in Misc

5 Sleep Tips For Freelancers

For the past few years, we’ve seen the rise of the freelancing movement. Over 56 million American workers shifted from a 9-5 job to freelancing in 2018. Most of these people got attracted to the freelancing industry because of the flexibility that this setup offers.



While many workers find higher job satisfaction in freelancing, many of them also face one big challenge— sleeplessness. Why do freelancers find it hard to fall asleep, and what can they do to solve this issue? Read this article to find out!

Why Freelancers Find It Difficult to Get Enough Sleep

Freelancers indeed have more control over their time and work hours. Because of this, it seems more comfortable for them to achieve the best work and life balance. However, this isn’t the case for most freelancers, especially with sleep.


Here are some of the ways how your flexible schedule may disrupt your sleep pattern:

·      Messed-up internal clock

When you have full control over your working schedule, there’s a high tendency that you will procrastinate, which we all know would lead to cramming until late at night. Because of this, you’ll have an inconsistent wake and sleep hours.


Unfortunately, our body clock thrives on consistency and routine. If you don’t sleep at the same hours every night, it will be difficult for you to fall asleep right away.


·      Blue Light and Technology at bedtime

While the flexible hours are the main reason why people want to go freelance, it’s also the same reason why it’s difficult for them to get the sleep they need. Since there are no established working hours, your work hours may extend even at bedtime.


This is why many freelancers find themselves working in bed and checking emails at night. Exposure to blue light can mess up with your body clock, while technology overuse can promote overstimulation. All of these causes sleep delay.


Sleep Tips for Freelancers

Now that we know why you can’t get enough sleep, let’s proceed with identifying what you can do to solve these issues. Here are 5 sleep tips that you can take advantage of:

1.     Block blue light.

If you can’t help but check your emails on your phone or laptop at night, the next best thing you can do is find a way to block out blue light. Fortunately, there are now plenty of apps and gadgets that you can use.


You can wear blue light filtering glasses when you work at night. Another option is to use your phone’s or laptop’s blue light filtering settings. Lastly, you can down blue light filtering apps on your phone.


2.      Establish zones dedicated to sleep and work in your home.

When you work and sleep on your bed, your body will get confused and will find it difficult to associate the bed only for sleeping.


To prevent this, avoid working on your bed or bedroom. As much as possible, have an area that’s dedicated only for work. It doesn’t have to be a full-blown office. A simple table or nook will do.


Also, you must create a comfortable sleeping space so you can fall asleep quickly. That’s why you should invest in a high-quality mattress. You should also make sure that you get the right bed size (twin, king, queen size), so you’ll have lots of space to move around while you sleep.


3.      Manage your time properly.

The most common reason why freelancers find it difficult to manage their time is that they underestimate the amount of time needed to get their work done. To solve this, it’s recommended that you increase the estimated working time on a specific task or project by 25 to 50%.


4.     Limit your naps.

Since you’re not following strict working hours, most freelancers tend to take a long nap in the afternoon when they feel sleepy. As much as possible, limit your naps to 30 minutes only and avoid taking naps late in the afternoon.


5.     Establish a wind-down routine at night.

If you find it difficult to avoid working at night, the next best thing you can do is finish your work an hour before bedtime. In this way, you can still have time for a bedtime routine.


Having a wind-down routine at night can help relax your mind and quiet down your thoughts. As a result, it will be easier for you to fall asleep.


The Bottom Line

Contrary to popular belief, freelancing is not all rainbows and butterflies. The truth is, it may even be more challenging work than a 9-5 job. Since you have no regular work hours, it will be hard for you to turn off after a long day at work. This can cause sleep disruption, delay, or deprivation.


Fortunately, there are a lot of things that you can do to overcome these sleep issues. Follow the tips we’ve provided, and you can surely get the sleep you need!