How to Smash Insomnia While Working from Home?

Topics: Work from Home, Insomnia, insomnia symptoms

Most of us have learned to work remotely in recent years because of the COVID-19 virus. We have been staying home to promote social distancing and reduce the risk of transmission.

How to Smash Insomnia While Working from Home

Unfortunately, the pandemic has created a serious scenario and forced people to distance themselves from their loved ones. But, for many, the work-from-home situation has led to an unintended side effect that is insomnia or sleep loss. 

Insomnia refers to the inability to fall or stay asleep through the night. It was a common sleep disorder even before the onset of COVID-19, but the number of patients suffering from this problem has significantly increased since the pandemic began. The stress and worry about the pandemic is one plausible reason for the sleeplessness, and the novelty of working from home is another. 

Because of the undefined work hours, considerable changes in routines, and decreased activity, people are reporting problems in catching 7 to 8 hours of required rest. Additionally, the anxiety generated from kids being at home, increased work pressure, and fear of getting sick is also worsening the situation. So, to help people in dealing with insomnia during the work from home scenario, we have some tips. Follow them to attain a good night's rest.

Tips to sleep better while working from home

Because of the pandemic, people are cooped up inside their homes and cannot get the necessary help from professionals. So, here are some tips from experts on how to smash insomnia. Have a look:

1. Get a work table

Winters can make people lazy and more likely to stay in bed, bundled up under their blankets. They might sleep, work, and eat in their bedrooms during the work from home scenario. It is not good as it can confuse your brain regarding the bed’s utility.

If you work in your bed, your mind might start associating it with activity. As a result, it may happen that when you are trying to sleep, your brain stays alert and sleep evades you. Thus, getting a table for doing office work and reserving your bed only for rest is recommended.

2. Walk in the sunlight

One of the most recommended and simple methods of treating insomnia is to get some sunlight. Taking a walk in the bright yellow light before starting work or drinking your morning tea on your balcony might help. It is so because sunlight resets your inner clock and circadian rhythm to produce melatonin during the day and not at night.

3. Stick to a routine

When you are going to the office regularly, you are forced into a routine. You have to perform regular tasks like eating, showering, waking up, commuting, and going to bed at set times. However, in the work from home scenario, your routine can get disturbed.

You might get up right before it's time to start work and sit before your laptop screens without even brushing your teeth. It is not ideal as doing so can disturb your body's internal clock, because of which your sleep hours can get affected. So, it is necessary to follow a routine whether you are going to the office or working from home.

4. Cut back on the news

For getting a good night's sleep, it is recommended to not watch the news, especially during the nighttime. It is so because our brain is not wired to handle the constant headlines and disturbing stories.

Watching upsetting news right before going to bed can constantly ring alarm bells in your brain when you should be feeling ready to drift off. It can prevent you from getting a good night’s rest.

5. Don't take daytime naps

When you are going to the office regularly, you don't get time to rest during the day. So, it is better not to develop the habit of daytime naps only because you have the liberty to work from home for the time being.

If you took a nap in the daytime and stayed asleep for a long while, it might throw off your sleep cycle. As a result, you will find yourself tossing and turning in your bed at night time and feeling sleepy during the day.

6. Limit caffeine consumption

Many people are in the habit of drinking coffee when working. During the work from home scenario, you should make sure to limit your coffee consumption after late afternoon as caffeine throws off your sleep cycle.

You should control the urge to have one more cup of coffee to keep up with the work. It is so because caffeine is a stimulant that boosts your energy levels and refreshes your mind and body. So, it can affect your sleep quality.

7. Try Meditation

While working from home, you lose the chance to interact with others, which can take a toll on your emotional and mental health. Taking out 10 minutes from your day to meditate can be an effective way to deal with this problem. It is so because meditation strengthens the connection between your feelings, brain, and body. Also, it lowers stress hormones and improves sleep.


Working from home can take a toll on your physical and mental health. Because of the changing routine and increasing work pressure, your sleep quality can get affected. Thus, you are recommended to follow the tips mentioned above to better deal with insomnia. However, if the condition persists for weeks and is not getting any better by following these tricks, then you should seek help from a sleep expert.

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