COVID has blended the work and home space. The morning commute is a quick walk across the hall, bedrooms are offices, living rooms are conference rooms and kitchens are the cafeteria or “water cooler” areas.
It is tempting to bring our laptops into bed with us, as we spend many hours among blankets and pillows, where we feel most comfortable. These new working arrangements disrupt our routines and affect our psychological balance.
Researchers have found that since the onset of COVID the rates of insomnia, generally defined as trouble falling or staying asleep, have greatly risen.
What’s so disruptive about working in bed?
One of the key principles of neuroscience is that nerve bodies that fire together, wire together. When we make a habit of doing work in bed, we program our brains to associate the stresses of work with the place we sleep. Thus making it more difficult to fall asleep in bed.
Then our brains identify the bed with a place to “toss and turn” and to stay awake.
Working in the bedroom causes us to bring our anxieties into bed. Instead of our bed being a sanctuary for sleep, it becomes a symbol of persistent wakefulness. We may be exhausted, but we fail to stay asleep in bed.
Here are tips that can help normalize the work-at-home disruptions to get a good night sleep:
- Structure your day: Keep a regular routine and plan your activities, such as waking up, eating, showering at a set time. Try to create a schedule that matches your pre-COVID schedule.
- Avoid working “after hours” Separate work hours and work activities form home hours and home activities.
- Designate your bed as a place for sleep: Create a designated space for office work and keep electronics out of the bedroom.
- Keep physically and mentally active: Go for a walk, exercise, read a book, play a game, stay connected to friends and family.
- Practice portion control: Limit amount of media involvement in order to minimize anxiety.
The consequences of poor sleep are well-documented, and include diminished focus, weight gain, and higher risk of disease, anxiety and depression.
If you have any questions or need additional help, reach out to a professional that works with Cognitive Behavior Therapy (CBT-I). You owe it to yourself to perfect your sleeping habits. Then you can wake up feeling strong, clear-headed, and ready to take on the world.
