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Sleep Optimisation for Desk Workers
Poor sleep makes everything worse. Here is what actually works for desk workers who struggle to wind down after screen-heavy days.
8 min read · Jordi van Sighem
Desk workers have a sleep problem. Eight hours of screen exposure, artificial light, and physical inactivity create the worst conditions for sleep. You arrive at your desk tired and leave it wired. This is not insomnia. It is biology. And it is fixable.
## The Evening Protocol
90 minutes before sleep: enable night mode on all devices. Your melatonin production recovers within 20-30 minutes.
60 minutes before sleep: choose one wind-down activity — a walk, light stretching, reading, or journalling. Consistency matters more than the activity.
30 minutes before sleep: no food or alcohol. Alcohol fragments sleep and suppresses REM sleep, the stage responsible for memory and emotional regulation.
Sleep environment: cold at 16-18 degrees, completely dark, quiet. Non-negotiable.
## The Morning Protocol
No phone for the first 30 minutes. Checking your phone immediately activates your stress response and sets a higher cortisol baseline for the day.
Get outside within an hour of waking. Natural light resets your circadian rhythm.
Wake at the same time every day including weekends. The single most effective sleep intervention available.
## Exercise and Sleep
Finish exercise at least 3 hours before your intended sleep time. Morning or lunchtime workouts are optimal for desk workers.