Working From Home? Here’s What It Could Be Doing to Your Sleep

Working from home offers real flexibility - but it also blurs the boundaries that once kept your days (and nights) in order. If your sleep has started to feel a little off, like you’re tossing and turning more, waking too early, or dragging yourself through the day, your work-from-home habits could be playing a bigger role than you think.

Where Did My Routine Go?

When you work from home, the natural structure of the working day - commuting, scheduled meetings, moving between spaces - disappears. Without these built-in cues, your body can lose its sense of rhythm. This can disrupt your natural sleep-wake cycle, making it harder to feel sleepy at night and alert during the day.¹ Over time, inconsistent routines can lead to shorter, more fragmented sleep.

Screens Are Stealing Your Sleep

Working from home often means more screen time - and not just for work. Whether it’s answering late emails on your laptop or unwinding with a series afterwards, this extra exposure can interfere with your ability to fall and stay asleep. The blue light emitted from devices can delay melatonin production, the hormone responsible for making you feel sleepy.¹ The result? You might not feel ready for bed when you should, even if you’re exhausted.

Your Bedroom Isn’t an Office (But It Might Feel Like One)

Without a dedicated workspace, many people working from home end up answering emails or taking meetings from their bed or bedroom. The problem is, this blurs the line between work and rest. Your brain starts to associate your bedroom with activity and stress rather than relaxation, which can make it harder to properly switch off at night.²

Why You Feel Tired… But Not Well-Rested

Spending the bulk of your day indoors, especially without stepping out between tasks often means less natural light and less movement overall. This combination can leave you feeling sluggish and low on energy during the day. While that might sound like a recipe for better sleep, it can actually lead to more restless nights and lighter sleep overall.^3,4 Without enough daylight exposure, your body clock struggles to stay on track.

Small Shifts, Better Sleep

The good news? You don’t need a complete lifestyle overhaul. Try to keep a consistent daily routine, even without a commute to anchor it. Get outside when you can - morning light is especially helpful. If possible, create a dedicated workspace away from your bedroom, and give yourself a screen-free wind-down period before bed.

If your sleep still feels disrupted after making these changes, especially if you’re waking frequently or feeling constantly fatigued, it’s worth looking into. Sleep is essential to your overall wellbeing. If something doesn’t feel right, speak to your doctor and take the first step toward better, more restorative sleep.

How Sove CPAP Clinic Can Help

Founded in 2008, Sove CPAP Clinic has grown to become a leading provider of respiratory and sleep services and products in Australia, with over 90 clinics nationwide. Our comprehensive clinical team includes Respiratory & Sleep Specialists, Sleep Technologists, and CPAP Consultants, ensuring you receive personalised care. All medical procedures, including sleep studies and lung function testing, are bulk billed to all Australians, with minimal wait time.

If you would like to speak to a Respiratory & Sleep Physician, book a bulk-billed sleep study, or seek advice for sleep apnea, you can reach us at 1300 76 29 39 or info@thecpapclinic.com.au.

ALWAYS FOLLOW THE DIRECTIONS FOR USE. CPAP is used for Obstructive Sleep Apnea treatment. When considering whether a sleep study or CPAP is right for you, speak to your doctor. Medicare criteria and T&Cs apply.

References:

1. Health, Main Line. “How Spending More Time at Home Can Interrupt Healthy Sleep Habits.” Main Line Health, 6 Apr. 2020, www.mainlinehealth.org/blog/healthy-sleep-habits-at-home.

2. Dunkley, Claire. “How Working from Home Impacts Your Sleep.” Ecosa.com.au, Ecosa, 21 June 2020, www.ecosa.com.au/blog/post/how-working-from-home-impacts-your-sleep.html. Accessed 23 Apr. 2026.

3. “The Indoor Generation - Nextcare.” Nextcare, 13 Aug. 2024, www.nextcarehealth.com/news/the-indoor-generation/.

4. “Health Consequences of Staying Indoors Too Much.” Vinmec International Hospital, 2024, www.vinmec.com/eng/blog/health-effects-of-staying-at-home-too-much-en.