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How does teleworking affect sleep?

01 Oct 2021

A few years ago it was perhaps necessary to explain what teleworking consisted of. With the times that run, this is dispensable, since the vast majority (at some point in their lives or during the pandemic) have had to adopt this way of working from home.

Although very convenient for some and boring for others, the truth is that teleworking is like anything else, and it has its great advantages and also many disadvantages, especially in what concerns us: Rest.

Advantages of teleworking

We don't like to be a party pooper, and you have to look at the positive side of things: telecommuting can be a wonderful opportunity for many people (myself included).

Whether what you do is work or study from home, we have all experienced the power advantage wake up a little later and save time transport, which can be used for other things, such as housework, homework and in most cases, sleep.

You can also reach a greater degree of family conciliationIf you distribute your time well and are able to balance your personal and work life well.

Dangers of remote work

But not all are good things. Remote work can bring disadvantages for physical and mental health in our day to day.

The main annoyances The ones that people have complained about are: 

  1. Muscle, back and neck pain due to poor posture and long hours sitting.
  2. Headaches and eyestrain by the constant lights of the screens.
  3. Stress and deterioration of mental health, for not leaving the house often and the fear that their work will not be valued due to the lack of supervision.
  4. Loneliness and lack of interaction and contact with other people.
  5. AND digestive upset due to lack of physical activity.

All this, although it does not directly affect rest, is closely linked to it, since a bad physical or mental state is very harmful when going to sleep, because they interrupt and make it difficult.

Something that does directly affect better or worse sleep are the boundaries between work life and home life. It is crucial to establish where work hours begin and end to make way for free time. Just as it is extremely necessary to delimit the place where you are going to work and the place where you are going to sleep.

How to remedy this situation

Regarding the aforementioned, the brain is an organ of customs: If you are used to working from the sofa or bed and at any time of the day, you will not be very clear where you should sleep and at what time it will stop working. It is very important that, even if there is little space in the home, a corner is set aside exclusively for work and leave the places where you rest calm. Thus, when your brain lays on the bed, it will know that it is time to disconnect, and when it sits at the desk, that you have to get going.

They must also be create schedules that clearly show the hours that you will and will not work. You should try not to look at email and other means that you work with outside of the established hours for it (yes, workaholics, I know, it is difficult).

As for body aches, the ideal would be invest in quality furniture, such as ergonomic chairs and adaptable to each type of person, good mattresses or even adjustable desks so you can work standing up from time to time. It is also essential take breaks and take a walk around the house, and if possible, leave at the end of the day to take the air. Implement a stretching routine in the morning and before sleeping, in addition to some of the breaks it can also be beneficial.

For the eyes, if glasses are used it would not hurt use blue filter crystals to reduce the effect of lights and screens. We also recommend some application that regulates the light of computers as the computer extension F.lux (It turns more yellowish as the light from the outside goes off), although many devices already implement this option.

Work, but also rest.

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