Four Years of Research Confirm: Working from Home Makes People Happier

After four years of in-depth research, scientists have reached a clear and consistent conclusion: remote work significantly improves employee happiness and well-being.

A long-term study out of the University of South Australia — which uniquely began before the COVID-19 pandemic — tracked the effects of working from home on Australian employees. The takeaway? Flexibility in where we work fundamentally transforms how we feel about our jobs, our health, and our day-to-day lives.

The Benefits of Working from Home

The pandemic served as a global experiment in remote work. What started as a short-term necessity revealed surprising long-term benefits. According to the research, allowing employees the freedom to work from home positively affects both physical and mental health.

More Sleep, Less Stress

One of the earliest findings was a noticeable improvement in sleep. On average, remote workers slept nearly 30 minutes more per night. With Australians spending roughly 4.5 hours a week commuting pre-pandemic — a factor often linked to stress and poor health — removing that daily travel proved to be a game-changer. While a temporary spike in alcohol use was recorded early on, overall mental wellness trended upward.

More Time = More Life

Freed from commuting, many remote workers found themselves with extra hours in the day. Some of that time was spent working, some on family responsibilities, but notably, about one-third of it was dedicated to leisure — a shift associated with higher physical activity and lower sedentary behavior. A Spanish study found that remote workers gain the equivalent of up to ten additional free days each year.

Eating Healthier at Home

While easy access to the fridge did lead to more snacking for some, the overall shift was toward better eating habits. Home-cooked meals increased, and so did the intake of vegetables, fruit, and dairy — an indicator of more intentional, healthier choices.

Productivity and Connection Hold Steady

One of the most common concerns around remote work has been productivity. However, this study — alongside several others — shows that employees working from home perform just as well, if not better. While some managers still worry about a lack of oversight, researchers suggest these fears often reflect outdated management styles rather than actual drops in output.

The study also draws an important distinction between forced and voluntary remote work. When people are required to work remotely (as during pandemic lockdowns), the benefits are less clear. But when remote work is a choice, well-being rises sharply, especially when employees feel supported by their colleagues and leadership.

Though maintaining team cohesion and workplace relationships remains a challenge, the study notes that performance levels have not declined. In some cases, they’ve even improved.

Rethinking Work for the Long Haul

Ultimately, the researchers argue this isn’t about choosing between in-office and remote work. It’s about creating more flexible, human-centered work environments that account for individual preferences and lifestyles.

Remote work won’t be the best fit for everyone or every job. But it’s a powerful option — one that, when thoughtfully implemented, can lead to happier, healthier, and more productive teams. Rather than a binary choice, the future of work may lie in hybrid, custom-tailored approaches that give both employees and employers the best of both worlds.