How to Build a Better Sleep Routine for Remote Workers
Remote workers should keep work out of the bedroom, get daylight and a commute-like walk, set a shutdown ritual and keep regular hours so work does not bleed into the evening.
Boundaries
Do not work in or on the bed.
Light and movement
Morning daylight and a walk.
Shutdown
A short ritual that ends the work day.
Frequently asked questions
Can I nap?
A short early-afternoon nap is fine.
What about evening emails?
Switch off notifications an hour before bed.
Sources
- Chang AM, et al. Evening use of light-emitting eReaders negatively affects sleep, circadian timing, and next-morning alertness. PNAS 2015;112(4):1232–1237. PubMed
Links go to PubMed searches for the paper title or to the official guideline or regulator page. Standards and regulations are revised, so check the current edition before relying on them. Mattress and pillow research is limited; treat findings as a starting point.
Keep reading
Sleep Habits and Routines: Evidence-Based Guide
Caffeine, exercise, meals, screens, shift work and travel: what the evidence says about habits that help or hurt sleep.
Read more →Sleep healthHow to Build a Better Bedtime Routine
A simple 30-minute wind-down routine built on light, screens, temperature and relaxation, with the research behind it.
Read more →Free toolSleep Routine Builder
Build a printable evening and morning routine from your wake time, sleep need, caffeine, meals and exercise.
Use the tool →HabitsHow to Prepare Your Bedroom Before Bedtime
A 10-minute bedroom reset: cool the room, dim lights, close blinds, tidy and set the bed.
Read more →This article is general information, not medical advice. If you have persistent pain or sleep problems, please speak to a doctor.
Related reading
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