A Restless Night May Be Caused by Your Job
A new study published in the Journal of Occupational Health Psychology has found that people with highly sedentary jobs, which account for 80% of the current US workforce, face a significantly higher risk of insomnia. The research analyzed data from over 1,000 workers over a 10-year period and examined how job design impacts employees’ sleep patterns.
The study identified three distinct sleep health categories: good sleepers, insomnia sleepers, and catch-up sleepers. Good sleepers exhibit optimal sleep patterns, while insomnia sleepers experience short sleep cycles and higher levels of daytime fatigue. Catch-up sleepers fall between these two groups and often rely on naps or extra weekend sleep to compensate for irregular sleeping patterns.
The study found that workers operating on nontraditional schedules, particularly those working overnight hours, were 66% more likely to fall into the catch-up sleeper category. White-collar employees were more frequently categorized into the good sleeper or insomnia sleeper groups, while blue-collar workers were more likely to be catch-up sleepers due to their demanding shift schedules.
The researchers also found that employees who develop poor sleep patterns due to their job design are at risk of dealing with these habits for years. Ninety percent of insomnia sleepers saw continuous symptoms up to 10 years later. Insomnia sleepers also face a 72% to 188% greater risk of cardiovascular disease, diabetes, depression, and frailty.
The study’s lead author, Dr. Claire Smith, recommends job crafting, making small adjustments throughout the workday to better align with personal needs. For sedentary workers, these tweaks could include short breaks throughout the day to move and quick bouts of physical activity.
Dr. Luis Buenaver, director of the behavioral sleep medicine program at Johns Hopkins University’s department of psychiatry and behavioral sciences, advises people to set an hourly alert on their phone as a movement reminder and take the stairs instead of the elevator. He also recommends setting firm boundaries around work hours and avoiding screens two hours before bedtime.
For those working the night shift, Smith suggests using light exposure to readjust their circadian rhythms. Ultimately, Buenaver advises people who struggle with sleeping not to lose hope if they find themselves trapped in poor sleep habits. “I want to send a positive message that you can change,” he said. “Even with little behavioral changes, they can amount to significant change if you’re persistent.”
