Technology has made the world shrink virtually as we can communicate with people across the globe within seconds through the click of mouse or phone button. In the current situation where many parts of the world are under lockdown due to Covid-19, work from home is the only way to keep the world’s economy breathing.
Work from Home (WFH) has been proven to be beneficial to employees as it gives them flexibility in managing their work and time, saves money on fuel as they cut down on travelling, and increases productivity. Like all good things this facility also comes with certain downsides, the main being its impact on sleep and overall health.
There are some things or habits that most of us do knowingly or unknowingly when we are working from home and these habits in combination affect our sleep-wake cycle. Studies suggest that an average 7-8 hours of continuous sleep is essential for a healthy mind and body. Listed below are common patterns observed in people who WFH and face issues with sleep.
The main problem with WFH is the absence of a professional environment. Here are some tips that you can adopt to create an environment and a routine to help demarcate your time clearly between personal and professional life.
Create workplace environment at home: You can create a professional work environment at home by following these tips:
Switch to healthy food: Stock up on healthy snacks that are high in fiber and protein and low in carbs. For example, mixed nuts, fruits, protein bars, eggs etc. Prepare for your meals beforehand so that you can cook in minimum time (cut veggies previous night or cook before office time). Limit coffee intake to 2 cups during the day.
Take scheduled breaks: During the day take 10-15 min break every 2 hour and 30 mins for lunch. Do stretching, relax your eyes, take a walk, or any other activity to get out of the chair.
Use technology for the better: Get blue light filters for your systems to protect your eye. Use the “Do not Disturb” setting when you are away from desk and set auto-reply messages for people who contact you after office hours.
Create a routine: Your daily routine must include 1 hour of physical exercise, healthy meals on time, and restrain from all electronic gadgets during bedtime. This routine will get your circadian cycle in sync.