Rest Easy Optimizing Sleep for the Work-From-Home Life

Working from home certainly has its perks. Ditching the commute, wearing pyjamas all day, having access to your own fridge. But along with the benefits come drawbacks when our bedrooms, kitchen tables, and couches turn into makeshift offices. One major issue? Ergonomics. Just because we’re working at home doesn’t mean we can ignore workplace safety!

When working long hours hunched over laptops on the sofa or slouched at the kitchen counter, we put a lot of strain on our backs and necks. Let’s talk about some unique ways we can introduce ergonomic solutions into our work-from-home lives. Small tweaks can make a big difference in supporting our bodies, from desk setups to affordable napping tools

Invest in Supportive Seating 
Ergonomists recommend replacing soft, sagging furniture with proper desk chairs and supportive seat cushions. It’s a simple shift that removes pressure from the spine when sitting for extended periods. But who wants to fork out big bucks for one more piece of equipment?

Here’s an uncommon, budget-friendly idea for boosting WFH seating: Try an inflatable stability ball! For less than $25, an inflatable ball to sit on can instantly improve posture by engaging the core. And unlike rolling desk chairs, they won’t slide halfway across the room on hardwood floors when you stand up. I’ve started using one in my home office and love gently bouncing it while I write to activate different muscle groups.

Another surprisingly helpful seating option? The Squat Fit Premium Ergonomic Chair Cushion tilts your pelvis slightly forward to alleviate lower back pain. Don’t knock it ‘til you’ve tried it!

Craft a Functional, Multi-Purpose Desk Area 
Sure, a simple laptop setup lets us hammer out emails anywhere in the house. But we need an ergonomic command station to avoid strain when it comes to concentrated work. Assemble your laptop on a hard, flat surface like a table or desk (not your lap!) at eye level. Prop up your screen 4-5 inches with a stand or some books so you don’t need to hunch downwards.

Now here’s a unique suggestion: Invest in a standing desk converter! I never fully appreciated being able to alternate between sitting and standing until I started using the FlexiSpot M2B Standing Desk Converter. It allows me to change postures easily throughout the day, relieving tension and fatigue. Bonus - studies show standing burns more calories and boosts mood too!

And here’s an ultra-affordable, multipurpose recommendation for maximizing limited space: Pick up a lap desk like the Sofia + Sam Multi-Tasking Lap Desk. Its built-in plush cushion provides ergonomic wrist support and the flat surface fits over your lap when lounging. When you need to sit up and focus, simply transfer it onto a table. At under $40, it pulls triple duty as laptop station, tablet holder, and even breakfast tray without requiring extra equipment.

Take Regular Movement and Napping Breaks 
Now that we’ve optimized our desk setups, what else can we do to combat burnout and soreness from sitting all day? Get into the routine practice of taking deliberate movement and napping breaks.

I cannot stress enough the importance of getting up and stretching your legs for 5-10 minutes every hour. Simple actions like walking around the house, and rolling your neck, shoulder and wrist circles can reactivate blood flow and loosen tight muscles. Try setting a recurring alarm as a reminder until this becomes second nature.

Here’s another uncommon tip to relax cramped areas: Use a lacrosse ball or foam roller against tight spots for self-myofascial release. I keep a lacrosse ball under my desk and lightly roll out the arches of my feet or upper back muscles when they feel fatigued from sitting.

And my ultimate ergonomic work-from-home recommendation? Schedule 20-30-minute power naps in that downhill early afternoon when energy crashes after lunch. Finding time to fully recharge with quality sleep each night is difficult for busy professionals and parents. So supplementing with strategic mini-naps helps restore mental clarity and productivity.

The key is having a designated napping zone for fully relaxing without distraction. While some people can fall asleep anywhere, carving out a comfortable, quiet spot will optimize your nap’s effectiveness. Which brings me to an affordable, multipurpose sleep solution I think every home office needs...

Introducing the Nap Bed (aka Human Dog Bed): The Ultimate Napping Station
Never heard of a nap bed? Also referred to as a human dog bed, these cushioned mats with supportive sides provide an ideal napping surface for adults. Think of it like a couch made specifically for power napping! Nap beds have open-airflow memory foam or egg crate mattresses perfect for catching some zzz’s.

I initially hesitated when my friend suggested a nap bed in my home office. But I was hooked once I set up the nap bed under my desk! Unlike trying to doze off upright on the sofa, I can fully stretch out on the cushioned pad for quality sleep. The high padded sides offer ergonomic support for side or stomach sleeping without needing a mountain of throw pillows.

When nap time is over, the bed folds nearly flat so I can easily store it behind a chair to keep my office clutter-free. An adjustable pillow tucked inside the mattress means my napping station is always prepared. It's now become my ultimate “3pm ritual” that keeps me energized all afternoon.

Here’s why I believe the affordable Nap Bed is an ergonomic essential for work-from-home wellness:

1. Multi-Functional - I went back and forth on whether I had space for a designated nap bed. But its compact, adaptable design with a protective, non-slip bottom means it pulls double duty in small areas. I also alternate using it as a floor mat for stretching or meditation poses. Could also work as a kids’ play space!
2. Advanced Airflow Design - Unlike beanbag chairs that absorb heat, the egg crate mattress with a ventilated base keeps airflow circulating so I never overheat while napping.
3. Cushioned Support - The 3-inch memory foam pad eases pressure on joints and effectively aligns the back and hips for restful sleep. So much better spine and neck support than trying to nap propped upright on the couch!
4. Easy Cleaning and Maintenance – The ultra-soft microfiber cover easily unzips for throwing in the wash to keep fresh. No troublesome mattress crevices accumulating dirt and dust over time.
5. Convenient Storage – When folded closed, the Nap Bed slides perfectly under desks, tables, chairs, and benches with its attached handle. No complicated disassembly between naps.

This simple but overlooked Nap Bed addition helps reinforce a healthy work-life balance. Having a designated area to rest and recharge makes fitting in power naps guilt-free. I no longer push through late afternoon fatigue trying in vain to “power through.” I’ve come to view periodic naps as both a necessary break and a productive use of time.

Give Your WFH Environment an Ergonomic Upgrade!
Working from home is the new normal for office professionals, so properly supporting our bodies should be a priority. Small ergonomic tweaks that facilitate movement and rest can make a huge long-term impact. Ditch the sagging couch and upgrade your home office's affordable nap bed! Belt out those mid-meeting yawns with pride, knowing you have a refreshing power nap on deck.