Is sleep the price of climbing the corporate ladder?

In our latest survey of 1,000 full-time U.S. office workers, we explored how job demands and job seniority are reshaping the way we rest. We asked workers how much sleep they’re really getting on a typical work night, how often they check emails after hours, and whether looming deadlines are keeping them up or showing up in their dreams.

The results reveal a workforce struggling to balance sleep with job demands, but not in a straight line up the career ladder.

Key findings:

• Entry-level workers are more than twice as likely to get less than five hours of sleep than their more senior counterparts.

• Over half of senior leaders check work emails every night before bed.

• Nearly 70% of workers have had a work-related nightmare.

1 in 4 workers gets 5 hours of sleep or less

According to the National Institute for Occupational Safety and Health (NIOSH), adults should aim for at least seven hours of sleep each night to maintain physical and cognitive health. But our Sleep & Seniority survey results show that the average worker is falling short. Just 12.8% of respondents report getting 8 or more hours of rest on a typical work night, while a combined 25.3% say they get 5 hours or less, far below the recommended threshold.

Entry-level employees are 1.5 times more likely to sleep under 5 hours per night than CEOs

Workers at the start of their careers are more than twice as likely as senior colleagues to report getting less than five hours of sleep each night. Over a third (34.9%) of entry-level staff say they average five hours or less, compared to just 25.7% of senior-level employees and 23.4% of those in leadership roles. The most rested group? Mid-level professionals, with over two-thirds (66.8%) reporting between 6–7 hours of sleep.

Nearly 1 in 4 female workers get fewer than 5 hours of sleep a night

Sleep disparities show up by gender, too. Male workers are more likely than women to achieve the recommended seven hours of sleep. Nearly 65% of men get 6 to 7 hours of sleep per night, compared to just under 60% of women. Meanwhile, nearly one in four women (23.5%) report getting only 4 to 5 hours of rest. Another 4.7% say they get less than four hours a night. Only 12% of women say they get 8+ hours of sleep, compared to 13.8% of men.

Nearly 4 in 10 workers check work emails every night before bed

For many workers, the end of the workday doesn’t mean the end of work. According to our survey, nearly 40% of employees say they check work-related messages, emails or notifications every single day after hours, typically right before going to sleep. Another 18% do so on most days. While these habits may feel productive in the moment, they could be taking a toll on sleep.

Research from the NIOSH highlights that exposure to blue light from screens in the evening disrupts circadian rhythms, delaying the body’s natural sleep-wake cycle and reducing overall sleep quality.

Is your manager addicted to email? Over half of senior staff check emails every night

As professionals rise through the ranks, their boundaries between work and rest begin to blur. More than half of senior-level (55.5%) and leadership employees (54.7%) say they check work-related messages every day after hours, far higher than entry-level workers at 28.3%. Just 8.8% of leaders say they never check messages before bed.

With these roles often tied to greater responsibility, the tendency to stay “on” appears to come at a cost, especially considering how evening screen exposure has been linked to decreased melatonin production and not getting enough sleep.

Male employees are more likely to stay plugged in

The tendency to check work emails at night also differs by gender. Male employees are more likely to bring work to bed, with 42.5% saying they check emails every day after hours, compared to 37.5% of women. 

Meanwhile, women are far more likely to unplug entirely. One in five women (21.9%), say they never check work messages after hours, compared to just 12.7% of men. With ongoing concerns about how blue light exposure before sleep affects rest quality, this gender gap may also reflect differences in sleep hygiene and stress management strategies.

Nearly 1 in 2 workers say work stress follows them into their sleep

Work doesn’t just spill into the evening through late-night emails. For many, it invades their sleep too. Nearly half of full-time employees (49.6%) say they’ve experienced work-related nightmares or stress dreams, with 1 in 8 (12.9%) reporting it happens regularly. 

Research from Harvard Medical School highlights that nightmares can arise from various factors, including stress, anxiety, and irregular sleep patterns. Notably, the amygdala, a part of the brain that processes fear and identifies threats, may be overactive in workers experiencing frequent nightmares. This can lead to vivid, distressing dreams that not only disrupt sleep but impact employee productivity at work.

Senior staff are most likely to be haunted by work in their sleep

Workers at the senior level are the most likely to experience work-related nightmares regularly, with 17.3% reporting frequent occurrences, the highest of any seniority at work. Just 11.8% of entry-level and 11.7% of leadership experience work-related dreams or nightmares. 

Additionally, senior staff are also more likely to experience these dreams during high-stress periods like deadlines or promotions, with over 1 in 4 (25.3%) reporting situational sleep disruptions. While many entry-level workers struggle with shorter sleep durations, they are the least likely to report work-related nightmares. Nearly half (46.3%) say they haven’t had a single one they can recall, the highest percentage of any seniority group. This could reflect that as workers climb the career ladder, their work becomes more psychologically consuming – even while they sleep.

Women report slightly fewer stress dreams than men

Work-related sleep disruption appears across both genders, but male workers are marginally more likely to report regular work nightmares. About 14.3% of men say they’ve had them frequently, compared to 11.8% of women. 

The findings highlight that work-related stress doesn’t stay at the office, impacting sleep quality across all levels of seniority. As responsibilities increase, so do the mental pressures that disrupt rest. 

Whether you’re navigating a demanding role or simply looking to feel more in control of your career, personalized career coaching can offer support with setting boundaries, building confidence or planning your next move. If you’re exploring what’s next, a more tailored job search can help you discover opportunities that align with your lifestyle.

Methodology

This survey was commissioned by career.io and conducted via Pollfish. A total of 1,000 U.S.-based participants of legal working age completed the survey. Respondents were screened through demographic filters to ensure they were in full-time employment.

To assess differences by career stage, participants were asked to identify the category that best described their current role:

• Entry-level:  Just starting out in a role such as assistant, junior staff, or graduate trainee

• Mid-level: Some experience and increasing responsibility, including roles like specialist, coordinator, team lead, or manager

• Senior-level: Leading teams or projects and considered an expert in their field, including senior managers and department heads

• Leadership: Executive or founder-level positions such as vice presidents, C-suite executives, or business founders