A new study examined data from more than 1,000 workers over a 10-year period. Sedentary workers show a 37% increase in insomnia-like symptoms. Employees who do not work traditional schedules are 66% more likely to have to “catch up on sleep”. People who sit a lot as part of their jobs – an estimated 80% of the modern workforce – have a much higher risk of insomnia symptoms, according to a new study led by psychologist Claire Smith of the University of South Florida. And: more movement can reduce the risk of lifestyle diseases.

Employees Who Sit a Lot and Those Who Work Unusual Hours are More Prone to Sleep Problems

The results, recently published in the Journal of Occupational Health Psychology, show that, over a ten-year period, sedentary work and irregular working hours pose a significant risk to sleep health for more than 1,000 employees surveyed. These two factors, which are being accelerated by technological changes such as increased computer work, are associated with a 37% increase in symptoms of insomnia among sedentary workers and a 66% higher risk of having to catch up on “compensation sleep” – defined as frequent naps or sleeping in on weekends – among people who work non-traditional hours. “The way we organize our work poses a serious long-term threat to healthy sleep,” Smith said. Getting enough sleep includes more than just getting eight hours. It also includes falling asleep easily, staying asleep through the night, and having a regular sleep schedule. Companies should be aware of the specific sleep risks of their workforce in order to improve detection and intervention, according to the researcher.

The study, based on data from the National Midlife Study in the United States, identified three categories of sleep health among workers over a 10-year period: good sleepers, sleep catch-up, and insomnia-like sleepers. The study found that sedentary work was strongly associated with the sleepless sleeper category, which is characterized by symptoms such as difficulty falling asleep, interrupted sleep and frequent daytime sleepiness. In contrast, workers with unconventional hours, such as night shifts, were more likely to be in the “sleep debt” group. Smith said the study suggests that getting physical activity during the workday and limiting work after hours may not only help people get good sleep that night, but also protect against ongoing sleep problems a decade later.

The study also shows that employees who fall into a pattern of poor sleep due to their work schedule, such as long hours of sedentary work or irregular hours, may be trapped in such unhealthy patterns for years. For example, 90% of those affected by insomnia continued to experience symptoms even after 10 years. “This is of particular concern to both employers and employees, as research shows that poor sleep health is known to impair productivity, well-being and overall health,” said Smith, who led the project in collaboration with an interdisciplinary team of experts in psychology, psychiatry, aging research and medicine. She added that the results suggest that redesigning workplaces with sleep health in mind may be key to improving employee well-being, and underscored the need for workplace interventions that view sleep health as a dynamic, multi-faceted issue rather than one that can be solved with a one-size-fits-all solution.

Modern Workplaces Can Improve Cognitive Function

The importance of such redesigns of many workplaces has been examined by a study by the Mayo Clinic, which suggests that active workplaces with treadmills, bikes, steppers and/or standing desks are successful strategies for reducing the time spent sitting and improving mental performance at work without affecting work performance. Prolonged sitting, whether at work or at home, increases a person’s risk of developing preventable chronic diseases. The study involved 44 participants in a randomized clinical trial that evaluated four office settings over four consecutive days at the Mayo Clinic’s Dan Abraham Healthy Living Center. These included a stationary or sedentary station on the first day, followed by three active work stations (standing, walking, or stepper) in random order.

Researchers analyzed participants’ neurocognitive function using 11 assessments that evaluated reasoning, short-term memory, and focus. Fine motor skills were evaluated through an online typing speed test and other tests. When participants used the active workstations, their brain function either improved or remained the same, and their typing speed slowed only slightly. However, the accuracy of their typing was not affected. The study found improved scores in logical thinking when standing, tapping and walking compared to sitting.

Reducing Daily Sitting Time Can Lower the Risk of Cardiovascular Disease and Diabetes

Reducing daily sitting time can have a positive effect on the risk factors of lifestyle diseases within just three months. Even one hour less sitting per day and more light physical activity can contribute to the prevention of diseases such as diabetes and cardiovascular diseases. Regular exercise is known to be beneficial for weight control and disease prevention. In an intervention study conducted by the Turku PET Centre and the UKK Institute in Finland, researchers investigated whether health benefits could be achieved by reducing daily sitting time during a three-month intervention period.

The study participants were sedentary and physically inactive adults of working age at increased risk for type 2 diabetes and cardiovascular disease. The researchers compared two groups: the intervention group was instructed to reduce their sedentary time by an average of 1 hour per day through standing and light physical activity, and the control group was instructed to maintain their usual habits and sedentary lifestyle. The intervention group was able to reduce sedentary time by an average of 50 minutes per day, mainly by increasing light and moderate physical activity. Over the three-month period, researchers observed positive health effects in the intervention group in terms of blood sugar regulation, insulin sensitivity, and liver health.