If you work remotely, you know how hard it can sometimes be to set boundaries to get quality rest. With the desk just across the room from you, working late into the night is tempting, but that doesn’t promote quality rest! According to Forbes, 32.6 million Americans will be working remotely by 2025. If you’re already working remotely, you might be wondering how you can have a productive day and still have a restful night.
This article will tackle that dilemma, providing you with tips and tricks so you can remain productive without losing out on some quality shut-eye. We’ll look into how to set boundaries, create the best environment for sleep, keep a consistent routine, and also use helpful relaxation and stress-relieving strategies. If you’re ready to dive in, let’s begin with the first and, arguably, the most important tip: how to set boundaries.
Tip #1: Set Boundaries Between Your Work and Personal Life
Many people think that working from home is the dream, but it can easily become challenging if you are unable to set boundaries between your work time and your own personal time. Studies show that people who work from home have difficulty setting boundaries, but when they are set, there is a positive correlation to sleep quality (Source: PubMed).
When you set boundaries, it’s more than just setting your hours for work but also ensuring you have a workspace and a personal space. If you can, try to set up your own designated workspace, whether it’s a separate room or a corner of the house. You can also make it ergonomic to ensure it’s cozy and supportive of your health. And, if you can, never work past a specific time so you stick to a regular schedule.
When it comes to breaks, you should set aside time for a short walk or stretch throughout the day. Some people say that fewer breaks are helpful while working at home because of all the freedom you have to create your own environment free of the office’s distractions, while others say the opposite (Source: PubMed). Regardless, listen to your gut and make decisions that help you separate work from your personal life, especially when five o’clock hits!
Tip #2: Protect Your Bedroom and Make It Supportive for Rest
If you can help it, it’s best to create a conducive sleep environment, meaning that you shouldn’t work where you sleep. For some people, this is about avoiding laying on the bed while they work on their laptops, but others might need to be in a separate room. Your sleep is sacred and critical to your health, so you need to prioritize protecting your space for sleep. Using one’s bedroom as a workspace without proper ergonomic support can lead to discomfort in the wrists, hands, neck, and back (Source: PubMed).
That means ensuring that your space if you work in your bedroom at a desk, is decluttered. Make sure your computer is shut off when the time comes to rest. Create a calming atmosphere, whether that’s lighting some candles, meditating to some light music, or choosing comfy bedding that makes you want to fall asleep every time you lay on it. You can also use blackout curtains and white noise machines, if needed, to help with creating a proper environment for rest.
The absolute best way—if possible—to protect your bedroom so you sleep well is to limit screen time entirely. It might not be possible, especially for those who have a studio apartment, but studies show that limiting screen time can help limit your chance of developing a sleep disorder or falling asleep after midnight (Source: PubMed). So, if you focus on these suggestions to create an ideal bedroom setting, you’ll protect your rest and remain productive during the day, too!
Tip #3: Maintain a Consistent Daily Routine
One of the best things you can do to protect your productivity and sleep health is to stick to the same routine every day. It may seem tedious, but it absolutely works! Some studies show that working from home or remotely can lead to less productivity, but if you keep to a schedule, you can utilize your energy well throughout the day. That means getting up at the same time and starting work at roughly the same time every day.
You should also end work at the same time and go to bed around the same time every night. Remote workers often might be more inclined to fall asleep later because of their use of computers throughout the day, primarily if they work overtime and late into the night. Instead of allowing this to happen, try to stick to a consistent schedule. You can engage in wind-down activities to help you relax after your work day is done, too, to encourage a more restful end to your daily routine.
In the morning, you should also engage in a routine that energizes you and gets you ready for the day. Sticking to a schedule consistently can help you remain productive and energized while getting quality rest. However, if you are a freelancer, you might benefit from capitalizing on your most productive hours of the day based on your chronotype, as some people work best in the morning, afternoon, or at night (Source: PubMed). No matter what you choose, make sure it is consistent and formulated to fit your needs!
Tip #4: Incorporate Healthy and Stress-Relieving Habits
Finally, the last tip we have for you is to engage in healthy and stress-relieving activities. This could include exercise, meditation, or other healthy habits. Did you know that people who work from home typically exercise less than others who work outside the house? It’s unfortunate but true. However, if you make time for exercise every day, this can help you keep to a regular schedule and feel your best because working out regulates your hormones and energy levels.
The best thing to do is to get up and get a daily dose of sunshine in right away in the morning. Light therapy is fantastic for your circadian rhythm! You can go for a walk, sit in the sun for a minute, or lift weights. When you prioritize healthy habits, you’ll feel your best and support your energy levels and sleep. You should also avoid stimulants before bed, typically after lunch. All it takes is little activities that you can add to your daily routine, and you’ll be able to promote your productivity and overall rest!
Before bed, you might even want to try meditation or breathing exercises to relax yourself. These can be as simple as the 4-7-8 breathing technique, or you can listen to a meditation podcast. No matter what you prefer, incorporating some healthy habits and stress-relieving practices can improve your productivity and help you sleep better.
What Will You Do to Encourage Productivity and Quality Rest?
With these four tips, you’re sure to find new methods to increase your productivity and quality rest. As long as you’re caring for yourself and finding ways to protect your energy, that will lead to improvements in your overall health. We hope that this article was informative and that you learned something new! What tip will you implement in your daily routine?
