What are the best practices for managing your sleep schedule when working remotely or across time zones?

> Go to bed and wake up at the same time each day, even on weekends. This helps regulate your body's internal clock.   > Ensure your bedroom is dark, quiet, and cool. Avoid screens before bed, and establish a relaxing bedtime routine. > Limit caffeine and alcohol consumption, especially close to bedtime, as they can interfere with sleep.

When Sleep meets the reality of your remote or global working life, you quickly realise that it's both an art and a science. Your internal body-clock (aka "chronotype") determines whether you are a 'early bird', neutral, or a 'night owl'. The Morningness-Eveningness Questionnaire can be used to identify the Chronotype of an individual. Although chronotype can be temporarily be shifted, it will always tend to revert to its pre-programming. So it's much more helpful to arrange work commitments to align with it. If you're arranging meetings, it can be helpful to understand the other person's chronotype and schedule a time that works for you both. Of course, working remotely can make it easier to plan personal work around your chronotype.

Managing a sleep schedule when working remotely/ across time zones can be challenging, but is crucial for maintaining productivity & well-being. Here are my top 3 tips: 1. Establish Consistent Sleep Patterns: Aim to go to bed and wake up at the same time every day, even on weekends. Consistency helps regulate your body's internal clock and improves sleep quality. 2. Limit Screen Time Before Bed: Reduce exposure to blue light from screens (phones, tablets, computers) at least an hour before bedtime as it can disrupt your sleep-wake cycle. 3. Stay Active During Daylight Hours: Engage in regular physical activity, preferably during daylight hours, to promote better sleep quality.

To manage your sleep schedule while working remotely or across time zones, establish a consistent sleep routine by setting fixed wake-up and bedtimes aligned with your most critical work hours. Use time-blocking to manage work and rest, prioritizing breaks to reduce fatigue. Create a sleep-friendly environment by minimizing screen time before bed and using blue light filters during late hours. Leverage productivity tools to schedule work across time zones efficiently, minimizing late-night meetings. Lastly, practice self-care by staying active and mindful of your diet to maintain energy levels and ensure quality sleep, optimizing both performance and well-being.

Consistently, studies demonstrate the power of healthy sleep habits. It is something I know too well: Why? ❌ Historically I slept 4-5 hours a night (at best). ❌ The less I slept, the more I snacked 🍫. ❌ Energy and productivity levels slumped. How? ✅ Thanks to ŌURA I monitored sleep, readiness, activity levels and chronotype to find a routine that suited me. ✅ I quietened my mind through reading, meditation, and a natural sleep nootropic. ✅ I stayed consistent in building a routine. The Result: 👊 Improved my energy levels, productivity, and focus. 👊 Directly linked was an improvement in diet. The more I slept the less I craved sugar. 👊 Equally, the increase in sleep improved my moods, ability to lead, creativity, and clarity.

Sleep schedules are always changing and dependant on life circumstamces. Whenever you first get a new job it's always a little different, maybe this time of year is busiest in your job. Maybe you just have a kid; don't put so much pressure on yourself at first. Just continue to grow little by little.

Light is the single greatest resource to adjust to a new time-zone effectively. But it has to be done gradually and strategically or else it can backfire! (Surprisingly, light has a greater effect compared to taking a melatonin supplement). Some people prepare for travel by changing their timing of exposure to bright light and daylight BEFORE they travel, to expedite the circadian phase shift. If they are shifting to an earlier time zone (moving eastward), waking early and getting sunlight before their usual waking time can help. If shifting later (moving westward), delaying bright daylight until the evening can help. Artificial lighting can thus play a helpful role in this gradual shift.

One of the most effective ways I've found to adjust to a different time zone and make sure I get good sleep is to not sleep at odd times. Especially, on the first few days. It's easier to adapt to a new time zone if you take shorter naps in the day time (ideally about 20 minutes at a time), and get a full night's sleep closer to your regular sleep hours. Another factor to pay attention to is caffeine or stimulant intake. Reducing your caffeine (or any other stimulant) for the first few days while you adjust to a new time zone can help the body adapt better.

It takes 1 day per hour of time adjustment, so don't expect to feel amazing after a long flight! Get ahead on adjusting before your schedule changes.

If your work requires you to align with a time zone that greatly differs from your local time, it’s important to adjust your sleep schedule gradually. Abrupt changes to your sleep pattern can lead to significant stress on your body and disrupt your natural circadian rhythm. Start by shifting your bedtime and wake-up time by 15 to 30 minutes each day until you reach the desired schedule. This gradual shift helps your body adapt without causing excessive fatigue or sleep deprivation.

You can schedule a time frame every day of when you'd like to be in bed. Sometimes you don't fall in sleep when you'd like. But if you know when you'd like to be in bed you can schedule around that consistantly.

Consistency is the bedrock of good sleep. Consistent: - 'Sleep Opportunity' (typically between 7-9 hours). - Wake-Time - Meal Times - Light Exposure - Activity/Exercise Periods Together, these provide a rock-solid cue for your body to know when to be active, and when to rest and digest.

Aim to go to bed and wake up at the same time every day, even on weekends. This consistency helps regulate your body's internal clock, making it easier to fall asleep and wake up.

Consistency is the way to build great habits until they become automatic. Sleep hygiene, nutrition, exercise and mindfulness routines can fall by the wayside when your work day does so maintain some core non-negotiables for your wellbeing.

The single biggest game changer to adjusting to a different time zone or a new time schedule is to reset your circadian rhythm. - Limit blue light exposure upto 1 hour before sleep - Limit caffeine and alcohol to earlier half of the day. The half life of caffeine in a healthy individual can vary between 5-6 hours. That means if you have a cup of coffee at 4pm, at 10pm you still have half of that in your body. This can be a huge deterrent to a good night's sleep. - Getting 10 mins out in the natural light first thing when you wake up helps to reset your circadian rhythm. As soon as you wake up, open the curtains or windows, or step into your balcony and let your eyes take in natural light, even if it's a cloudy day and the sun is covered!

Prioritize Sleep Hygiene Create an Optimal Sleep Environment: Ensure your room is cool, dark, and quiet. Use earplugs, blackout curtains, or white noise machines if necessary to minimize disruptions. Limit Caffeine and Heavy Meals: Avoid caffeine in the afternoon and heavy meals right before bed, as they can interfere with falling asleep and staying asleep.

Optimising your environment for Sleep is simply about setting the right conditions. ✅ Your body is perfectly capable of getting natural, quality sleep by itself. So optimising the environment is mostly about getting out of our own way, and not disrupting the process. Here are some suggestions: - A cool bedroom ~17-18C is advised. (🌡️🥶) - Blackout curtains ⚫ - No pets in the bedroom 🐾 - Earplugs or an eye mask if needed 🫣 📱 Digital devices: Screens should ideally be off for 1-2 hours before bed although there are large differences in how much people are affected by the light from screens, but we know that the 'blue-light' emitted from them tends to be most wake-promoting...(it's simply better to avoid them close to bedtime).

People tend to sleep better after turning off devices for a while before hand. Possibly reading, in a nice and comfortable space. If you can set that environment up before hand it'll make it way easier.

Creating an environment conducive to good sleep can significantly improve sleep quality. Ensure your sleeping area is quiet, dark, and cool. Invest in a good quality mattress and pillows that support a comfortable sleeping posture. Consider using blackout curtains to block out light and white noise machines to drown out disruptive sounds. If you’re working from a home office, try to keep this space separate from your sleeping area to strengthen the mental association between your bedroom and sleep.

Optimizing your environment is key to promoting good sleep hygiene. Ensure your bedroom is dark, quiet, and cool to create an ideal sleep setting. Use blackout curtains, earplugs, or white noise machines to minimize disturbances. Invest in a comfortable mattress and pillows that support restful sleep. Limit exposure to screens and blue light before bedtime as they can interfere with melatonin production. A conducive sleep environment enhances the quality of your rest, helping you feel refreshed and alert.

In my experience, people are rarely prepared well for stress. When working remotely or across time zones, it can be isolating, and your circadian rhythms may be disrupted. This can result in stress and anxiety, which: 1. can often be difficult to recognise 2. can result in burnout. Managing stress shoudn't be reactive. It should be a PROACTIVE and PRACTISED skillset of rest and resilience so that you are prepared when you inevitably need to be.

A lot of the times you can't sleep because so many things are on your mind. Social groups/communities can help, sometimes melatonin. Other times it may just be 10-15 minutes before you try to go to sleep that you listen to stress relief meditation and it helps calm you down a bit. Reading on hardcopy books can also help.

Managing stress while working remotely, especially across different time zones, can be a real challenge. During the busy season, I used to work from 9am to 9pm straight, but it left me completely drained with no energy for my family or myself afterward. I realized something had to change. Inspired by a colleague, I adopted a new routine for busy weeks: I now work from 9am to 6pm, then take a break for exercise, spend quality time with family, and have dinner. After that, I get back online from 9pm to around 12am. This adjustment made all the difference—allowing me to manage stress better, feel more fulfilled, and still meet my work commitments. Finding balance is key, and sometimes it takes experimenting to see what works best for you.

High stress levels can severely impact your ability to fall asleep and maintain deep sleep. Managing stress is therefore integral to maintaining a healthy sleep schedule. Regular physical activity is a great way to reduce stress, along with deep breathing exercises, yoga, or any other relaxation techniques that work for you. Also, be mindful of work-life balance, especially when working remotely; set clear boundaries between work hours and personal time to ensure work stress doesn’t spill over into your sleep time.

Managing stress is crucial for maintaining a healthy sleep schedule. Practice relaxation techniques such as deep breathing, yoga, or mindfulness to reduce stress levels before bedtime. Regular physical activity and a balanced diet also contribute to better stress management and improved sleep. Avoid caffeine and heavy meals close to bedtime, as they can disrupt sleep patterns. Effective stress management ensures you can unwind properly, facilitating a more restful and consistent sleep routine.

If you continue to struggle with sleep despite following best practices, seeking professional help can be beneficial. Sleep disorders such as insomnia and sleep apnea require specialized treatment. I consulted with a sleep specialist when I experienced chronic insomnia, and the tailored treatment plan significantly improved my sleep. According to the National Institutes of Health, professional intervention can address underlying issues and provide strategies for better sleep hygiene. Don't hesitate to seek help if your sleep problems persist, as addressing them can greatly enhance your overall well-being and productivity.

If you find it challenging to manage your sleep schedule despite implementing these strategies, consider seeking help from a sleep specialist. Sleep disorders like insomnia can sometimes underlie difficulties in adjusting sleep schedules, especially in high-stress scenarios like adapting to different time zones for work. A professional can provide targeted advice and treatment options, which may include behavioral strategies or medication.

Seeking professional help is important if you consistently struggle with sleep despite following best practices. Consult a healthcare provider or sleep specialist to identify underlying issues such as sleep disorders or medical conditions that may be affecting your sleep. Professional guidance can provide tailored strategies and treatments to improve your sleep quality. Addressing persistent sleep problems ensures you maintain optimal health and productivity, especially when working remotely or across different time zones.

Limit screen time before bed: Minimize exposure to electronic devices, such as computers, smartphones, and TVs, at least an hour before bedtime. The blue light emitted by screens can interfere with melatonin production and disrupt sleep. Practice relaxation techniques: Wind down before bed with relaxation techniques such as reading, meditation, deep breathing, or gentle stretching to signal to your body that it's time to sleep.

Exercise is great, but not too close to bedtime. Aim for morning or afternoon workouts to avoid revving up your energy levels before sleep. Power naps can be refreshing, but avoid late-day naps that can disrupt nighttime sleep. Keep them short (20-30 minutes) and ideally in the early afternoon. Combat loneliness, a sleep disruptor, with virtual coffee breaks or co-working sessions. Maintain social connections, even virtually! Create a tech-free zone in your bedroom. Invest in an alarm clock (not your phone!) and resist the urge to check emails before bed.

Maxime est pilote de ligne sur des vols long-courriers depuis plus de dix ans. Mais au fil des années, les décalages horaires incessants commencent à l’épuiser. Son sommeil est chaotique, et il ne sait plus s'il doit vivre selon l'heure de départ ou celle d'arrivée. La fatigue s'accumule, rendant chaque jour plus difficile. Peu à peu, une sensation de vide s’installe. Maxime ne se reconnaît plus. Il souffre de dépression. Il se sent déconnecté de sa vie au sol, de ses proches et de lui-même. Pour la première fois, il se demande où sa vie le mène réellement, et s'il ne serait pas temps de trouver un autre sens. C’est là que je le rencontre…

Sometimes we try to 'hack' our sleep around our busy schedules, including managing remote/time-zone differences. Although 'hacking' to accomodate sleep is an ok short-term strategy, it doesn't work in the long term. This is because when there are any additional life pressures/stresses/commitments, sleep is once again the first thing to be eroded. When working remotely or across time-zones, it's much better to FIRST think, 'in order to do the work I need to do, how can I ensure my biological systems are minimally disrupted'. And Sleep is the foundation of these biological systems, so prioritising it matters.

Pay attention to your exposure to natural light during the day, as sunlight helps regulate your body’s internal clock. If you’re working in a time zone where natural light exposure is minimal during your working hours, consider using a light therapy box. Additionally, monitor your intake of caffeine and heavy meals close to bedtime, as these can disrupt sleep. Lastly, if you frequently work across multiple time zones, try to schedule ‘anchor sleep’—a consistent four-hour sleep period at the same time each night, which can help mitigate the effects of time zone changes on your body.