In 2019, the average American worker commuted more than 27 minutes to work each day.
Many people rely on public transportation to get to work, while others deal with rush-hour traffic
and being “stuck” in their car for long periods of time – especially if they live in a larger city.
The COVID-19 pandemic changed these patterns slightly. More people are working from home
than ever – an effect of the pandemic that is likely to linger as technology continues to advance
and remote work becomes more accessible.
However, plenty of people still have to commute each day, whether they’re heading to an office
job or a construction site. But, what does that mean for your sleep schedule? Chances are, you
wish you could get five more minutes of shut-eye when that alarm goes off every morning, but is
your commute really affecting your sleep health?
Let’s take a look at some of the pros and cons of commuting for your sleep schedule, and what
you can do to mitigate some of the potential issues your daily trip to work could be causing.
The Benefits of Commuting for Sleep
If you’ve been commuting for a while, you might rely on two or three cups of coffee to get you
going in the morning. But, there are some benefits to the long ride to-and-from work that can
actually make you feel more awake and well-rested.
For starters, it’s good to have a clear separation between your work life and your home life. One
of the biggest challenges remote workers face is a healthy work-life balance. When you have a
long distance between work and home, you’re more likely to be productive and energized during
your workday and relaxed at home. A healthy work-life balance is a key component to not only
getting enough sleep, but maintaining your mental and physical well-being.
In addition to that clear separation, having a long drive home gives you time to decompress
from the day. If you’re driving, you can unwind by listening to your favorite music or a podcast. If
you commute on public transportation, consider practicing mindfulness or meditation on your
way home so you can be present from the minute you walk in the door. When you feel relaxed
by the time you get home, you’ll likely have an easier time falling asleep and getting the rest
your mind and body really need.
The Cons of Commuting
Having to wake up early to get to work can cut into your sleep time. Unfortunately, that’s not the
only potential problem when it comes to commuting and your sleep schedule. For starters, not
getting enough sleep can put you at risk while you’re driving. Things like coffee and listening to
music in your car might help for a while, but if you’re driving while you’re drowsy, it’s much
easier to get into an accident or put other people’s lives at risk.
Studies have shown that many people who commute also have an inactive lifestyle. While you
don’t necessarily need to exercise every day, regular physical activity is extremely beneficial to
your physical and mental health. It also promotes healthy sleep hygiene. On the other hand,
prolonged inactivity tends to increase your risk of developing insomnia, and you’re less likely to
get the sleep you need.
Unfortunately, commuting can also lead to a variety of negative health issues, including:
● Cardiovascular issues
● Loneliness
● Exposure to more pollutants
● Stress
The stress caused by commuting can make getting enough sleep even more difficult. If you
have a long drive through heavy traffic, you’re likely to be more stressed when you get to work
and frustrated when you get home. If your job is hectic and stressful, too, thinking about it can
keep you up all night.
Stress and sleep deprivation are closely linked. Unfortunately, they can create a vicious cycle.
The more stressed you are, the harder it is to get quality sleep. The less sleep you get, the more
stressed you’ll become.
How to Make the Most of Your Commute
If you’re concerned that your commute could be impacting your physical and mental health as
well as your sleep schedule, there are a few tips and tricks you can use to get more rest and
improve your well-being in the process.
For starters, try to reframe your perspective of commuting. You might think of it as something
boring and even annoying. However, if you can view it as a time to unwind, reflect, listen to a
book or music, or learn something new, you’ll actually end up boosting your mental well-being
and reducing your stress.
If you take public transportation for your commute, try to get some sleep on your way to work in
the morning. Even a short nap on the train has its benefits, including:
● Boosted energy
● More motivation to work
● Greater productivity
● Improved mood
Taking a quick nap on your way home from work can give your eyes a chance to rest. If you’ve
been staring at a computer all day, that’s extremely beneficial, and can help you get into a more
relaxed state by the time you get home.
Whether you drive or take public transportation, one of the best things you can do is to create a
sleep routine. Try to go to sleep around the same time each night. Avoid electronics for at least
an hour before bed, and establish a routine that allows your mind and body to “wind down.” That
might include journaling, reading a few pages of a book, or meditating.
A regular sleep routine improves sleep hygiene. It will indicate to your brain that it’s time to get
some rest, and you’ll have an easier time falling asleep, rather than tossing and turning all night.
Additionally, make sure you have a morning routine. Try to wake up at the same time each day,
and go through the same activities, like eating breakfast, exercising, and stretching. This kind of
familiarity can help your circadian rhythm, letting your mind and body know when you want to be
awake and when you want to be asleep.
If you’ve been commuting for a while, you probably already know there are plenty of pros and
cons. However, when it comes to your sleep schedule, there are things you can do to counteract
some of the drawbacks. Doing so will help to ensure you get enough rest, making it easier to
manage your physical and mental health.
