Career Advice, Physical Health, Tips & Techniques, Wellness / Self-Care

If quarantine has ruined your sleep schedule, here’s how to fix it

3 steps to get back on track.

words by: Sahar Khraibani
Sep 1, 2020

I long for the day where I won’t be talking about quarantine anymore, but it is a fact of life, and we are still in the thick of it. Of all the things that quarantine has done, it has definitely messed with everyone’s sleep. Anyone you ask will share a different way that working from home, or being quarantined has impacted their view of their day, and time.


A chaotic and uncertain sleep schedule has more negative effects than you may know about. An inconsistent sleep schedule can make you feel more socially isolated, and emotionally distressed, which if we’re being honest, no one needs right now.


With a majority of workers no longer having to physically go into offices, scientists have realized that people have lost inhibitions. Allison Siebern, a psychologist at Proper, specializing in sleep disorders, talks about how our internal clock is not necessarily tied to the 24-hour schedule, but rather to the activities and work/school schedules that shape our days and lives. But with working from home, it’s hard to keep up with what used to be normal schedules. Loose daytime responsibilities can really harm your sleep schedule.


But it’s not all doom and gloom. There are many ways this can be fixed but you have to want to fix it first.


  1. Try to establish a similar waking time everyday. Even if you stay in bed for a little after. Training your body to wake up at the same time creates stability in your internal clock.
  2. Take melatonin before going to sleep and take it at the same time every night. The idea is to make your body be forced to sleep a certain amount of hours per night, otherwise it won’t perform the way it should.
  3. Leave your “desk” or computer at the end of the work day. Create a physical separation in order to let your mind disconnect. Go grocery shopping, go for a walk, do the dishes, anything active will help you disconnect after work.