First Workday Jitters: Sleepless Night Before My First Shift

Starting a new job can be an exciting yet nerve-wracking experience. It's common to feel anxious about the first day of work, and this anxiety can often keep us up at night. This phenomenon is known as special event insomnia or anticipatory anxiety, where our brains keep us awake by anticipating potential challenges and worrying about performance. The uncertainty of a new job, learning new policies and protocols, and meeting new colleagues can trigger stress and anxiety, making it difficult to fall asleep.

Additionally, job stress can lead to adjustment insomnia, which involves disturbed sleep or sleeplessness lasting a few days or weeks, accompanied by anxiety, worry, and tension. Work overload, role conflicts, and performing repetitive tasks are all factors that contribute to poor sleep quality.

However, it's important to recognize that experiencing sleep disturbances before starting a new job is normal and expected.

Anticipatory anxiety about a new job can cause insomnia

Starting a new job can be an exciting prospect, but it's perfectly normal to feel anxious about it. This feeling of 'anticipatory anxiety' can cause insomnia, leaving you tossing and turning and unable to quieten your anxious thoughts.

The anticipation of a big day can cause what is known as 'special event insomnia'. This is common even for good sleepers and can be triggered by a special event outside the norm of everyday living. The more meaningful the event, the greater the anxiety.

There are several reasons why you might experience insomnia before starting a new job:

• Subconscious links created early in life: For example, if you've overslept and missed an important event in the past, your brain will do everything possible to make sure this doesn't happen again. This can result in your brain keeping you awake all night.
• Trying too hard to sleep: Sleep is something the body knows how to do by itself. Trying too hard to sleep sends a message to the brain that there's a problem, activating it and putting it into problem-solving mode, which winds you up instead of helping you relax.
• Exaggerated beliefs about the consequences of poor sleep: There is a lot of information out there about the negative impacts of poor sleep, which can make people anxious if they don't get enough shut-eye. However, the truth is that not sleeping for one night has a very minimal impact on our health.
• Anxiety and night-before jitters: The process of searching for a new job and the uncertainties that come with it can breed anxiety and stress. This can be further exacerbated by worries about things like imposter syndrome, workload, and getting along with colleagues.

If you're experiencing insomnia due to anticipatory anxiety about a new job, there are some strategies you can try to help you get a good night's rest:

• Address subconscious links: Reflect on past events in your life where you may have made a decision to never oversleep again. Give your unconscious mind permission to change these beliefs.
• Schedule time for deliberate worry: Set aside time a few days before your new job to write down everything that is concerning you. Then, make a plan to address your top three concerns.
• Build up your sleep drive: Exercise and sleep restriction can help to increase your sleep drive and make you more likely to sleep soundly the night before your first day.
• Let go of expectations around sleep: Insomnia is often caused by the fear of not sleeping. Try to let go of any attachment to sleep and the fear of not getting enough sleep. Remember that one night of missed sleep won't have a significant impact on your performance.
• Write a to-do list: Writing a detailed to-do list for the next day can help to "off-load" tasks from your consciousness, so you're less likely to ruminate about them when trying to fall asleep.
• Constructive worry list: If you tend to overthink, try setting aside time to write down everything you're stressed about. Then, for each worry, write down whether you can control it and one or two things you'll do to manage it.

Stress and novelty activate brain structures that keep us awake

Starting a new job can be nerve-wracking, and it's common to lose sleep over it. This phenomenon is known as "special event insomnia", and it's triggered by a special event outside the norm of everyday living. The stress and novelty of starting a new job can activate specific brain structures that keep us awake, making it difficult to fall asleep.

The brain plays a crucial role in regulating sleep and wakefulness. Several structures within the brain are involved in these processes, including the hypothalamus, the brainstem, the thalamus, the pineal gland, the basal forebrain, and the amygdala. These areas work together to control the sleep-wake cycle, also known as the circadian rhythm. When faced with stress or novelty, certain brain structures may become activated, making it challenging to fall asleep.

The hypothalamus, for example, is a peanut-sized structure located deep in the brain. It contains groups of nerve cells that act as control centers for sleep and wakefulness. Within the hypothalamus is the suprachiasmatic nucleus (SCN), which receives information about light exposure from the eyes and helps regulate our behavioral rhythm. Bright light, in particular, can make it easier to stay awake and has antidepressant effects. When we are anxious or stressed about an upcoming event, such as the first day of work, the brain may interpret this as a threat, activating structures like the hypothalamus and increasing alertness.

Additionally, stress can affect the way our brain functions. It can interfere with cognition, attention, and memory. When faced with stress, the amygdala, which governs our survival instincts, may take over, leaving other parts of the brain with less energy to perform their tasks, such as storing memories and executing higher-order functions. Chronic stress may even rewire the brain, leading to reduced activity in areas responsible for complex thought and increased activity in more primitive regions focused on survival.

Furthermore, trying too hard to sleep can actually make it more difficult. Sleep is a natural process that the body knows how to do on its own. When we try too hard to fall asleep, we send a message to the brain that there is a problem, activating it and putting it in problem-solving mode, which can make us more alert.

To combat special event insomnia, it is important to address the underlying stress and anxiety. Techniques such as establishing a bedtime routine, getting organized, and changing your attitude towards stress can help reduce pre-work jitters and improve sleep. It is also crucial to manage expectations around sleep and understand that the fear of not sleeping can often be more detrimental than the lack of sleep itself.

Job stress can cause adjustment insomnia

Starting a new job can be nerve-wracking, and it's common to lose sleep over it. This phenomenon is known as "special event insomnia", and it's often driven by anxiety and nervousness about the future. In the case of starting a new job, you might be worried about performing well, fitting in with your colleagues, or getting to know new processes and people.

Job stress can also cause a specific type of insomnia called adjustment insomnia, which involves disturbed sleep or sleeplessness lasting from a few days to a few weeks. This type of insomnia is often accompanied by anxiety, worry, and tension. You might find yourself lying in bed, staring at the ceiling, and unable to stop thinking about work—a common feature of adjustment insomnia known as "ruminative thoughts". Even when you finally fall asleep, your work may invade your dreams.

Scientific research has confirmed the link between job stress and insomnia. A 2005 study involving 8,770 Japanese workers found that a high level of stress at work was linked to insomnia in both men and women. A 2007 study linked insomnia to specific types of job stressors, including low influence over decisions and high professional compromise. Another 2007 study found that having role conflicts at work was related to non-restorative sleep and trouble falling asleep, and that people who performed repetitive tasks at work were more likely to experience insomnia.

If you're experiencing insomnia due to job stress, there are several strategies you can try to improve your sleep:

• Remain active: Try to get some exercise every day. Physical activity will help relax both your mind and body when it's time for bed.
• Express yourself: Make time during the day to write down your thoughts and feelings on paper. Then set it aside until the next day. This will help keep worries out of your bed.
• Wind down: Take some time to slow down before going to bed. Get away from screens and relax quietly for 15 to 30 minutes. Try taking a warm bath, having a light snack, or listening to soft music.
• Avoid "bedwork": Don't bring any work to bed with you. Your bed should be a refuge from your job and other activities, such as reading or watching TV.
• Get out of bed: If you can't fall asleep, get out of bed and do something relaxing until you feel sleepy. Tossing and turning will only make you more frustrated.
• See a specialist: Some doctors specialize in behavioral sleep medicine and can teach you how to relax at bedtime so you can fall asleep more easily.
• Use sleeping pills with caution: Sleeping pills should only be used when supervised by a doctor.

Work overload and role conflicts are linked to poor sleep quality

Sleep is essential for maintaining the health and well-being of employees. However, work-related stress is a common cause of sleep disturbances and poor sleep quality. Work overload and role conflicts are two such stressors that can negatively impact sleep quality.

Work overload refers to having too much work to handle, which can result in stress and anxiety. Role conflict, on the other hand, occurs when there are conflicting demands or expectations in the workplace, such as incompatible work and family roles. Both of these stressors can interfere with an employee's sleep.

Research has shown that work overload is positively associated with difficulty falling asleep, staying asleep, and non-restorative sleep. In other words, employees who experience work overload may have trouble initiating sleep, maintaining sleep throughout the night, and waking up feeling rested. Role conflict, specifically, has been linked to difficulty in falling asleep and non-restorative sleep.

The negative impact of work overload and role conflict on sleep can have further consequences. Poor sleep quality can lead to health problems such as cardiovascular disease, diabetes, and depression. It can also affect job performance, increase absenteeism, and result in productivity losses for organizations.

Additionally, work-related rumination, or the tendency to dwell on negative work events, may mediate the relationship between work stressors and sleep quality. Employees who experience work overload and role conflict may ruminate on these issues, prolonging their exposure to stress and further disrupting their sleep.

To mitigate the negative impact of work overload and role conflict on sleep quality, organizations should aim to provide support to employees. This can include promoting a culture that values work-life balance, offering flexible work arrangements, and providing resources to help employees manage their workload and resolve conflicts. By addressing these work stressors, organizations can improve employee well-being and sleep quality, ultimately enhancing their productivity and overall health.

Sleep deprivation impacts job performance

Sleep deprivation can have a significant impact on job performance, affecting various aspects of an individual's ability to function at work. Here are some ways in which lack of sleep can hinder job performance:

Poorer Performance and Productivity

Research suggests that adults need a minimum of seven hours of sleep each night, with the ideal range being between seven to eight hours. However, many people fall short of this recommendation, which can lead to tiredness and decreased productivity at work. Sleep-deprived individuals may struggle with focus and find it challenging to stay focused during meetings, take longer to complete tasks, and have difficulty generating new ideas. They may also experience reduced motivation to learn and manage competing demands effectively. This can result in a cumulative effect, where workers are less productive during regular work hours and have to bring work home, further disrupting their sleep.

Physical Health Impacts

Sleep deprivation can also have physical health implications, such as a general feeling of lethargy and other adverse symptoms like heartburn and palpitations. Lack of sleep weakens the immune system, making individuals more susceptible to common illnesses, which can lead to absenteeism and potentially harm their career. Additionally, chronic sleep deprivation has been linked to more serious medical conditions such as obesity, heart disease, and diabetes.

Social, Emotional, and Psychological Well-being

Sleep deprivation takes a toll on social, emotional, and psychological well-being. It can lead to mood changes, irritability, stress, anxiety, and feelings of frustration. These issues can strain interpersonal relationships and social interactions in the workplace, negatively impacting teamwork and communication. Sleep-deprived individuals may also experience impaired judgment, slower reaction times, and decreased ability to handle stressful situations, which can be detrimental in certain professions.

Dangerous or Disastrous Outcomes

Severe sleep deprivation can have dangerous consequences, with behavioral changes equivalent to alcohol intoxication. This can be especially risky for professionals whose jobs demand critical attention to detail, such as surgeons, pilots, and drivers. In fact, human errors caused by sleepiness have been linked to major disasters like the Three Mile Island nuclear meltdown and the Challenger space shuttle disaster.

Workplace Deviance

Sleep deprivation can also lead to workplace deviance, where employees engage in counterproductive or undesirable behaviors. This includes arriving late, performing personal tasks during work hours, intentional mistakes, and lack of effort. Sleep-deprived individuals may also exhibit unethical or socially awkward behaviors and have lower tolerance levels. This can negatively impact the overall performance of an organization and lead to financial and emotional losses.

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