Sleep is one of the most essential yet overlooked aspects of our lives, particularly for people working in physically demanding jobs.
Your body endures a lot during the day—lifting, bending, standing for hours—and when it’s time to rest and recover, the way you sleep can significantly impact how your body feels and operates the next day. Learning how to sleep and rest effectively can set you up for success and enjoyment of the work you do each day.
How sleep affects your work
Quality sleep is more than just a luxury—it’s necessary recovery for your mind and body. Without consistently good sleep, you won’t be able to operate at your best. At least one study has shown that workers with sleep problems had a 60% higher risk of being injured than those who didn’t have sleep problems.
Everyone needs good sleep to feel alert and physically capable throughout the day, and for workers in physically demanding jobs, proper recovery through sleep becomes even more vital.
The benefits of good sleep
- Reduced soreness and stiffness
- Improved focus and mental clarity
- Reduced risk of injury
- Boosted energy levels
The consequences of poor sleep
On the flip side, poor sleep can lead to:
- Chronic soreness or stiffness
- Irritability and mood swings
- Fatigue that no amount of coffee can fix
- Persistent brain fog, affecting your ability to focus
- Higher risk of injuries or accidents on-site
What’s the best sleeping position?
When we talk about sleep, your sleeping position plays a major role in the quality and comfort of your rest. People tend to sleep in three positions: back, side, or stomach. But which is best for someone with an active, physically demanding job?
Back sleeping
Sleeping on your back can be a good sleeping position choice for some people. This position may allow your head, neck, and spine to rest in a neutral position without unnecessary strain. You may need to place a pillow underneath your knees to keep your spine in neutral/proper alignment. For workers experiencing lower back pain from heavy lifting, back sleeping may be an optimal choice.
However, if you’re prone to snoring or sleep apnea, this position might exacerbate those issues, since gravity pulls downward on your throat, tongue, and jaw when you lie on your back. Sleep apnea is a major contributor to poor sleep quality, especially for those who may not have a partner to tell them if they snore or wake themselves up throughout the night without realizing it.
Stomach sleeping
Stomach sleeping isn’t often recommended by health professionals, as it can strain your neck and lower back. That said, if you can only sleep on your stomach, try using a very thin pillow (or no pillow) to keep your neck in a more neutral position. This tip can prevent additional tension from building in your spine after long workdays.
Side sleeping
Side sleeping is the most common sleep position and has the potential to help align the spine and mediate sleep apnea symptoms.
For manual laborers or industrial workers, it can also improve circulation, helping your aching muscles recover more effectively. This position is another good choice that may also help alleviate low back pain from heavy lifting. Additionally, side sleeping is excellent for those who suffer from acid reflux or digestive issues, especially if they go to bed shortly after eating.
To optimize the benefits of sleeping on your side, use a pillow between your knees to keep your hips and spine aligned.
Rest posture and ergonomics
Your sleep position isn’t the only thing to consider when thinking about ways to reduce joint stiffness and muscle soreness. What about the hours you spend resting outside of work, such as in your favorite recliner or while lounging on the couch?
Poor resting posture in these situations might be silently adding to discomfort you feel during the day. Long hours in unsupportive chairs or lying in awkward positions can lead to stiffness, back pain, and reduced flexibility.
Ergonomics is the practice of designing appliances and tools for maximum comfort and efficiency. Applying ergonomic principles to your home lounging spaces can make a world of difference:
- Sit in chairs with proper lumbar (lower back) support
- Keep your feet flat on the floor or use a footrest
- Adjust your computer or television screens to eye level to reduce neck strain
A conscious focus on resting ergonomics ensures your body can recover more thoroughly from the strains of workdays.
On-site ergonomics and industrial athletic training
Paying attention to the way you move around, lift loads, and sit at a workstation shouldn’t stop when you leave work. Employers across industries are beginning to offer industrial athletic training to help workers incorporate ergonomic habits and better body mechanics on-site.
Work-Fit is a comprehensive support system for workers and employers across industries who are committed to preventing accidents and injuries at work, maximizing productivity and enhancing the experience of the workplace. Learn more about how we can help support your workforce with injury prevention and whole-body wellness by calling our team or starting a conversation with us online today.
