Pandemic and remote working
The global pandemic has turned our lives upside down- lockdowns, travel restrictions, remote working and psychological distress experienced by many. Disruptions to daily patterns include disturbed sleep, increased screen-time, reduced physical activity and diminished levels of light received throughout the day. These factors can take a toll on your health and wellbeing.
What measures can you take to improve your energy levels, sleep and overall wellbeing?
Your light exposure
- Get as much bright and natural light as possible in the mornings right after you wake up
- Increase the time spent outdoors
- Reduce light intensity in your living environment at least 2 hours before bedtime and change the evening light to warmer shades of colour
- Avoid screen-time 2 hours before bedtime
- Maintain consistent sleep-wake timings throughout your workdays and days off
- Establish a wind-down routine to get ready for bed. Successful strategies involve reading, meditating, doing mundane tasks (e.g. brushing your teeth)
- Keep “bed” associated with sleep and not with daily activities such as working
- Avoid oversleeping. The common signs of oversleepers include feeling groggy, irritable and having a hard time concentrating
- Avoid long naps or napping later in the day
- Avoid excessive consumption of caffeinated beverages, especially in the latter part of the day
Your work hours
- Maintain regular work hours to separate the work and relaxation time
- Keep a To-do list. This will help you stay organised and on track throughout the day
- Schedule time for breaks. Take a walk, stretch the legs to keep the circulation moving
- Setting ground rules for people sharing your living space can be beneficial
- Keep a dedicated workspace. Ideally, it should be close to the window or surrounded by good lighting
- Pay attention to the ergonomics
LYS is here to help you create a healthy routine, achieve a night of restful sleep and get enough light throughout the day. Learn more how LYS can help with WFH.