Having Trouble Sleeping? Your Job Might Be to Blame, Research Says

As much as we might want to leave work at work, it’s hard not to let it spill over into the rest of our life. Whether it’s responding to a late-night email or stressing about a big meeting the next morning, our job can impact what we do and how we feel during our time off the clock. Now, thanks to a new study, we have a better idea of how our work habits can affect our sleep.

The research, published in the Journal of Occupational Health Psychology, analyzed data from more than 1,000 people over a 10-year period, and identified some of the ways that our jobs may dictate our sleep quality and quantity. Here’s what the study found—along with what you can do to get your sleep back on track.

How Your Job Can Affect Your Sleep

In order to determine how someone’s job may be affecting their sleep, Dr. Claire Smith, PhD, lead author of the study, and her team assessed sleep health across multiple dimensions: regularity of sleep schedule, personal satisfaction with sleep, alertness during the day, timing of sleep that aligns with your biology, efficiency (or how long it takes you to fall asleep), and duration or sleep quantity. “Healthy sleep is more than just getting your seven-to-nine hours,” Smith says.

After analyzing data from more than 1,000 workers, the researchers identified three types of sleepers: good sleepers, insomnia sleepers, and catch-up sleepers. According to Smith, insomnia sleepers sleep for short durations on an irregular schedule with restlessness during the night, all contributing to dissatisfying sleep quality. Overall, catch-up sleepers are healthy sleepers, except that they try to make up for lost sleep by napping or sleeping in on the weekends, she says.

The study focused on two types of jobs: sedentary jobs—which involve sitting for most of the work day—and those with nontraditional schedules, which involve working evenings, nights, and/or weekends. Accounting for an estimated 80% of the modern workforce, the study found that people with sedentary jobs experience a 37% increase in insomnia-like symptoms. Meanwhile, those who work nontraditional schedules experience a 66% greater risk of needing catch-up sleep.

“Our work lives can have a big impact on our sleep, and vice versa—our sleep plays an important role in our work performance,” says Joseph Dzierzewski, PhD. “Very sedentary jobs that get in the way of getting daily physical activity, or jobs that are done in settings without windows or bright lights, might be sabotaging your nightly sleep.” Additionally, working the second or third shift will throw a person’s internal clock out of rhythm and lead to problems sleeping and waking up at reasonable hours, says Dr. Michael Chichak, MD. “Eventually, this could result in sleep deprivation and several health complications,” he explains.

How to Get Your Sleep Back on Track

As great as it would be to have a job that promotes healthy sleep, it’s not realistic for many people. The good news is that there are steps you can take to improve your sleep quality without finding a new job—just keep in mind that these aren’t necessarily one-size-fits-all strategies. “Because unhealthy sleep looks multiple ways, so should solutions,” Smith says. “What works for insomnia-like sleepers likely won’t work for catch-up sleepers. Personalized efforts are needed.” Below, find some sleep-promoting ideas to help get your internal clock back on track.

Make Time for Physical Activity

Not everyone can avoid sedentary work, but most people can incorporate some kind of movement into their day. ”Physical activity can benefit multiple dimensions of sleep health, even if it’s low intensity—like walking versus running—as long as it is three hours before bedtime,” Smith says.

According to neuroscientist Dr. Chelsie Rohrscheib, PhD, sedentary jobs that involve prolonged sitting can contribute to poor circulation, muscle stiffness, and higher stress levels, making it harder to unwind at night. “Regular movement helps regulate stress hormones and promotes deeper sleep,” she suggests. “Stand up and stretch every hour, take short walks, and incorporate light exercise—such as yoga or stretching—in the evening.”

Stick to a Sleep Schedule

Make an effort to go to bed around the same time each night. “People should also set and maintain a regular wake-up time,” Dzierzewski says. This is also important for those who work odd hours, night shifts, or rotating shifts, which Rohrscheib says misaligns the body’s natural sleep-wake cycle, leading to reduced melatonin production and sleep deprivation. “Stick to a consistent sleep schedule, use blackout curtains, and wear blue-light-blocking glasses before a night shift to help regulate circadian rhythms,” she advises.

Maximize Your Exposure to Daylight

Spending the entire day indoors without sufficient light exposure disrupts circadian rhythms and reduces melatonin production, making it harder to fall asleep and causing daytime fatigue. “Take breaks outside in natural light, sit near a window, or use a light therapy lamp in the morning,” Rohrscheib says. Plus, as Chichak points out, natural light can help boost your mood and make you feel more energized, so it’s important to take advantage of it whenever possible.

Make an Effort to Socialize

According to Chichak, having minimal social interactions during the day can change the way a person sleeps, along with their overall mood. “This lack of sociability may obscure one’s sleep-wake cycle,” he says. To counteract this, make an effort to grab coffee with a coworker or dinner with a friend after work, or talk to your neighbors while walking the dog. Taking the time to socialize can make a huge difference in how you sleep.

Limit Your Caffeine Intake

Excessive caffeine intake blocks adenosine, the neurotransmitter responsible for sleepiness, Rohrscheib explains. “Since caffeine has a half-life of about five to six hours, drinking it too late in the day can interfere with falling and staying asleep,” she says. “Limit caffeine intake after lunchtime and switch to decaffeinated beverages in the afternoon.”

Avoid Working Off the Clock

According to Rohrscheib, looking at screens all day exposes the eyes to blue light, which suppresses melatonin and delays the body’s natural sleep cycle. Plus, the mental overstimulation from work-related screens can make it harder to relax before bed. “Reduce screen exposure in the evening, use blue light filters, and implement a ‘screen-free’ wind-down routine before bedtime,” she says.

Destress at the End of the Day

High-stress jobs increase cortisol and adrenaline levels, keeping the body in a state of heightened alertness, which Rohrscheib says can make it difficult to fall and stay asleep. “Practice stress-reducing activities like deep breathing, meditation, or journaling before bed to lower cortisol levels,” she suggests.

Stick to Healthy Eating Habits

As it turns out, what you eat—or don’t eat—can impact your sleep quality. “Poor eating habits at work, such as skipping meals or eating too late, can lead to blood sugar fluctuations and acid reflux, both of which can disrupt sleep,” Rohrscheib says. “Eat balanced meals at regular times and avoid heavy meals or caffeine close to bedtime.”

Keep Your Mind Stimulated (Without Screens)

Let’s face it—not everyone has a job that holds their attention. “Jobs that provide little or no mental stimulation can lead to daytime fatigue and excessive napping, which disrupts nighttime sleep,” Rohrscheib explains. “Boredom and lack of engagement may also increase stress, making it harder to fall asleep.” She suggests trying to combat boredom—without screens—by engaging in mentally stimulating activities, like learning new skills, problem-solving tasks, or reading before bed to balance mental alertness and relaxation.