How Modern Work Habits Are Ruining Your Sleep Health

January 28th, 2025

By Lily Anderson

Staff Writer for Wake Up World

Modern work environments are taking a toll on sleep health, according to a groundbreaking 10-year study led by psychologist Claire Smith at the University of South Florida. The research, published in the Journal of Occupational Health Psychology, sheds light on the alarming impact of sedentary work and nontraditional schedules on sleep quality.

These findings reveal how workplace design and habits could be driving insomnia-like symptoms and the need for “catch-up sleep,” creating long-term risks to health and well-being. With over 80% of the workforce engaged in sedentary roles, this study serves as a wake-up call for employers and employees alike.

The Hidden Sleep Crisis in Sedentary Jobs

Sedentary work has become the norm in today’s workforce, with prolonged periods spent in front of screens or at desks. However, this convenience comes with hidden costs. According to the study, workers with sedentary jobs experience a 37% increase in insomnia-like symptoms compared to those in more physically active roles.

“Healthy sleep involves more than just getting your eight hours,” Smith explained. “It’s about falling asleep easily, staying asleep through the night, and maintaining a consistent sleep schedule.”

Symptoms such as difficulty falling asleep, frequent waking during the night, and daytime fatigue were common among the study’s sedentary workers. This lack of restorative sleep diminishes energy and focus and threatens long-term health, as persistent poor sleep patterns are linked to conditions like heart disease, diabetes, and depression.

Nontraditional Schedules: A Greater Risk for Catch-Up Sleep

Employees working nontraditional hours—such as night shifts or irregular schedules—are at an even greater disadvantage. The study revealed these workers are 66% more likely to rely on “catch-up sleep” to compensate for erratic sleep patterns.

Catch-up sleep often takes the form of extended naps or sleeping in on weekends to recover from weekday sleep deprivation. While this might seem like a reasonable fix, it disrupts the body’s natural circadian rhythm, making it harder to establish consistent sleep patterns over time.

“This is particularly important for both employers and employees,” Smith emphasized, “since research shows that poor sleep health impacts productivity, well-being, and overall health.”

Why Poor Sleep Patterns Persist

One of the most troubling findings from the study is how sleep health issues persist over time. Among those classified as “insomnia-like sleepers,” 90% continued to experience poor sleep a decade later. Similarly, catch-up sleepers struggled to transition into healthier sleep routines, indicating how challenging it can be to break free from these patterns once they’re established.

The study categorized sleep health into three groups:

1. Good Sleepers – Consistent and restorative sleep.
2. Catch-Up Sleepers – Reliant on irregular naps or extended weekend sleep.
3. Insomnia-Like Sleepers – Difficulty falling asleep, frequent waking, and daytime fatigue.

The findings suggest that the design of work itself—long hours of inactivity and irregular schedules—plays a critical role in shaping these patterns.

The Role of Employers in Sleep Health

Given the evidence, workplace intervention is key. Smith recommends redesigning jobs with sleep health in mind to improve overall worker well-being. This includes encouraging physical activity during the workday and limiting after-hours work.

“Moving your body during the workday and setting boundaries for after-hours work may not just help you sleep well that night,” Smith said, “but also protect against ongoing sleep problems a decade later.”

Employers can take proactive measures to support sleep health by implementing strategies such as:

• Promoting Active Breaks: Incorporate short physical activities like walking meetings or stretching sessions into the workday.
• Flexible Scheduling: Allow employees greater autonomy to align their work hours with their natural sleep cycles.
• Limiting After-Hours Communication: Establish clear policies to reduce emails and calls outside work hours.

Actionable Tips for Better Sleep Health

For employees looking to reclaim their sleep health, here are practical tips based on the study’s findings:

1. Move More During the Day – Sedentary workers should prioritize movement throughout the day. Aim to take a 5-minute walk or stretch break every hour. Even small bursts of activity can help reduce the risk of insomnia-like symptoms.
2. Set a Consistent Sleep Schedule – Whether you work traditional or nontraditional hours, consistency is key. Go to bed and wake up at the same time each day, even on weekends, to maintain a steady circadian rhythm.
3. Create a Relaxing Evening Routine – Wind down with calming activities like reading, meditating, or taking a warm bath before bed. Avoid screens and bright lights at least an hour before sleep to help signal your brain it’s time to rest.
4. Advocate for Workplace Changes – Speak to your employer about integrating wellness initiatives, such as ergonomic desk setups, wellness programs, or designated spaces for short physical activities.
5. Limit Caffeine and Alcohol – Both can interfere with the quality of sleep. Stick to water or herbal tea in the afternoon and evening.

Conclusion: Redesigning Work for Restful Nights

As Smith’s research highlights, the modern workplace has inadvertently created significant threats to sleep health. But change is possible. By redesigning jobs and implementing personal habits that prioritize sleep, employees and employers can work together to build healthier, more productive environments.

The message is clear: sleep health is not a luxury—it’s a necessity. Protecting it is one of the most impactful steps we can take for long-term well-being.

Ready to take charge of your sleep? Start with these tips today and see the difference a good night’s rest can make in your life.

Journal Reference:

• Designing work for healthy sleep: A multidimensional, latent transition approach to employee sleep health. Journal of Occupational Health Psychology, 2024; 29 (6): 409 DOI: 10.1037/ocp0000386

About the Author

Lily Anderson is an enthusiastic writer and curious investigator of the latest scientific developments. Driven by a strong desire to learn, she has a knack for simplifying complex concepts into engaging stories, making science accessible and interesting to a broad audience. Lily’s work is important for connecting specialists with the general public, sparking wonder, and fostering meaningful conversations about new scientific discoveries.