April 20, 2020 2 min read

Has quarantining ruined your sleep schedule? We’re right there with you. It’s not easy sleeping in the same place as work, recreation, and family time. So we’ve written down 5 ways to keep a proper sleep schedule when working from home. 

Plan, plan, plan

This one’s easier said than done, but if you can plan your schedule ahead of time, you'll have an easier time adjusting to a normal sleep schedule. Write down daily to do list: set work times, prioritize work tasks, lunch breaks, etc. When you get the hang of a daily plan, move on to planning weekly schedules. Creating a written guide can help you separate the activities in your day, making it easier for you to designate different spaces in your home for each activity. 

Have consistent meal times

Changes to our eating routine can have major impacts on our circadian rhythm. If our meals are inconsistent, our internal clock will follow suit. This means that we might have more energy in the late hours and feel overwhelmingly tired in the mid-morning. Keeping a consistent meal routine will help with your body’s ability to stay on a regular sleep schedule. 

Draw a line between personal and professional 

Working from home can have it’s perks, but it has its downsides and can derail our wake and sleep cycle. To avoid this, have separate personal and professional spaces in your home, and set a specific time frame in which you work. 

Limit the light time

Being stuck inside for a majority of our days means most of us are upping our screentime. It’s tough, but try to avoid excess screentime, especially in the evening. Generally, we should avoid all screens at least an hour before bed. Can’t seem to force yourself to stay away from your phone? There are tons of apps that help you stay away from your phone likeForest andMoment. If you can’t fully commit to no phone time, most modern phones have “dark modes” or blue light filters that don’t cause as much strain on the eyes. 

Take a break

Limited physical and social interactions take a massive toll on our sleep routine. The stress, loneliness, and potential boredom can affect the way our bodies and minds function throughout the day and hinder sleep consistency and quality. An easy solution is to make time for recreational activities throughout the day. Maybe walks, yoga, arts and crafts, or even just video calling your friends. Never underestimate the importance of self-care!

Getting back to a normal routine when most aspects of your life seem new is tough. So it’s definitely normal to feel a bit disoriented, and that’s okay! These tips will help you create a new normal and hopefully get you back to a better sleep routine!


  1. https://www.theselfemployed.com/gig-economy/working-from-home-expect-sleep-trouble-heres-how-to-handle-it/
  2. https://www.forbes.com/sites/ashleystahl/2020/04/06/5-habits-for-a-morning-routine-if-you-work-from-home/#13ef2283e424
  3. https://www.cbc.ca/news/health/covid-19-insomnia-1.5521402
  4. https://www.randstad.ca/job-seeker/career-resources/workplace-culture/how-to-start-a-morning-routine-when-you-work-from-home/
  5. https://www.bustle.com/p/how-does-working-from-home-affect-your-sleep-pattern-22638920

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