COVID-19 has likely turned your world upside down in more ways than one. If it means you’re now working from home, that could have another unintended consequence: poor sleep.
Given the fact that the pandemic and self-isolation can lead to anxiety and sleepless nights, suddenly having your professional life thrust into your home can make things even more unsettling.
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If that was possible.
And it could be impacting your sleep in a big way. If you don’t set work-life boundaries, your 9-5 can easily become a 24-hour stressor that can keep you awake, weaken your immune system, and leave you more susceptible to illness.
Keeping up with a daily routine can be very helpful. Getting up, showered, dressed, and active before work can help. Do your best to construct and plan your day as if you were in the workplace. Stay away from your phone and other devices that can suck you back into work.
Keep your workspace out of your bedroom if possible. The last thing you want is to have your work where you sleep. If you’re working in the kitchen or living space, pack up your materials at a set time each day so they are out of sight.
Take breaks. Coffee breaks walks around the block, or sitting on your balcony or porch can all help split the day up.
Having your workspace illuminated by natural light can also keep your sleep-wake cycle in check. At night, close blinds and dim lights a couple of hours before bedtime.
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Take a little time after work to think about your day and plan tomorrow before dinner. Give yourself some space to deal with anxieties and come up with strategies to deal with tomorrow’s challenges.
When you do settle into bed, get up if you can’t fall asleep within about 20-minutes. Go to another area and do a quiet activity, like knitting or reading, until you’re ready to return to bed.
You’ve got enough on your mind these days, don’t let your job invade your bed. Stick with a work routine that prioritizes sleep to build better health.
Mohan Garikiparithi got his degree in medicine from Osmania University (University of Health Sciences). He practiced clinical medicine for over a decade before he shifted his focus to the field of health communications. During his active practice he served as the head of the Dept. of Microbiology in a diagnostic centre in India. On a three-year communications program in Germany, Mohan developed a keen interest in German Medicine (Homoeopathy), and other alternative systems of medicine. He now advocates treating different medical conditions without the use of traditional drugs. An ardent squash player, Mohan believes in the importance of fitness and wellness.
