How to achieve a well-balanced work from home experience

13 Apr 2021

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

Your sleep

  • 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.