Sleep News

7 Expert Tips to Turn Your Lockdown Sleep Habits Around

29 Jul 20204 min read

We asked 1,130 Brits to tell us how working from home (WFH) has impacted their sleep. Our study revealed that a shocking 73% admit their sleep is worse, thanks to lockdown.

Explore our findings and see how working from home has affected the UK’s sleep. Plus, learn how to turn your lockdown sleep habits around with tips from chartered psychologist, Andrew Bridgewater.

73% of Brits can’t sleep while WFH

Our study uncovered that a huge 73% say their sleep has been damaged by newly working from home – that’s three in four Brits affected.

How is the UK sleeping while working from home?

Read on to find out why Brits can’t sleep and learn what you can do to solve your sleep problems.

Top 7 reasons why Brits can’t sleep

We asked over 1,000 Brits to say explain why their sleep is affected by WFH.

Most people can’t sleep because they no longer have a routine. Other problems included being unable to switch off from work, pandemic worries, plus stress from managing work and childcare.

Why can't the UK sleep while working from home?

We spoke to chartered psychologist, Andrew Bridgewater for his advice on what you can do to break your lockdown sleep habits.

1. Keep your phone, tablet and computer out of the bedroom

Lack of routine is the biggest reason that Brits can’t sleep while working from home, according to our study (23%). The best way to get back into a routine is to clearly differentiate working hours from non-working hours.

If you struggle to do this, keep your phone, table and computer out of the bedroom. Stay logged off until the following day.

You should also develop a good bedtime routine – take a bath, read a book and quieten the mind.

2. Use a separate and tidy workspace to reduce stress

Our study revealed that one in five (19%) won’t sleep because they can’t switch off from work. To break this habit, use a separate and tidy workspace, as this helps to reduce stress and create separation.

Don’t be tempted to check your phone or emails during the night. Although, this shouldn’t be a problem if you keep technology out of the bedroom.

3. Practice yoga or meditation to help with anxiety

Unsurprisingly, a further one in five (18%) Brits can’t sleep because they’re worried about the impact of coronavirus. If you’re feeling worried, practice meditation, yoga or some other form of mental relaxation to quieten the mind.

Another tip is to ‘ground’ or ‘earth’ yourself once a day by walking or standing barefoot on grass.

If coronavirus anxiety is affecting you seriously, contact a health professional or get help from the NHS. You can also find financial assistance from the Money Advice Service.

4. Take just a 20-minute nap to relieve stress

Our study shows that 15% can’t sleep because they’re stressed from managing the home, work and childcare. To relieve stress, grab a 20 to 30-minute nap during the day when you can. Don’t nap for any longer as this may inhibit a good night’s sleep – set a timer on your phone to make sure.

If you enjoy a glass of wine after putting the kids to bed, you should also moderate your alcohol intake. It might help you sleep initially, but quality of sleep is significantly impaired by alcohol.

5. Avoid exercise three hours before bed

14% revealed that they aren’t active anymore while working from home, so struggle to sleep at night. Try exercising every day to tire your body out for bed. Try not to exercise three hours before bed, though, so your mind and body can settle down. Want to find out more? Read our guide on the relationship between sleep and exercise.

6. Keep a pen and paper beside your bed

We found that 7% are kept awake by nightmares related to coronavirus. To help fight bad dreams, keep a pen and paper next to the bed, so you can make a note if something occurs to you and take it out of your head.

7. Sit in a supportive chair with your arms resting at 90 degrees

Working at the dining table (or even from bed) has caused problems for Brits while WFH. 4% admitted they can’t sleep as they’re in pain, caused by poor posture from sitting incorrectly all day.

To improve your posture, get a supportive chair and ensure your arms are at 90 degrees to your body when typing. Ensure your desk and screen are at a comfortable height, or you could try a standing desk if you fancy a change.

Get up from your chair every 45 minutes to stretch and take a little walk to relax your mind and body during the day, so you can get a better rest at night.

10 ways to create the perfect WFH set up

We also spoke to five HR and business professionals to show you how to create the perfect WFH set up. Explore our visualised findings below.

10 ways to create the perfect work from home set up

Discover more sleep tips, advice and studies in the Mattress Online blog.