Ashwin Lewis
Sleep is an essential part of our lives, accounting for a significant portion of our lifespan. While it was once believed to be a passive activity, sleep is now understood to be a period of intense brain activity, closely linked to our quality of life. The amount and quality of sleep we get can have a profound impact on our health, affecting our brain function, metabolism, immune system, mood, and disease resistance. For shift workers, maintaining a healthy sleep schedule can be challenging, often resulting in sleep disorders and difficulties adjusting to their work routine. On the other hand, some cultures embrace napping at work as a sign of dedication, and certain industries may even expect employees to sleep during their shifts. Whether it's sleeping for work or working while others sleep, getting adequate rest is crucial for our well-being and productivity.
Characteristics and Values of 'What are you doing later, sleeping or working?'
| Characteristics | Values |
|---|---|
| Sleep is an important part of daily routine | Sleep accounts for one-quarter to one-third of the human lifespan |
| Sleep helps the brain to function properly | Lack of sleep makes it harder to concentrate and respond quickly |
| Sleep is linked to physical health | Lack of sleep can cause symptoms of depression, seizures, high blood pressure, migraines, and compromised immunity |
| Sleep is linked to metabolism | Lack of sleep can create a prediabetic state in a healthy person |
| Shift work sleep disorder (SWSD) | Circadian misalignment, sleep disturbances, and unwanted sleepiness are common issues for shift workers |
| Napping | Napping for more than 30 minutes during the day can disrupt night sleep |
| Caffeine consumption | Caffeine can help night shift workers stay alert, but should be avoided later in the shift to prevent sleep disruption |
| Work culture and sleeping on the job | Some work cultures permit or encourage sleeping on the job, while others consider it gross misconduct |
| Productivity | Working while others are sleeping can increase productivity and help accomplish important tasks |
| Time management | Waking up early can help accomplish more before others even start their day |
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What You'll Learn
Sleep environment and sleep position
Sleep is important for health, and the way you sleep at night may impact your sleep quality. The ideal sleep position promotes a healthy spine alignment from your hips to your head. The best sleep position depends on your unique needs, but back or side sleeping is considered better than stomach sleeping.
Sleep Position
Side sleeping is the most popular position, with more than 40% of people sleeping in this curled-up position. It is the most common position for women, who are twice as likely as men to sleep like this. It is also more common with age, as the flexibility of our spine decreases over time. Side sleeping promotes healthy spinal alignment and is the position least likely to result in back pain, especially when supported with pillows. It may also reduce heartburn and snoring. Sleeping on the left side may offer the most health benefits, as it can help ease nightly instances of acid reflux and heartburn, as well as promote blood flow to the kidneys and reduce pressure on the liver.
Back sleeping is the second most common position. It enables the spine to stay in a more natural position, preventing neck, shoulder, and back pain. It is also the best position for neck pain and nasal congestion. However, it can worsen snoring and sleep apnea, as the tongue and soft tissues in the throat relax, and gravity pulls them into the airway.
Stomach sleeping is the least common position. It can put a strain on the back and neck, as the spine tends to overextend in this position, which can lead to pain and nerve issues. It can also cause numbness or a tingling sensation in the extremities. However, if this is your preferred sleep position, you can minimise the risk of pain with the right mattress and pillow. A firmer mattress may help, but sleeping on your side or back is often a better alternative.
Sleep Environment
Your sleep environment can also impact your sleep quality. It is recommended to keep the room dim at night by using curtains or blinds, but open the curtains in the morning to reset your internal clock. Position your bed so you are not facing distractions such as a desk stacked with work or a blinking light. Turn off your phone, as research shows that late-night use of phones and tablets can interfere with sleep. Wash your sheets frequently and vacuum the mattress to rid it of dust and dander that can cause allergies and impair your sleep.
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Sleep and mental health
Sleep is closely connected to mental and emotional health and has demonstrated links to depression, anxiety, bipolar disorder, and other conditions. Research is ongoing to better understand the bidirectional relationship between mental health and sleep. Both are complex issues influenced by a multitude of factors. However, given their close association, there is strong evidence to suggest that improving sleep can have a beneficial impact on mental health and can be a component of treating many psychiatric disorders.
Brain activity during sleep has profound effects on emotional and mental health. Sufficient sleep, especially rapid eye movement (REM) sleep, facilitates the brain's processing of emotional information. During sleep, the brain evaluates and remembers thoughts and memories, and a lack of sleep is particularly detrimental to the consolidation of positive emotional content. This can influence mood and emotional reactivity and is tied to mental health disorders and their severity, including the risk of suicidal ideation or behaviours.
Living with a mental health problem can affect how well you sleep, and poor sleep can, in turn, worsen your mental health. For example, insomnia can be a symptom of psychiatric disorders, but sleep problems can also contribute to the onset and worsening of problems such as depression, anxiety, and even suicidal ideation. Sleep-deprived people with mental health disorders are more likely to experience chronic sleep problems, and these sleep problems are likely to exacerbate psychiatric symptoms.
The traditional view held that sleep problems were a symptom of mental health disorders. However, this is increasingly being called into question as it becomes clear that there is a bidirectional relationship between sleep and mental health, with sleeping problems potentially being both a cause and consequence of mental health problems. Obstructive sleep apnea (OSA), a disorder involving pauses in breathing during sleep, is another aspect of sleep that has been linked to mental health. OSA occurs more frequently in people with psychiatric conditions.
There are individual differences in "chronotype", the natural inclination of the body to feel more alert at certain periods of the day and more tired at others. The two most well-known chronotypes are "night owls" and "early birds" (or "morning larks"), with genetics, age, and other factors influencing whether someone is more likely to be an owl or a lark. Getting enough sleep with a typical work schedule may be easier for a lark than for a night owl.
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Sleep and physical health
Sleep is essential for both physical and mental health. While scientists are still working to understand the exact nature of sleep, it is clear that adequate sleep is vital to our health and survival. Sleep allows the body and brain to recover, ensuring we feel refreshed and alert when we wake up.
Sleep plays a crucial role in supporting healthy brain function and improving our physical health. During sleep, our brains form new pathways to help us learn and remember information, and adequate sleep has been linked to improved learning and problem-solving skills. Sleep also helps us pay attention, make decisions, and be creative.
In addition to its impact on brain function, sleep also affects our physical health in several ways. Firstly, it helps to support a healthy balance of hormones, including those that control hunger and fullness. Sleep deficiency can lead to higher levels of the hormone ghrelin, which increases feelings of hunger, and lower levels of leptin, which signals fullness. This can result in weight gain and an increased risk of obesity.
Secondly, sleep helps to regulate our body's response to insulin, the hormone that controls blood glucose levels. Sleep deficiency can cause higher-than-normal blood sugar levels, which may increase the risk of diabetes. Sleep also plays a role in maintaining cardiovascular health by helping to regulate heart rate, breathing rate, and blood pressure. Both a lack of sleep and too much sleep have been linked to an increased risk of cardiovascular disease, heart attacks, and high blood pressure.
Additionally, sleep is important for the body's natural defence system. Sleep deficiency can weaken the immune system, making it harder to fight off common infections and diseases. It can also increase the risk of chronic health problems, such as heart disease, high blood pressure, and stroke.
To maintain good physical health, it is recommended that adults get at least 7 hours of sleep each night. Prioritizing sleep and developing healthy sleep habits can help improve overall physical and mental well-being.
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Sleep and work
Sleep is an essential part of our daily routine, with adults requiring seven hours or more of sleep per night. Sleep supports nearly every system in the body, from the brain, heart, and lungs to metabolism, immune function, mood, and disease resistance. Therefore, insufficient sleep can have a significant impact on our lives, including our work.
Sleep deprivation can lead to difficulty concentrating, decreased productivity, and impaired physical performance and memory. It can also affect our mood, increasing anxiety, depression, irritability, and impatience. These issues can carry over into the workplace, creating a less productive and congenial work environment. Additionally, for people who work nights and extended shifts, such as police officers and medical professionals, sleep deprivation can even jeopardize public health and safety.
Shift work schedules can disrupt the natural sleep/wake cycle, or circadian rhythms, of individuals, resulting in difficulties adjusting to a different sleep and wake schedule. This is known as Shift Work Sleep Disorder (SWSD) and can lead to insomnia, sleep disturbances, and unwanted sleepiness. SWSD is common, affecting 10-40% of people working non-traditional shifts.
To mitigate the negative impacts of insufficient sleep on work, both employees and employers can take measures to improve sleep hygiene and create a more conducive work environment. Employees can practice good sleep hygiene by maintaining a consistent sleep schedule, exercising regularly, avoiding caffeine and nicotine late in the day, and creating a relaxing sleep environment. At work, taking breaks and exercising can help improve alertness and energy levels. Employers can also make accommodations, such as limiting work hours and providing shift workers with time to adjust to their schedules.
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Sleep disorders
Sleep is an essential part of our daily routine, with the average person spending about a third of their life asleep. Sleep is vital for brain function, and a lack of sleep can lead to fatigue, decreased energy, irritability, and problems with concentration and memory. Sleep disorders are conditions that disturb normal sleep patterns, and there are more than 80 types, with insomnia being the most common. Insomnia involves difficulty falling and staying asleep and is characterised by significant distress or problems at work, school, or other areas of daily life. Other common sleep disorders include sleep apnea, restless leg syndrome, hypersomnia, and narcolepsy.
Shift work sleep disorder (SWSD) is a common condition affecting those who work non-traditional shifts. It causes difficulties adjusting to a different sleep/wake schedule, resulting in issues with falling and staying asleep, as well as unwanted sleepiness. SWSD can be treated with various methods, including bright light therapy, melatonin supplements, sleep medications, and changes to work schedules.
The quality of sleep is just as important as the quantity. Non-REM sleep, which makes up the majority of our sleep, is composed of four stages, three of which are deep sleep. This deep sleep is vital for brain plasticity and the removal of waste products from brain cells. REM sleep, on the other hand, is characterised by rapid eye movements, similar brain waves to wakefulness, increased breath rate, and temporary paralysis of the body.
To improve sleep quality, it is recommended to set a consistent sleep schedule, exercise regularly, avoid caffeine, nicotine, and alcohol close to bedtime, and create a relaxing sleep environment. Additionally, it is important to see a doctor if you experience persistent sleep problems or unusual daytime tiredness, as most sleep disorders can be treated effectively.
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Frequently asked questions
It is recommended that you get at least seven to nine hours of sleep every day.
If you don't get enough sleep, your health risks rise. Sleep is vital for your brain to process what it has learned during the day and to be able to remember it in the future.
Working night shifts can negatively affect both sleep and wakefulness. Night shift workers frequently sleep during the day when the body's signals to stay awake are strongest, resulting in short and disrupted sleep.
Sleeping at work is considered taboo in most Western countries and can lead to disciplinary action. However, in Japan, sleeping on the job is viewed as total dedication to work, and they use the term "inemuri" to describe this phenomenon.
It is recommended to maintain a healthy sleep hygiene practice. Avoid working, watching TV, or playing video games in bed, as this can rewire your brain to disassociate your bed with sleep.
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