For some of us, work is a real snoozer. For others, the stress of our job or a nightmarish work environment brings on nightly fits of restless tossing and turning. The 2019 State of America’s Sleep research study reveals the effects that lack of sleep has on work performance. (Hint: When one isn’t going well, the other suffers.)

Working Longer and Sleeping Less

According to the Bureau of Labor Statistics, full-time workers put in an average of 8.5 hours a day during the week. Working adults in the State of America’s Sleep study report sleeping just 6.84 hours on average a night. That means all of us wage earners spend about 100 more minutes on the clock than in bed every day, and we’re getting far less than the 7-8 hours of sleep that experts recommend.

“If you could choose to either spend an extra hour and a half in bed asleep every day or be at the office, you’d struggle to find someone who would choose work,” said Mary Helen Rogers, vice president of marketing and communications for the Better Sleep Council. “But that’s the reality of how the majority of us spend our time.”

Tired. Underperforming. Even Dangerous

Staying up late to finish a report. Picking up a second shift of overtime. Taking on a ride-sharing gig at night. (Sound familiar?) You may think trading sleep for work is a way to stay ahead. Think again:

• The American Academy of Sleep Medicine found that as little as an hour or two of sleep loss contributed to a 19% drop in productivity
• A study published in the Journal of Occupational and Environmental Medicine found a high correlation between sleep deficiency and physical pain in healthcare workers, with a third of those workers reporting enough pain to interfere with working

Less Sleep Means Less Job Satisfaction

It’s not just your job that affects your sleep. It appears that sleep (or lack of it) has a lot to do with how you feel about your job too.

Nearly six out of 10 employed adults (57%) who answered the State of America’s Sleep study classified themselves as poor sleepers. Compared with workers who said they were excellent sleepers (29%), poor sleepers were:

• More than twice as likely (2.3 times) to not enjoy the work they do
• More than twice as likely (2.4 times) to feel undervalued at work
• About twice as likely (2.2 times) to dislike their colleagues
• 50% more likely (1.5 times) to feel under pressure at work

Establish A Good Work-Sleep Balance

Want to be a rock star at work? Try sleeping in. Really. A well-rested you is a sharper, more effective performer. So set a sleep schedule, close the curtains and practice good sleep hygiene to ensure you’re getting the rest you need every night.

Wish you loved your job more? Spend more time in bed dreaming about being blissful at work. With a good night’s sleep, you’re far likely to feel better about whatever situations work throws at you.

Sources:

• https://www.bls.gov/charts/american-time-use/emp-by-ftpt-job-edu-h.htm
• https://aasm.org/poor-sleep-at-night-could-mean-decreased-work-productivity-in-the-morning/
• https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3720240/
• https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4340239/

This blog provides general information about sleep and sleep products. The words and other content provided in this blog, and in any linked materials, are not intended to replace a one-on-one relationship with a qualified heath care professional. This blog should not be construed as medical advice or used to diagnose, treat, prevent or cure any disease or condition. If the reader or any other person has a medical concern, he or she should consult with an appropriately-licensed physician or other health care professional. This blog is not a substitute for professional medical advice, diagnosis or treatment, and should not be relied upon to make decisions about your health or the health of others. Never disregard professional medical advice or delay in seeking it because of something you have read on this blog or elsewhere on bettersleep.org. If you think you may have a medical emergency, immediately call your doctor or dial 911

Methodology

2,000 surveys were fielded between April 10-18, 2019 among a representative sample of U.S. adults (age 18+), using a questionnaire lasting approximately 15 minutes. Sample size provides a confidence interval of ±2.19% at 95%. The sample was provided by Dynata, one of the largest online sample providers in the country.

Respondent Profile

Sleep Index

Analysis was conducted to establish a Sleep Index (SI) that can be used to track America’s sleep quality over time. The SI is calculated using the following questions:

Q2. On average, how would you describe your sleep within the past two weeks?

Q7.  Within the past two weeks, how often have you felt the following when you wake up in the morning?

The multiplicative index was scaled so the average score was 100. The index was used to create three groups, as depicted below, for analysis purposes.

Work and Sleep Research Findings

According to our survey, U.S. adults say they need 7.18 hours of sleep on average a night to feel productive at work the next day. However, people who work don’t get this amount of sleep.

• Employed adults sleep an average of 6.84 hours per night
• More than one-third of them (41%) get less than 7 hours of sleep per night
• Over half of them (54%) often or frequently wake up feeling tired
• Employed adults are less likely to be “excellent sleepers” than the adult population at large.

The State of America’s Sleep survey suggested that work-related circumstances correlated with poor sleep. Employers who develop strategies to alleviate these work-related stressors should expect a positive impact on their employees’ sleep and increased productivity. Alternatively, employees who suffer work-related stress can change employers and seek a work culture that is more conducive to better sleep, improving their productivity by the same token.

Work-Related Factors That Impact Employees’ Sleep Negatively

• Pressure at work
  • Employees who agree (somewhat or completely) that they are under pressure at work represent 44% of poor sleepers/30% of excellent sleepers. (Workers who are poor sleepers are 1.5 times more likely to feel under pressure at work.)
• Not feeling valued at work
  • Employees who disagree (somewhat or completely) that they feel valued at work represent 22% of poor sleepers/9% of excellent sleepers. (Workers who are poor sleepers are more than twice as likely [2.4] to not feel valued at work.)
• Not enjoying work
  • Employees who disagree (somewhat or completely) that they enjoy the work they do represent 18% of poor sleepers/8% of excellent sleepers. (Workers who are poor sleepers are more than twice as likely [2.3] to not enjoy the work they do.)
• Not feeling respected at work
  • Employees who disagree (somewhat or completely) that they work in a respectful environment represent 14% of poor sleepers/5% of excellent sleepers. (Workers who are poor sleepers are nearly three times as likely [2.8] to not work in a respectful environment.)
• Not enjoying co-workers
  • Employees who disagree (somewhat or completely) that they enjoy their colleagues represent 11% of poor sleepers/5% of excellent sleepers. (Workers who are poor sleepers are twice as likely [2.2] to not enjoy their co-workers.)
• Not working in a friendly environment
  • Employees who disagree (somewhat or completely) that they work in a friendly environment make up 12% of poor sleepers/4% of excellent sleepers. (Workers who are poor sleepers are three times more likely to not work in a friendly environment.)

Other factors outside of work also impact employees’ sleep. Employers and employees alike can have an impact on these factors to improve sleep and impact productivity at work. For example, employers who educate staff about ways to improve their sleep and develop strategies to help employees gain better sleep should be rewarded with improved productivity.

Non-Work-Environment-Related Factors That Impact Employees’ Sleep Negatively

• Nightly routines detrimental to sleep:
• Checking social media right before bed (poor sleepers 43%/excellent 36%)
• Watching TV right before bed (poor sleepers 68%/excellent 59%) and/or sleep with the TV on (poor sleepers 32%/excellent 25%)
• Eating a snack right before bed (poor sleepers 21%/excellent 16%) and/or have their last meal one hour or less before bed (poor sleepers 23%/excellent 16%). (Workers who are poor sleepers are 1.3 times more likely to eat a snack before bed and are 1.4 times more likely to have their last meal one hour or less before bed.)
• Not meditating (or praying) right before bed (poor sleepers 15%/excellent 21%). (Workers who are poor sleepers are 1.4 times less likely to meditate/pray before bed.)
• Using over-the-counter or prescription medication to help fall asleep often or frequently (poor sleepers 15%/excellent 8%). (Workers who are poor sleepers are nearly two times [1.9 times] more likely to use medication to help them fall asleep.)
• The absence of leisure activities also impact sleep negatively:
• Employed adults who agree (somewhat or completely) with enjoying the weekend at home and not going out represent 75% of poor sleepers/69% of excellent sleepers
• Employed adults who disagree (somewhat or completely) with enjoying the following hobbies are more likely to sleep poorly:
  • Meeting new people (poor sleepers 24%/excellent 16%)
  • Exercising (poor sleepers 22%/excellent 16%)
  • Participating in sports/competitive activities (poor sleepers 49%/excellent 38%)
  • Watching sports on TV (poor sleepers 38%/excellent 25%)
  • Watching sports in-person (poor sleepers 37%/excellent 25%)
  • Gardening (poor sleepers 41%/excellent 32%)
  • Attending live plays/theater (poor sleepers 34%/excellent 23%)
  • Attending live concerts (poor sleepers 25%/excellent 19%)
  • Participating in sports/competitive activities (poor sleepers 49%/excellent 38%)

Survey Details: Better Sleep Council September 2019

Work, Marriage and Geography Affect How Women Sleep

Women are not getting enough sleep, but the amount of sleep they do get is tied to many factors in their lives.

Women understand the importance of sleep

While women know how necessary sleep is to their health, most are just not getting enough.

• One-third of female respondents feel that a balanced lifestyle requires a proper diet, regular exercise and a good night’s sleep

Divorce keeps women up at night

Marital status plays a role in how well women are sleeping.

• Women who are divorced or separated were 9% more likely than single women to get at most 5 hours of sleep each night
• Divorced and separated women were 6% more likely than married women to say they get, at most, 5 hours of sleep a night

Work outside the home means better sleep

Work, and the type of work, plays a role in the amount of rest women get.

• Women who do not work outside the home were 8% more likely than all other women to get less sleep than they need
• Female business professionals aren’t tossing and turning – they’re among the most likely to get a good night’s sleep

Where to live to sleep well

Where a woman lives impacts how well she sleeps at night.

• Women living in the populous Northeast and West Coast have more trouble sleeping than people in other regions

Minority women are losing sleep

It’s clear that minority women have a greater sleep deficit than white women.

• 27% of Hispanic women report not getting enough sleep
• 22% of African-American women say they don’t get enough sleep
• 13% of white women report not sleeping enough

Survey Details: Better Sleep Council, 2005