In a world where workdays spent in front of a computer are the norm for millions of people, a recent study highlights an alarming consequence of this trend: sedentary jobs greatly increase the risk of sleep problems, especially insomnia. Published in the Journal of Occupational Health Psychology, the research found that people in primarily sedentary roles are up to 37% more likely to experience insomnia-like symptoms.
The investigation analysed data from over a thousand US workers across a decade. This long-term perspective not only helped identify persistent sleep patterns but also highlighted how job design—in terms of physical activity and working hours—affects nightly rest.
How Does Workplace Design Affect Sleep?
The study examined factors like technology use, physical activity levels, and working hours—elements experts commonly call “work design.” Participants shared information about their sleep habits during two separate periods: between 2004 and 2006, then roughly a decade later, between 2013 and 2017. These data points were assessed across six indicators of sleep health:
- Duration
- Regularity
- Insomnia symptoms
- Napping
- Daytime fatigue
- Time needed to fall asleep
From this analysis, three distinct sleep patterns emerged:
- Good Sleepers: Individuals with regular sleep cycles and low daytime fatigue
- Insomnia Sleepers: People with short sleep cycles and high levels of daytime tiredness
- Recovery Sleepers: Individuals who rely on naps or longer weekend rest to make up for irregular sleep during the week
The study found night-shift workers are 66% more likely to fall into the “recovery sleepers” category. This group also included a significant number of manual and field workers, who often face irregular schedules and physically demanding jobs.
Long-Term Consequences of Poor Sleep
The impact of irregular sleep patterns goes well beyond short-term tiredness. According to Dr Smith’s team, 90% of those who develop insomnia symptoms due to how their jobs are structured retain these issues for at least a decade. This substantially raises the likelihood of chronic health issues, including heart disease, diabetes, depression, and physical frailty.
Another concerning revelation is that job type influences sleep outcomes differently. While office workers (“white-collar” jobs) generally fell under either good sleepers or insomnia sleepers, manual labourers (“blue-collar” jobs) faced greater challenges maintaining healthy sleep, given the nature of their schedules and working conditions.
Practical Changes to Improve Sleep
Switching jobs to align with sleep requirements may not be feasible for many, but small adjustments can still make a difference. Dr Smith suggested practising “job crafting,” or tailoring elements of one’s daily tasks to better match personal needs.
For sedentary employees, taking active breaks throughout the day—like short walks around the office or choosing the stairs instead of the lift—can be effective. This not only supports physical wellbeing but also helps with better sleep later. Dr Buenaver advised using phone reminders to ensure these activity breaks happen regularly.
Limiting screen exposure before bedtime is also vital. The blue light emitted by phones and computers can disrupt our circadian rhythm, making it harder to fall asleep. Specialists recommend unplugging from these devices at least two hours before bed or using blue-light filters if avoidance is not possible.
These findings present a major challenge for employers and those responsible for designing jobs: they must consider how working conditions influence their workforce’s sleep health. “Even minor changes in work habits and daily routines can have a positive impact,” Dr Buenaver noted. For instance, flexible scheduling or fostering an organisational culture that values employees’ overall health could markedly improve sleep quality for countless workers.
At the same time, the results underscore the need for continued research into the relationship between work and sleep. “Sleep isn’t just a pillar of health; it’s also a key component for long-term productivity and wellbeing,” Dr Smith pointed out. For people struggling with chronic sleep issues, persisting with small, targeted changes could be the key to restoring balance in the long run.