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Is work stress stealing your sleep? Here’s how to fight back
A study has shown that job stress significantly disrupts sleep, increasing the risk of insomnia and daytime fatigue. Researchers emphasize the need for workplace interventions to reduce workload and promote autonomy. Simple steps and improving time management can help employees balance work and personal life while improving sleep health.
Is work stress stealing your sleep? Here’s how to fight back (Image credit: iStock)
Have you ever found yourself lying awake at night, with thoughts of work problems, office disputes, or difficult career decisions swirling in your mind? You are not alone. Job stress is impacting the sleep of many American workers, according to a new study published in the American Journal of Industrial Medicine.
The researchers found that work stress significantly increases the risk of sleep disruption, underscoring the critical need for workplace interventions to address this issue. “Strategies such as redesigning workloads and promoting worker autonomy may play an important role in improving sleep health and workers’ well-being,” said Dr. Jian Li, senior researcher and professor of work and health at UCLA. “
The relationship between job stress and sleep problems
The study analyzed data from more than 1,700 midlife workers in the United States who were tracked for an average of nine years. Sleep disturbances were measured based on issues such as difficulty falling asleep, waking up during the night, waking up early in the morning, and feeling restless during the day.
The findings revealed a troubling trend: Job stress was significantly associated with an increased risk of sleep problems across all six measures used to assess work stress.
“Sleep disturbances have become a major public health concern, with recent data showing that 1 in 7 adults struggle to fall asleep and 1 in 6 adults in the United States has difficulty sleeping,” the researchers said. It’s hard to live.”
The study highlights the urgent need for employers to take action. “Redesigning workloads, promoting better workplace environments, and fostering a sense of autonomy for employees can go a long way in improving sleep health and productivity,” Lee stressed.
Tips to reduce work stress and balance personal life
Chronic job stress not only disrupts sleep but also affects overall health. Here are some practical strategies for reducing stress and finding a better work-life balance:
1. Set boundaries
– Avoid taking work related calls or replying to emails after office hours.
– Create a clear separation between your professional and personal life.
2. Prioritize self-care
– Dedicate time to activities you enjoy, such as reading, exercising or pursuing a hobby.
– Regular physical activity can help reduce stress and improve sleep quality.
3. Practice relaxation techniques
– Incorporate mindfulness practices like meditation, yoga or deep breathing exercises into your daily routine.
– These techniques can help you relax and prepare for restful sleep.
4. Improve time management
– Break tasks into small, manageable goals.
– Use tools like calendars and to-do lists to stay organized and reduce the feeling of being overwhelmed.
5. Communicate with your employer
– If your workload seems unbearable, talk to your manager about possible adjustments.
– Employers are increasingly recognizing the importance of mental health and well-being in the workplace.
6. Limit screen time before bed
– Avoid work-related activities or excessive screen use in the evening.
– Create a relaxing bedtime routine to signal your brain that it’s time to rest.
As the study points out, both workplace interventions and individual efforts are necessary to address the growing problem of sleep disturbance due to job stress.
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