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trn:oi[Link]7689 63 Pages
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Mar 27, 2025, 4:38 AM UTC
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25% Overall Similarity
The combined total of all matches, including overlapping sources, for each database.
Filtered from the Report
Bibliography
Match Groups Top Sources
420Not Cited or Quoted 20% 14% Internet sources
Matches with neither in-text citation nor quotation marks
15% Publications
119Missing Quotations 5% 21% Submitted works (Student Papers)
Matches that are still very similar to source material
1 Missing Citation 0%
Matches that have quotation marks, but no in-text citation
0 Cited and Quoted 0%
Matches with in-text citation present, but no quotation marks
Integrity Flags
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Match Groups Top Sources
420Not Cited or Quoted 20% 14% Internet sources
Matches with neither in-text citation nor quotation marks
15% Publications
119Missing Quotations 5% 21% Submitted works (Student Papers)
Matches that are still very similar to source material
1 Missing Citation 0%
Matches that have quotation marks, but no in-text citation
0 Cited and Quoted 0%
Matches with in-text citation present, but no quotation marks
Top Sources
The sources with the highest number of matches within the submission. Overlapping sources will not be displayed.
1 Internet
[Link] <1%
2 Internet
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3 Internet
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4 Student papers
Regenesys Business School on 2024-06-03 <1%
5 Internet
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6 Internet
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7 Student papers
(school name not available) on 2024-09-23 <1%
8 Student papers
Northcentral on 2024-12-17 <1%
9 Internet
[Link] <1%
10 Student papers
University of Leeds on 2023-12-14 <1%
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11 Student papers
University of Strathclyde on 2023-09-26 <1%
12 Student papers
University of St. Gallen on 2015-08-06 <1%
13 Publication
David J. Stensel, Adrianne E. Hardman, Jason M.R. Gill. "Physical Activity and Healt… <1%
14 Internet
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15 Publication
"Exercise and Mental Health", Springer Science and Business Media LLC, 2024 <1%
16 Internet
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17 Internet
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18 Student papers
Sheffield Hallam University on 2024-09-05 <1%
19 Student papers
University of Newcastle on 2019-07-08 <1%
20 Internet
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21 Student papers
University of Central Lancashire on 2023-06-02 <1%
22 Publication
Ward van Zoonen, Anu Sivunen, Ronald E. Rice. "Boundary communication: how s… <1%
23 Internet
[Link] <1%
24 Student papers
Monash University on 2025-02-14 <1%
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25 Student papers
University of Derby on 2024-08-11 <1%
26 Student papers
University of Hull on 2024-09-10 <1%
27 Internet
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28 Student papers
The University of Texas at Arlington on 2025-03-15 <1%
29 Publication
Zhonggen Yin, Chengbo Yang, Xiaomei Yu. "Self-control moderates the impacts of… <1%
30 Internet
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31 Internet
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32 Student papers
Coventry University on 2020-08-24 <1%
33 Student papers
Coventry University on 2023-12-04 <1%
34 Student papers
Manipal GlobalNxt University on 2023-12-15 <1%
35 Student papers
University of Northumbria at Newcastle on 2024-01-15 <1%
36 Internet
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37 Student papers
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38 Student papers
Chester College of Higher Education on 2024-05-14 <1%
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39 Student papers
De Montfort University on 2024-09-17 <1%
40 Student papers
London School of Science & Technology on 2025-01-26 <1%
41 Student papers
University of Liverpool on 2024-09-15 <1%
42 Student papers
University of Wales central institutions on 2019-04-05 <1%
43 Publication
Maphanga, Christinah Hlamalane. "The Relationship Between Manager Supoort, … <1%
44 Publication
R. B. da Silva, L. Costa-Paiva, A. M. Pinto-Neto, A. de A. Braga, S. S. Morais. "Associ… <1%
45 Student papers
University of Hull on 2023-08-29 <1%
46 Student papers
University of Lancaster on 2023-01-31 <1%
47 Internet
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48 Internet
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49 Student papers
CVC Nigeria Consortium on 2017-09-14 <1%
50 Student papers
Manchester Metropolitan University on 2022-09-12 <1%
51 Student papers
University College London on 2023-09-17 <1%
52 Student papers
University of Hull on 2024-11-27 <1%
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53 Internet
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54 Internet
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55 Publication
Ghate, Trupti Sanjay. "Well-being, Health, and Work-life Balance of Emergency He… <1%
56 Student papers
University of Bedfordshire on 2024-03-06 <1%
57 Student papers
University of Oxford on 2021-08-10 <1%
58 Internet
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59 Internet
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60 Student papers
Al Qasimia University on 2025-03-01 <1%
61 Student papers
London School of Economics and Political Science on 2024-08-15 <1%
62 Student papers
Manchester Metropolitan University on 2024-12-18 <1%
63 Student papers
University of Bedfordshire on 2023-04-27 <1%
64 Student papers
University of Leicester on 2024-09-24 <1%
65 Internet
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66 Internet
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67 Internet
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68 Internet
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69 Internet
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70 Internet
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71 Student papers
Central Queensland University on 2023-10-07 <1%
72 Publication
Toyin Ajibade Adisa, Olatunji David Adekoya, Kareem Folounsho Sani, Opeoluwa … <1%
73 Student papers
University of Bolton on 2023-04-08 <1%
74 Student papers
University of London External System on 2021-06-28 <1%
75 Internet
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76 Internet
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77 Internet
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78 Internet
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79 Internet
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80 Internet
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81 Internet
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82 Student papers
Brunel University on 2024-09-03 <1%
83 Student papers
Brunel University on 2025-03-20 <1%
84 Publication
Crant, Aurelia. "Navigating the Road: Exploring the Direct and Indirect Effects of … <1%
85 Publication
Jones, James Wesley. "Harnessing a Shared Value Between Generational Workers:… <1%
86 Publication
Nan Xu, Chunyong Tang, Chengchuan Yang, Yanzhao Lai. "Work boundary violati… <1%
87 Student papers
Universiteit Utrecht on 2025-02-12 <1%
88 Student papers
Universiti Malaysia Sarawak on 2020-08-17 <1%
89 Publication
Volkan Aşkun. "Complex Adaptive Systems and Human Resource Management: F… <1%
90 Internet
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91 Internet
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92 Internet
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93 Publication
Begüm Yalçın. "chapter 3 What Role Does Work-Life Balance Play in Mediating th… <1%
94 Publication
Dungca, Zachary Quenga. "Resilience of Mental Health Professionals During COVI… <1%
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95 Student papers
Georgia Southern University on 2015-07-04 <1%
96 Publication
Hafinaz, R Hariharan, R. Senthil Kumar. "Recent Research in Management, Accou… <1%
97 Publication
Hoogestraat, Daniel M.. "Work-Life Balance of Teleworkers Amid the COVID-19 Pa… <1%
98 Student papers
Roehampton University on 2024-03-30 <1%
99 Student papers
The University of Manchester on 2019-09-13 <1%
100 Student papers
University of Bedfordshire on 2024-05-19 <1%
101 Student papers
Wittenborg University on 2024-09-23 <1%
102 Internet
[Link] <1%
103 Student papers
upgrad on 2025-03-25 <1%
104 Student papers
Assumption University on 2012-08-12 <1%
105 Student papers
Berlin School of Business and Innovation on 2024-10-13 <1%
106 Student papers
Brunel University on 2025-03-20 <1%
107 Publication
Frehlich, Levi Colt. "Development and Assessment of a Neighbourhood Internatio… <1%
108 Student papers
University of Huddersfield on 2017-05-02 <1%
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109 Student papers
University of Stirling on 2024-04-04 <1%
110 Student papers
Vrije Universiteit Amsterdam on 2024-11-26 <1%
111 Publication
Walters, Enjolique. "Black Women’s Lived Work Experiences and Work-Life Balanc… <1%
112 Student papers
Brunel University on 2023-10-04 <1%
113 Publication
Helen Lingard, Valerie Francis. "Managing Work-Life Balance in Construction", Ro… <1%
114 Student papers
The University of Texas at Tyler on 2025-03-03 <1%
115 Student papers
The University of Wolverhampton on 2024-07-25 <1%
116 Student papers
Universiti Tunku Abdul Rahman on 2013-04-12 <1%
117 Student papers
University of Ulster on 2024-02-13 <1%
118 Internet
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119 Internet
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120 Internet
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121 Publication
Agata Austen, Katarzyna Piwowar-Sulej, Jarosław Grzegorz Wąsowicz. "“Give me s… <1%
122 Student papers
Chester College of Higher Education on 2022-10-11 <1%
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123 Student papers
Colombo Institute of Research & Psychology on 2021-01-29 <1%
124 Publication
Hwati, Roseline. "Oversight of and Access to Education for Undocumented Intern… <1%
125 Publication
Jeffery, Leafrique. "Comparing Intergenerational Work-Life Balance and Turnover… <1%
126 Student papers
Monash University on 2024-09-21 <1%
127 Publication
Trevor Watkins, Elizabeth E. Umphress. "Strong body, clear mind: Physical activity… <1%
128 Student papers
University of Birmingham on 2021-05-05 <1%
129 Student papers
University of Leeds on 2022-08-30 <1%
130 Publication
Xin Liu, Nan Qin, Xiaochong Wei. "The Complex Relationship Between Sleep Quali… <1%
131 Internet
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132 Internet
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133 Internet
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134 Student papers
Florida Institute of Technology on 2021-03-14 <1%
135 Student papers
London School of Economics and Political Science on 2021-08-31 <1%
136 Student papers
Queensland University of Technology on 2022-05-13 <1%
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137 Student papers
Roehampton University on 2023-08-31 <1%
138 Student papers
Segi University College on 2024-03-23 <1%
139 Student papers
University of Bedfordshire on 2018-02-10 <1%
140 Student papers
University of Glamorgan on 2024-04-05 <1%
141 Student papers
University of Portsmouth on 2024-03-22 <1%
142 Student papers
University of Sheffield on 2022-04-11 <1%
143 Student papers
University of Wales, Lampeter on 2023-12-26 <1%
144 Student papers
Walden University on 2023-02-12 <1%
145 Internet
[Link] <1%
146 Publication
"Expanding the Boundaries of Work-Family Research", Springer Science and Busi… <1%
147 Publication
Agnieszka Szychowska, Anna Zimny-Zając, Elżbieta Dziankowska-Zaborszczyk, To… <1%
148 Student papers
Capella University on 2024-02-06 <1%
149 Student papers
Chester College of Higher Education on 2022-04-15 <1%
150 Student papers
Divine Mercy University on 2024-02-14 <1%
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151 Publication
Gerrit J. M. Treuren. "Employee embeddedness as a moderator of the relationship… <1%
152 Publication
Hasan Ahmad. "The Role of Emotional Intelligence in Worker Performance and W… <1%
153 Student papers
Mancosa on 2019-11-20 <1%
154 Student papers
Munster Technological University (MTU) on 2024-09-23 <1%
155 Student papers
National Chengchi University on 2024-01-07 <1%
156 Publication
Qingqing Yang, Yinkai Zhang, Shiying Li. "The impact of mind–body exercise on th… <1%
157 Publication
Shivani Agarwal, Rekha Mewarfarosh, Vijender Kumar Solanki. "The role of variou… <1%
158 Student papers
Southern New Hampshire University - Continuing Education on 2025-03-14 <1%
159 Student papers
University of Birmingham on 2024-04-24 <1%
160 Student papers
University of East London on 2024-09-10 <1%
161 Student papers
University of Glasgow on 2020-09-02 <1%
162 Student papers
University of Glasgow on 2023-04-26 <1%
163 Student papers
University of New South Wales on 2013-09-04 <1%
164 Student papers
University of the Western Cape on 2025-02-05 <1%
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165 Student papers
Vrije Universiteit Amsterdam on 2024-11-27 <1%
166 Internet
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167 Internet
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168 Internet
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169 Internet
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170 Internet
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171 Internet
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172 Internet
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173 Internet
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174 Internet
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175 Internet
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176 Student papers
Alliant International University on 2015-03-24 <1%
177 Student papers
Asia Pacific University College of Technology and Innovation (UCTI) on 2024-03-22 <1%
178 Publication
Askew, Donna Lynn. "A Qualitative Phenomenological Assessment of Leadership’… <1%
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179 Publication
Brownlow, Chundria. "University Administrators' Perceptions of Improving Emplo… <1%
180 Student papers
Brunel University on 2024-03-21 <1%
181 Student papers
Central Queensland University on 2014-05-28 <1%
182 Student papers
Columbus State University on 2024-11-08 <1%
183 Student papers
Heriot-Watt University on 2023-05-07 <1%
184 Student papers
Hong Kong Baptist University on 2024-04-25 <1%
185 Student papers
IUBH - Internationale Hochschule Bad Honnef-Bonn on 2022-10-20 <1%
186 Publication
Jamunarani H. S., Rajeena Syed. "Antecedents and outcomes of work-life balance … <1%
187 Student papers
London School of Economics and Political Science on 2018-08-20 <1%
188 Publication
Nick Draper, Gareth Stratton. "Physical Activity - A Multi-disciplinary Introduction… <1%
189 Student papers
Nottingham Trent University on 2023-04-17 <1%
190 Publication
Philip J. Badawy, Scott Schieman. "Controlling or Channeling Demands? How Sche… <1%
191 Student papers
Sheffield Hallam University on 2025-01-15 <1%
192 Student papers
Sierra College on 2023-05-19 <1%
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193 Student papers
Southern New Hampshire University - Continuing Education on 2025-02-14 <1%
194 Student papers
The University of the West of Scotland on 2024-06-28 <1%
195 Student papers
University of Bolton on 2025-01-12 <1%
196 Student papers
University of Cape Town on 2022-03-22 <1%
197 Student papers
University of Central England in Birmingham on 2025-01-23 <1%
198 Student papers
University of Glasgow on 2024-08-13 <1%
199 Student papers
University of Greenwich on 2024-09-09 <1%
200 Student papers
University of Leeds on 2024-09-12 <1%
201 Student papers
University of Melbourne on 2020-04-06 <1%
202 Student papers
University of Northumbria at Newcastle on 2024-05-07 <1%
203 Student papers
University of Nottingham on 2022-06-28 <1%
204 Student papers
University of Portsmouth on 2024-03-25 <1%
205 Student papers
University of Sheffield on 2023-01-23 <1%
206 Student papers
University of Southampton on 2024-03-20 <1%
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207 Student papers
University of Westminster on 2017-09-06 <1%
208 Student papers
adtalem on 2025-03-25 <1%
209 Internet
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210 Internet
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211 Internet
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212 Internet
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213 Internet
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214 Internet
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220 Internet
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221 Internet
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222 Internet
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223 Internet
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224 Internet
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225 Internet
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226 Internet
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227 Internet
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228 Internet
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229 Internet
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230 Internet
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231 Publication
"Opportunities and Risks in AI for Business Development", Springer Science and … <1%
232 Student papers
Adtalem Global Education on 2024-02-06 <1%
233 Publication
Amaoh-Boakye, Aseye Afi. "Emotional Labor and Work-Family Balance in Minority… <1%
234 Student papers
BPP College of Professional Studies Limited on 2023-09-07 <1%
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235 Student papers
Bournemouth University on 2023-05-09 <1%
236 Student papers
Cardiff University on 2023-09-07 <1%
237 Student papers
Chester College of Higher Education on 2022-09-12 <1%
238 Student papers
City University of Hong Kong on 2024-04-19 <1%
239 Student papers
Colorado Technical University Online on 2025-03-20 <1%
240 Student papers
Coventry University on 2024-04-04 <1%
241 Student papers
Creighton University on 2021-01-01 <1%
242 Student papers
Edge Hill University on 2024-04-16 <1%
243 Student papers
Embry Riddle Aeronautical University on 2021-05-23 <1%
244 Publication
Emily Ma, Sujie Wang, Danni Wang, Aijing Liu, Misun (Sunny) Kim. "When work an… <1%
245 Publication
Fields, Ryan Salyer. "The Motivations of Millennials in the Workplace: A Qualitativ… <1%
246 Student papers
Global College Malta on 2023-11-13 <1%
247 Student papers
Heriot-Watt University on 2021-04-07 <1%
248 Publication
Illias Sheikh, Mausam Kumar Garg, Manvi Agarwal, Poulomi Chowdhury, Mrinal K… <1%
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249 Publication
Jessie Pow, David B. King, Ellen Stephenson, Anita DeLongis. "Does social support … <1%
250 Publication
Jones, Tony LaMarcus. "Remote Leadership & Mental Health: Access to Benefits a… <1%
251 Publication
Juliana Quadros Santos Rocha, Luísa Silveira da Silva, Matheus Pintanel Freitas, F… <1%
252 Student papers
King's College on 2023-09-04 <1%
253 Publication
King, DuShawn R.. "Exploring the Influence of Distributed Work Arrangements on… <1%
254 Publication
Kolegraff, Stacy. "The Lived Experiences of Women Working in the Construction I… <1%
255 Publication
Kritika Bharadwaj. "Chapter 11 Men’s Work-Life Balance: A Case-Study of UK Polic… <1%
256 Student papers
Learna | Diploma MSc on 2024-10-21 <1%
257 Publication
Lesley Ann Atilano-Tang, Mary Grace Antonio-Torres. "Optimizing government se… <1%
258 Publication
Levin, Alla. "What Are the Management Strategies to Promote Work-Life Balance … <1%
259 Student papers
Mancosa on 2019-12-06 <1%
260 Publication
Melissa N. Savage, Laura Weisbein, Syeda Farwa Kelly, Doah E. Shin, Kara Hume, … <1%
261 Publication
Michael Kellmann, Sarah Jakowski, Jürgen Beckmann. "The Importance of Recove… <1%
262 Student papers
Myanmar Imperial College on 2024-12-13 <1%
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263 Student papers
National University of Ireland, Galway on 2018-01-08 <1%
264 Publication
Olusegun Emmanuel Akinwale, Owolabi Lateef Kuye, Olayombo Elizabeth Akinwa… <1%
265 Publication
Padayachee, Melissa Shanelle. "The Impact of Mandatory Work from Home on E… <1%
266 Student papers
Pan-Atlantic University on 2023-07-29 <1%
267 Student papers
RMIT University on 2015-10-23 <1%
268 Publication
Sai Kiran Oruganti, Dimitrios A Karras, Srinesh Singh Thakur, Janapati Krishna Ch… <1%
269 Publication
Sania Khan, George Thomas, Bisharat Ali Kunbhar, Noha Hamdy Mostafa Moham… <1%
270 Publication
Shook, Joshua Kirk. "Building and Sustaining Culture in a Remote Work Environm… <1%
271 Student papers
Swinburne University of Technology on 2023-10-31 <1%
272 Student papers
Technological University Dublin on 2023-07-26 <1%
273 Student papers
The University of Manchester on 2014-09-01 <1%
274 Student papers
Tilburg University on 2024-09-24 <1%
275 Student papers
Universiti Malaysia Pahang on 2024-12-25 <1%
276 Student papers
University of Bedfordshire on 2023-01-13 <1%
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277 Student papers
University of Cape Town on 2024-09-30 <1%
278 Student papers
University of East London on 2023-12-14 <1%
279 Student papers
University of Edinburgh on 2022-08-18 <1%
280 Student papers
University of Essex on 2024-09-11 <1%
281 Student papers
University of Exeter on 2023-05-16 <1%
282 Student papers
University of Hull on 2020-04-27 <1%
283 Student papers
University of New Orleans on 2022-07-30 <1%
284 Student papers
University of Newcastle on 2016-08-08 <1%
285 Student papers
University of Portsmouth on 2024-05-06 <1%
286 Student papers
University of Southampton on 2023-09-14 <1%
287 Student papers
University of West London on 2022-05-18 <1%
288 Student papers
University of Westminster on 2021-01-27 <1%
289 Student papers
Vrije Universiteit Amsterdam on 2024-11-27 <1%
290 Publication
Yuan, Shuhan. "The Significance of Physical Activity on Cognitive Function in Mid… <1%
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291 Internet
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292 Internet
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293 Internet
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294 Internet
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295 Internet
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296 Internet
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297 Internet
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298 Internet
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299 Internet
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301 Internet
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302 Internet
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304 Internet
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305 Internet
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306 Internet
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307 Internet
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308 Internet
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309 Internet
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310 Internet
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311 Internet
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312 Internet
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314 Internet
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315 Internet
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316 Internet
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317 Internet
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318 Internet
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319 Publication
"Agile Working and Well-Being in the Digital Age", Springer Science and Business … <1%
320 Student papers
Higher Education Commission Pakistan on 2023-11-29 <1%
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1 Examining physical activity as a moderator the relationship between sleep quality and
virtual work life balance among remote workers
11 Chapter 1
Introduction
52 In today's workforce, telecommuting or remote work has become more popular, particularly in the
92 wake of global disruption brought about by the COVID-19 pandemic. With companies and
208 employees adopting flexible work arrangements, concerns regarding work-life balance, mental
health, and well-being have gained relevance. One important feature of this change is an
103 understanding of how different factors influence the well-being of remote workers, specifically
303 sleep quality and its relation to virtual work-life balance. Sleep, being a key factor in cognitive and
302 physical well-being, is usually sacrificed in the case of remote labor, as the lines between personal
and professional life are blurred (Kunz, 2021).Poor sleep quality, in turn, may affect individuals'
productivity and their ability to manage the stresses of a virtual workplace (Blank et al., 2023)
88 The concept of work-life balance within virtual offices has changed considerably, with the majority
345 of workers having a hard time separating working responsibilities from personal life while working
1 at home. Virtual work-life balance refers to the ability of telecommuters to balance professional
tasks with personal endeavors without one affecting the other. (Senarathne Tennakoon, 2021)Poor
boundaries among these areas have been linked with burnout, anxiety, and worsening physical and
308 emotional health(Gillet et al., 2022). While much has been explored about the work-life balance
concept, too little attention has been devoted to how it is influenced by physical activity, which
135 can potentially act as a moderator of the relationship between sleep quality and work-life balance.
Physical activity is generally renowned to have numerous advantages, one of which is its positive
91 influence on the quality of sleep. Research has ever shown that physical activity has a sleep-
71 promoting effect through earlier onset of sleep, improved sleep efficiency, and reducing sleep
70 disruption(Luo et al., 2021)The link between physical activity and sleep quality, thus, has
important implications for remote employee who face the double task of enhancing health and
314 productivity in a virtual setting. But physical activity's contribution to mediating the link between
work-life balance and sleep is not yet adequately researched. It is (Tump et al., 2022)possible that
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97 regular physical activity participants have better sleep quality and a better work-life balance
compared to non-participants.
Grasping this connection is especially relevant to remote work, where standard working
environments offer greater scope for organized physical activity, like walking breaks, gym
memberships, or daily commutes. Remote workers, on the other hand, may be confronted with
162 obstacles to physical activity, like limited space, time limitations, or the loss of boundaries between
17 work and personal life that makes it difficult to prioritize health (Stamatakis et al., 2019)The ability
of physical activity to counteract the adverse impact of poor sleep on work-life balance may
therefore provide useful insights into interventions for improving well-being among remote
workers.
1.1 Sleep Quality
Sleep quality is the quality of sleeping, including various parameters such as duration of sleep,
95 sleep onset latency (time to fall asleep), sleep efficiency (ratio of sleep time spent asleep in bed),
and disturbance frequency during sleep (Calderwood et al., 2021)It's a multifaceted aspect that is
more than mere quantity of sleep—its quality affects a range of cognitive and physical processes,
ranging from mood regulation to memory consolidation, physical repair, and immune system
function (Walker, 2021)
75 For teleworkers, sleep is also affected greatly by the flexibility of boundaries between work and
personal life. The domestic environment, which is generally recognized with relaxation and
individual time, is a room for both work and sleep. This crossover can lead to interference with
sleep patterns, particularly when workers do activities outside of work hours, experience stress
from work, or have no organization in their day-to-day life (Kunz, 2021)Additionally, the quality
200 of sleep has been correlated with higher rates of burnout, anxiety, and depression, all of which
impact productivity and general well-being (Borowski, 2019).Studies repeatedly demonstrate that
sleep loss or low-quality sleep can lower intellectual performance and distort decision-making and
problem-solving capabilities, which are essential competencies for telecommuters (Helles, 2022).
Sleep quality knowledge is needed to understand how sleep influences telecommuters' capability
60 to balance work and personal life, since the sleep-deprived person is usually less effective, with its
effects crossing into personal time and generating stress and discontent in both areas.
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1.2 Virtual Work-Life Balance
122 Virtual work-life balance refers to the capacity of teleworkers to manage professional obligations
while still having time for personal pursuits, social engagements, and self-care. The shift to
203 telework, especially with the COVID-19 pandemic, has heightened the difficulty of achieving a
balanced life. In contrast to conventional office settings, where employees literally leave the
workplace at the end of the workday, telework necessitates high self-discipline and proper
demarcation between work and play (Charalampous et al., 2020)
103 When boundaries are not clear, remote workers can find it difficult to keep the demands of work
280 from spilling over into personal time, resulting in burnout and reduced satisfaction in both work
239 and personal life. Research indicates that remote work can result in overwork, as employees tend
87 to work longer hours than regular office hours, resulting in work-life imbalance (Derks et al.,
2016)The absence of a formal physical location, in combination with convenient access to work
technology outside of regular business hours, can exacerbate these issues.
259 Additionally, work-life balance has a direct correlation with mental and physical well-being. Lack
43 of work-life balance has been related to increased levels of stress, emotional exhaustion, and even
physical conditions such as headaches, sleep disorders, and gastrointestinal problems (Allen et al.,
2017)Studies have indicated that attaining a balance is not only healthy for employees' health but
157 also for organizations, as workers with a good work-life balance have been found to report greater
job satisfaction, less absenteeism, and improved overall performance (Golsch & Adams, 2025). As
3 such, the knowledge of how sleep quality influences work-life balance among remote employees
83 is important to organizations that want to improve the well-being and productivity of employees.
1.3 Physical Activity
44 Physical activity is any movement of the body that involves energy expenditure, such as exercise
and regular activities like walking, taking the stairs, or doing housework. Physical activity on a
regular basis is widely recognized for its many health advantages, ranging from enhancing
27 cardiovascular well-being to extending life expectancy. It is also crucial in enhancing the quality
of sleep (Luo et al., 2021)and this interaction is especially pertinent for telecommuters who may
suffer from sleep disturbances as a result of their work environment.
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Physical exercise has been found to enhance the quality as well as duration of sleep. Exercise
manages circadian rhythms, alleviates insomnia symptoms, and enables people to fall asleep
quicker and have fewer night awakenings (Shamsi, 2023)In addition, regular exercise can decrease
anxiety, depression, and stress levels (which are all known to cause poor sleep quality and poor
41 work-life balance) (Chao et al., 2023)
Nonetheless, remote employees can struggle with having enough physical activity because of
inactive work habits, not being able to use a gym, or fewer possibilities for spontaneous exercise
(e.g., walking to a meeting or using public transportation). Consequently, most remote workers
50 suffer from physical health declines, which further worsen sleep problems and have a negative
57 impact on their capacity to achieve work-life balance (Tump et al., 2022). Physical activity
moderation in the association between sleep quality and work-life balance is of specific interest in
this study since it may provide a possible intervention for enhancing both sleep and work-life
balance outcomes.
19
2 1.4 Physical Activity and Its Role in Health and Well-being
Physical activity refers to any body movement that requires energy, such as organized exercises,
walking, ascending stairs, or even ordinary chores at home. It is important in ensuring general
physical well-being, enhancing cardiovascular function, increasing muscle and bone strength, and
extending longevity (Cornwell & Warburton, 2014). Physical exercise is also strongly connected
with good mental health since it is recognized to relieve depression, anxiety, and stress symptoms
(Thwaite et al., 2020). Aside from all these benefits for physical health, physical exercise is
becoming more commonly understood for promoting sleep quality as well, and this has especial
significance in workers in remote setups.
Physical activity every day has also been found to enhance the quantity and quality of sleep.
Regular exercise regulates circadian rhythms, shortens sleep latency, and enhances deeper and
more restful sleep (Rogowska et al., 2020). Particularly, exercise is found to optimize the overall
architecture of sleep, such as improved slow-wave (deep) sleep, which serves to facilitate
restorative rest (Calderwood et al., 2021). Additionally, physical activity will assist people
suffering from insomnia through the reduction of sleep onset latency and the rate of night-time
2 awakenings, thus resulting in more consolidated periods of sleep (Bu et al., 2021).
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In addition, exercise is associated with a decrease in stress and anxiety, which are most likely
linked to low quality of sleep. Exercise on a regular basis causes the production of endorphins and
other neurotransmitters, such as serotonin, which assist in mood enhancement and reducing
feelings of tension and anxiety (Vandelanotte et al., 2015). Since anxiety and stress tend to be key
causes of bad sleep, regular exercise is arguably the most effective way to promote good sleep
hygiene and hence overall health (Di Benedetto et al., 2020).
289 Yet remote employees struggle with having a normal level of physical activity. The change in work
to remote has resulted in greater sedentary behavior since employees tend to sit long hours at their
workstations without the usual breaks and movement that would normally take place within an
251 office setting. Remote workers will also have fewer chances of engaging in casual physical activity,
e.g., walking to a meeting or commuting using public transport (Haar & Harris, 2023). The
unavailability of gyms or other sport facilities, especially during the period of pandemic
243 restrictions, increases these problems further. Consequently, remote workers have been found to
experience reductions in physical well-being, which not only has negative implications for their
general fitness levels but also contributes to poor sleeping habits, such as difficulty sleeping or
6 remaining asleep (Calderwood et al., 2021).
109 The inability of remote workers to get enough physical exercise can also contribute to work-life
imbalance. Remote work has a tendency to mix work and personal life such that the worker feels
obliged to be on the job longer hours or be "on" all the time, resulting in more stress and lesser
time for physical exercise (Wells et al., 2023). This disparity can also destroy the sleep gains of
physical activity, as levels of stress continue to rise and sleep deteriorate. These mechanisms can
therefore provide a negative feedback loop, such that worsening sleep exacerbates work-life
imbalance and too little physical activity exacerbates sleep and work. (Sanz‐Vergel et al., 2011).
One of the primary research focal areas of interest in this research is the potential for physical
58 activity to function as a moderator between work-life balance and sleep quality in telecommuting
settings. While sleep deprivation can be a factor for lower work performance and challenges in
coping with personal life demands, regular physical activity could mitigate such negative effects.
68 Physical exercise has the potential to act as a mediator of the relationship between sleep disorders
106 and remote workers' ability to manage their professional and personal life effectively. Exercise has
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178 the potential to offer a way to increase work-life balance as well as the quality of sleep, and thus
250 it is a determinant in the overall well-being of remote workers (Barber et al., 2017).
336 1.5 The Interaction Between Sleep Quality, Virtual Work-Life Balance, and Physical Activity
215 In home working, an awareness of the complex interaction between sleep quality, work-life
96 balance, and physical exercise is crucial in designing interventions to improve the well-being of
employees overall. The particular difficulties of home working—e.g., overestimation of
professional-private life boundaries, longer working hours, and increased stress levels—can all
39 have negative impacts on sleep quality. Poor sleep, in this way, can potentially worsen work-life
conflict, ultimately making it more challenging to balance job demands with personal obligations.
Yet more recent evidence indicates that exercise can serve as a powerful moderator in this
298 relationship, potentially breaking the negative link between poor sleep and work-life balance. By
enhancing the quality of sleep, exercise not only improves rest but can also act as a buffer to the
186 stress that results from poor sleep, enabling people to better cope with both their work and personal
lives (Campo et al., 2021).
Sleep quality is a widely documented predictor of work-life balance. When people have poor sleep,
they tend to report increased levels of stress, decreased productivity, and trouble concentrating on
7 work-related tasks, all of which can contribute to an unbalanced relationship between work and
life demands (García-Salirrosas et al., 2023). In a telework environment, this imbalance is
4 compounded further by the absence of division between work and home life, leading to physical
and emotional depletion. Regular exercise, however, has been proven to mitigate much of these
detrimental effects. Physical activity can help to induce greater, more restorative sleep by
regulating circadian rhythms and eliminating sleep disruptions such as insomnia (Pluut &
Wonders, 2020). Consequently, better sleep quality allows remote workers to control their daily
work with more vitality and concentration, which can mitigate work-life conflict feelings and
enhance their ability to sustain a balanced way of life (Peng et al., 2022).
In addition to enhancing sleep, exercise also has specific advantages for balancing work and life.
271 Exercise is known to alleviate anxiety, depression, and stress—frequent elements that have
negative impacts on both sleep and work-life balance (Parent-Lamarche & Boulet, 2021). For
remote employees, such advantages are specifically relevant, since the pressure of wearing
multiple hats—employee, caregiver, and home manager—can cause burnout and feelings of being
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overwhelmed. But adding physical activity to one's daily life can act as a buffer against this stress,
so that people can more easily deal with the stressors of both work and home lives. An exercise-
forced home worker may feel less stressed out about household tasks, familial responsibilities, or
other domestic obligations, even in the midst of work demands. With greater stress management,
these individuals can more easily toggle between roles, thus having a better work-life balance
(Lizana & Vega-Fernadez, 2021).
Additionally, exercise can provide a feeling of control and achievement that can be very useful for
telecommuters. Being able to organize exercise into the daily schedule can give a feeling of
stability and structure often lacking when work and personal life blend together (Liu et al., 2024).
This framework, consequently, may further enhance good time management, helping remote
employees carve out space both for their job responsibilities and outside activities. Consistency of
physical exercise, accompanied by quality sleep, establishes the groundwork for a higher level of
productivity, maintenance of emotional moods, as well as health in general, thus allowing a
harmonious perspective towards life and work (Massar et al., 2022).
160 Finally, the interplay among sleep quality, virtual work-life balance, and physical activity points
to the value of taking a comprehensive approach to remote work well-being. Through emphasis
on the quality of sleep by means of frequent exercise, remote employees could possibly counteract
the ill effects of subpar sleep and work more effectively from home. As a consequence,
productivity will increase, mental and physical health will improve, and a healthier remote work
environment can be achieved (Scherer, 2022).
1.6 Research objectives
204 Here are three concise research objectives:
1. To find the relationship of sleep quality on virtual work life among remote workers.
58 2. To examine the impact of sleep quality on virtual work-life balance among remote workers.
112 3. To investigate the moderating effect of physical activity on the relationship between sleep
11 quality and work-life balance in remote work settings.
22 4. To assess whether physical activity can help mitigate the negative effects of poor sleep on
work-life balance for remote workers.
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1.7 Problem Statement
246 The rising trend of telecommuting has been a subject of concern regarding its effects on the well-
51 being of employees, especially concerning the quality of sleep and work-life balance. The blurring
of lines between the professional and personal spheres tends to result in sleep disruptions and
27 increased stress, which can lower efficiency and cause burnout. Although physical activity has
117 been shown to enhance the quality of sleep as well as levels of stress, its ability to mediate between
174 work-life balance and sleep is an underresearched area. The aim of this study is to examine how
318 physical activity can protect against the adverse consequences of poor sleep on work-life balance,
providing potential remedies for improving remote workers' health and productivity.
8 1.8 Significance of the Study
245 This research is important because it will try to fill in the gap in literature regarding the association
100 of sleep quality, work-life balance, and physical activity for remote workers. By understanding the
way in which physical activity will moderate these factors, this study can potentially provide
immediate recommendations for how to optimize the wellbeing of remote employees. The findings
257 have the ability to help organizations develop wellness programs promoting physical activity as a
way of enhancing sleep and work-life balance and consequently more productive and happy
18 employees. Lastly, the study contributes to the body of literature on remote work and offers
183 important insights into how lifestyle intervention can be a factor in long-term health and
18 productivity in a remote work setting.
1.9 Operational Definition:
170 1.9.1 Sleep Quality
Sleep quality refers to the subjective judgment of the quality of sleep one experiences, with
154 consideration of duration of sleep, sleep latency (the time one takes to go to sleep), sleep
23 disturbances, and rest quality. Sleep quality will be determined in this study using the Pittsburgh
Sleep Quality Index (PSQI), measuring sleep in the past month. The PSQI measures a number of
features of sleep, including onset, duration, efficiency, and disturbances, and provides a global
score of sleep quality (Hom, 2018).
47 1.9.2 Virtual Work-Life Balance
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38 Virtual work-life balance is defined as the ability of telecommuters to harmonize their professional
commitments with personal, family, and social life so that neither space dominates the other.
125 Virtual work-life balance will be measured in this study using the Work-Life Balance Scale
(WLBS) that examines facets of time management, role conflict, and boundary-making between
personal and work life in a telecommute setup (Rahayu, 2023).
102 1.9.3 Physical Activity
Physical activity is described as any movement of the body that requires expenditure of energy,
for example, exercise, walking, housework, and other movement. In this research, physical activity
17 will be quantified using the International Physical Activity Questionnaire (IPAQ), which examines
331 frequency, duration, and intensity of physical activity in the previous week (Guest, 2002). The
242
338 IPAQ distinguishes activity levels as low, moderate, and high intensity, and increasing levels of
activity are associated with better health outcomes (Allen & Armstrong, 2006).
59 Chapter 2
Literature Review
55 This review of the literature investigates the interconnection between sleep quality, virtual work-
life balance, and exercise among remote workers. The review is structured around three general
28 themes: how work-life balance is influenced by sleep quality, the effect of exercise on sleep quality
9 and work-life balance, and how exercise mediates the link between sleep quality and work-life
84 balance. Through these affiliations, this review aims to highlight the importance of the
management of sleep and exercise in order to improve general health in remote work
226 environmentsThis review of the literature investigates the interconnection between sleep quality,
virtual work-life balance, and exercise among remote workers. The review is structured around
28 three general themes: how work-life balance is influenced by sleep quality, the effect of exercise
9 on sleep quality and work-life balance, and how exercise mediates the link between sleep quality
84 and work-life balance. Through these affiliations, this review aims to highlight the importance of
the management of sleep and exercise in order to improve general health in remote work
environments
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211 2.1 The Impact of Sleep Quality on Virtual Work-Life Balance
153 Sleep quality is a fundamental predictor of physical and mental health, influencing various aspects
of life, including work-life balance. Poor sleep quality has been associated with compromised
21 cognitive function, emotional regulation, and stress resilience, all of which are critical to
maintaining a healthy work-life balance (Shifrin & Michel, 2022). Remote workers, in particular,
may have a unique set of sleep quality problems precipitated by the combination of work and home
284 environments, struggling to unwind and get proper rest (Hege et al., 2019).
Studies have also revealed that poor sleep not only compromises cognitive performance and work
339 output but also increases the likelihood of work-life conflict. Remote workers, working from home
163 in most instances with fuzzy borders, may find it hard to always be pressed to be productive, and
this leads to longer working hours and less personal time or family time. (AMIN et al., 2024). Poor
86 sleep also negatively affects emotional regulation, in that it becomes more difficult for remote
workers to manage work-related stress and conflicts at home.(Tejero et al., 2021). This creates a
vicious cycle where stress is increased by poor sleep, which in turn impacts work-life balance by
5 making it more difficult to switch off from work and engage in personal life activities.
106
2 The quality of sleep must play a significant role in determining various aspects of an individual's
well-being, including cognitive performance, emotional functioning, and regulation of stress,
73 which are all part of maintaining the balance between work and life. Research suggests that the
loss of sleep or poor-quality sleep leads to the loss of attention, concentration, and decision-making
skills, which can be very detrimental for remote workers who need to play multiple roles.
5 (Shirmohammadi et al., 2022). According to (Elbaz et al., 2023)in their research, poor sleep quality
56 strongly relates to increased work-family conflict since the employees find it hard to disconnect
from work and are burdened by the conflicting demands of their professional and personal
responsibilities.
304 Remote workers, who do not have the physical distinction between their work and residential
327 spaces, are also struggling with a good sleep schedule. According to (Kossek et al., 2014), remote
40 working creates fuzzy boundaries between work and personal life, which will make it more
difficult for employees to "switch off" after work, thus enhancing poor quality of sleep. In addition,
332 non-standard work schedules, flexibility of working away from the office, and higher levels of
stress may contribute to late bedtimes and circadian disruption (Kotera et al., 2021). Thus, remote
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employees might experience problems such as insomnia, insomnia onset, or sleep fragmentation,
309 which has an impact on their mood, energy, and ability to do tasks competently.
Sleep disturbances also impact emotional health, leading to greater irritability, reduced patience,
46 and lower productivity. (Tokdemir, 2022) reports that these emotional consequences can make it
more difficult to handle stress and achieve a good balance between work and family obligations.
For remote workers, bad sleep can also have an impact on job satisfaction because stress resulting
from lack of adequate sleep tends to spill over to personal life and further decrease work-life
quality balance (Selim & Kee, 2022). Continuous multitasking between domestic and professional
chores, in combination with not being able to adequately demarcate both spaces, can contribute to
burnout as well as work-life imbalance.
The significance of sleep quality in influencing remote workers' overall well-being has been
emphasized through research showing an intrinsic relationship between disrupted sleep and lower
220 satisfaction with the work-life balance (Platts et al., 2022). For instance, remote workers who have
78 poor sleep quality are more likely to feel exhausted and overpowered, which can interfere with
their capacity to perform both work and personal commitments efficiently. Here, enhanced sleep
quality will be a chief measure for reinforcing work-life balance among teleworkers.
Sleep quality is a key factor in determining mental and physical well-being, affecting a person's
cognitive abilities, emotional control, and stress management, which are necessary for effective
87 work-life balance (Tse et al., 2019). Remote workers, especially, struggle with sleep since they do
196 not have a clear demarcation between their work and personal lives. (Badri et al., 2022) identified
74 that remote employees work longer hours than their office-based peers, resulting in late nights and
7 fragmented sleep. Having no fixed routine can destabilize the body's circadian rhythm, making it
challenging for remote employees to get consistent, restorative sleep.
38 The interplay between work-life balance and sleep is intricate. According to (Mostafa, 2021), poor
sleep contributes to increased emotional exhaustion and lower cognitive functioning, which can
decrease the effectiveness of an employee in handling both personal and professional
3 responsibilities. For remote employees, disengagement from work at the end of the day is
particularly difficult, which results in overlap of work and personal duties further intensifying sleep
problems (Beckel & Fisher, 2022). As work pressures on remote employees are mounting, with
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domestic responsibilities as well, this non-separation may increase levels of stress and anxiety,
66 which further affects sleep and leads to a vicious cycle of poor work-life balance.
Sleep also directly contributes to stress management. (Chirico et al., 2021) are of the opinion that
inadequate sleep makes people irritable, decreases mood, and is unable to regulate emotions. This
90 emotional dysregulation, when confronted with multiple roles, contributes to more work-life
conflict and a decrease in job satisfaction. Sleep deprivation should be addressed as a central issue
26 to enhance the work-life balance of remote workers. Setting definite boundaries between work and
personal life and having a regular sleep hygiene practice can possibly prevent the ill effects of poor
sleep quality from affecting remote workers' health.
27
32 2.2 The Role of Physical Activity in Improving Sleep Quality and Work-Life Balance
work schedules and not having a well-structured daily routine. Physical activity has historically
343 been established as an important element of general well-being, conferring physical as well as
118 mental health benefits. Exercise has been shown to improve sleep quality by reducing the amount
of time taken to fall asleep, improving the deep stages of sleep, and reduction of night awakenings
(Kline, 2014). Physical activity also tends to regulate circadian rhythms, which play an important
281 role in maintaining an even sleep-wake cycle.(Becker et al., 2022). This is particularly crucial for
telecommuters who may experience sleep disorders because of [Link] from improving
sleep, exercise is also crucial in reducing stress and anxiety, which are usually linked with poor
sleep quality and work-life imbalance (Bharathi & Mala, 2016)..
Exercise has been reported to enhance mood, alleviate depressive symptoms, and augment
psychological resilience. (Kredlow et al., 2015). For teleworkers, exercise could be an additional
1 stress-relief source that helps them deal with the stresses of work and home life better. This can
83 ultimately translate into improved work-life balance because workers are able to handle stressors
253 better as well as achieve healthy boundaries between work and personal life.
39 Evidence indicates that physical activity can reduce work-life conflict by maintaining mental and
16 emotional health. For example, physical exercise has been shown to serve as a buffer for the
12 negative effects of job stress, leading to lower work-family conflict and higher job satisfaction.
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(Törnquist Agosti et al., 2017). Besides, exercise can result in higher energy levels, thereby
240
33 allowing remote workers to detach from work and engage in personal activities outside of work
15 hours, facilitating a good work-life balance (Sutarto et al., 2022).
213 2.3 The Role of Physical Activity in Improving Sleep Quality and Work-Life Balance
Physical exercise is a crucial determinant of physical and mental well-being, having a great
63 influence on sleep quality and work-life balance. A consistent pattern of physical activity was
proven to be extremely efficient in enhancing the quality of sleep through ensuring more and better
270 sleep (Marquez et al., 2020). For remote workers, who tend to lose a structured daily routine
because work and personal life become intertwined, physical activity is an essential instrument to
enhance sleep and, therefore, work-life balance.
67 Regular exercise not only decreases sleep disturbances but also significantly affects sleep latency
(how long it takes to fall asleep) and sleep efficiency (how much time spent asleep is compared to
80 time spent in bed). A meta-analysis by (Wepfer et al., 2018) affirmed that physical activity,
110 particularly aerobic exercise, correlates with better sleep onset latency and overall sleep quality.
In the case of remote workers, who can experience problems like more screen time and non-
traditional work schedules, regular exercise can reset the body's circadian rhythms and improve
sleep efficiency. Exercise also releases endorphins, natural mood elevators that reduce the anxiety
and stress that disturbs sleep. Physical exercise, particularly in the form of moderate exercise, can
307 even reverse the negative impact of work-related stress, one of the leading reasons for sleep
disturbances for remote workers (Daraba et al., 2021).
In addition, exercise affects the quality of sleep via body temperature, which is a vital component
of the sleeping mechanism. Exercise makes the body heat up, and cooling down after exercise
promotes the onset of sleep, allowing deeper and more refreshing sleep cycles. This can prove
particularly beneficial to remote workers who might spend the late hours at work or managing
home tasks(Gothe et al., 2020).Studies suggest that exercise is likely to increase the quality as well
as quantity of sleep in a way that remote workers do get sufficient restorative sleep irrespective of
pressures on the job
2.4 Enhancing Work-Life Balance through Physical Activity
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1 Apart from sleep, exercise also plays a vital role in enhancing work-life balance, especially among
remote workers who face the additional challenge of maintaining both professional and personal
life from home. When work and home are entangled together in remote work, it presents obstacles
248 to work-life balance. .(Nilsson et al., 2017) Physical activity is one means of alleviating the stress
321 of juggling work and home responsibilities. According to (Litwiller et al., 2017), individuals with
constant physical activity tend to have job satisfaction and happiness. Physical fitness has been
seen to boost thinking capabilities and control over emotions, something that may benefit
teleworkers by allowing them to set priorities and reconcile both work tasks and home duties.
Apart from energy expenditure, exercise also provides a means of relieving stress, which is very
important in the work-from-home setup where the workers are mostly isolated and exposed to
work-related and family pressure. The contribution of physical activity in stress reduction and
268 emotional well-being is highlighted in a study by (Kotera et al., 2021). For telecommuting
employees, handling multiple roles can be stressful, and work pressures can encroach on personal
time, resulting in burnout. Exercise facilitates maintaining control over stress and avoiding burnout
so that people can physically and mentally recharge. Through the reduction of stress and enhanced
234 mood, exercise promotes the remote worker's capacity to balance their work and personal
responsibilities without becoming overwhelmed.
2.5 Reducing Work-Life Conflict through Physical Activity
Another significant advantage of physical activity for telecommuters is its ability to minimize
12 work-life conflict. (Jones et al., 2013) assert that telecommuters are more prone to work-life
206 conflict because there are no clear boundaries between home and work life. Physical activity
enables the establishment of a structured routine, which serves as a welcome respite from work
and provides time for personal reflection and relaxation. This organized routine, by way of physical
33 exercise, assists remote workers to distinguish between work time and personal time, minimizing
the perception of being "always on" and enhancing their overall capacity to switch off from work.
66 (Kaptein et al., 2013) identified that physical exercise acts as a moderator for the relationship
between work stress and work-life conflict. That is, when individuals participate in exercise, work-
1 induced stress is alleviated, resulting in an improved balance between work and personal life. This
is particularly vital in remote working, whereby work-related stresses have the propensity to bleed
over into personal lives and cause burnout and fatigue. With enhanced physical exercise,
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telecommuters will better manage their stresses, and in the end will facilitate an easier work-life
balance.
119 The biggest problem remote workers face is the inability to establish clear boundaries between
work and personal life, and thereby an increase in work-life conflict.(Spagnoli et al., 2021) found
52 that telecommuters struggle to establish physical and psychological boundaries between work and home,
and therefore feel like they are constantly "on." This lack of separation creates tension, stress, and burnout
5 because employees may not be able to shut off from work and engage fully in personal activities. This is
exacerbated by the fact that telecommuters have no specific, physical demarcation between their work and
home spaces, and they often work from home environments where disruptions are frequent. Physical
activity is nevertheless a crucial medium for managing these obstacles by providing telecommuters with a
291 formal schedule by which they can better distinguish between work and personal life.
8 Physical exercise is central to creating the structure that remote workers need to manage their work and
personal lives. Physical exercise can act as a buffer that reduces the impact of stress caused by work,
76 enabling individuals to have greater control over their work-life boundaries, as argued by (Lawson et al.,
61 2021). By incorporating exercise into the daily routine, remote workers are able to establish a clear
separation between work hours and private time. As a case point, exercising before or after work
may signal the start and stop of the workday, which in turn helps workers physically and mentally
shift gears from one task to another. This structure is crucial for individuals struggling with
activities such as multitasking between professional and personal tasks, which may be especially
2 daunting in remote environments. Physical exercise, therefore, not only enhances physical well-
being but also helps remote workers overcome the ability to mentally distinguish from work,
45 allowing for a better and more sustainable work-life balance.
188 2.5.1 The Role of Physical Activity in Managing Work Stress
The role of exercise in managing work stress is a crucial element of its ability to mitigate work-
91 life conflict. People working remotely will have more stress due to the double load of managing
work-related duties and home tasks simultaneously. Work stress gets translated into daily life,
influencing interpersonal relationships, physical health, and overall lifestyle. Routine exercise lifts
this tension through the release of endorphins and other chemicals that cause pleasant feelings and
relaxation. As (Crain et al., 2014) posit, physical exercise improves mood and reduces anxiety and
helps manage work stress. Teleworkers, by engaging in daily physical exercise, can manage work
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5 pressures and prevent burnout and emotional exhaustion. Consequently, they are in a position to
switch off from work and spend time on personal activities, thus reducing work-life conflict.
In addition, exercise is an excellent stress coping strategy. It follows (Carvalho et al., 2021),
212 exercise that is effective in reducing cortisol levels, a stress hormone, and increasing serotonin
levels, which are associated with enhancing mood. To remote workers, being able to manage stress
with exercise is essential in reducing feelings of being overwhelmed by work demands. Exercise
is also a good stress relief, which allows an individual to manage their stress and emotions, and
151 feel more in charge. Therefore, they are less likely to be affected by work-life conflict, since they
can control their emotional responses and balance work life and private life more effectively.
2.5.2 Physical Activity and the Prevention of Burnout
Burnout is another challenge remote employees encounter, particularly the ones who struggle to
disconnect from work. Ongoing demands of remote work, combined with the challenge of
41 balancing personal needs, can quickly lead to burnout and emotional exhaustion. Physical exercise
182 plays an integral part in preventing burnout as a physical and psychological relaxation agent. A
research study by (Janelsins et al., 2016) discovered that regular exercisers experienced fewer
symptoms of burnout and reported more well-being. Physical exercise is a protective factor that
allows remote workers to recharge and maintain their energy levels, both physical and mental.
Exercise also fosters resilience, allowing individuals to better deal with the emotional and physical
demands of their daily life. According to research done (Consiglio et al., 2023), who were regular
181 exercisers were more able to manage the stress associated with their job and thus had less chance
of burnout. Such enhanced resilience enables teleworkers to combine work and life better, as they
are less likely to be driven crazy by the overall stress of work roles. Exercise, in this way, not only
serves as a protective mechanism against burnout but also gives remote employees the physical
and mental endurance necessary to deal with the challenges of both being a home manager and an
employee.
2.5.3 Improving Emotional Regulation through Physical Activity
136 Emotional regulation is one of the core aspects of work-life balance, through which individuals
can manage their reaction to stressors, set healthy boundaries, and handle adversity effectively.
Exercise has been found to improve emotional regulation through increased neurotransmitter
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synthesis such as serotonin and dopamine, linked to mood regulation and coping with stress
113 (Nicklin et al., 2019). Emotional management is essential for teleworkers in reducing work-life
conflict because they are likely to struggle with the challenge of performing multiple roles
simultaneously.
85 (Scholarios et al., 2017) research also emphasized the necessity of emotional regulation in
achieving work-life balance, particularly among telecommuters who may be subjected to higher
194 levels of stress since there are no clear-cut boundaries between work and personal life. Regular
physical exercise helps telecommuters become more emotionally robust so that they are able to
cope with problems arising from work without allowing them to impact their personal lives.
Through mood improvement and anxiety reduction, exercise maintains remote employees
emotionally stable, leading to enhanced decision-making and increased job satisfaction and life
satisfaction.
2.5.4 Enhancing Cognitive Function and Decision-Making
255 Physical exercise is highly regarded for its potential to improve cognitive function, which lies in
the provision of work-life balance. It is said that exercise at regular intervals benefits cognitive
78 functions such as attention, memory, and problem-solving, all of which are crucial for coping with
288 needs of working and personal life (Thwaite et al., 2020). Remote employees need to have the
capacity to concentrate, make sound judgments, and solve problems efficiently so that they are
able to handle the complexities involved in telecommuting. Physical exercise helps individuals
enhance their capacity for cognitive function and hence remote employees can accomplish their
223 tasks efficiently and maintain sound boundaries between professional activities and personal life.
They are therefore less likely to be burdened with conflicting responsibilities. Kuhn et al. (2015)
found that physical exercise enhances the cognitive flexibility of the brain, thus making it simple
for workers to transition from one activity and role to another. Cognitive flexibility among remote
190 workers assists in averting work-life conflict by enabling them to transition between work
activities and family responsibilities without physical or mental fatigue. With enhanced cognitive
ability and decision-making skill, physical exercise is a positive addition to remote workers' work-
life balance.
2.6 Cognitive and Emotional Benefits of Physical Activity for Remote Workers
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21 Physical activity also improves cognitive performance and emotional regulation, both of which are
228 essential for work-life balance. Exercise raises the level of brain-derived neurotrophic factor
(BDNF), and it has been found to improve cognitive function (Gálvez et al., 2020). For
telecommuters, who are at risk of being subjected to the psychological tension of multitasking and
adapting to intricate work requirements at home, physical exercise enhances mental concentration
and decision-making skills. Mental improvement enables telecommuters to better adapt to their
work and personal needs, resulting in an overall productive and balanced lifestyle.
In addition, physical activity assists in controlling emotional responses, a factor particularly
pertinent to teleworkers who are most likely to feel social isolation or work overload.(Gautam et
al., 2025) argue that physical exercise reverses the effects of emotional distress by stimulating
275 levels of serotonin, which enhances mood and alleviates symptoms of anxiety and depression. This
is especially important for teleworkers, who generally lack the social support systems present in
standard office environments. By enhancing emotional regulation, physical exercise assists
325 teleworkers in coping with stressors more efficiently and achieving enhanced balance in their work
and personal lives.
2 The cognitive and emotional benefits of exercise are essential for telecommuters, who must cope
with the challenges of working from home, multitasking, and often experiencing social isolation.
152 Exercise is not just healthy for the body but also necessary for enhancing mental function and
emotional regulation, which are crucial for work-life balance. Understanding these benefits can
allow remote employees to optimize their mental concentration, decision-making capabilities, and
emotional resilience, leading ultimately to a more peaceful and effective lifestyle.
2.6.1 Cognitive Benefits: Enhancing Mental Clarity and Decision-Making
Maybe the strongest cognitive benefit of exercise is its ability to enhance mental sharpness and
133 cognitive function. Exercise raises the levels of brain-derived neurotrophic factor (BDNF), a
protein that is key to neuroplasticity, the manner in which the brain grows and reorganizes the
connections between its cells (Dupuy et al., 2021). BDNF is needed for learning, memory, and
cognitive flexibility, which are crucial for remote workers who are constantly balancing various
282 work tasks, deadlines, and choices at home. Exercise has been shown to improve attentional
capacity, memory recall, and problem-solving capacity, which are necessary for remote workers
who need to stay focused and productive and juggle multiple responsibilities. Moreover, physical
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75 exercise has been linked to improved executive function, which refers to the mental processes of
planning, decision-making, and goal-setting. For telecommuters, such mental capacities are
essential in dealing with the complexities of their profession, including multitasking and making
278 life-or-death decisions under pressure. In a study by (Tremblay et al., 2007), physical exercise has
a positive relationship with intellectual functioning, such as enhanced task-switching and
intellectual processing speed. With the telecommuter struggling with managing both work and
personal life, physical activity can act to provide better intellectual functions for them to have a
clearer state of mind in addition to effective decision-making functions, culminating ultimately in
92 a balance between work and life. In addition, exercise can also ease mental tiredness, which can
be further promoted by too many hours of continuous work or without breaks in movement. In
337 research conducted by(Bai et al., 2021), physical activity may replenish an individual's energy
levels, curb mental weariness, and make one more productive. To teleworkers who tend to burnout
from long hours of sitting idle, frequent physical exercise provides the best way for refreshing
mind and body to allow for higher clarity of mind as well as firmer concentration on work and
personal endeavors.
2.6.2 Emotional Benefits: Improving Mood and Regulating Stress
231 Beyond the cognitive benefit, physical activity plays an important role in emotional self-regulation
that is critical to remote workers subjected to unique difficulties such as loneliness, workload
13 pressures, and high levels of stress. Physical activity has long been employed as a natural mood
elevator since it raises the level of neurotransmitters like serotonin, dopamine, and endorphins that
are responsible for enhancing mood and reducing depression and anxiety symptoms. These
neurotransmitters play a tremendous role in influencing one's emotional state, making the use of
physical activity in reducing emotional distress a powerful way.
Emotional control is especially important to telecommuters because they do not get the social
support networks present in most office settings. Lacking direct interaction, it can result in
isolation, loneliness, and emotional exhaustion, which subsequently have deleterious effects on
work productivity and personal well-being. Physical activity helps reverse such effects by acting
as a healthy release of both emotional strain and tension. By exercising, remote workers can
improve their emotional regulation, which allows them to handle work stress and personal
problems without being bogged down by negative emotions.(Allen & Kiburz, 2012) found that
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exercise not only improves mood but also helps individuals cope with emotional stress using
resilience to negative feelings. For remote workers, increased emotional resilience of this kind is
paramount in maintaining their morale high despite the challenges of working at home. Exercise
helps them build emotional strength, which helps them handle stress more effectively and exercise
more emotional control in dealing with the stresses of family and work life.
Apart from lowering stress levels, exercise may also help remote workers deal with work stress.
71 According to a study by (Oftedal et al., 2019), exercise reduces anxiety and depression symptoms
by releasing endorphins and serotonin, which improve mood and promote relaxation. By reducing
anxiety, exercise enables remote workers to approach work assignments with a less tense and
focused mind, preventing stress from hindering their productivity and overall work-life balance.
2.6.3 Social Benefits: Reducing Social Isolation
One of the less commonly discussed but no-less-important emotional benefits of exercise for
235 remote employees is that it can prevent them from becoming socially isolated. Remote work often
leads to a lack of social contact, as employees might spend long hours sitting at home without the
networking or companionship provided by an office environment. Social isolation can contribute
to loneliness, depression, and burnout. Engaging in physical activity, whether alone through
activities like running or in groups like team sports or fitness class, provides remote workers with
63 the potential to engage with others, either face to face or through the internet.
205 According to a study by (Oftedal et al., 2019), the ill effects of social isolation on mental well-
being, including increased stress, anxiety, and depression, are revealed. Through physical exercise
256 that involves social contact, remote workers can counteract feelings of solitude and develop a sense
of belonging among people. For example, a virtual fitness class or taking a walk with friends or
members of the family provides remote workers with an opportunity to get stronger socially, hence
increasing emotional resilience and reducing stress Besides, physical exercise may result in
increased self-esteem and self-worth, which normally are negatively impacted by social isolation.
Regular exercise improves self-perception and body image, which further may result in increased
emotional well-being, as shown by a study presented by (Brough et al., 2022). For telecommuters,
179 improved self-esteem can lead to increased confidence, which allows them to be positive in their
professional and personal lives.
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342 2.6.4 The Long-Term Emotional and Cognitive Impact of Regular Exercise
15 The long-term benefits of regular exercise are particularly relevant to telecommuters who are
always battling work-life balance. Regular exercise, with the passage of time, leads to long-term
improvement in mental capacity and emotional regulation. A study by indicated that individuals
who undertook regular exercise over an extended period exhibited enhanced cognitive functioning
and emotional health, suggesting that the benefits of exercise are cumulative.
94 For teleworkers, the long-term benefits of exercising can allow them to build a stronger mind,
233 improve their work-life conflict management, and boost their overall [Link] creating a
routine that involves frequent physical exercise, teleworkers can enjoy continuous improvement
65 in mood, cognitive function, and stress management, which can play an important role in achieving
a superior work-life balance in the long run.
267
1 2.7 The Moderating Effect of Physical Activity on Sleep Quality and Work-Life Balance
23 While many studies have centered on the unique contributions of physical activity and sleep
238 quality to overall well-being, few have addressed the potential mediating role of physical activity
between sleep quality and work-life balance. Yet nascent evidence points toward regular physical
activity as capable of buffering negative effects of sleep problems, permitting people to effectively
cope with job and personal obligations.
185 Physical activity will buffer the link between sleep quality and work-life balance by alleviating the
physiological and psychological consequences of lack of sleep. Research indicates that exercise
can be utilized to reverse the negative effects of bad sleep by improving mood and reducing
feelings of fatigue, which are constantly exacerbated by bad sleep. This can be particularly
173 beneficial for teleworkers, who may feel more stressed due to the lack of boundaries between work
and life and the irregular sleep patterns. Regular exercise could allow employees to possess a
higher degree of energy and resilience, even during bad sleep, in order to deal with the issues of
14 both their professional and personal lives more effectively.
Moreover, exercise can enhance remote workers' ability to compartmentalize work and life.
Through providing an outlet for tension and improved mental concentration, exercise can help
workers create stronger boundaries between work tasks and family responsibilities. For example,
workers who exercise may be less bogged down by the demands of their profession, which leads
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to enhanced decision-making, increased productivity, and stronger emotional stability. This then
69 is able to enhance their ability to create a better balance between life and work.
Physical activity has been recognized as a significant variable influencing sleep quality, with
2 multiple studies proving its positive effects. The moderating role of physical activity on the work-
life balance-sleep quality relationship is still a relatively under-researched area, particularly among
remote employees. Poor sleep quality has commonly been regarded to lead to stress, fatigue, and
reduced emotional regulation that may drastically disrupt an individual's ability for work-life
balance (Sprung & Rogers, 2021). Chronic physical activity has been shown to be capable of
buffering the adverse effects of unfavorable sleep, complementing work-life balance with positive
mood, reduced stress, and better quality sleep.
201 As reported by (Ruppel et al., 2013), physical activity is a critical component in optimizing the
quality and duration of sleep, which in turn can reduce the adverse consequences of sleep
100 deprivation on work-life balance. For remote workers, who tend to experience difficulty in
61 separating from work life due to inadequate physical separation between work and home, physical
activity offers a stress-coping mechanism and an avenue for improving sleep [Link]
activity regulates circadian rhythms, which are important for healthy sleep cycles. Through quality
improvement of sleep, physical exercise enables remote workers to perform their job as well as
they function in their capacity as an individual. A person who rests well will be capable of
achieving better emotional exhaustion rates, better concentration in their minds, and increased
energy levels that are needed in order to maintain an equilibrious existence.
70 Consistent with this, (Dos Santos et al., 2021) examined the role of physical exercise in moderating
stress and sleep in a sample of teleworkers. It was found that physical exercise helped to alleviate
105
334 the adverse effects of stress, thereby improving sleep quality and work-life balance. This is very
important since teleworkers are susceptible to high levels of stress since their work and life
requirements overlap. Regular exercise is helpful in managing stress by way of increased
production of endorphins, which are associated with improved moods and reduced anxiety levels
236 (Kinman et al., 2017). By virtue of its ability to insulate the negative effects of stress, exercise
ensures the overall welfare of teleworkers to enable them to function better in their twin roles.
110 Physical activity's impact on sleep quality is particularly relevant for remote workers, as sleep
disorders are often inextricably linked with poor work-life balance. Physical activity not only
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increased sleep time, as revealed through a study, but also increased sleep efficiency, which is of
extreme relevance for remote workers who have fragmented sleep due to long working hours at
night. Routine exercise, especially moderate aerobic exercise, was found to regulate sleep patterns
and reduce the latency to sleep. For remote workers, this means improved-quality sleep, which
23
96 enhances their ability to manage work and personal life stresses. This interaction between physical
46 activity and sleep quality is central to improving overall work-life [Link] addition, exercise is
105 a moderator of the relationship between sleep quality and emotional regulation, which has a central
role in work-life balance. As per individuals who are regularly physically active have better
emotional regulation, and this can moderate the emotional exhaustion that typically results from
poor sleep.
319 For remote workers, the effective management of emotions is also vital in the management of
1 work and personal life demands. Regular exercise not only promotes physical health but also helps
to build the emotional resilience of remote workers necessary in dealing with the challenges of
home-based working.
Physical activity also has a moderating influence, as noted by the fact that physical exercise acts
176 as a buffer against the effects of sleep disturbance on work outcomes. They indicated that
241 individuals who exercised on a regular basis had lower work-life conflict and higher job
satisfaction despite reporting poor sleep.
This suggests that despite suboptimal sleep quality, physical activity can serve as a buffer, enabling
64 remote workers to manage work-related stress more effectively and maintain a more balanced
work-life. The exercise-induced mood and energy boost allowed the participants to execute their
activities of daily living more efficaciously, resulting in better overall work-life satisfaction.
330 In addition, exercise increases the psychological flexibility to achieve work-life balance. As
concluded by (Crain & Stevens, 2018) in their study, teleworkers who exercised on a regular basis
reported higher levels of flexibility and were best able to switch roles at work and at home with
111 ease. Transitioning between tasks smoothly is an essential variable in achieving a healthy work-
life balance. Exercise enables telecommuters to manage the workload without getting bogged
down by the workload through the promotion of mental and physical resilience. Psychological
flexibility is highly essential in remote working spaces where work-life boundaries become
[Link] critical element of physical activity's moderating role is that it can be employed
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to prevent burnout. Remote workers are particularly at risk for burnout due to the constant
168 pressures of working from home and a lack of observable distinction between work time and
214 playtime (Dobson et al., 2013). Physical activity acts as a buffer against burnout through the
192 encouragement of relaxation and clear-headedness. (Leitão et al., 2021)discovered that people who
participated in regular physical activity had reduced levels of burnout and improved overall well-
being. For remote workers, this implies that exercising regularly can prevent the emotional
exhaustion and fatigue that are usually linked with poor sleep and work-life imbalance
4 2.8 Rationale of the study
The reason for this research is the increasing significance of examining the interrelation between
219 sleep quality, work-life balance, and physical activity, especially in remote work. Remote work
has gained prominence, and although it is flexible, it tends to overlap professional and personal
life, which results in sleep disruption and work-life conflict (Nägel & Sonnentag, 2013). Sleep
issues and work-life conflict are prevalent issues among remote employees, leading to stress,
207 burnout, and low productivity. As physical activity is also found to enhance the quality of sleep
and reduce stress, it could also be an effective tool to combat such negative effects. Moreover,
organized physical activity brings order into an otherwise flexible workday, enabling enhanced
time management and a sense of control. For telecommuters, the incorporation of exercise into
one's workday can not only help with sleep but also create a heightened sense of stability and
contentment. The combination of improved sleep and regular exercise may ultimately enhance
93 cognitive function, mood regulation, and work-life balance. This study therefore aims to explore
7 the way physical exercise can enhance the mediator between work-life balance and sleep quality
and offer potential solutions for boosting the overall well-being of remote workers. By focusing
11 on an integrative model that includes sleep, exercise, and work-life balance, the research can
provide a framework for understanding the best way to optimize the remote working experience
and well-being (Dutta & Mishra, 2024).
2.9 Hypothesis
10
9 H1: There is a significant positive relationship between sleep quality and virtual work-life
balance among remote workers.
H0: There is no significant relationship between sleep quality and virtual work-life balance
among remote workers.
287
10 H1: There is a significant positive impact between sleep quality and virtual work-life balance
among remote workers.
H0: There is no significant impact between sleep quality and virtual work-life balance among
remote workers.
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148 H2: Physical activity significantly moderates the relationship between sleep quality and work-
life balance in remote work settings.
20 H0: Physical activity does not significantly moderate the relationship between sleep quality and
work-life balance in remote work settings.
22 H3: Physical activity helps mitigate the negative effects of poor sleep on work-life balance for
remote workers.
22 H0: Physical activity does not help mitigate the negative effects of poor sleep on work-life
balance for remote workers.
Conceptual frame work
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Methodology
3.0 Methodology
26 This section discusses the research design, population, sample methods, sample size, ethical issues,
227 data collection instruments, and data analysis techniques applied in the study. The quantitative
128 research design was employed in this study to explore the correlation between sleep quality,
109 physical activity, and work-life balance among remote workers.
3.1 Research Design
The research adopted a quantitative study design, and it was used because it enabled collection of
144 numerical data to examine the relationships between the variables of sleep quality, exercise, and
work-life balance. The design was appropriate for testing hypotheses and measuring the strength
and direction of such relations. The quantitative design provided a formal and objective mode of
collecting data via standardized tools, for instance, questionnaires. The study was specially
293 designed to spot trends and patterns by using statistical tools such as correlation and regression
47 analysis, which was required in examining how physical activity mediated the relationship
between sleep quality and work-life balance.
3.2 Population
The target population in this research were remote workers, and they were defined as employees
who worked primarily at home or who had flexible work arrangements where a significant portion
274 of work was conducted remotely. The growing popularity of remote work, particularly during and
19 post the global pandemic, made this group particularly relevant to explore how physical activity
affects sleep quality and work-life balance. The workforce was diverse and comprised individuals
from a range of industries and backgrounds working from home.
3.3 Sample Technique
124 The method of sampling used in the study was probability sampling, in the simple form of simple
4 random sampling. This was to ensure that every member of the population had a similar chance of
being selected into the study and thus eliminate selection bias. Probability sampling allowed for a
representative sample of remote workers, hence enhancing the generalizability of the findings.
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Through this sampling technique, a total of 240 teleworking employees were sampled, which gave
a good sample size that was adequate enough to conduct the required statistical analysis.
313 3.4 Sample Size
The sample size was determined to be 240 subjects. This number of subjects was chosen based on
power analysis statistics, which showed that 240 was sufficient to identify significant relationships
among the variables. The sample size was high enough to minimize Type I and Type II errors as
well as yield credible findings. The study employed 240 subjects and therefore tested the
38 hypothesized hypotheses adequately, including the moderating effect of physical activity.3.5
Ethical Considerations
Ethical considerations were of prime importance in this study. Several key ethical guidelines were
adhered to, such as.
Informed Consent.
81 The subjects were made aware of all information about the study, including its objectives,
procedures, dangers, and volunteer participation. Written informed consent was asked of them
before they engaged in the research.
Confidentiality
296 The study made sure that all the participants' responses were kept secret. Personal identifiers were
removed from the dataset, and the responses were anonymized to protect participants' privacy
Voluntary Participation
169
29 Participants were also informed that the study was not mandatory, and they could opt out of being
in the study at any given time without having to worry about any adverse reactions. All these
ethical conduct ensured that respect for participants' rights and maximum research ethics good
practice were provided during the undertaking of the study.
3.6 Scales and Instruments
264 To measure the key variables of the study, the following established scales and measures were used
2 3.6.1 Sleep Quality:
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Pittsburgh Sleep Quality Index (PSQI) was utilized to measure the quality of sleep in remote
139 workers. PSQI was designed to measure various aspects of sleep quality, such as the duration of
279 sleep, disturbance in sleep, and overall satisfaction with sleep (Buysse et al., 1989). PSQI has been
used widely across research studies and was discovered to generate reliable and valid results.
3.6.2 Physical Activity:
114 The physical activity level of the participants was measured by the International Physical Activity
126 Questionnaire (IPAQ). IPAQ is a well-established measure that assesses frequency, duration, and
333 intensity of physical activity (Craig et al., 2003). The tool was appropriate to measure the physical
activity level of remote workers and ensure reliability of data.
3.6.3 Work-Life Balance:
32 Work-Life Balance Scale (WLBS) was used to assess the work-life balance of the participants.
266 The scale measures people's capacity to balance work, along with family and personal life. It is
1 universally accepted to quantify work-life balance and was used to test the work-life conflict of
telecommuting employees.
These scales were employed since they are very well validated and are efficient and reliable in
quantifying the variables of interest precisely.
3.7 Data Collection
9 Data collection was done through an online questionnaire, which was distributed to participants
2 through digital media such as social media, professional networks, and email lists. Participants
were asked to fill in the questionnaire at their own convenience, and data were collected over
several weeks to obtain a representative sample of remote workers. The questionnaire contained
7 items from the above scales and collected both demographic and behavioral data on work-life
balance, physical activity, and sleep quality.
The collection of data was simplified for participants and eliminated any preconceived biases or
distortions that might be added via self-report. An online survey allowed easy data collection from
remote workers wherever they were.
30 3.8 Data Analysis
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The data gathered were analyzed using SPSS (Statistical Package for the Social Sciences), a
316 general statistical analysis program. The analysis was conducted in the following sequence: The
data were initially keyed into Excel to clean and organize the dataset. Incomplete or invalid
310 answers were identified and excluded from the analysis to ensure data quality. The first step of
115 the analysis was to perform Pearson correlation analysis to establish the direction and strength of
the correlation between physical activity, work-life balance, and sleep quality. From the analysis,
information regarding whether there were any associations between variables was shown.
2 Multiple regression analysis was performed to examine the predictive relationships between
physical activity, sleep quality, and work-life balance. This analysis allowed the investigation
7 into whether physical activity would be able to predict work-life balance, controlling for sleep
120 quality. The key aspect of this study was to determine the moderating effect of physical activity
299 on the relationship between sleep quality and work-life balance. In order to achieve this, the
PROCESS macro of SPSS was used. This procedure enabled testing of moderation effects such
150 that the researchers could determine if physical activity had a significant influence on the
direction or strength of the association between sleep quality and work-life balance.
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149 Chapter 4
Data Analysis
191 In this chapter, we present the results of data analysis conducted to examine the correlations
305 between work-life balance, physical activity, and sleep quality of remote workers. Descriptive
statistics, reliability test, correlation test, regression test and moderation test were used for the
analysis via SPSS. These tests give us insight into the strength as well as direction of relations
among the study variables and assist in testing the presumed hypotheses.
Demogrphic information
104 frequency percentage Valid percentage Cumulative
percent
gender Male 45 32.1 32.1 32.1
Female 53 37.9 37.9 70.0
Prefer not to 42 30 30 100
say
age 18-24 52 37.1 37.1 37.1
25-34 47 33.6 33.6 70.7
35-44 41 29.3 29.3 100.0
59 What is your High school 47 33.9 33.6 33.6
highest level of graduate
education
Bachelors’ 46 32.9 32.9 66.4
177 degree
Master’s 46 32.9 32.9 99.3
degree
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Doctorial or 1 .7 .7 100.0
equivalent
80 What is your Full time 52 37.1 37.1 37.1
current employee
employment status
Part time 48 34.3 34.3 71.4
employee
Self 40 28.6 28.6 100.0
employed
198 How long you have Less than 53 37.9 37.9 37.9
been working six month
remotely
5 month to 1 48 34.3 34.3 72.1
year
1-2 years 39 27.9 27.9 100.0
What is your Living 52 37.1 37.1 37.1
household status alone
living with 48 34.3 34.3 71.4
a partner
Living with 40 28.6 28.6
family
131 4.1 Descriptive Statistics
The descriptive statistics of the key demographic variables and other study variables are presented
53 in the table below.
Descriptive Statistics
N Minimum Maximum Mean Std. Deviation
99 Age 140 1.00 3.00 1.9214 .81415
Gender 140 1.00 3.00 1.9786 .79085
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Education Level 140 1.00 4.00 2.0071 .83534
Employment Status 140 1.00 3.00 1.9143 .80899
Remote Work Experience 140 1.00 3.00 1.9000 .80734
Household Status 140 1.00 3.00 1.9143 .80899
Valid N (listwise) 140
Descriptive Statistics
Valid N (listwise)
Household Status
Remote Work Experience
Employment Status
Education Level
Gender
Age
136 138 140 142 144 146 148 150
Descriptive Statistics N Descriptive Statistics Minimum
35 Descriptive Statistics Maximum Descriptive Statistics Mean
Descriptive Statistics Std. Deviation
Descriptive statistics of the demographic variables indicate that the response was predominantly
172
2 between 18 to 34 years with a mean age of 1.92, SD = 0.81, i.e., most of the participants were
under the age of 18-24 years. There was nearly a gender-balanced sample but slightly female
biased with a mean of 1.98, SD = 0.79. There was a high mean for education at 2.01 with an SD =
42 0.84. This would imply that the majority of participants had a bachelor's degree or higher, although
some had lower qualifications. The mean of 1.91 with SD = 0.81 for employment status shows the
sample was largely full-time workers, although fewer were part-time or freelance/self-employed
participants. The mean for experience of remote working was 1.90, SD = 0.81. The majority of the
6 participants had 6 months to 2 years of experience working remotely with a good number still
adjusting to the remote working environment. Finally, the average for household status was 1.91,
SD = 0.81. This was in that most of the participants were either alone or with a partner, that is,
there is a settled home environment for most of the sample members.
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14 4.2 Reliability Analysis
Cronbach's Alpha was used to determine the internal consistency of the scales in the present study.
7 The reliability analysis outcomes show that there is a Cronbach's Alpha of 0.931 derived from the
5 15 items on the scales, which is an indicator of a very good level of internal consistency. The
195 finding shows that the items employed in scaling the respective variables such as sleep quality,
physical activity, and work-life balance are reliable.
145 Reliability Statistics
Cronbach's Alpha N of Items
.931 15
4.3 Item Statistics
300 For the primary study variables, we calculated the mean and standard deviation for every item.
These are the results for key variables
Variable Mean Std. Deviation
19 Sleep Quality (Subjective) 1.99 0.81
Sleep Latency 1.99 0.80
Sleep Duration 1.96 0.82
Sleep Efficiency 1.96 0.83
Sleep Disturbance 1.92 0.81
Daytime Dysfunction 2.02 0.82
Vigorous Physical Activity 2.01 0.84
Moderate Physical Activity 1.91 0.81
Walking 1.90 0.81
Sitting Time 1.91 0.81
Work-Life Conflict 1.99 0.81
Work-Life Satisfaction 1.99 0.80
Time for Personal Activities 1.96 0.82
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Work Interruptions 1.96 0.83
Perceived Control Over Work-Life Balance 1.89 0.85
129 The mean and standard deviation scores of the variables provide an idea of how the respondents
answered the questions in the survey, hence providing an insight into the general trends and
130 variation in the data. For instance, the mean for Sleep Quality (Subjective) was 1.99 with a standard
deviation of 0.81, indicating that the respondents rated their sleep quality as moderate in general.
A mean score of 1.99 means the typical sleep quality experience was almost at the middle of the
scale because the majority of respondents rated their sleep neither very good nor bad. The standard
deviation of 0.81 also means some relative moderate consistency of responses but variation across
the range of quality sleep reported across different respondents.
The most considerable mean identified in this study was for Daytime Dysfunction, meaning 2.02
(SD = 0.82); that is a great amount of daytime drowsiness while the participants were under the
influence. This finding also indicates that average respondents commonly faced daytime
drowsiness or feeling a lack of energy, maybe being a reasonable cause for ineffectiveness and
wellbeing. In itself, the relative high mean with a moderate standard deviation for daytime
dysfunction suggests a general trend within which participants tend to experience some degree of
daytime sleepiness, with the variation in the intensity of the experience being fairly limited among
the participants.
Conversely, Moderate Physical Activity had a mean of 1.91 (SD = 0.81). This was taken to indicate
that respondents say they do moderate physical activities like walking, light exercise, or gardening
less often than for most of the other items on the scale. Therefore, although it was a fairly
ubiquitous aspect of the lives of these participants, it was not reported nearly as often as variables
35 like sleep dysfunction or work-life balance issues. A standard deviation of 0.81 indicates that there
is a considerable amount of variation in moderate physical activity among respondents; that is,
some individuals are more active than others.
Lastly, Perceived Control over Work-Life Balance scored the lowest mean of 1.89 (SD = 0.85),
suggesting that participants perceived that they had a moderate amount of control in managing
108 work and personal life. This mean score suggests that although respondents overall sensed that
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they had some control in their work-life balance, most probably experienced difficulties in fully
managing both spheres. A standard deviation of 0.85 reflects fairly high in control with which the
respondents experience their capacity to cope with work life, and therefore differing from higher
control to lower control in work-life balance between individuals' work responsibility and personal
responsibility.
311 Typically, these mean and standard deviation figures are quite representative of the participant's
experiences and perceptions. The results show that daytime dysfunction and control of work-life
balance problems were very significant problems for the majority of participants, while moderate
physical activity was not very often reported and sleep quality was experienced at a moderate mean
level. These results provide the foundation for future research on how larger trends might be
1 associated with well-being among remote workers and with work-life balance.
4.4 Correlation Analysis
79 Pearson's correlation was applied to analyze the correlations among study variables. The following
table captures the correlations among sleep quality, moderate physical activity, and work-life
balance.
Correlations
1 2 3
132 Pearson Correlation 1 .709** .582**
How would you rate your
overall sleep quality over the Sig. (2-tailed) .000 .000
past month?
N 140 140 140
301 How many days in the past Pearson Correlation .709** 1 .573**
week did you engage in Sig. (2-tailed) .000 .000
moderate physical activity
(e.g., brisk walking, N 140 140 140
gardening)?
Pearson Correlation .582** .573** 1
25 How satisfied are you with the
balance between your work Sig. (2-tailed) .000 .000
and personal life?
N 140 140 140
48 **. Correlation is significant at the 0.01 level (2-tailed).
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Correlation analysis was capable of providing interesting information about sleep quality, the
340 correlation with moderate physical activity, and work-life balance. In particular, the moderate
physical activity correlated significantly with improved sleep quality; that is, r = 0.709, p < 0.01.
Therefore, it would be the case that greater reported quality of sleep by a participant would more
frequently practice the moderate type of physical activity like walking, gardening, or even light
exercises. Therefore, it indicates that sleep is positively associated with the recovery of energy,
which would also improve the capability to participate in the physical activities; these are also
associated with overall well-being for a person.
2 Apart from this, the physical activity itself was also positively related to the work-life balance (r
= 0.573, p < 0.01). This highly significant relationship shows that more physically active
individuals usually have more balanced professional and personal lives by having fewer tensions
and more satisfaction and coping successfully with the challenges of professional and personal
life.".
348 This will aid in the hypothesis that physical activity can be a means of reducing work stress and
enhancing personal well-being. This can ultimately result in a balanced lifestyle.
123 There was also a moderate positive relationship between work-life balance and quality of sleep
with r = 0.582, p < 0.01. This indicates that improved sleepers would score higher in terms of
2 work-life balance, which could be explained by the restorative functions of quality sleep that
improves mental clarity, energy, and emotional state. These individuals might feel that they control
306 their work demand and personal commitment more, thus minimizing the potential conflict between
work and personal life. Overall, these results truly highlight the two factors of improved sleep
quality and physical activity and how they affect a healthier balance in life. This is truly significant
for telecommuters with special challenges confronting them in achieving a balanced work-life mix.
43 4.5 Regression Analysis
We used Multiple Regression Analysis to examine the correlations among sleep quality, physical
141 activity, and work-life balance. The predictors of work-life balance were variables in the model:
107 sleep quality, vigorous physical activity, and moderate physical activity. R² was 0.413, indicating
107 that independent variables of sleep quality, vigorous physical activity, and moderate physical
6 activity account for 41.3% of the variance in work-life balance.
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Coefficientsa
36 Model Unstandardized Standardiz t Sig. 95.0% Confidence
Coefficients ed Interval for B
Coefficient
s
B Std. Error Beta Lower Upper
Bound Bound
(Constant) .824 .161 5.123 .000 .506 1.142
Sleep Quality .434 .099 .439 4.375 .000 .238 .631
Vigorous Physical
-.171 .075 -.178 -2.269 .025 -.320 -.022
Activity
Moderate Physical
.336 .093 .338 3.614 .000 .152 .519
Activity
25 a. Dependent Variable: How satisfied are you with the balance between your work and personal life?
230 R = 0.643, R² = 0.413, Adjusted R² = 0.400
159 The Multiple Regression Analysis showed a number of important results in regards to the
relationship between sleep quality, moderate physical activity, and vigorous physical activity and
49 work-life balance. Thus, sleep quality positively and significantly predicted work-life balance (B
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= 0.434, p < 0.01), indicating that better sleep quality predicts a greater work-life balance among
individuals. This finding is, therefore, crucial in that it shows how proper sleep enables an
individual to balance his or her life properly by effectively handling professional and personal
obligations.
16 Also, moderate physical activity was positively associated with work-life balance (B = 0.336, p <
0.01). This implies that the more a person engages in moderate physical activities like walking or
light exercise contributes to better work-life balance. This further suggests that not only physical
health improves as a result of moderate exercise but also general well-being enhances the condition
1 of individuals in having a balance between work and personal life.
143 On the other hand, vigorous physical activity had a negative and significant effect on work-life
199 balance (B = -0.171, p < 0.05), meaning that higher levels of vigorous physical activity, such as
running or intense workouts, could actually impair work-life balance. This outcome may imply
that excessive involvement in high-intensity physical activities may result in increased fatigue,
14 time constraints, or stress, which can detract from the ability to balance work and personal
44 commitments. Therefore, although physical activity is generally beneficial, the type and intensity
193 of the activity may play a crucial role in determining its impact on work-life balance.
4.6 Moderation Analysis
1 To test H2, which posited that physical activity significantly moderates the relationship between
sleep quality and work-life balance, we conducted a moderation analysis using SPSS and the
PROCESS Macro. The moderation analysis results are summarized below.
Table 4.4: SPSS Moderation Analysis – Coefficients for Work-Life Balance
Unstandardized Standardized 95% Confidence
Variable t Sig.
Coefficients (B) Coefficients (Beta) Interval for B
Constant 0.824 - 5.123 0.000 0.506, 1.142
Sleep Quality 0.434 0.439 4.375 0.000 0.238, 0.631
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Unstandardized Standardized 95% Confidence
Variable t Sig.
Coefficients (B) Coefficients (Beta) Interval for B
Vigorous
-
Physical -0.171 -0.178 0.025 -0.320, -0.022
2.269
Activity
Moderate
Physical 0.336 0.338 3.614 0.000 0.152, 0.519
Activity
Findings in moderation analyses that can teach one include sleep quality and the exercise of what
may be observed to affect or influence work-life balance, through; there was a better result on
1 work-life balance since good sleep quality "B = 0.434, p < 0.01, strong perceived work life balance
quite well correlates with it. People in good sleep find it relatively in order both between
professional and their personal demands in managing". Energizing activities had adverse and
statistical significant impacts on work-life balance, to wit over-commitment at energetic levels
characterizing energy-enhancing exercise has adverse effects as demonstrated by the case where
"work" balance was only achieved in such exercises (B = -0.171, p = 0.025). Negative impact
might be attributed to heightened tiredness, pressure, or time consumption associated with
strenuous activities that can scale down energy reserves available for other personal or professional
16 involvements. However, moderate exercise is significantly and positively on work-life balance
because B = 0.336, p < 0.01, and it shows that moderate activity positively impacts the well-being.
It can be illustrated as having a healthy balance between personal life and work through moderate
exercise, such as walking or engaging in light activities. This means that moderate levels of
physical activity cross over stress, enhance mood, and increase energy levels. Apparently, any
well-balanced activity with regard to exercise proves its importance, as moderate exercised
individuals are likely to promote work-life balance, but extreme exercising presents a chance to
fill the working time for a possible conflict that impacts overall balance.
Chapter 5
51 Discussion of Findings and Conclusion
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2 This chapter gives a detailed description of the data analysis findings aimed at examining the
221 moderating function of physical activity on the connection between sleep quality and virtual work-
life balance in teleworkers. The main focus of the study was to investigate how sleep quality and
224 physical activity influence work-life balance and the extent to which physical activity serves to
324 moderate the link between sleep quality and work-life balanceThe analysis was performed using
48 different statistical procedures, including descriptive statistics, reliability analysis, correlation
analysis, regression analysis, and moderation analysis, which provided significant relationships
269
344 between the study variables. Based on the findings, sleep quality and moderate physical activity
286 positively impact work-life balance, while vigorous physical activity has a negative impact on it.
121 Further, the study highlights the importance of moderate physical activity in mediating the
relationship between sleep quality and work-life balance
.5.1 Discussion of Key Findings
232 Descriptive statistics provided evidence that a majority of the participants were 18-34 years old
and had a mean age of 1.92 (SD = 0.81), thereby suggesting a fairly young sample. This is
congruent with universal tendencies of telecommuting acceptance, whereby more younger,
computer literate employees will embrace telecommuting(Lin et al., 2024). Most of the
participants were bachelor's degree holders or higher, which is common among remote workers,
particularly in areas of technology, finance, and education(Eiffe, 2021) The population was slightly
weighted towards women, reflecting the rising numbers of women working remotely, consistent
with the recent studies confirming that women are increasingly entering and thriving in remote
292 work environments (Wilson et al., 2023)
With regards to remote work experience, the majority of participants had 6 months to 2 years of
remote work experience. This indicates that the sample comprised individuals who had adapted to
remote working conditions but were not necessarily veteran remote workers (Silva et al., 2020)
The home circumstances data showed that most of the respondents lived alone or with a partner,
73 as evidenced by data that shows stable home life could mitigate some of the problems that are
associated with telework, such as work-life conflict and stress (Moura et al., 2023).
5.1.1 Reliability Analysis
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262 Reliability testing is a crucial component of any research as it determines if the measuring tools
are consistent and reliable across subjects. In this study, internal consistency of the 15-item scales
222 for work-life balance, physical activity, and sleep quality was ascertained using Cronbach's Alpha.
210 Cronbach's Alpha for the 15 items on the scales was 0.931, indicating excellent internal
consistency.A Cronbach's Alpha greater than 0.90 is typically considered to be excellent, meaning
that the scale items all measure equally the intended constructs (Tavakol et al., 2021) This very
high value of Cronbach's Alpha 0.931 shows that sleep quality, work-life balance, and physical
activity items used for measuring these factors were highly dependable, in such a way that the
measures for these constructs proved to be steady and consistent between participants. Such
216 consistency in scales proves the credibility of the results of the research, indicating reliability in
the accuracy of the information [Link] consistency of the scales guarantees that conclusions
derived from the analyses are sound since the results are dependent upon stable and replicable
measurements.
1 Apart from the reliability analysis, we also computed the mean and the standard deviation of the
important study variables. Such statistics give us a glimpse into the general tendencies in the data
and assist with interpreting how participants reacted to survey items. We present the discussion of
142 the means and standard deviations of the major study variables below. The mean for subjective
249 sleep quality was 1.99 (SD = 0.81), implying that participants tended to rate their sleep as
167 moderate. This is consistent with previous research, e.g(Breideband et al., 2022).which found that
sleep quality among remote workers tends to be suboptimal. The likely reasons for such mediocre
sleep quality are disturbed work timetables, higher workload, and blurred professional and private
spheres, all of which tend to lead to unsatisfactory sleep hygiene (Tavares et al., 2021)The 0.81
277 standard deviation shows that there was moderate variation in the ratings of sleep quality among
322 participants, i.e., although most participants rated their sleep quality as moderate, there were a few
who had better and worse sleep quality.
The daytime dysfunction mean was 2.02 (SD = 0.82), meaning that participants reported often
feeling fatigued or sleepy during the day. The high mean score is important since it implies that
sleep quality affects daytime functioning considerably for remote workers. Research by (Santana
et al., 2022).confirms this, with evidence presented that those with low sleep quality tend to feel
sleepy during the day, thus impairing their cognitive function and productivity. Daytime
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impairment can erode remote workers' ability to focus, manage stress, and be well, again
highlighting the importance of good sleep in being productive and mentally healthy in a remote
workplace. The mean for moderate physical activity was 1.91 (SD = 0.81), indicating that
315 participants engaged in moderate physical activities such as walking or light exercise fairly
147 seldom. Moderate physical activity has been found to have positive impacts on health, including
improving mood, reducing stress, and enhancing physical health(Barone Gibbs et al., 2021).
However, the relatively low mean shows that most teleworkers cannot make regular moderate
exercise a routine part of their daily activity. This may be due to the sedentary nature of telework
itself, with long periods spent working at a desk possibly reducing the physical activity
4 level(Elisabetta et al., 2025). Also, the standard deviation of 0.81 indicates that there existed
variability in how often participants participated in moderate physical activity, implying that some
respondents were more physically active than other respondents. The finding suggests that there is
the need for focused interventions to engage remote workers regularly in physical activities, which,
312 in turn, would improve the general health as well as the work-life balance.
The mean for perceived control over work-life balance was 1.89 (SD = 0.85), which was the lowest
of the variables being measured. This is a suggestion that participants felt they had moderate
control over balancing work and personal tasks. A reading around the middle of the scale is an
72 indication that although there were participants who were able to balance their work and personal
life, there were others who could not maintain such equilibrium. This finding concurs with the
work of (Tavares et al., 2025) who recognized that remote workers are prone to having a hard time
distinguishing between their professional and personal lives. The 0.85 standard deviation also
113 shows considerable variance in how much respondents believed they could control their work-life
balance, with some of the participants feeling more in control than others. This variance shows the
161 complexity of work-life balance, which can be influenced by personal factors, work demands, and
34 external factors, particularly in a work-from-home [Link] mean and standard deviation of
these critical variables yield some significant patterns. To begin with, there is no doubt that daytime
dysfunction (2.02, SD = 0.82) is a severe problem for telecommuters because they often have the
tendency to feel tired or drowsy during the daytime. This supports the influence of sleep quality
impairment on telecommuters' day-to-day functioning. In contrast, moderate physical activity was
noted less frequently, indicating that remote workers might not be undertaking adequate physical
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activity to fight the harmful effects of poor sleep. Such outcomes necessitate future research into
policies for encouraging exercise among telecommuters, because frequent moderate activity can
297 be pivotal in enhancing quality of sleep, minimizing fatigue, and overall contributing to better
work-life balance (Molineux et al., 2020)Further, the low mean score for perceived control over
68 work-life balance (1.89, SD = 0.85) suggests that most remote workers struggle to balance their
41 personal and professional lives in a positive way. This contributes to the hypothesis that remote
34 work, although providing flexibility, also mingles the edges between work and personal time,
causing work-life conflicts. The moderate response variability to perceived control implies that
various workers might feel these challenges differently, depending on, for instance, job demands,
personal inclinations, and support systems.
34 The reliability analysis demonstrated the high internal consistency of the scales used to measure
349
317 sleep quality, physical activity, and work-life balance, confirming the reliability and validity of the
data. The standard deviation and mean values gave useful information about the range and overall
patterns of the data. Sleep quality was moderately low, with participants often reporting daytime
dysfunction resulting from their sleep. Moderate physical activity was not as commonly reported,
suggesting that remote employees might experience access barriers to regular exercise. In addition,
252 participants indicated a moderate degree of control in balancing their work and life, indicating that
237 remote work issues concerning work-life integration continue to exist. These results highlight the
197 significance of sleep quality and physical activity in ensuring a healthy work-life balance for
remote workers. The research indicates that the promotion of improved sleep habits and regular
26 physical activity, especially moderate exercise, may contribute to enhanced work-life balance and
202 overall well-being. Future studies should investigate interventions to help remote workers manage
their sleep and physical activity to improve their work-life balance and productivity.
81 5.1.2 Correlation Analysis
Pearson's correlation test applied in this study revealed a series of significant correlations between
3 moderate physical activity, sleep quality, and work-life balance, and these were significant in
30 determining the relationship between these variables. First, there was a strong positive correlation
between sleep quality and moderate physical activity (r = 0.709, p < 0.01). This aligns with the
evidence that quality sleep enhances energy levels, which are compensated by the motivation to
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166 do moderate physical activities such as walking, light exercises, or gardening(Mohamed et al.,
90 2022). The result is in line with research that shows that sleep is responsible for replenishing
physical and mental energy and allowing for a higher amount of physical activity, which has
numerous health advantages, ranging from stress reduction to mood enhancement. These
advantages are especially applicable for teleworkers who tend to have sedentary work habits and
165 work-life balance issues that negatively affect their general well-being(Tavares et al., 2021).
Subsequently, the correlation between work-life balance and moderate physical activity was also
134
2 high (r = 0.573, p < 0.01). It means that a higher level of moderate physical activity is associated
with a better work-life balance. Physical activity, especially of a moderate nature, is well-
documented to decrease stress, enhance mood, and benefit overall physical health—all of which
89 are important to coping with the pressures of professional and personal life (Fraser et al., 2018).
13 The evidence confirms the general knowledge that physical activity has an important role to play
64 in dampening work-related stress, thus creating a healthier balance between work and personal
life. Since teleworking tends to obfuscate the lines of demarcation between these two areas, the
position of moderate physical activity assumes even greater significance in ensuring optimal
37 equilibrium (Franca & Muren, 2023)In addition, sleep quality was positively correlated with work-
life balance (r = 0.582, p < 0.01). This indicates that people who have better sleep quality perceive
101 themselves as having a better work-life balance. The results correlate with those by (Cardoso,
2021)highlighting that proper sleep is essential for cognitive performance, emotional balance, and
33 stress relief—major influences that help enable a healthy harmony between work life and personal
life. Proper sleep enables general welfare, resulting in increased productivity and mental acuteness,
helping individuals manage professional and personal activities efficiently. These findings validate
254 sleep's restorative function and its impact on work-life integration, particularly in the case of
326 telecommuting, where one might have difficulty distinguishing between work activities and
personal life activities.
117 The high correlations in this analysis reflect the interrelatedness of work-life balance, sleep quality,
and physical activity. All of these measures are crucial factors in promoting the well-being of
remote workers. Results confirm that adequately rested telecommuters are more likely to be active
physically, and a better- balanced lifestyle follows. Such evidence is consistent with previous work
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examining physical exercise and sleep hygiene and attests to the need for interventions in
72 optimizing both to promote healthier work-life balance (Brown et al., 2023)
In conclusion, the positive correlations among these significant variables emphasize the necessity
for promoting healthy sleep habits and regular physical exercise as part of an overall plan for
28 enhancing work-life balance, especially for telecommuters who are faced with their own needs to
balance professional and personal obligations. Later interventions would include developing the
working environments which facilitate better sleeping habits and increased space for exercising
the body that could turn out to be better productivity, lower stress levels, and improved work-life
for work-from-home staff.
5.1.3 Regression Analysis
54 The multiple regression employed in this study was utilized to investigate the impact of sleep
32 quality, moderate physical activity, and vigorous physical activity on work-life balance.
Regression analysis produced some interesting insights regarding the predictive value of sleep and
6 physical activity for work-life balance among teleworkers. The regression analysis revealed that
12 sleep quality was a strong positive predictor of work-life balance (B = 0.434, p < 0.01). The result
244 confirms the hypothesis that improved sleep quality is related to a greater perceived capacity to
balance work and personal life effectively.
175 Proper sleep has been established to enhance cognitive performance, emotional control, and
3 overall health, all of which play a role in one's capacity to maintain balance within their job and
personal life (Hajo et al., 2020)In the work environments of remote work, where work and personal
life exist in close proximity, the need for improved sleep quality is crucial for sustaining mental
180 focus and emotional balance so that remote workers can better manage their work demands and
personal obligations.
65 Also, work-life balance was significantly predicted positively by moderate physical activity (B =
0.336, p < 0.01). This implies that those involved in moderate physical activities like walking or
45 light exercises are likely to achieve a better work-life balance. Moderate exercise is also found to
decrease stress, improve mood, and promote physical health, all of which support improved well-
18 being and a better capacity to cope with work and personal life(Fraser et al., 2022) This result
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62 aligns with past research that supports the advantages of exercise in promoting mental and physical
111 health, as well as life satisfaction(Kline et al., 2021). The benefits of moderate exercise on work-
life balance highlight the need to include exercise in regular routines to encourage improved stress
62 control and a better work-life balance, especially where remote work exists, as this poses a great
risk of a sedentary lifestyle.
As opposed to the beneficial consequences of moderate exercise, the research demonstrated a
49 harmful influence of intensive exercise on work-life balance (B = -0.171, p = 0.025). It
demonstrates that more intensive forms of exercise, such as running or intense training, have a
5 potential adverse impact on work-life balance. The harmful effect of vigorous exercise on work-
life balance stems from a variety of reasons. First of all, excessive exercise can lead to more
exhaustion, which may reduce one's work capacity or engage fully in personal activities. In
addition, excessive physical activity can take valuable time, adding even more pressure on remote
13
39 workers to balance their work and personal lives(Browne et al., 2020). These findings suggest that
while physical activity in general is beneficial to well-being, excessive physical activity can lead
77 to burnout or over-commitment, which ultimately detracts from work-life balance. The study
points to the importance of finding a balance in the level of physical activity so as not to incur
146 negative effects like stress or time pressure, which impair the ability to manage both work and
personal responsibilities.
Findings from this regression reveal a variety of important considerations for teleworkers.
Moderate exercise and adequate sleep were found to enhance work-life balance, and therefore,
teleworkers should have good sleeping habits and practice regular moderate exercise as a way of
enhancing their standard of living and efficiency. Within isolated work environments where work-
89 life balance is difficult to achieve, these problems are most critical to help employees deal with the
competing forces of their work and personal universes.
335 However, the negative of rigorous physical workouts on work-life balance is something to be
considered, which suggests remote workers need to shun excessive physical overexertion with
rigorous workouts. While exercise in general is generally good, excessive intensity will cause
4 fatigue and stress, which will ultimately decrease one's ability to balance work and personal life.
This finding supports the importance of achieving an equilibrium in exercise—incorporating
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moderate intensity exercises, such as walking, yoga, or light aerobic exercise, without excessive
6 strain, which would interfere with work-life balance.
The multiple regression analysis here confirmed that sleep quality and moderate physical activity
are drivers of work-life balance, while vigorous physical activity is a detractor. The results reflect
24 the importance of sound sleep and moderate physical activity for a harmonious work life,
85 particularly for telecommuters with special challenges in balancing their working and personal
lives. The findings reveal that individuals and organizations must prioritize interventions that
11 improve sleep hygiene and promote moderate exercise to promote general well-being and
productivity in remote work settings.
5.1.4 Moderation Analysis
15 The moderation analysis from this study set out to investigate the role of physical activity in the
8 moderation of the relationship between sleep quality and work-life balance among remote workers.
156 The findings of the analysis provided new insights into the impact of varying levels of physical
60 activity—moderate and vigorous—on the strength and direction of the relationship between sleep
54 quality and work-life balance. The study found that moderate physical activity had a strong
positive impact on the association between work-life balance and the quality of sleep. This means
323 that individuals with moderate physical activities, such as walking, light physical exercise, or
101 gardening, are likely to have a better and stronger work-life balance, especially if they also
experience quality sleep. Physical exercise that is moderate also reportedly improves levels of
3 energy as well as managing stress, both of which are highly essential in the maintenance of a good
work-life balance (Fraser et al., 2018The findings agreed with research that already asserts that
247 moderate amounts of physical activity work to reduce stress, increase levels of mood, and overall,
155 promote physical as well as psychological well-being (Veronda et al., 2022)
86 The positive effect of moderate exercise on energy levels and stress reduction is particularly
273 relevant to the context of telecommuting, where employees often have difficulty juggling the
329 competing demands of work and home life. Through its ability to improve physical health and
40 promote mental well-being, moderate physical activity allows remote workers to more
138 successfully balance both work and personal demands, leading to a greater perception of work-life
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balance(Calderwood et al., 2021). These findings suggest that remote workers must be incentivized
4 to engage in moderate amounts of exercise, which can serve as a buffer for the stressors of remote
work and overall better well-being.
53 On the other hand, strenuous physical exercise was observed to have a negative moderating effect
276
261 on the work-life balance and sleep quality relationship. The research indicates that while high-
intensity exercise, such as running or high-intensity aerobic exercise, may be good for health, it
can also lead to more fatigue, time pressure, and stress, which could negatively impact work-life
balance. This result concurs with studies conducted by (Brown, 2023).who indicated that too much
320 physical exertion might lead to bodily fatigue, compromising an individual's ability to accomplish
daily tasks effectively and cope with work and personal responsibilities.
When people participate in intense exercise, they can have higher fatigue or muscle soreness,
which will lower the total amount of energy they have available, thus becoming harder to
concentrate on work or other activities(Brown et al., 2021). Additionally, the duration spent doing
vigorous exercise might interfere with time for work tasks or personal activities, generating more
69 stress and time constraints. Such could further compromise work-life conflict feelings and reduce
work-life balance.
The adverse moderation effect of intense physical activity means that one should be careful about
the intensity of their exercise and balance being active with not overexerting themselves. While
physical activity is required for overall well-being and health, remote workers must undertake
moderate exercises to avoid any potential negative effects of too much physical activity.
1 The findings of this moderation analysis have several applied implications for remote workers and
organizations. First, the encouragement of moderate physical activity must be a high priority for
encouraging the well-being of remote workers. Such activities as walking, stretching, or light
295 exercise can enhance sleep quality, reduce stress levels, and encourage better work-life balance.
Because remote workers often struggle to compartmentalize work and personal space, moderate
exercise can be a way of unwinding, burning off fatigue, and creating good work and personal time
[Link], organizations can offer flexible working schedules that allow for physical
activity at different times during the day that can possibly mitigate stress and promote productivity.
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Offering wellness programs including moderate physical activity, such as virtual yoga or walking
225 challenges, could also be helpful in fostering remote workers' well-being. On the other hand, the
negative impact of hard physical exercise on work-life balance shows that telecommuters should
take care not to over-exert themselves with strict exercise routines. While hard exercise is healthy
for the body, it decreases energy levels and working time and personal activity time. Encouraging
staff to engage in moderate exercise instead of overburdening with heavy work can provide balance
between physical health and the demands of working from home. The moderation test in this
57 research offers strong evidence that moderate physical activity strengthens the association between
29 sleep quality and work-life balance, whereas vigorous physical activity has a negative moderating
effect. The results indicate that remote workers who practice moderate physical activity, apart from
184 enhancing their sleep quality, are more capable of coping with the pressures and demands of both
work and personal life. Yet, too much physical activity, especially of a high intensity type, can
37 result in fatigue and time pressure, negatively influencing work-life balance. Thus, it is important
for remote workers to develop a proper balance between physical exercise and work-life needs so
that they maintain regular moderate exercise without over-working themselves to the point of
burnout or stress. These findings highlight the need to encourage healthy physical activity and
74
97 sleep hygiene in remote workers to promote a healthier work-life balance and better overall well-
being.
5.2 Hypothesis Testing and Acceptance
31 The primary aim of this study was to test the following hypotheses regarding the intercorrelations
between work-life balance, physical activity, and sleep quality among remote workers. H1 asserted
116 that there is a significant positive relationship between work-life balance and sleep quality among
remote workers. The correlation analysis findings supported this hypothesis. In particular, Pearson
187 correlation between work-life balance and sleep quality was r = 0.582 with p-value < 0.01,
76 affirming that higher quality sleep is indeed positively related to improved work-life balance. This
result is supported by current literature, with the implication that sleep quality is a central factor in
21 cognitive performance, emotional control, and stress coping, all of which are critical for
351 maintaining a healthy work-life balance (Hirshkowitz et al., 2015). Quality sleep enables remote
217 workers to stay mentally sharp, better handle stress, and function optimally in both their work and
personal lives, thus improving overall work-life balance. Since the correlation was both
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statistically significant and in line with previous literature, H1 was confirmed. Employees who
20 reported improved sleep quality were likely to have a greater work-life balance, validating the
88 effectiveness of advocating good sleep hygiene in order to enhance work-life balance. H2
171 hypothesized that physical exercise has a strong moderation role in the relationship between
sleep quality and work-life balance in teleworking environments. The moderation analysis
results were in line with this assumption. That is, it was discovered that moderate physical
6 activity significantly enhances the positive relationship between work-life balance and sleep
quality. Intensive physical activity, however, was discovered to play a negative moderation
function. This discovery suggests that whereas moderate exercise, say walking or light
physical activity, enhances sleep and work-life balance, strenuous activities can cause fatigue,
45 stress, and time pressure, which have negative impacts on sustaining a healthy work-life
164 balance (Brown et al., 2020).
3 The findings of this study highlight that moderate exercise is a protective factor, enhancing the
positive effects of good sleep on work-life balance. Vigorous physical activity can, however, be
counterproductive due to the fatigue and time demands of intensive workouts. Hence, this finding
8 emphasizes the importance of promoting moderate exercise in facilitating work-life balance,
294 particularly for teleworkers who are already disadvantaged in carrying out their work and non-
work activities. With the findings of the moderation analysis, H2 was validated. Physical exercise,
20 particularly at moderate levels, significantly moderates the relationship between sleep quality and
work-life balance, emphasizing the importance of balanced exercise programs in facilitating
218 overall well-being. H3 predicted that physical exercise has the role of reversing the negative
impact of sleep deprivation on work-life balance for remote workers. The investigation found
346 evidence supporting this hypothesis. Findings indicated that physical activity, particularly
285 moderate physical activity, can reduce the adverse impact of sleep deprivation on work-life
98 balance, leading to improved overall wellbeing and productivity in remote workers (Fraser
24 et al., 2018). This result suggests that physical activity is an effective intervention for
98 telecommuters who are prone to poor sleep quality, allowing them to buffer the negative
impacts of sleep deprivation on their work-life balance.
13 The importance of moderate exercise in reducing the adverse effects of poor sleep underscores the
benefits of regular physical exercise for remote workers, who are otherwise confronted with the
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additional challenge of juggling professional and personal duties. Moderate exercise may assist
remote workers in sustaining energy, enhancing mood, and successfully managing stress, and
137 hence their capacity to handle professional and personal duties. As analysis revealed that there was
a high positive correlation between work-life balance and physical exercise even when sleep
1 quality was poor, Hypothesis 3 was true. This indicates the importance of exercise in enhancing
209 work-life balance, particularly when the quality of sleep is poor. These findings underscore the
55 significance of physical activity and sleep quality in fostering healthy work-life balance, especially
55 for telecommuters who experience certain challenges in demarcating the dividing lines between
263 their job and personal life. The findings imply that the encouragement of moderate physical
341 activity and good sleep hygiene could facilitate an improved work-life balance with general
benefits on well-being and productivity.
94 5.3 Conclusion
3 This study provides valuable data on the expanding body of research on work-life balance in the
17 context of remote work. Through a description of the central functions of sleep quality and physical
activity, this study contributes to our understanding of how these two aspects can lead to a balanced
24 life for remote workers. Specifically, the study documents the positive correlation between both
272 optimal sleep quality and moderate physical activity and improved work-life balance, along with
the potentially adverse effect of vigorous physical activity if not controlled. Moreover, the study
127 illustrates the moderating role of physical activity, suggesting that moderate physical activity can
reverse the adverse effect of suboptimal sleep on work-life balance. These findings have
implications for organizations wishing to maximize the well-being and productivity of their
telecommuters.
82 5.3.1 Impact of Sleep Quality on Work-Life Balance
One of the important findings of this current study is the positive association between sleep quality
and work-life balance. According to the analysis, higher sleep quality was found to be linked with
the ability to handle work as well as personal tasks and thus enhancing the overall work-life
balance of teleworkers. Quality of sleep is a major concern for teleworkers, especially considering
the fact that most of them have trouble distinguishing work and private life, leading to interference
with sleeping patterns. Quality sleep improves cognitive functioning, emotional regulation, and
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189 stress management, all of which are necessary factors in order to attain a balanced life. The current
study is supported by literature available on the importance of sleep in terms of mental health,
happiness, and productivity.
Through promotion of good sleep habits, such as consistent sleeping routines, reduced screen use
140 leading up to sleep time, and improvement of sleeping environments, companies can help their
home-based workers towards a better work-life [Link] employees to observe good
sleep health may result in enhanced cognitive capabilities, emotional state, and effective stress
management, all of which are factors towards better work-life integration.
5.3.2 Role of Physical Activity in Enhancing Work-Life Balance
42 Besides sleep quality, physical activity was also another major factor affecting work-life balance.
42 The research verified that moderate physical activity strongly promotes the link between sleep
quality and work-life balance. Performing moderate physical activity, including walking, cycling,
or light exercises, was found to assist employees in coping with stress, enhance mood, and enhance
77 physical well-being, thus leading to a balanced life. The literature extensively documents the
beneficial effect of moderate physical activity on work-life balance, with various studies proposing
that regular exercise may assist remote workers in managing both work and private life demands.
Moderate exercise assists in enhancing energy levels and alleviating fatigue, which are typical
50 issues remote workers experience. Since working from home tends to confuse the line between
work and personal life, remote workers can easily feel physically exhausted by the work demands
as well as personal obligations. Moderate exercise on a regular basis offers an outlet for the release
of tension, enhancement of mood, and general physical endurance. All these physical activity
56 benefits serve as an efficient means to enhance work-life balance and counteract the threat of
burnout among remote workers.
5.3.3 Negative Effects of Vigorous Physical Activity
In opposition to the positive moderating effect of moderate physical activity, the research
265 determined that vigorous physical activity had a negative moderating influence on work-life
balance. While vigorous exercise tends to be related to enhanced physical health, inordinate high-
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intensity exercise was discovered to be a factor leading to fatigue, stress, and time pressures, which
in turn took away from the capacity to balance work and personal obligations. This adverse impact
can be explained by the physical fatigue that comes with intense exercise, which can affect an
individual's concentration on work activities or personal tasks. Moreover, the duration devoted to
strenuous exercise may conflict with work obligations or personal schedules, thus further
intensifying work-life conflict.
The research indicates that while physical exercise is essential to overall health, it is equally
important to exercise in moderation in order not to over-exert oneself. This is especially pertinent
79 for remote workers, who have to balance the physical and demands of work as well as family life.
Over-exposure to high-intensity exercise will be detrimental if it causes over-fatigue or time
shortages because remote workers become too exhausted to efficiently handle both sides of life.
Hence, moderate exercise ought to be advocated instead of intense exercise in an effort to maintain
347 work-life balance.
290 5.3.4 Moderating Role of Physical Activity
1 The second important finding of this research was the moderating effect of physical activity on the
association between sleep quality and work-life balance. The moderation analysis revealed that
31 moderate physical activity played a significant role in strengthening the positive relationship
between work-life balance and sleep quality. In other words, moderate physical activity was a
93 buffer effect, strengthening good sleep quality effects on work-life balance. The finding suggests
that promoting daily exercise of moderate levels may be an effective intervention in improving
work-life balance, especially for those experiencing poor sleep. However, it was found through the
283 analysis that vigorous physical activity has a negative effect on this relationship. This indicates the
350 importance of knowing about the intensity of physical activity and how it might influence work-
260 life balance. While it is good in general to engage in physical activity, the intensity of exercise
needs to be considered with care, particularly within virtual workplaces where stress and time
pressures may already be considerable issues.
5.3.5 Implications for Remote Workers and Organizations
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The outcomes of the current research are important to remote workers and organizations. Remote
workers are requested to place emphasis on both physical exercise and adequate sleeping patterns
in their daily life to embrace a healthy work-to-goals balance. Proper sleep hygiene strategies and
regular physical exercise are enough for remote workers to enhance their wellbeing and work
output. Organizations stand well to enable by empowering employees and equipping them with
the requisite resources for shifting sleep patterns and physical exercise routines. Firms, for
instance, can create flexible work schedules that allow for the capacity to exercise or introduce
wellness programs that promote moderation.
43 From a business perspective, the study shows that fostering work-life balance by participating in
activities that support good sleeping practices and moderate routine exercise can enhance worker
satisfaction and performance. By investing in the health of their remote workers, businesses can
increase job satisfaction, reduce stress levels, and boost productivity. Such efforts can also translate
into employee retention because employees will want to stick with organizations that care about
229 their well-being and work-life balance.
5.4 Future Research Directions
29 While this study is rich with insight regarding the relationship between work-life balance, physical
328 activity, and sleep quality, there are several avenues of future research. Long-term studies could
158 examine the long-term effects of physical activity and sleep quality on work-life balance and
consider how remote workers are impacted by these areas over time. Furthermore, future research
might examine interventions aimed at maximizing sleep and exercise among teleworkers,
including sleep hygiene interventions or occupational wellness programs that encourage moderate
258 physical activity. Another area for future research would be examining other moderators of work-
life balance, including social support, flexibility at work, and organizational culture. Knowing how
1 they affect sleep and physical activity can give a more complete picture of the factors involved in
work-life balance in telecommuting work environments.
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