Hybrid Office: Why Remote Work Exhausts and How to Combat It 0 12

Habits of Remote Workers and Their Consequences

Many first tried remote work during the pandemic and appreciated the benefits: no commuting, savings on clothing and food, the ability to work at convenient times. However, the expected rest did not come: remote workers face fatigue, sleep issues, attention, memory, mood, and socialization problems.

"According to a large-scale survey, 44% of residents in major cities constantly feel severe fatigue, most often this is young people aged 25–35," notes therapist Irina Nikulina. "The highest level of exhaustion (64%) is among those who feel lonely, even if they do not live alone."

Digital Slavery and Sensory Hunger

Technologies that were supposed to bring freedom often turn into digital slavery: Russians spend 4–5 hours a day on their smartphones and 3–6 hours with headphones. Real life is gradually being replaced by virtual life, and emotions are predominantly expressed online.

"Our brain is evolutionarily tuned to a rich sensory environment," explains Nikulina. "Limiting stimuli leads to a decline in cognitive functions, anxiety, difficulties with adaptation, and emotional burnout."

Hypodynamia and Blurred Boundaries of Work

Remote work reduces physical activity: a quarter of those working from home only go out to the store or pharmacy. The blurred line between work and leisure leads to moral exhaustion. 43% of respondents rested by 'doing nothing' — scrolling through social media and browsing marketplaces. Chronic stress reduces cognitive functions, increases anxiety, and leads to apathy.

Disruption of Biological Rhythms and Sleep Quality

Young people and IT specialists often work in darkness or dim light, even during the day, darkening their rooms. This disrupts biological rhythms: sleep becomes superficial, and the body does not recover fully.

Sleep doctor Mikhail Poluektov advises:

• Exclude blue light 1.5 hours before sleep to allow the brain to produce melatonin;
• Go to bed and wake up at the same time, sleep for 7–8 hours;
• Spend at least an hour outdoors during the day;
• Avoid night work;
• Use gentle calming agents (essential oils, homeopathy);
• In the evening, perform 20-minute bedtime rituals: airing, stretching, massage, breathing exercises.

Aromas also help: essential oils of bergamot, copaiba, lavender, cardamom, and ylang-ylang reduce cortisol and normalize heart rate, while lemon, grapefruit, rosemary, and cedar invigorate and improve brain function.

Sensory Intelligence and Neurotraining

To combat digital overload, exercises focusing on visual, auditory, and olfactory stimuli are important. For example, a two- to three-minute olfactory exercise with 3–4 scents (coffee, spices, soap, wood) strengthens neural connections in the brain's limbic system.

"Controlled stress methods, such as breathing practices and cold exposure according to Wim Hof, reboot the body, improve sleep quality, and increase endorphin production," adds Nikulina.

Conclusion

Increased fatigue from remote work is not an inevitable price for progress. A systemic reorganization of the body, the development of sensory intelligence, and neuroplasticity allow for maintaining health, enhancing adaptability, and improving quality of life in a digital environment.