A long-term study, conducted over a decade, has brought to light alarming revelations about the effects of sedentary work on the quality of sleep among workers. Published on January 7 in the Journal of Occupational Health Psychology, the study reveals that people with predominantly sedentary occupations face a substantially higher risk of developing insomnia, with implications that can last for years and deeply affect both physical and mental health.
The research was conducted by Dr. Claire Smith, a psychologist and assistant professor of psychology at the University of South Florida, who believes the findings are crucial for rethinking modern work design. According to Dr. Smith, the relationship between work and sleep health is often overlooked but is extremely important for productivity, mental well-being, and workers’ quality of life. She comments, “We know that sleep is essential for our productivity and mental health, but the design of modern work, which favors sedentary behavior and increased use of technology, is undermining this fundamental foundation.”
The study, conducted with more than 1,000 workers over a decade, used data from the national Midlife in the United States (Midus) study, analyzing the impact of various aspects of work design on participants’ sleep patterns. The key factors investigated included the amount of technology used, levels of physical activity during work, work hours (mainly whether participants worked regular hours or irregular shifts), and the effects these factors have on sleep health, including sleep duration, regularity, insomnia symptoms, daytime fatigue, napping habits, and time taken to fall asleep.
The study, in addition to mapping the relationship between work and sleep, identified three distinct groups of workers based on their sleep patterns: good sleepers, insomniac sleepers, and recovery sleepers. These groups were defined based on six sleep health indicators, which measured everything from the regularity of sleep cycles to the intensity of daytime fatigue.
Good sleepers are those with ideal sleep patterns, featuring regular sleep cycles, no major difficulties falling asleep, and little daytime fatigue. They have what could be considered enviable “sleep health,” with restorative nights and a sense of rest throughout the day.
On the other hand, insomniac sleepers face a much more challenging reality. These workers have short sleep cycles, frequent difficulties falling asleep, and often suffer from high levels of daytime tiredness. Their irregular sleep patterns negatively impact their physical and mental health, making them more susceptible to conditions such as depression, anxiety, and cardiovascular problems.
The third group identified is the recovery sleepers, those whose sleep patterns are irregular but who try to make up for lost sleep during the week with daytime naps or extra rest on weekends. These workers don’t have ideal sleep, but they seek ways to “recover” lost rest.
One of the most notable findings of the study is the impact that sedentary work has on sleep health. Workers who remain seated for long hours, especially those in administrative and office positions, are significantly more likely to be classified as recovery sleepers. The lack of physical activity during the workday contributes to a disrupted sleep cycle, with these individuals often resorting to compensation strategies such as daytime naps or more sleep hours on weekends to mitigate the impact of work on their health.
Moreover, workers who operate in night shifts, a reality common in sectors such as healthcare, security, transportation, and customer service, face even more severe challenges. The study revealed that these workers are 66% more likely to be classified as recovery sleepers, as exposure to artificial light at night and the misalignment of circadian rhythms severely disrupt their sleep patterns. Additionally, many of these shift workers face long periods of daytime fatigue, which affects their productivity and overall health.
The study also found that white-collar workers, such as those in administrative and office positions, tend to be more frequently classified as good sleepers or insomniac sleepers, depending on other factors like technology use and workload. Blue-collar workers, largely due to irregular shifts and the physical demands of their jobs, are more likely to be part of the recovery sleeper group.
The consequences of irregular sleep patterns are alarming. The study revealed that workers with insomnia not only face a heightened risk of conditions such as cardiovascular disease, diabetes, and depression, but may also struggle with these health issues for many years. About 90% of insomniac sleepers showed persistent symptoms up to 10 years after the start of the research, suggesting that these sleep disorders are not just temporary problems but rather long-term conditions that require urgent attention.
Another study co-authored by Dr. Claire Smith, focused on the effects of insomnia on physical and mental health, indicated that insomniac sleepers have a 72% to 188% higher risk of developing severe health conditions, such as heart disease, diabetes, and physical frailty, as well as an increased risk of mental disorders like depression and anxiety.
Despite the growing concern about the excessive use of technology and its relation to sleep quality, the results of the study showed a surprisingly low correlation between the use of electronic devices at work and sleep quality. While it is well known that the blue light emitted by computers and smartphones can impair sleep, Dr. Smith suggests that the use of these devices may also have other benefits. The increase in work efficiency provided by technology may, in some way, neutralize the negative effects of blue light, allowing workers to be more productive and, consequently, have more time to sleep.
Dr. Smith acknowledges that drastic changes, such as switching careers or fields, may be unrealistic for many workers. However, she recommends “job crafting,” which involves making small adjustments to daily work routines to better align work with personal needs, including those related to sleep. For those who face a sedentary routine, one simple suggestion is to incorporate short breaks throughout the workday to move around. Quick walks around the office or even simple physical activities can help alleviate fatigue at the end of the day and improve sleep quality.
Furthermore, Dr. Smith suggests that workers establish clear boundaries regarding work hours. This can prevent professional tasks, especially those performed at night, from interfering with the biological clock and causing sleep problems. For night shift workers, exposure to natural light during the day may be an effective way to readjust circadian rhythms and minimize the effects of night work on sleep.
Dr. Luis Buenaver, a behavioral sleep medicine expert at Johns Hopkins University, also recommends that workers disconnect their electronic devices, such as smartphones and computers, at least two hours before bedtime. He warns that the blue light from devices can negatively affect sleep, making it even harder to fall asleep and maintain good sleep quality. If avoiding screens is difficult, he suggests using blue light filters.
Although changes to the work environment and daily habits may seem small, Dr. Buenaver emphasizes that persistence can lead to significant improvements in sleep quality. “Simple, consistent changes can lead to powerful results over time,” he says. He encourages workers not to be discouraged, even if sleep changes are not immediate. According to him, the key is persistence and the gradual implementation of behavioral adjustments.
The study makes it clear that the relationship between work and sleep health needs to be better understood and addressed, especially in an era where sedentary jobs and night shifts have become more common. By adopting strategies to improve sleep health, workers can not only improve their quality of life but also their productivity and well-being in the long term.
