A recent report from the Office of National Statistics found that telecommuters sleep an average of 24 minutes more than office workers. This finding is part of a broader investigation into how changing workplace dynamics are affecting daily life in this post-pandemic era.

The increase in sleep duration was primarily attributed to the loss of daily commuting time. By not having to travel between home and work, home workers gain nearly an extra hour per day.

This time can be reallocated to “sleep and rest,” allowing home workers to not only sleep more, but also have an extra 15 minutes to exercise, compared to workers who commute to the office. We explore these findings in more detail, explain why home workers rest longer, and offer expert advice on how to get better sleep when working from home.

According to a study released by the National Bureau of Statistics, remote workers save an average of 56 minutes per day. This translates to an extra 24 minutes spent on “sleep and rest” and 15 minutes on “exercise, sports and wellbeing” compared to those who commute to work every day.

The ONS study does not explicitly explain why remote workers sleep more, but it is reasonable to assume that this is due to the time saved by not commuting.

The extra time saved by not traveling to and from the physical office each day means that employees have more time allocated for rest, leading to improved sleep patterns. Interestingly, the study examined the habits of those who work more than seven hours a day during the traditional workweek, Monday through Friday.

But the benefits of remote work go beyond sleep. The flexibility of telecommuting often leads to a better work-life balance, which can spill over into overall wellbeing. The absence of commute time allows workers to spend more time and energy on physical exercise.

The same is true for stress levels: avoiding telecommuting and long commutes can reduce stress, and reduced stress has many health benefits, including improved mood, better sleep quality, and reduced inflammation in the body.

According to the Business Insights and Conditions Survey, companies encourage hybrid work styles because they lead to improved staff well-being. Reduced stress and more time for personal activities such as exercise and relaxation can all contribute to overall well-being and increase productivity levels, as well as positively impact workers' personal lives.

It is important to note, however, that the relationship between telecommuting and improved sleep is not so simple. While the extra time and flexibility of telecommuting can be beneficial, remote workers need to be careful not to blur the boundaries between work and home.

This means adhering to a set work schedule and ensuring that work does not encroach on personal life, such as checking email or making phone calls outside of work hours, or starting work early and finishing late.

The study found that telecommuters sleep longer, but this does not equal quality sleep. Here are some ways to get quality sleep when working from home.

While space at home may be limited, it is very important not to have a workstation in the bedroom. By clearly separating work and sleep spaces, we can signal to the brain that the bedroom is a space for rest and relaxation, not work. This is essential sleep hygiene.

It also eliminates the temptation to quickly check email or do a little work outside of work hours. Moving to the bedroom in the evening helps the body and mind recognize that it is time to sleep, making it easier to fall asleep at night.

When working from home, it can be tempting to set your alarm just before your first meeting or wake up just a few minutes before your shift, but sticking to a consistent sleep schedule will help you feel better and be more productive.

Create a nightly routine, go to sleep at the same time every night, even on weekends, and set your alarm the same way you would when commuting to work. The extra time between waking up and starting work can be used to enjoy a leisurely breakfast, exercise, or just to ease into the morning.

When working from home, there is often no reason to leave the house. However, it is essential to make a conscious effort to get outside, not only to breathe fresh air, but also to get some natural light. Adequate sunlight stimulates the secretion of melatonin, which helps us sleep at night.

Taking a walk or having lunch outdoors is a great way to boost energy levels during the day. It also helps regulate circadian rhythms, making it easier to fall asleep at night.