Your work habits may be threatening your sleep, USF-led study shows

From usf.edu

Key takeaways

• The study examined data from more than 1,000 workers over a 10-year period
• Sedentary workers experience a 37% increase in insomnia-like symptoms
• Employees working non-traditional schedules experience a 66% greater risk of needing ‘catch-up sleep’

People whose jobs are highly sedentary – an estimated 80% of the modern workforce –  experience a much higher risk of insomnia symptoms, according to a new study led by University of South Florida psychologist Claire Smith.

The findings, newly published in the Journal of Occupational Health Psychology, show that among more than 1,000 employees surveyed over a decade, sedentary work and nonstandard work times are significant threats to sleep health.

Those two factors, hastened by technological changes such as increased computer work, are linked to a 37% increase in insomnia symptoms among sedentary workers and a 66% greater risk of needing “catch-up sleep” – defined as frequent napping or sleeping in on weekends – for those who keep non-traditional work schedules.

"The way we are designing work poses serious, long-term threats to healthy sleep,” Smith said. “Healthy sleep involves more than just getting your eight hours. It’s also falling asleep easily, sleeping through the night and having a consistent sleep schedule. Companies should be aware of the specific sleep risks of their workforce to improve detection and intervention."

The research, based on data from the national Midlife in the United States study, identified three sleep health categories among workers over a 10-year period: good sleepers, catch-up sleepers and insomnia-like sleepers.

The study found that sedentary work is strongly linked to the insomnia sleeper category, characterized by symptoms such as difficulty falling asleep, interrupted sleep and frequent daytime tiredness. Meanwhile, employees with non-traditional schedules, such as working night shifts, were more likely to fall into the catch-up sleeper group.

Claire Smith presents her research findings at the Society for Industrial and Organizational Psychology conference. [Photo credit: Mi Nguyen]

Smith said the research suggests that moving your body during the workday and limiting after-hours work may not just help you sleep well that night but protect against ongoing sleep problems a decade later.

The study also shows that workers who fall into a pattern of poor sleep due to their job design, such as long hours of sedentary work or erratic schedules, may end up stuck in such unhealthy patterns for years. For example, 90% of insomnia-like sleepers saw their symptoms persist 10 years later.

“This is particularly important for both employers and employees, since research shows that poor sleep health is known to impact productivity, well-being and overall health,” said Smith, who led the project in collaboration with an interdisciplinary team of experts in psychology, psychiatry, aging and medicine.

She added that the findings suggest redesigning jobs with sleep health in mind could be key to improving worker well-being and underscore the need for workplace interventions that consider sleep health as a dynamic, multifaceted issue, rather than a one-size-fits-all problem.

The study was supported by grants from the National Institute on Aging and included researchers from Penn State University, University of Pittsburgh, Arizona State University and St. Anne’s University (Czech Republic).

https://www.usf.edu/news/2025/your-work-habits-may-be-threatening-your-sleep-usf-led-study-shows.aspx

Why insomnia is disrupting your life and how to fight back

From rollingout.com

Discover the latest solutions to overcome sleepless nights and reclaim your health

The landscape of sleep medicine has evolved significantly, with insomnia emerging as a critical focus in healthcare. Modern understanding of this sleep disorder has revealed its complex nature and far-reaching impacts on overall health, leading to innovative approaches in treatment and management.

The science of sleeplessness

Sleep disruption occurs through various mechanisms, affecting the body’s natural circadian rhythm and sleep-wake cycle. Modern research has identified multiple pathways through which insomnia develops, from neurological changes to behavioural patterns. This understanding has revolutionised treatment approaches, moving beyond traditional sleep medications to more comprehensive solutions. Sleep disturbances are now recognized not only as an issue of restlessness but also as an alarm for underlying conditions such as anxiety, depression, and other health disorders.

While insomnia has long been linked to occasional sleepless nights or stress, the recent emphasis on its scientific basis highlights the far-reaching consequences of inadequate sleep. Insomnia is no longer seen just as a symptom but as a medical condition that can severely impact one’s overall well-being.

Complex patterns of sleep disruption

Insomnia manifests in distinct patterns, each requiring specialized attention. Sleep initiation insomnia prevents individuals from falling asleep, while sleep maintenance insomnia disrupts continuous rest. These patterns can overlap, creating complex sleep challenges that require tailored interventions. For some individuals, falling asleep is not the problem; it’s staying asleep. For others, falling asleep may take hours, leading to frustration and anxiety. These patterns vary greatly, affecting how treatments are designed and implemented.

Understanding the different types of insomnia allows healthcare professionals to prescribe more personalized care, moving away from a one-size-fits-all model. Cognitive behavioural therapy for insomnia (CBT-I) has emerged as one of the most effective treatment options, addressing these varied patterns through a series of structured techniques and lifestyle adjustments.

 

Biological and environmental factors

Modern sleep science has identified numerous contributors to insomnia.

Neurological factors affecting sleep-wake cycles can be triggered by stress, depression, or even genetic predispositions, making it difficult for the body to regulate sleep properly. Hormonal fluctuations, particularly during menopause or pregnancy, impact sleep patterns, often making it harder to fall or stay asleep.

Environmental influences such as noise, light, temperature, or uncomfortable bedding can disrupt natural rhythms. Many people may not realize that factors like these significantly impact their sleep quality, leading them to unknowingly perpetuate the cycle of sleeplessness.

Psychological factors such as anxiety, trauma, and depression are also critical contributors. Insomnia often accompanies these conditions, making it harder for individuals to relax enough to fall asleep. Recognising these emotional factors is vital in treating insomnia, as addressing the root cause can result in more sustainable improvements.

Lastly, medical conditions such as asthma, arthritis, or sleep apnoea can interfere with rest, compounding the problem. Treating the underlying health issue often improves the sleep disturbance.

                                                                Photo credit: shutterstock.com/Prostock-studio

Impact on daily function

Sleep disruption creates cascading effects throughout daily life. Individuals with insomnia often face cognitive and emotional challenges that compromise their overall function. From forgetfulness and trouble concentrating to irritability and mood swings, insomnia can significantly diminish quality of life.

The cognitive performance and memory are severely impacted, leading to difficulty retaining information and performing everyday tasks. Professionals often struggle with productivity, unable to focus or complete their work effectively. Physical health and immunity also decline as the body doesn’t receive the restorative sleep it needs. Chronic insomnia has been linked to heart disease, diabetes, and hypertension, making it critical to address this condition as part of overall health care.

Personal relationships can suffer when sleep deprivation leads to mood swings, poor emotional regulation, and irritability. A lack of sleep not only affects the individual but also those around them, creating a ripple effect that can affect family, friends, and colleagues.

Advanced treatment approaches

Contemporary insomnia treatment embraces a multi-faceted approach incorporating various therapeutic strategies. Evidence-based interventions now include cognitive behavioural therapy, chronotherapy, and targeted lifestyle modifications. These approaches address both immediate symptoms and underlying causes.

Cognitive behavioural therapy for insomnia (CBT-I) has become the gold standard for treatment. It works by identifying and changing the negative thought patterns that contribute to insomnia. Unlike traditional medications, CBT-I targets the root causes of sleeplessness and provides long-term solutions that help individuals sleep better without relying on pharmaceutical drugs.

Chronotherapy, another advanced approach, adjusts an individual’s sleep-wake cycle gradually, realigning it with natural circadian rhythms. These treatments may include shifting sleep time incrementally or exposing the person to bright light at specific intervals. By resetting the body’s internal clock, chronotherapy helps individuals achieve better rest naturally.

Targeted lifestyle modifications involve improving sleep hygiene, including setting a consistent sleep schedule, optimizing the sleep environment, and reducing caffeine or alcohol intake. All these strategies are designed to promote healthy, sustainable sleep habits.

Prevention strategies

Modern sleep hygiene emphasises preventive measures alongside treatment. This comprehensive approach includes environmental optimisation, behavioural modifications, and lifestyle adjustments. Creating an ideal sleep environment proves crucial for maintaining healthy sleep patterns.

Minimising distractions—such as noise, light, or even electronic screens—can significantly improve sleep quality. Behavioural modifications focus on fostering relaxation techniques, such as deep breathing, meditation, and progressive muscle relaxation. These changes help to prepare the body for sleep, reducing the time it takes to fall asleep and increasing the likelihood of staying asleep.

Incorporating these practices into a daily routine can help prevent insomnia from taking hold in the first place, especially for individuals with high-stress lifestyles or those who travel frequently.

Long-term health considerations

Chronic insomnia’s relationship with other health conditions demands attention to long-term management strategies. Research continues to show the clear link between sleeplessness and conditions such as heart disease, obesity, and diabetes. Managing insomnia is not just about getting a good night’s sleep but also about maintaining long-term health.

By treating insomnia effectively, individuals can improve not only their sleep but also their overall well-being. This requires a comprehensive approach that includes proper treatment, lifestyle changes, and ongoing support.

Future developments

Emerging research continues to uncover new aspects of sleep medicine, promising more effective treatments for insomnia. These developments may revolutionise our approach to sleep disorders, offering hope for those struggling with chronic sleep disruption.

As sleep science continues to evolve, researchers are looking into more personalised treatments that incorporate genetic factors and advanced sleep technologies. This progress could lead to more tailored interventions and, ultimately, better outcomes for people with insomnia.

The evolution of insomnia treatment represents a significant advancement in sleep medicine, offering new hope for those affected by sleep disorders. As research continues, our understanding grows, leading to more effective and personalised treatment approaches.

https://rollingout.com/2025/01/05/insomnia-treatment-guide/

The surprisingly high-caffeine foods and drinks that could be causing your insomnia

From msn.com/en-au

For many of us, a morning caffeine fix is routine. Around 62% of Americans drink coffee daily, while Brits collectively glug 98 million coffees each day. Coffee beans are a natural source of caffeine, a central nervous system stimulant, and the US health authorities suggest adults shouldn’t consume more than 400mg of caffeine per day (roughly four to five cups of coffee) as more can cause insomnia, anxiousness and an increased heart rate.

Decaffeinated coffee

Surprisingly, decaf actually does contain some caffeine. The decaffeination process removes around 97%, leaving around 2mg in the average cup of decaf. Moderate amounts can actually be beneficial, according to Dr Simoné Laubscher, formulator of WelleCo’s nutritional supplements and founder of Rejuv Wellness. “Coffee is rich in antioxidants plus micronutrients, such as magnesium – and decaffeinated coffee has similar health benefits,” she explains. 

                                                                                              ©auns85/Shutterstock

Black tea

A thirst-quenching 100 million cuppas are consumed each day in Britain, making black tea among the most consumed drinks in the world. Tea contains flavonoid antioxidants, which could have positive health effects and reduce the risk of disease. It also, of course, contains caffeine. A typical mug of tea has around 14-61mg of caffeine, depending on how long you let it brew. On average, a cuppa has around 47mg of caffeine.

Chocolate

The percentage of cocoa solids in your chocolate determines its caffeine levels. As a guide, a 3.5oz (100g) serving of milk chocolate has around 21mg while the equivalent amount of dark chocolate (70-85% solids) has 80mg. White chocolate, which contains only cocoa butter and no solids, is caffeine-free. "Natural caffeine foods often offer health benefits artificially added caffeine foods don’t. For example, dark chocolate is rich in fibre, iron, copper, manganese and antioxidants," says Dr Laubscher.

Flavoured water

Some flavoured waters contain 60-125mg of caffeine per bottle (254ml/8.5 fl oz), particularly those marketed as caffeinated waters designed to give an energy boost. Dr Laubscher believes they should be approached with caution. "I’d suggest limiting daily intake of flavoured water, especially as these products are synthetic," she says.

                                                                                           ©AlenKadr/Shutterstock

Green tea

Green tea contains powerful antioxidant EGCG and nutritionists believe it could boost brain function and protect against disease. It does also contain caffeine, though in smaller quantities than coffee and the average cup of brewed black tea. As with the latter, the amount depends on the individual leaves and how long the tea is brewed for, typically it's somewhere between 35-80mg per cup.

Ice cream

Many ice creams contain zero caffeine, being essentially frozen custard, but it all depends on the flavour. Chocolate or coffee varieties will almost certainly contain some caffeine unless the flavourings are entirely artificial. The US Department of Agriculture (USDA) states that 3.5oz (100g) of chocolate ice cream has around 3mg of caffeine. Figures from 2015 show that Ben & Jerry's Coffee Toffee Bar Crunch ice cream contained 70 mg caffeine per 8oz (236g).

Breakfast cereal

Most breakfast cereals contain zero caffeine, though those that contain chocolate or cocoa tend to have small amounts. Cocoa Puffs and Coco Pops (Cocoa Krispies in the US), for example, contain around 1.6mg of caffeine per 1oz (28g), which is the equivalent of a small serving. Not a huge amount but something to be aware of if you tend to overfill the bowl.

Energy drinks

A large Americano (around 473ml/16fl oz) contains around 225mg caffeine while the same size energy drink can have up to 357mg, which is edging very close to the 400mg recommended daily safe limit. Many energy drinks are sold in bottles twice this size too. "Having multiple energy drinks daily could quickly put you over the caffeine limit, increasing health risks like higher blood pressure and heart rate," says Dr Laubscher.

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Cookies

There's unlikely to be any caffeine lurking in a packet of plain biscuits or an oatmeal and raisin cookie but choc-chip treats are another matter. An individual cookie (roughly 1oz/28g) made with milk chocolate chips contains around 3-5mg of caffeine – a tiny amount but something to bear in mind if you eat them before going to bed or are tempted to mainline an entire packet. Biscuits containing or coated with dark chocolate will be higher in caffeine content too – and, of course, varieties with coffee will have more still.

Beer

Beer doesn't naturally contain caffeine but the trend of rich, creamy stouts and porters brewed with coffee beans or cold-pressed coffee means that pint or schooner could pack a bit more of a punch than expected. Many breweries, big and small, around the globe are experimenting with the rich, smoky flavours brought by coffee. Because it's relatively new and brews vary wildly it's hard to pinpoint the caffeine content of an average coffee-flavoured beer, though website Caffeine Informer reckons it's probably less than 50mg per 350ml (11.8fl oz) pour.

Yerba maté

Yerba maté is made using the dried leaves of a holly found in the South American rainforest and has long been a popular drink in the region, usually sipped with a straw from a distinctive gourd or calabash. It’s increasingly popular outside South America too, partly because it’s believed to have certain health benefits. However, it does have a surprising amount of caffeine, packing in more by volume than the average coffee – yerba maté has around 78mg per 150ml (5fl oz) serving.

Chewing gum

Yep, caffeinated gum is a thing, designed to give a quick burst of energy. Research suggests that caffeine is absorbed more quickly through the inside of your mouth than through your digestive system. But Dr Laubscher warns that people should chew with caution, as one piece can contain up to 100mg of caffeine. "Moderation is key as it's easy to consume too much caffeine from them. Plus, over-chewing increases stomach acid, which could lead to stomach ulcers."

Coca-Cola

Originally getting its caffeine kick (and its name) from the kola nut, Coca-Cola's balance of sweet and bitter flavours has made it one of the world's most popular drinks. It does contain caffeine (with caffeine-free varieties available), though less than the average cup of tea or coffee. A regular (330ml/11fl oz) can of Coca-Cola and Coca-Cola Zero Sugar both contain 32mg caffeine, while surprisingly Diet Coke has a little more at 42mg.

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Orange soda

Coca-Cola isn't the only fizzy drink to contain a significant amount of caffeine. Surprisingly, a glass of orange soda can also have the stimulant, depending on the brand. Sunkist has 19mg of caffeine per regular can, though Fanta has none at all. Another popular drink that contains caffeine is Mountain Dew, with 55mg in a 340ml (11.5fl oz) bottle.

Flavoured nuts

Almost any processed food can be caffeinated. Raw nuts don’t naturally contain caffeine but the stimulant can crop up in the seasoning, like in these mocha-flavoured almonds.  A 1.8oz (51g) pack of peanut butter cups also has caffeine thanks to the chocolate, though it's a minimal 5.6mg.

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Yogurt

It would be easy to assume that coffee yogurt contains artificial flavouring rather than actual coffee, therefore making it free from caffeine. But it tends to be the real stuff that's used, with a Danone coffee yogurt containing 32mg in 150ml (5fl oz). Coffee-flavoured frozen yogurt also, like ice cream, usually contains some caffeine.

Hot chocolate

A steaming mug of cocoa or hot chocolate has long been a favourite bedtime drink for many but the caffeine it contains could interrupt sleep patterns, especially if you're particularly sensitive to the stimulant. A hot chocolate drink at Tim Hortons varies from 15-35mg, depending on the size, while any made with real chocolate flakes (especially where there's a high proportion of cocoa solids) will be more potent, with as much as 25mg in a café-bought cup.

Mixers

Studies have shown that mixing alcohol with high-caffeine drinks can have health implications and lead to a higher risk of alcohol-related incidents and dependency. Because of this, pre-mixed alcoholic drinks that have been artificially caffeinated to give an extra kick have been banned in the US. That doesn't stop people from mixing their own though. Dr Laubscher warns this can be a too-potent cocktail: "Mixing alcohol and caffeinated drinks can have negative effects on your liver and nervous system, leaving you in high stress fight-or-flight mode, increasing cortisol and belly fat."

Tiramisu

This rich, creamy trifle is an Italian classic that you'll often find on restaurant menus. As you're more likely to eat it in the evening and perhaps with a coffee, it's worth bearing in mind that – as this is a coffee-flavoured dessert – it does contain some caffeine. No wonder it translates as 'pick me up' from Italian.

Iced tea
Homemade iced tea follows the same principles as hot black tea – the amount of caffeine it contains depends on the tea used and how long it's allowed to brew, so it can have between 14-61mg of caffeine per serving. Shop-bought iced teas, like those made by Lipton, vary too but the brand's popular lemon-flavoured iced tea has 21mg in a 500ml (17fl oz) bottle. That could add up to a lot, particularly in the US where many diners and cafés offer bottomless top-ups of iced tea.

                                            ©Elena Veselova/Shutterstock

Workout drinks

Formulated to boost energy before exercise, pre-workout drinks – whether pre-mixed or sold as powders – usually contain caffeine. The amount varies wildly depending on the brand and variety but some hover worryingly close to the recommended daily intake limit. Men's Health cites an example of a powder with 410mg of caffeine per quarter ounce (7.5g) scoop, which is just above the recommended maximum.

Chocolate-covered coffee beans

It sounds like a no-brainer – snacking on coffee beans is bound to up your caffeine intake. What might be surprising, though, is just how much caffeine they contain. The potent combination of coffee and dark chocolate makes these among the foods with the highest levels of caffeine per serving, if not the highest. Nutritionist Daisy Whitbread, analysing data from the USDA, suggests a 1oz (28g) serving – roughly 28 beans – has a whopping 336mg of caffeine.

Coffee liqueur

Another deceptive one, which you might think gets its coffee taste from flavouring, coffee liqueur can be a high-caffeine drink depending on the quantities you consume. A 40ml (1.3 fl oz) shot has around 14mg of caffeine, which isn’t much in itself but could quickly add up. Especially if you’re a fan of espresso martinis. These cocktails give a double caffeine dose with espresso and coffee liqueur, adding up to an average total of 78mg per serving (more if they’re made with more booze and/or coffee).

Protein bars

Grab-and-go bars with nuts, seeds and dried fruit are popular for snacks and quick breakfasts. They also can often contain sweeteners and hidden additives – including caffeine. In some cases, the latter is a selling point for bars marketed as pre-workout boosters. But exact amounts aren't always disclosed on the label and it varies wildly from minimal amounts to – in the case of one bar sold in the US – as much as 350mg in a single serving.

Kombucha

This naturally effervescent fermented tea has become hugely popular with many people believing it has certain health benefits. It’s pretty impossible to make it caffeine-free though, because the SCOBY – a colony of bacteria and yeast that makes the drink – needs caffeine and sugar to do its job and traces are left after fermentation. A serving typically has around a third of the caffeine of a cup of tea, between 10-25mg.

Chocolate cake

As with choc-chip cookies and other similar treats, the amount of caffeine in a slice of chocolate cake very much depends on the type of chocolate used and how much goes into the bake. A cake rich in dark chocolate will, for example, contain significantly more caffeine than a plain sponge with a chocolate frosting or ganache and a white chocolate cake will have no caffeine at all.

https://www.msn.com/en-au/health/other/the-surprisingly-high-caffeine-foods-and-drinks-that-could-be-causing-your-insomnia/ss-AA1oAqWB?ocid=asudhp#image=27

Do Weighted Blankets Actually Improve Your Sleep Quality?

From verywellhealth.com

If you’re frequently tossing and turning at night, you might want to consider swapping out your comforter for a weighted blanket to help you sleep. A weighted blanket is a knit or sewn blanket that is weighed down with a heavy material or with sand, rice, or plastic beads. 

This extra weight can provide a calming sensation to some people, according to Michelle Drerup, PsyD, DBSM, a licensed psychologist and Director of Behavioural Sleep Medicine at the Cleveland Clinic.

“Weighted blankets provide deep pressure stimulation, a form of tactile stimulation that involves gentle, even pressure applied to the body, which is believed to relax the nervous system,” Drerup told Verywell. “In addition, the pressure may mimic the feeling of being held or hugged, which can be calming and comforting.”

That sensation may be particularly calming for certain people, including “children and adults with conditions such as autism where they respond well to sensory input," said Beth Malow, MD, a professor of neurology and paediatrics at Vanderbilt University and director of the Division of Sleep Medicine at the Vanderbilt University Medical Centre.

Here’s what experts have to say about the science behind weighted blankets and how to pick the right one for you.

Evidence on Weighted Blankets 

While there is some evidence that weighted blankets can help with sleep, experts say the studies have been small, and more research is needed. 

A November 2024 study published in BMC Psychiatry found that people with insomnia may benefit from using a weighted blanket. The researchers looked at 102 people with insomnia, with half receiving a weighted blanket and the other half receiving a regular blanket.

After one month, the study participants had their sleep assessed according to the Pittsburgh Sleep Quality Index. Those who received a weighted blanket scored 2 points better on the scale than those who had the regular blanket. They were also less likely than the regular blanket group to report waking up in the middle of the night.

However, both groups had similar levels of daytime sleepiness, stress, anxiety, fatigue, and body pains.

As for the findings? The results aren’t enough to prove that weighted blankets are effective sleep aids for everyone, said Malow, plus a 2-point improvement is pretty minor.

“Sleep is complex and lots of different interventions work—it’s also personalized where a weighted blanket might work for one person but not another,” she said.

An August 2024 review of published studies on weighted blankets found the blankets may help some adults with sleep issues but that there is less evidence for children.

Additionally, a Swedish study published in 2023 found that people using weighted blankets had higher melatonin levels than those using regular blankets. Melatonin is a hormone your body produces that can help regulate your circadian rhythm and improve sleep.

"The research is mixed with some studies showing minimal improvements in sleep parameters," Drerup said.

How To Pick the Right Weighted Blanket

If you are interested in trying out a weighted blanket for sleep, you’ll want to look for a few things, said Kit Lee, MD, a family medicine physician at Loyola University. First, pick a blanket that is about 10% of your body weight. Keep in mind that you can go a little heavier or lighter if that is your personal preference. 

You’ll also want to consider the size of the blanket and the material. Lee pointed out that whether you run hot or cold may impact your preferred fabric type.

“The open weave of the knitted ones may be less hot to use in warm weather. For some people, smaller, lighter lap blankets are sufficient for relaxing outside of bed,” Lee said.

There are also a few rules when it comes to safety, Lee said, as certain people should not be given weighted blankets because they can pose a health hazard. This group includes infants, toddlers, or anyone who is unable to remove the blankets themselves.

“Use caution for people with obstructive sleep apnoea and respiratory diseases, claustrophobia, low blood pressure, and those with circulation problems,” Lee said.

But for most people, a weighted blanket is a safe, low-tech sleep aid. Given the lack of negative side effects from weighted blankets, said Lee, “it is worth a try.”

What This Means For You

While there is some evidence that weighted blankets can help you sleep, it’s not a proven method. That said, unless you have certain health conditions that would make weighted blankets unsafe to you, there is no harm in giving it a try. 

https://www.verywellhealth.com/weighted-blanket-sleep-8763540