Sedentary jobs raise risk of insomnia symptoms by 37%, says study; tips to sleep well – The Times of India

People with highly sedentary jobs may face a greater risk of insomnia which can affect employee productivity and well-being, as per a new study published in the Journal of Occupational Health Psychology.
A good night’s sleep can recharge and prepare one for a grueling day at work, but people who work non-traditional shifts or evening shifts may have disrupted sleep schedules which can raise risk of insomnia or other sleep disorders.
The research studied work schedules, physical activity and sleep habits of over 1,000 workers from the national Midlife in the United States study over a period of 10 years. The amount of technology used at work was also taken into account.
Participants shared their sleep habits at the beginning of the study (2004 to 2006) and then a decade later (2013 to 2017) using six sleep health indicators, namely, sleep duration, regularity, insomnia symptoms, napping habits, daytime fatigue and the time it took to fall asleep.

The participants were divided into three categories – good sleepers, insomnia sleepers and catch-up sleepers.
People who enjoyed optimal sleep patterns, which include regular sleep cycles with low levels of daytime tiredness were tagged as good sleepers while those with shorter sleep cycles and higher levels of daytime fatigue were put in the insomnia sleepers category. Catch-up sleepers tried to compensate for the lost sleep with naps or extra weekend sleep.

Findings of the study

It was found that employees on nontraditional schedules, specifically those working overnight hours, were 66% more likely to fall into the catch-up sleeper category because of their evening shifts. .
The poor sleep patterns were hard to shed and 90% percent of insomnia sleepers saw continuous symptoms up to 10 years later. They also had a 72% to 188% greater risk of cardiovascular disease, diabetes, depression and frailty, according to another study.
Interestingly, the study found little connection between use of computer and worsening sleep health.
It is well known that electronic devices emit light that can disrupt sleep, however, the researchers say the rise in technology use may offset these negative effects by increasing employee efficiency, ultimately protecting their sleep health.

Tips to improve sleep

Highly sedentary employees are advised to take breaks for regular movement throughout the day so that they are sufficiently tired at bedtime and may also avoid musculoskeletal issues.
People who have such jobs should try to take stairs more often instead of elevators which can help them move.
Use the blue-light filter on your device to minimize the impact on your sleep.
Night shift employees can get relief from light exposure so that they can readjust their circadian rhythms.
(Picture courtesy: iStock)