Sleep Routine Tips for Hybrid Workers

More than half (58%) of working adults in America have hybrid work options available to them. The widespread stay-at-home orders during the early days of the pandemic catapulted the need for remote workers. Many employers maintained those remote programs to reduce overhead and provide optimal flexibility for their employees.

Sleep schedules can be tricky when you’re splitting your work hours between your house and the office. Check out these sleep routine tips for hybrid workers to help you get the rest you deserve.

What Is a Hybrid Worker?

A hybrid worker is someone who works partly from home and partly from the office. This is a compromise between complete remote jobs and in-person jobs. Hybrid works span all industries, and these positions have become increasingly common over the last three years. As long as each employee can balance their schedule well, they can enjoy the perks of working from home and the resources from being in the office.

Why Sleep Routines Are Essential for Good Mental Health

Your brain works hard throughout the day to keep your fingers typing, your eyes blinking, your legs moving, and everything in between. This doesn’t leave a ton of time to process stress and other emotions. When you sleep, your brain has more energy to dedicate to your mental health.

This is why you may feel less stressed after a good night of sleep. Your mind has categorized the events from the day and neatly packaged them for you to process.

A solid sleep routine can alleviate depression, anxiety, feelings of hopelessness, overwhelm, and much more. We have an entire guide dedicated to this because we know the value of a good sleep routine: How to Get Better Sleep for Better Mental Health. You could see a positive mood shift just by getting better rest at night.

How to Maintain a Good Sleep Routine as a Hybrid Worker

If your hybrid work setup is constantly changing your schedule, your sleep is likely to suffer. Here are some tips to help you take back control of your sleep routine:

  • Keep the same sleep routine regardless of where you’re working the next day. You may be tempted to stay up a little later if you know you’re working from home the next day, but that throws off your body’s routine. The more consistent you are, the easier it will be to fall and stay asleep.
  • Avoid thought-provoking tasks at least 30 minutes before bed. This includes checking work emails, responding to texts, watching enticing movies, etc.
  • Do not use your phone before bed. The light from your phone screen can keep your brain working longer than it needs to. Stop scrolling for at least 30 minutes before you fall asleep to let your mind wind down.
  • Establish a morning routine that you look forward to. Prepare your favorite breakfast the night before, or get a coffee creamer you can’t wait to drink in the morning. Find something that will motivate you to get out of bed and start the day.
  • Avoid eating or drinking late at night. This can prevent late-night bathroom breaks that interrupt sleep.
  • Be aware of how drive times will affect your morning routines. Give yourself enough buffer time to not feel rushed before you drive to work.
  • Set clear boundaries between your work and personal life. Establish a cutoff time for work, even if you’re working from home on that day. Commit to working during a designated time, and relax/unwind after that. This will help you “turn off” your brain for the night more easily. Check out these Work/Life Balance Tips to learn more.

Make your sleep a personal priority. It is imperative to maintain. If you’d like additional support for your mental health, contact CNLD Testing & Therapy at (734) 994-9466.