Work interfering with your restful nights?
In a groundbreaking study, researchers from the University of South Florida have delved into the impact of modern jobs on sleep patterns. The findings suggest that job design may play a significant role in shaping sleep habits over a ten-year period.
Sedentary jobs, characterized by prolonged sitting, have been linked to a 37% increase in insomnia-like symptoms over a decade [1]. This implies that low physical activity during work contributes substantially to chronic sleep problems.
Nontraditional work schedules, including irregular or shift work hours, disrupt the body's circadian rhythm—the internal clock regulating sleep cycles. Such disruption leads to poorer sleep quality, greater daytime sleepiness, difficulties falling asleep, and frequent night awakenings. It also increases the risk of sleep disorders and mood problems such as depression [2].
Maintaining a regular daily routine around sleep, meals, and work hours is essential to prevent sleep problems. Irregular work hours disturb hormone regulation, reducing the body's ability to restore itself during sleep [2].
However, regular physical exercise, even for sedentary individuals, can partially mitigate these negative effects by improving sleep quality and duration [4]. The study found that sedentary behavior is strongly associated with poor sleep and daytime sleepiness, further emphasizing the benefit of physical activity [3][5].
In summary, sedentary work leads to a substantial long-term increase in insomnia symptoms. Nontraditional, irregular work schedules cause circadian disruption and worsen sleep quality and insomnia. Regularity in sleep/wake times and physical activity can reduce these adverse sleep impacts.
The study, which used a technique called latent transition analysis, found that approximately 80% of workers fall into sedentary jobs. It aimed to see whether job traits predicted shifts in sleeper types over the decade. The research focused on different "sleeper types" such as good sleepers, insomnia sleepers, and catch-up sleepers.
The study tracked various sleep dimensions including sleep duration, sleep regularity, sleep latency, sleep quality, and napping habits. Around 90% of people with insomnia-like issues remained in that pattern a decade later, indicating that work-related sleep problems can persist long-term.
Employees and employers might be able to modify work habits to promote better sleep long-term, such as standing more, moving more, or simplifying schedules. The study used data from the Midlife in the United States study, tracking over 1000 full-time employees across approximately 10 years.
Nontraditional work schedules (like evening or weekend shifts) led to a 66% higher risk of needing "catch-up sleep" such as naps or sleeping in. People working nonstandard shifts were 66% more likely to be "catch-up sleepers." Insomnia sleepers struggle with falling asleep, waking at night, and feeling drained the next day, while catch-up sleepers need extra naps or sleep in just to function.
This study highlights that work-related factors, not just stress, may contribute to sleep issues. It suggests that factors such as sitting all day or working odd hours can significantly impact sleep patterns for years.
Incorporating health-and-wellness practices such as regular exercise, according to the study, can partially alleviate the negative effects of sedentary jobs on sleep quality. On the contrary, nontraditional work schedules, including irregular or shift work hours, can disrupt the body's circadian rhythm and lead to poorer sleep quality, increasing the risk of sleep disorders and related mood issues.
