Wake up call: sleep hygiene in the legal profession
by Stacy Parmer, director of the Missouri Lawyers’ Assistance Program
It is no coincidence that we spring forward and lose an hour of sleep during The National Sleep Foundation’s Sleep Awareness Week, March 9-15. One of the most critical aspects for lawyers maintaining mental health and well-being is establishing effective sleep hygiene practices.
Lawyers frequently experience elevated anxiety levels that can manifest in a variety of different ways, including racing thoughts and an inability to relax, which can interfere with sleep. As a result, disrupted sleep further exacerbates feelings of anxiety, creating a cycle that can be detrimental to both your personal and professional life. The bidirectional connection between anxiety and sleep problems can lead to difficulties concentrating and an increased inability to disconnect from work-related stress.
In a 2024 Attorney Well-Being Survey by Bloomberg Law, 56% of respondents reported disrupted sleep and 55% experienced anxiety.1 “The challenges most frequently selected by attorneys were ‘trouble focusing on work tasks’ and an ‘inability to disconnect from work’ — almost half of the respondents said these were issues. These responses make sense given the percentage of attorneys who said they grapple with poor sleep and anxiety,” the report stated.
About 15 years ago, we began hearing the term “sleep hygiene” more predominately in the counseling field, although the term was first introduced in 1939 by Nathaniel Kleitman.2 Sleep hygiene consists of the habits and practices that promote consistent, quality sleep, such as a implementing a structured bedtime routine, minimizing screen time before bed, and creating a calming sleep environment. The Sleep Hygiene Index is a self-report questionnaire that measures your sleep hygiene practices.3 To evaluate your sleep hygiene practices, take a free assessment here. Scores range from 13-65, with higher scores being indicative of more maladaptive sleep hygiene practices.4
| SHI Score | Interpretation |
|---|---|
| below 26 | good sleep hygiene |
| 27-34 | average sleep hygiene |
| 35 and above | poor sleep hygiene |
According to the National Sleep Foundation, quality sleep improves focus and decision making, helps regulate emotions, reduces stress and irritability, increases energy and motivation, and leads to better health and resilience. Legal professionals can also improve sleep and workplace performance by getting plenty of daylight exposure, engaging in at least 30 minutes of physical activity, eating meals as consistent times, and avoiding sleep disruptions before going to bed.5
It is helpful for lawyers to understand the connection between anxiety and sleep. By focusing on sleep hygiene and seeking support through MOLAP, you can effectively break the cycle of disrupted sleep and anxiety, leading to improved focus on work with your clients and a more balanced personal life.
If you want to talk more about how to have healthy sleep hygiene as a lawyer, call 1-800-688-7859 to talk to a licensed counselor through the Missouri Lawyers’ Assistance Program at no cost. MOLAP can also connect you to professional resources. All services are strictly confidential. If you are in an emergency situation, please call 911 or the Suicide and Crisis Lifeline at 988.
Endnotes:
1 Patrick Krill et al., 2024 Attorney Well-Being Report: The Divide Between Health & the Legal Industry, Bloomberg Law (2024).
2 Colin A Espie, The ‘5 principles’ of good sleep health, 31 Journal of Sleep Research (2021).
3 Sleep Hygiene Index (SHI), Paris Healing Arts, http://www.parishealingarts.com/wp-content/uploads/2017/09/SLEEP-HYGIENE-INDEX.pdf?fbclid=IwAR3jfoz1bQXeaEJMweapZJX5RO3sL_FYTsrlFS3VhJUjQxtwtGDIjTINGkQ (last visited 3/10/2025).
4 Sleep Hygiene Index, PsyPack, https://psypack.com/assessments/sleep-hygiene-index/ (last visited 3/10/2025).
5 Good Sleep? Good Job! How Sleep Health Boosts Productivity, National Sleep Foundation, https://www.thensf.org/sleep-and-productivity/ (last visited 3/10/2025).