=\"https:\/\/en.buradabiliyorum.com\/technology\/\" target=\"_blank\" rel=\"noopener\">Technology category.<\/a><\/span><\/strong><\/p>\n<\/blockquote>\n<p><span style=\"color: black;\"><a style=\"color: #ff9900;\" href=\"https:\/\/www.lifesavvy.com\/60298\/seven-tips-to-adjust-your-sleep-schedule-while-working-from-home\/\" target=\"_blank\" rel=\"noopener\">Source<\/a><\/span><\/p>\n","protected":false},"excerpt":{"rendered":"<p>Over the last year, millions of people have transitioned to working from home. While plenty of perks come along with it (no commute!), it can also make it easier to fall into a poor sleep routine. If that\u2019s happened to you, these tips can help you get your sleeping habits back on track. Maybe you\u2019ve&#8230;<\/p>\n","protected":false},"author":1,"featured_media":202870,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"fifu_image_url":"https:\/\/www.lifesavvy.com\/p\/uploads\/2021\/03\/91878c66.jpg","fifu_image_alt":"#How to Maintain a Healthy Sleep Schedule When You Work Remotely","footnotes":""},"categories":[18],"tags":[140675,140678,140674,140676,140677],"class_list":["post-202869","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-technology","tag-circadian-rhythm","tag-how-to-maintain-a-healthy-sleep-schedule-when-you-work-remotely","tag-sleep-cycle-calculator","tag-slowly-adjust-your-bedtime","tag-the-sleep-foundation"],"_links":{"self":[{"href":"https:\/\/buradabiliyorum.com\/en\/wp-json\/wp\/v2\/posts\/202869","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/buradabiliyorum.com\/en\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/buradabiliyorum.com\/en\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/buradabiliyorum.com\/en\/wp-json\/wp\/v2\/users\/1"}],"replies":[{"embeddable":true,"href":"https:\/\/buradabiliyorum.com\/en\/wp-json\/wp\/v2\/comments?post=202869"}],"version-history":[{"count":0,"href":"https:\/\/buradabiliyorum.com\/en\/wp-json\/wp\/v2\/posts\/202869\/revisions"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/buradabiliyorum.com\/en\/wp-json\/wp\/v2\/media\/202870"}],"wp:attachment":[{"href":"https:\/\/buradabiliyorum.com\/en\/wp-json\/wp\/v2\/media?parent=202869"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/buradabiliyorum.com\/en\/wp-json\/wp\/v2\/categories?post=202869"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/buradabiliyorum.com\/en\/wp-json\/wp\/v2\/tags?post=202869"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}