Job worries take a toll on sleep and productivity

UNSPLASH

Worries about job security can impact sleep. A Clarify Capital survey found 1 in 3 Americans struggle with layoff anxiety.

If you or someone you know has been losing sleep because you’re worried about your job, you’re likely not the only one. 

According to a recent Clarify Capital survey, 1 in 3 Americans are struggling with layoff anxiety. Stress and anxiety are among the biggest challenges for sleep, so it should be no surprise that job anxiety is likely keeping millions of Americans up at night.

Last fall, an American Academy of Sleep Medicine Poll had found many Americans were already losing sleep over how AI and automation would impact their job. Uncertainty surrounding tariffs, DOGE, topsy turvy financial markets, and a possible recession is likely making things worse.

All the same, if sleepless nights have become an ongoing issue for you there’s too much at stake to accept the status quo. Sleep-deprived people don’t think as clearly, have a harder time coping, and perform more poorly on the job.

In fact, multiple studies have linked poor sleep to decreased productivity.  One study found that individuals who get less than 5 hours of sleep are 29% less productive. More recently, more than half of respondents for the 2025 Sleep in America Poll said that insufficient sleep was negatively affecting their productivity.

Also, when you’re tired, you’re more likely to feel anxious and down. Studies show people who sleep poorly have more negative moods and fewer positive moods.  A negative outlook can affect how you think about things and the possible outcomes which is why after a bad night of sleep the future looks so much bleaker.

Stress, worry, and anxiety 

Occasional stress and anxiety are normal things.  It’s when it keeps happening that you can really get in trouble, especially at bedtime.

A racing mind makes it hard to drift off to sleep. As you get more and more stressed, your body turns on the fight-or-flight response and pumps out stress hormones designed to get you in a heightened state of arousal and prepare your muscles for action.

This hyperarousal is why stress and anxiety are so bad at night.  It’s harder to fall asleep and harder to stay asleep.  It’s no wonder job worries are keeping so many people up at night.

Getting sleep and productivity on track

With everything going on, you owe it to yourself to get the best possible sleep you can so you can make the best of things.  The good news is there’s plenty of things you can do for stress and anxiety.  

For more restful nights and productive days:

1) Unplug from social media and the 24-hour news cycle. It’s easy to get hooked on the dopamine hit and unconscious rush of adrenaline you get every time you view the latest breaking news.  However, constantly getting riled up is doing your mood, focus, sleep, and health no favors.  

2) Shift your focus. The mind can easily get fixated on things.  It’s important to find healthy outlets to distract yourself from troubling things and give your mind a rest. 
Spend more time on a hobby whether it’s gardening, fishing, crafts, or watching a comedy.

3) Practice gratitude. Acknowledge the good things in life however small they may be.  A daily gratitude practice is a powerful way to shift your focus away from negative emotions which lead to improved mood, peace of mind, and a greater sense of well-being.  It can involve journaling, writing letters, expressing thanks to others, or as simple as writing down three things every day your grateful for.

4) Make it easier to sleep. Why make sleep any harder than it needs to be?  Your daily habits can make a big difference.  Be sure to stick to regular sleep times, maintain a relaxing bedtime routine, limit your exposure to bright electronic screens, and stay away from stimulants in the evening like caffeine or nicotine. 
Also, keep your bedroom dark, quiet, and on the cool side.

5) Adopt a daily meditation/mindfulness practice. The goal is to practice focusing on one thing attentively and intentionally without judgment. It's one of the most incredible tools for calming the mind, stress reduction, mood management, core wellbeing, and rewiring the brain.  While mindfulness meditation has gained popularity in recent years, your practice could also take the form of daily prayer.  

6) Find a community. Find places for connection whether it’s a faith-based or some other community.  We’re communal creatures by nature and comforted by being in groups.  Communities are a place to take a break from troubling things in life.  In the company of others, we can get validation, personal support, and feel motivated to do something positive for ourselves.

Shifting your focus away from anxiety, feeding your mind, and improving your sleep habits can truly set you up for better nights and better days.  You’re going to feel better, have an improved outlook, make better decisions, and be more productive in a healthier way.

All of this will give you the extra edge to weather the storms of life. 

Jason Wooden, co-founder of BetterSleepSimplified.com, has worked for over 20 years in biomedical research and healthcare technology R&D.   

Kristal McKinney is a licensed psychotherapist and well-being coach with nearly 20 years’ experience.

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