在床上工作對你沒有任何好處的原因

I'll be honest. Until a few months ago, I worked from bed almost every day.

Just before COVID-19 and the resulting quarantine, I made a huge shift in my thinking that, in an ironic coincidence, separated me from temptation in bed.

In general, I tend to have difficulty with executive functions and completing tasks. At the same time, forcing yourself to sit at your desk constantly is not good either. Over time, I realized there were a lot of downsides to working from bed.

First, my sleep quality was terrible, I had severe shoulder pain that was getting worse, and there was zero separation between work and home life.

Popular or not, I know I’m not alone in the temptations to this habit and the problems it creates.

In theory, working from bed sounds like a dreamy, romantic concept, like you've hit the work jackpot. You might imagine yourself drinking your daily cup of coffee, your dog or cat quietly cheering you on, and wearing yoga pants.

However, this is a slippery slope that can quickly escalate into a lack of self-control. I learned this the hard way.

Sleep quality

According to psychotherapist and behavioral sleep medicine therapist Anne Miller, there's a very specific reason why we shouldn't work in bed.

"When we use the bed for other activities, such as working, reading, watching TV, etc., we develop an association with wakefulness. We want the bed to be a cue for sleep, and working in bed weakens that association," Miller said.

In short, we only want to associate our beds with two things: sleep and intimacy.

If you're already struggling with sleep problems, Miller recommends seeking help from a specialist. Miller and others use cognitive behavioral therapy for insomnia (CBT-i) to treat sleep problems without medication.

CBT-i has been shown to reduce the need for sleep medications and is not associated with sleep medication side effects

While the above deals with ways to help on a cognitive level, there are certainly changes you can make that are purely physical.

Looking at bright screens reduces melatonin in your body, but not significantly. It is recommended to give yourself at least 30 minutes to two hours of technology-free time before bed.

productivity

All these reasons are intertwined. Working in bed reduces sleep quality, which reduces productivity, energy levels and quality of life.

Using your bed as a workspace means you can take your work to your bed, both literally and figuratively.

If you work in bed all day, once you slip under the covers and go to sleep, you may continue to think about work and have a hard time "turning it off."

On the other hand, it's easy to never feel fully productive. When you want to work, you may find yourself succumbing to heavy eyes and nodding off. Trust me, I know from experience.

Additionally, insomnia is the number one sleep-related problem that hinders productivity. This can be a complication whether you work from bed or not, but mixing work and sleeping spaces can make it worse.

posture

I have plenty of time as it maintains good posture but is almost non-existent in bed. I just wanted so badly to lie on my back, stomach, or side. When I do this, I almost always stand up with a sore spot or charlie horse.

Even if you're sitting in bed, you'll still be sitting on an uneven surface for long periods of time, have your monitor at the incorrect height, and may be bending your back.

This can create painTrusted Source immediately or over time, which can also reduce sleep quality. It may also cause musculoskeletal disorders

relation

Most of us already share our partners with our electronics. Whether it’s our laptops or our phones, this pattern can have a real impact on relationships.

According to a study, brief cell phone distractions while with your partner can lead to decreased relationship satisfaction and even depression in your significant other.

The same logic applies to all screens. No one likes to be ignored by electronic devices. When you're spending time in bed, keeping a screen within arm's reach can help signal to your partner that you're ready to get their attention.

This will also help your partner associate the bed with togetherness rather than work.

health

Want to hear something a little scary? According to dermatologist Dr. Alok Vij in an interview at the Cleveland Clinic, we shed enough dead skin cells every day to feed a million dust mites. More than 15 million of these cells are shed during the night.

You're only increasing the accumulation of bacteria if you factor in the extra time you spend working in bed, not to mention the fact you sit in it every day. One study found that human beds are actually less sanitary than chimpanzee beds.

Quick public service announcement: wash your sheets often!

mood and energy

Bedrooms are often darker than other rooms due to fewer windows or the habit of keeping the curtains drawn. Sunlight is a natural mood booster and helps boost energy levels.

A dark bedroom can make you feel tired, alter your body clock, negatively impact your mental health, and strain your eyes. While a dimly lit room is great for naps, it's not so great for workday productivity.

Do you feel like you always take your work home with you? Working from bed goes one step further. Work/life balance is key to physical and mental health.

Tips to try working from home

Here are some practical tips to support a healthy work-life balance.

Keep electronics out of the bedroom

While tech-free time before bed is a great start, a technology-free bedroom is even better. Creating a space in your bedroom purely for sleep and intimacy can change your life in so many ways.

It can help you sleep better, improve your relationships (how often do you scroll on your phones in bed without talking to each other?), and create strong boundaries between work and home.

Getting light from your devices at night can affect your circadian rhythm. Research also shows it can promote cancer, diabetes, heart disease, and obesity

Create workspace

You don't have to create a fancy or elaborate office to separate your sleeping space from your work. Just a few adjustments or a simple piece of furniture can do the trick.

The most important aspect is to establish a workspace environment that is only used for business. This keeps you organized both physically and mentally.

You'll transition into "work mode" more easily and settle into a sense of routine. This dedicated space can also help you establish boundaries with family or roommates.

A standing desk is also a good option if you sit at a desk all day.

Don't start your workday in your pajamas

Honestly, this is one I struggle with. I might at least change into yoga pants, but I definitely don’t have different clothes for work and home.

However, I think the main thing to remember is that where you sleep and where you work should be different. That’s not to say your work clothes can’t be comfortable. Just maybe don't wear your robe and slippers all day.

Create and stick to a routine

Working from home may be new, but you can keep almost everything else the same. Get up at a normal time, change out of your pajamas, eat a healthy breakfast, and start your day.

Considering you don't commute, it might be easy to work overtime. Instead, consider using your newfound time to do something like read, take a walk, listen to a podcast or music.

Remember that work-family balance is just that: balance. Just because you don't have to commute doesn't mean you need to work an extra hour or two each day.

sleep is sacred

Sleep is too precious to compromise by turning your bed into mixed-use furniture.

From healthy, restful sleep to posture and productivity benefits, there are many benefits to not sleeping in your bed during the day.

When it's time to go to bed at night, you'll be grateful that you made the effort to establish healthy boundaries between work and sleep.

Review

All comments are moderated before being published

HealthyPIG Magazine

View all
Transform Your Home with the Philips Smart 1000i Air Purifier: Allergy Relief Meets Smart Living

Transform Your Home with the Philips Smart 1000i Air Purifier: Allergy Relief Meets Smart Living

In today’s fast-paced world, where indoor air quality often goes unnoticed, the Philips Air Purifier Smart 1000i Series offers a breath of fresh ai...
皮質醇管理:如何控制皮質醇?我們能夠自行管理或調節劑量嗎?

皮質醇管理:如何控制皮質醇?我們能夠自行管理或調節劑量嗎?

皮質醇是一種在壓力反應中發揮重要作用的激素,適量的皮質醇可以幫助我們應對壓力和維持健康。然而,過量或長期的高皮質醇水平可能會對身體帶來負面影響。以下我們將探討如何控制和管理皮質醇,包括自然方法、藥物干預、以及測量皮質醇的方式。 1. 自然方法調節皮質醇 壓力管理技術:研究顯示,冥想、深呼吸...
皮質醇是什麼?它如何影響我們的身體與日常生活?

皮質醇是什麼?它如何影響我們的身體與日常生活?

皮質醇(Cortisol)是一種由腎上腺分泌的激素,通常被稱為「壓力荷爾蒙」。它的主要功能是幫助身體應對壓力情境,並且在多種生理過程中扮演重要角色。皮質醇的釋放受腦部下丘腦-垂體-腎上腺軸(HPA軸)控制,這是一個調節人體反應於壓力的系統。 皮質醇對身體的影響 當我們處於壓力下時,皮質...
為什麼我們在緊張時總是忍不住吃零食?科學解密壓力性飲食行為

為什麼我們在緊張時總是忍不住吃零食?科學解密壓力性飲食行為

當人們感到緊張或壓力時,經常會無意識地吃零食,這種行為主要涉及大腦的多巴胺系統、情緒反應以及身體的生理需求。以下是背後的幾個主要原因: 壓力荷爾蒙的影響:壓力會觸發皮質醇的釋放,這種壓力激素會引發人們對高糖和高脂肪食物的渴望。這些食物能帶來短暫的愉悅感,因為它們能刺激大腦分泌多巴胺,讓人感...
光學治療濕疹 - 全面總結

光學治療濕疹 - 全面總結

簡介 光療使用光波來治療某些皮膚問題。皮膚會暴露於紫外線 (UV) 光下一段設定的時間。光療利用人造的紫外線光源,紫外線也來自陽光。當與一種叫做甲氧補骨脂素的藥物一起使用時,這個程序稱為 PUVA 光療。 紫外線光能夠抑制皮膚中的免疫系統細胞,對於因免疫系統過度反應引起的皮膚問題有幫助。可以使...
什麼是「操縱者」?

什麼是「操縱者」?

操縱者,也可以說成「擅用手段的人」,「心機重的人」。操縱者利用欺騙、影響或者其他形式的心理操控來控制或影響他人,以達到自己的目標。他們的行為通常包含使用隱蔽、間接或偷偷摸摸的手法來獲得他們想要的東西,往往是以犧牲他人為代價。以下是一些常見的特徵和手段: 欺騙: 他們可能會說謊或扭曲事實來誤...
什麼是肌肉抽搐?你需要去看醫生嗎?

什麼是肌肉抽搐?你需要去看醫生嗎?

肌肉抽搐,也稱為肌束顫動,是指身體各部分出現不自主的肌肉收縮。以下是肌肉抽搐的原因、症狀及管理方法的詳細介紹: 肌肉抽搐的原因 壓力和焦慮 高水平的壓力和焦慮會導致肌肉緊張和抽搐。身體對壓力的反應會觸發神經系統,導致肌肉不自主地收縮。 疲勞 過度使用或劇烈運動後的肌肉疲勞會導致肌...
蘋果與牙齒健康:保護牙齒的小技巧

Apples and Dental Health: Tips to Protect Your Teeth

Apples are widely loved for their rich nutritional content and refreshing taste. However, apples' acidic and sugary content may also have an impact...
蘋果籽的毒性:它們真的有毒嗎?

Apple Seed Toxicity: Are They Really Poisonous?

Apple seeds contain cyanogenic glycosides, compounds that break down in the body to produce cyanide, which has raised concerns about the toxicity o...