{"id":7506,"date":"2021-04-08T09:39:01","date_gmt":"2021-04-08T16:39:01","guid":{"rendered":"https:\/\/zomasleep.com\/blog\/?p=7506"},"modified":"2023-08-18T09:32:45","modified_gmt":"2023-08-18T16:32:45","slug":"working-from-bed","status":"publish","type":"post","link":"https:\/\/zomasleep.com\/blog\/working-from-bed","title":{"rendered":"Swapping the power suits for PJS: How clean is your bed?"},"content":{"rendered":"<p><span style=\"font-weight: 400;\">Remote working is not a new concept, however since the start of the coronavirus pandemic it has been one that millions of Americans have had to adapt to, and that some plan to stick to forever.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Working from home has complications, but also has perks such as not having to sit in uncomfortable suits or uniforms, saving a fortune on commuting and employees can work in a comfortable space. However, when wanting to explore how working from home has been for many Americans, we quickly discover this in fact meant working very comfortably indeed &#8211; after surveying 2,347 US residents we found a fifth (21%) of those working from home work from their beds.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">We decided to investigate working from home habits after recent national data showed that the number of US employees working from home five days a week or more has increased by over 150% since the start of the coronavirus pandemic.*<\/span><\/p>\n<p><span style=\"font-weight: 400;\">The results from the poll were shocking, and despite knowing <\/span><b><i>some<\/i><\/b><span style=\"font-weight: 400;\"> workers would be sitting on their mattresses whilst sending their emails, we were amazed to discover just <\/span><b><i>how many<\/i><\/b><span style=\"font-weight: 400;\"> people are doing just that.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">In response to the findings, we can share that our sleep experts have determined that this will result in a variety of issues, including some pretty unhygienic environments.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Our research found that it\u2019s extremely unhygienic to work-from-bed (WFB). Internal research found that on average bed sheets collect around 5.9 million bacteria per square inch after two weeks without washing***, and if people are spending an extra eight hours in their bed each day, this could double to around 11.9 million, which is 239 thousand times more bacteria than what is found on the average toilet seat****.<\/span><\/p>\n<p><img decoding=\"async\" loading=\"lazy\" class=\"aligncenter size-full wp-image-7560\" src=\"https:\/\/zomasleep.com\/blog\/wp-content\/uploads\/2021\/04\/Zoma-Sleep-Working-From-Bed-Infographic-1.png\" alt=\"Working From Bed Infographic\" width=\"880\" height=\"2000\" srcset=\"https:\/\/zomasleep.com\/blog\/wp-content\/uploads\/2021\/04\/Zoma-Sleep-Working-From-Bed-Infographic-1.png 880w, https:\/\/zomasleep.com\/blog\/wp-content\/uploads\/2021\/04\/Zoma-Sleep-Working-From-Bed-Infographic-1-132x300.png 132w, https:\/\/zomasleep.com\/blog\/wp-content\/uploads\/2021\/04\/Zoma-Sleep-Working-From-Bed-Infographic-1-451x1024.png 451w, https:\/\/zomasleep.com\/blog\/wp-content\/uploads\/2021\/04\/Zoma-Sleep-Working-From-Bed-Infographic-1-768x1745.png 768w, https:\/\/zomasleep.com\/blog\/wp-content\/uploads\/2021\/04\/Zoma-Sleep-Working-From-Bed-Infographic-1-676x1536.png 676w\" sizes=\"(max-width: 880px) 100vw, 880px\" \/><\/p>\n<p><b>Key findings from the WFB survey include:<\/b><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Less than a quarter (24%) would consider themselves as \u2018very happy\u2019\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Two fifths (41%) do not wash their bedding more frequently, even though they spend more time in bed\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Over half (55%) stated they suffer with neck, back, and shoulder pain<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">WFB could lead to 11.9 million bacteria*** on their bed sheets in just two weeks, which is 239,240 times the amount on a toilet seat****<\/span><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\"><br \/>\n<\/span><span style=\"font-weight: 400;\">Aside from less sleep, there are many further complications and health issues which can manifest due to the result of working from a bed, including postural pain, increased stress levels, and concentration and performance issues.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">As such one of the most prevalent issues of WFB is a person&#8217;s exposure to blue light, as the increased contact with blue light, especially in the evening, suppresses melatonin production, the hormone responsible for helping a person fall asleep.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">It was also found that <\/span><span style=\"font-weight: 400;\">the respondents who WFB had a staggering 56 minutes less sleep a night than those who work from a remote setup outside of the bedroom.\u00a0<\/span><\/p>\n<p><b>To help you avoid any of the above complications and help you sleep while working from home we have put together a guide.<\/b><\/p>\n<h2><span style=\"font-weight: 400;\">Find a workspace outside of your bedroom &amp; ensure you\u2019re sitting comfortably<\/span><\/h2>\n<p><span style=\"font-weight: 400;\">If you\u2019ve been working from home for a while now, you\u2019ve probably got an established workspace, however as these findings reveal, this doesn\u2019t mean that\u2019s the best place to work. When working from home you want to find somewhere that\u2019s not simply a convenient place within reach of your laptop charger. Your workspace should be outside of your bedroom. When you work and sleep in the same room, then your brain often associates any stress or anxiety you feel while working with your sleeping space. So that when you try to fall asleep at night, your thoughts might dwell on work issues rather than switching off.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Your bedroom should be a place you can get away to in the evening and shut the door on all your day-to-day stresses. Therefore, try and set up your workspace in a spare room, kitchen or living area. When in your room of choice, try to find somewhere bright to sit with natural sunlight and with a comfy seating option. As we have mentioned, one of the most apparent complications of working from bed is the impact it has on a person\u2019s postural health. Try and find an upright supportive chair to work from, allowing you to concentrate better while also being comfortable.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">You may be asking, what if I only have my bedroom to work from? If this is the case, try to do work from a table or desk where possible. Although comfortable and convenient, working from bed is the worst possible option for anyone working remotely so try to avoid it when you can.<\/span><\/p>\n<h2><span style=\"font-weight: 400;\">Maintain a consistent work and sleep schedule<\/span><\/h2>\n<p><span style=\"font-weight: 400;\">Sleep and work schedules go hand in hand; if one is suffering the other is bound to follow. If you are working at different times every day, it\u2019s harder <\/span><span style=\"font-weight: 400;\">for your internal clock to keep your sleep-wake cycle on track and likewise if you\u2019re staying up until sunrise, working the next day isn\u2019t going to be easy.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Setting a daily routine does not mean you have to be working to a regimented schedule but just try to wake up and start working at roughly the same time every day. This also means setting yourself a definite end time for your workday and not forgetting to schedule in time for lunch breaks, walks, and stretches to help you remain productive throughout the day. It\u2019s apparent that so many Americans have been merging their work and home lives while working from home as there isn\u2019t an office closing time or train to catch at the end of the day. Naturally, you want to finish the work you need to get done, however try setting yourself an alarm at the end and start of your working day so you\u2019re aware of your time.<\/span><\/p>\n<h2><span style=\"font-weight: 400;\">Establish a work-life balance<\/span><\/h2>\n<p><span style=\"font-weight: 400;\">When you work from home, it can be hard to step away from work and relax. BHSF, an occupational health service in the United Kingdom, did a<\/span> <a href=\"https:\/\/www.hrmagazine.co.uk\/article-details\/home-workers-struggling-to-switch-off\" target=\"_blank\" rel=\"noopener\"><span style=\"font-weight: 400;\">2019 survey<\/span><\/a><span style=\"font-weight: 400;\"> on employees who worked from home two days a week. The results were that 44% answer emails outside of their work hours every day, while 82% respond to out-of-hours emails at least once a week.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Some people just have trouble putting work down, no matter if they\u2019re at home or in a more traditional workplace. A <\/span><a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/20616459\/\" target=\"_blank\" rel=\"noopener\"><span style=\"font-weight: 400;\">2010 study<\/span><\/a><span style=\"font-weight: 400;\"> tied workaholic tendencies to sleep problems such as excessive daytime sleepiness and trouble waking up in the morning.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Therefore, try to take advantage of \u201cDo Not Disturb\u201d settings and let yourself take a step back from your job at the end of your workday. And give yourself a couple of breaks during your workday or at least a nice lunch break. A <\/span><a href=\"https:\/\/cdntorkprod.blob.core.windows.net\/docs-c5\/763\/185763\/original\/tork-takes-back-survey.pdf\" target=\"_blank\" rel=\"noopener\"><span style=\"font-weight: 400;\">2017 survey<\/span><\/a><span style=\"font-weight: 400;\"> found that workers who take a lunch break had greater levels of employee engagement and happiness.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">If you find yourself feeling anxious after work or when you\u2019re trying to fall asleep, try writing for a few minutes in a journal every evening. It doesn\u2019t have to be masterful writing, just a simple description of your worries and possible solutions to paper.<\/span><\/p>\n<h2><span style=\"font-weight: 400;\">Stay in touch with social connections<\/span><\/h2>\n<p><span style=\"font-weight: 400;\">Loneliness is something many Americans have been suffering with since the start of the coronavirus pandemic as contact with friends and family have been limited like never before. Not many people are aware but loneliness can affect how well you sleep and vice versa. A <\/span><a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/28511734\/\" target=\"_blank\" rel=\"noopener\"><span style=\"font-weight: 400;\">2017 study<\/span><\/a><span style=\"font-weight: 400;\"> found that feelings of loneliness are associated with reduced sleep quality in young adults. And the results of a <\/span><a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/30108218\/\" target=\"_blank\" rel=\"noopener\"><span style=\"font-weight: 400;\">2018 study<\/span><\/a> <span style=\"font-weight: 400;\">suggest that sleep loss can cause you to feel lonely and withdraw from social interactions.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Even during the pandemic there are multiple ways to stay in touch with friends, family, and co-workers without leaving your house so try taking advantage of these options where you can and try using channels such as video calls over quick texts and emails so you can still have that personal touch with the ones you love.<\/span><\/p>\n<h2><span style=\"font-weight: 400;\">And finally practice good sleep hygiene<\/span><\/h2>\n<p><span style=\"font-weight: 400;\">There are a few universal sleep tips whether you\u2019re working from home or commuting to an office we always like to share with you,<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Restrict your caffeine intake to morning and early midday. Caffeine takes hours to leave your system.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Try to have your last heavy meal three to four hours before bedtime. Digestion can keep you from a good night\u2019s rest.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Your bedroom should be kept dark to promote sleep. Try blackout curtains or an eye mask.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Cool temperatures signal to the body that it\u2019s time to fall asleep so set your bedroom\u2019s <\/span><span style=\"font-weight: 400;\">thermostat between 60 to 67 degrees Fahrenheit.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Make sure you\u2019re sleeping on a <\/span><span style=\"font-weight: 400;\">quality <\/span><a href=\"https:\/\/zomasleep.com\/mattresses\"><span style=\"font-weight: 400;\">mattress<\/span><\/a><span style=\"font-weight: 400;\"> and <\/span><span style=\"font-weight: 400;\">pillow. A good mattress is the difference between waking up well-rested and waking up sore and stiff.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">If you\u2019re an anxious clock watcher, turn your alarm clock away so you can\u2019t see the time. This can keep you from dwelling on thoughts such as, \u201cI need to wake up in 7 hours and 50 minutes, I should be asleep already.\u201d And if you have difficulty waking up, place your alarm clock out of your reach, maybe even across the room. This will prevent you from mashing the snooze button and falling back asleep.<\/span><\/li>\n<\/ul>\n<p><a href=\"https:\/\/zomasleep.com\/blog\/author\/andrew-russell\"><span style=\"font-weight: 400;\">Andrew Russell<\/span><\/a><span style=\"font-weight: 400;\"> of Zoma Sleep says,<\/span><\/p>\n<p><span style=\"font-weight: 400;\">\u201cThe coronavirus pandemic brought a whole host of changes to the world, however working from home has been one of the biggest adjustments Americans have had to adapt to. It\u2019s not surprising to us that many employees have been working from the comfort of their bed during this time, whether that\u2019s because they don\u2019t have the space for an office setup or they just prefer it. Either way we wanted to find out what impact it has had on our wellbeing at work and home.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">\u201cThe fact that working from a bed can reduce your sleep by roughly an hour a night is substantial and should be taken seriously. Additionally, the other problems it can lead to such as physical pain and overall happiness are worrying. Work\/life balance has a huge impact on a person\u2019s mental wellbeing, which in turn has a knock on effect on their work performance. I think it\u2019s in everyone\u2019s best interest to address where they are working in the home, and to make some changes if they can, to ensure their sleep space and work space are sufficiently separated.\u201d<\/span><\/p>\n<p><span style=\"font-weight: 400;\">*<\/span><a href=\"https:\/\/www.statista.com\/statistics\/1122987\/change-in-remote-work-trends-after-covid-in-usa\/\" target=\"_blank\" rel=\"noopener\"> <span style=\"font-weight: 400;\">https:\/\/www.statista.com\/statistics\/1122987\/change-in-remote-work-trends-after-covid-in-usa\/<\/span><\/a><\/p>\n","protected":false},"excerpt":{"rendered":"<p>Remote working is not a new concept, however since the start of the coronavirus pandemic&#8230;<\/p>\n","protected":false},"author":12,"featured_media":7511,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[7],"tags":[],"jetpack_featured_media_url":"https:\/\/zomasleep.com\/blog\/wp-content\/uploads\/2021\/04\/working-from-bed.jpg","_links":{"self":[{"href":"https:\/\/zomasleep.com\/blog\/wp-json\/wp\/v2\/posts\/7506"}],"collection":[{"href":"https:\/\/zomasleep.com\/blog\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/zomasleep.com\/blog\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/zomasleep.com\/blog\/wp-json\/wp\/v2\/users\/12"}],"replies":[{"embeddable":true,"href":"https:\/\/zomasleep.com\/blog\/wp-json\/wp\/v2\/comments?post=7506"}],"version-history":[{"count":5,"href":"https:\/\/zomasleep.com\/blog\/wp-json\/wp\/v2\/posts\/7506\/revisions"}],"predecessor-version":[{"id":7561,"href":"https:\/\/zomasleep.com\/blog\/wp-json\/wp\/v2\/posts\/7506\/revisions\/7561"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/zomasleep.com\/blog\/wp-json\/wp\/v2\/media\/7511"}],"wp:attachment":[{"href":"https:\/\/zomasleep.com\/blog\/wp-json\/wp\/v2\/media?parent=7506"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/zomasleep.com\/blog\/wp-json\/wp\/v2\/categories?post=7506"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/zomasleep.com\/blog\/wp-json\/wp\/v2\/tags?post=7506"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}