How can office workers get a good night's sleep?

A study found that sedentary office work and a sedentary lifestyle can negatively affect sleep, and their symptoms often last longer.

We often hear about health problems associated with office work, with studies pointing to weight gain, carpal tunnel syndrome, and cardiovascular problems. This is another reason why you shouldn’t sit for 8 hours a day.

In addition to these problems, according to a new study, a sedentary lifestyle can also negatively affect your sleep.

Research published in the Journal of Occupational Health Psychology in January found that people with sedentary jobs face a significantly higher risk of insomnia.

Analyzing data from more than 1,200 people over a 10-year period, the researchers grouped participants according to their job design.

The study describes job design as anything that "includes factors such as the amount of technology used in the workplace, the level of physical activity, and work schedules, specifically the time of day when employees work."

Using six sleep health indicators – regularity, insomnia symptoms, duration, napping habits, daytime fatigue and sleep duration – the study tracked changes in people's sleep habits.

With this information, sleepers were divided into three categories: good sleepers, sleep-deprived sleepers, and insomniacs. Insomniacs included people with short sleep cycles and higher levels of daytime fatigue.

“We’ve known for a long time that sleep is almost the magic bullet we have for employee productivity and health,” said study lead author Dr Claire Smith of the University of South Florida, US.

But she adds that the way we design our jobs poses serious and long-term threats to healthy sleep.

“Healthy sleep is more than just getting eight hours of sleep. It’s also about falling asleep easily, staying asleep through the night, and having a consistent sleep schedule. Companies should be aware of the specific sleep risks of their workforce to improve their ability to detect and intervene.”

The study found that workers who work nontraditional schedules tend to fall into the sleep-loss category, while office workers tend to either sleep well or have insomnia.

Smith says research shows that being physically active during the workday and limiting your after-hours activity not only helps you sleep better that night, but also protects you from sleep problems a decade later.

Research shows that workers who fall into poor sleep patterns due to the design of their jobs, such as long sedentary hours or erratic schedules, may stay stuck in such unhealthy patterns for years.

For example, 90% of people with insomnia find their symptoms persist 10 years later.

How to fix your sleep

Even with this new information, you can't quit your sedentary job. However, you can make small, gradual changes to your sleep habits today.

Experts recommend avoiding large meals close to bedtime and trying not to sleep on a "heavy stomach," as discomfort can keep you awake.

Experts also suggest incorporating some physical activity into your daily routine, but avoiding these activities close to bedtime.

Workers should set timers on their phones to incorporate activity throughout the day.

Experts also recommend being consistent about the time you go to bed and wake up each day.

The organization also recommends that you "pay attention to light," saying that "exposure to natural light in the morning can promote better synchronization," aligning your body's natural circadian rhythm — your sleep-wake cycle — with your daily routine.