This month’s subscriber question, comes from Vish:
“I used to work in an office five days a week, but now I work from home almost all the time. I’ve noticed more sleep and energy issues in the past year or two. Could this be due to not getting outside as much since I’m no longer commuting?”
My Answer:
As we keep exploring how light affects our health, several subscribers have asked whether their sleep issues could be tied to changes in light exposure now that they’re working from home more often. It’s a relevant question in our post-pandemic world, where remote work has become a part of daily life for so many.
And it’s a valid concern. The shift from a structured office environment to a home-based setting can often disrupt daily routines, including light exposure, which can significantly affect sleep quality and energy levels. While Vish’s issues may involve other factors, if light exposure is playing a role, here are my suggestions for tackling this challenge:
Recreate the Commute Experience
One of the first things we lose with WFH is the daily commute, which naturally offered exposure to daylight along with other subtle but valuable benefits.
- Morning walks: Start your day with a brisk walk outside before work. Aim for at least 15–20 minutes of sunlight exposure, as this is a fantastic way to signal to your body that it’s time to be alert.
- Fictional commute: Even better, create what I like to call a fictional commute. Even spending 5–10 minutes outside before and after work is far better than staying indoors all day. It also helps you create a separation between work and home.
- Midday breaks: Step outside during the day, even if just for a few minutes. If you have a garden or balcony, spend some time there, or take a short walk around your neighbourhood.
- Also read last week’s post on getting enough daylight exposure if you haven’t already.
Optimise Your Home Workspace
A well-designed workspace is crucial for productivity and wellbeing, especially when it comes to light exposure.
- Positioning for natural light: If possible, set up your workspace near a window to take advantage of daylight. This can help improve your mood and energy levels.
- Use bright, cool-toned lighting: If natural light is limited, consider using bright, cool-toned LED bulbs in your workspace during the day. These mimic natural light and create an alert atmosphere. Alternatively, invest in a lightbox designed for combating SAD – see below.
Be Mindful of Evening Light Exposure
While maximising daytime light is essential, managing your light exposure in the evening is just as important for improving sleep quality.
- Implement a wind-down routine: Transition into a relaxing evening routine. Set a timer to remind you to turn off bright lights and screens at least an hour before bedtime.
- Dimmable warm lighting: Use warm, yellow-toned, dimmable lights in the evening to create a calming atmosphere. This helps signal to your body that it’s time to wind down.
- Limit screen time: Swap evening screen time for other relaxing activities like reading, taking a bath, or light stretching. If screens are unavoidable, enable blue light filters or wear blue light-blocking glasses.
- For more tips, explore this recent post on managing artificial light exposure.
Incorporate Light Therapy
For those struggling with seasonal affective disorder (SAD) or sluggishness during darker months, light therapy can be a game-changer.
- Light therapy boxes: Consider investing in a light therapy box to use in the morning or on darker days. These devices simulate natural sunlight and can improve mood and energy levels, particularly during winter.
Breaking Unhealthy Habits
If you’ve also noticed sleep issues or a decline in your wellbeing since transitioning to remote work, it’s worth examining unhealthy habits that may have crept in unnoticed. The biggest culprits I see are:
- Rarely leaving home
- Poor posture and bad desk setup
- Lack of movement or prolonged sitting
- Spending excessive time on screens
- Blurred boundaries between work and home life
- Struggling to disconnect from work
- Poorer eating habits
- Reduced human interaction
All these factors can contribute to a recipe for health issues. As humans, we naturally gravitate toward comfort, but comfort and convenience often come at the expense of our wellbeing. That’s why creating intentional, healthy habits is so important – especially when we’re left to our own devices and relying on self-discipline while working from home!
If you’re experiencing a decline in your health and wellbeing since working from home more, I can help you get back on track. My coaching programme is designed to build small, sustainable habits that create lasting improvements over time. Get in touch to learn more.
Kate x
