The definition of 9 to 5 means very little to you when you are a workaholic. You’re operating 24/7. Sadly, that kind of timetable leaves no room for sleep. Even if it leaves room for sleep issues to develop, such as insomnia and prolonged difficulty concentrating.
What is workaholism?
An addiction to work is workaholism. A lot of us can be described as hard-workers.
It is incredibly difficult for individuals who are workaholics to drive themselves away from work. Even when they are finally “off the clock,” you’re still likely to find them checking email on their phone or listening to voicemail. They are obsessive and refuse to take time off.
They tend to be control freaks who have difficulty delegating, so they end up taking on more work than is reasonable. They’re always willing to take on more assignments, more work, and more people and projects to manage. Then, because their workload becomes unmanageable, they stop making room for other aspects of their life to the point of neglect. Friends, family, and hobbies get left out in the cold. Meanwhile, that increasing pile of work either doesn’t get done, or gets done poorly.
Despite often being in denial that they have a problem, people who are workaholics are less likely to be satisfied with their work-life balance and are more likely to view work as the main source of stress in their lives, according to a survey of over 8,600 Canadian workers.
Unfortunately, workaholics can’t bear to be away from work, while they are working, many even don’t enjoy themselves.
If any of this sounds familiar to you, you may be a workaholic.
The consequences of workaholism
The negative consequences of workaholism are pervasive and wide-ranging – from disrupted social relationships to poor sleep, depression, burnout, and impaired health. It’s not uncommon for workaholics to develop depression or anxiety disorders, recurring stress-induced headaches and stomachaches, or both.
Workaholism is so dangerous because it’s a cycle. The more they work, the more exhausted, stressed out, and unhealthy they become. As a result, they’re less productive, which forces them to spend more time working to catch up.
Plus, technology is designed to reinforce these habits. Notification beeps and ringtones are all carefully engineered to encourage an endorphin rush and compel you to check in.
Problematically, our society prizes workaholism. Those who who work more and sleep less are viewed as heroes, even though they’re slowly skilling themselves with that kind of behavior.
According to a study of over 500 hospital employees, workaholics display more risky behaviors than their non-workaholic peers, even those that could be defined as “hard workers.” They experience significantly poorer-quality sleep, which translates to tiredness upon waking and a higher tendency for drowsy driving. They also consume more caffeine and alcohol to keep up, and show a higher risk for cardiovascular disease.
Meanwhile, the effects of sleep deprivation make all this worse.
Workaholism and sleep deprivation
Multiple studies have found sleep problems to be one of the largest predictors of workplace burnout (2008, 2012, 2018). Sleep deprived people suffer from more accidents related to work, muscle problems, back problems, problems with concentration and heart disease.
Insomnia, prolonged daytime sleepiness, and jet lag are the main sleep disorders affecting workaholics.
Insomnia describes a difficulty falling and staying asleep. Insomniacs experience fatigue, irritability, and reduced cognitive functioning during the daytime. Over time, sleep deprivation from insomnia can develop into anxiety or depression about not being able to sleep well.
In the United States, insomniacs have an average monthly sick absence rate that is 1.4 times greater than people without sleep problems, a study cited in Industrial Health in 2005 found. And figures from the National Commission on Sleep Disorders suggest insomnia in the workplace costs the American economy between $92 and $107.5 billion a year in absenteeism and workplace disability, lost productivity, mistakes, and accidents.
Multiple studies have found positive correlations between workaholism and poor sleep. One study found that the higher the propensity for workaholism, the longer the sleep latency (the time it takes to fall asleep) and the correspondingly worse daytime dysfunction.
Another study, focused on individuals who worked over 60 hours a week at a veterans hospital, concluded that over 76% reported problems falling or staying asleep, falling asleep at Inappropriate hours, prolonged overall sleep time, and sleep-associated irregular habits. Abnormal behaviors included sleep walking and sleep tremors. When you consider that Ebenezer Scrooge was the original workaholic, it’s no surprise he experienced such fitful dreams.
Excessive daytime sleepiness
Excessive daytime sleepiness (EDS) is often the result of insomnia or another sleep disorder. People with EDS experience low energy and overwhelming tiredness during the daytime, even when they believe they got sufficient sleep the night before.
The word believe is key there. A person may stay in bed the whole night, but if they wake up occasionally due to stress from overwork, their sleep cycle gets interrupted. As a result, their overall sleep quality is lower and can result in EDS.
A study of 600 Japanese nurses found those with workaholic tendencies did indeed have excessive daytime sleepiness, difficulty waking up in the morning, and a feeling of subjective sleep insufficiency.
It has also been found that excessive work interrupts sleep cycles and induces sleep issues. People who are “on the go” often and fly a lot suffer from jet lag a lot. Problems range from getting to sleep to waking in a timely manner. Public health officials base this on the behavioral and physiological measurements, using information from sleep logs and sleep laboratory testing.
Workaholics suffer effects similar to those of jet lag. The body does not have a chance to develop normal circadian rhythms under constantly excessive operation, and sleep problems result.
There are obviously parallels to the effect of stress on sleep patterns, but it might not just be stress that is causing the sleep disturbances. Too much stimulation – hyperarousal – is a more likely cause. Especially for people middle-age and older, it is just not easy to shift gears and relax at night after heavy work.
Sleep tips for workaholics
Experts would love everyone to have a regular work schedule. However, other demands and values get in the way, and workers have to (or want to) work excessive hours sometimes. As awareness grows of the importance of sleep, hopefully employers will encourage more reasonable work habits, and employees will adopt them.
Before then, our top tips for enjoying better sleep when dealing with workaholism are here.
1. Follow a regular sleep schedule.
Your inner body clock will be retrained every day by going to bed and waking up at the same time to know when it is time to sleep and when it is time to wake up.
Make sure you provide room for you to conceivably get at least 7 hours of sleep.
2. Practice good sleep hygiene.
Avoid stimulants in the early evening and night. This includes obvious things like caffeine and nicotine, as well as less obvious energizers like exercise and electronics.
Exercise in the morning, if possible. Turn off all electronics in the hour before bed – including your phone, computer, and television. No more responding to emails or watching the news you missed while you were working.
The goal is to avoid anything that awakens your mind and activates your nervous system, getting you all worked up to work.
3. Create a calming bedtime routine.
If electronics are out of the question, you may be wondering how you can occupy yourself in that hour before bed? It is indeed possible to fill a full hour with non-work-related activities.
Calm your mind and body with before-bed rituals like a warm bath, aromatherapy, yoga, meditation, deep breathing exercises, progressive muscle relaxation, listening to audio books or reading.
4. Make a to-do-list.
Workaholics have difficulty shutting down at any time of day. There’s always more to do. Avoid this impulse by creating a to-do list each night of all the tasks you still want or need to accomplish.
Get these work-related thoughts out of your head and onto the page so they’re not your burden to think about anymore… until you go back to work.
5. Separate work from life.
Keep work out of the bedroom and your social life. Leave your cellphone in the car when you go to a family outing. Don’t bring your computer to bed. Actually schedule and take your vacation days.
You’re teaching the brain to differentiate work and sleep. This separation will not only help you sleep better at night, but it will help you enjoy and focus on the activity at hand.
6. Try therapy.
Cognitive-behavioral therapy (CBT) is a form of psychotherapy that’s effective for treating workaholism. During CBT, the patient learns to recognize the negative thinking patterns and behaviors that contribute to their workaholism. Then they work to replace those with healthier, more rational thoughts and habits.
For instance, CBT may uncover that a workaholic feels guilty when they don’t work, which compels them to continue working when they go home at night. Or they may have an unreasonable fear that taking time off will get them fired.
7. Find support.
Workaholics Anonymous – Lean on loved ones for support as you work to overcome your workaholism. Ask them to help you stick to these habits.