How to Stay Healthy When You Work Long Hours

It is easy to lose track of your personal wellness when working long hours. This burn out is not a product of a heavy workload alone, as a busy schedule may cause you to feel like there is no time to eat right, sleep well and exercise. The problem is that when you sacrifice your health and wellness, your productivity at work will also suffer. Here are several tips to stay focused on self-wellness while working long hours.


Sleep is often one of the first things that gets sacrificed when long work hours take priority. Unfortunately, sleep has a profound impact on many other body systems.

Try to go to bed around the same time every night and wake up around the same time every day. Forming a night routine before bed will also help you to wind down and prepare yourself for a good night’s sleep. The night routine should also include a break from screens. Light from phones and tablets can affect your quality of sleep.


Working long hours often leads to grabbing food or random junk food throughout the day. Chances are these types of meals are not providing the nutrients your body needs to work those extra hours.

One of the easiest ways to stay on track with healthy eating is by planning ahead. Take an hour or two a week and plan and prepare some simple meals for the week. Make dishes ahead of time using recipes that are large enough for several meals. Focus on proteins, fruit and vegetables and whole grains.


Prioritize regularly drinking water. Water helps you to feel energized and can help with concentration.

Also, limit your caffeine intake. Don’t try to make it through the day by piling on cups of coffee or soda. Although it may help temporarily, too much caffeine can cause physical side effects, such as jitteriness and crash from the caffeine high. Extra caffeine in the system may also affect your quality of sleep.


Staying physically active is very important, especially if your job requires long hours of sitting. Try to engage in some form of exercise at least two to three times a week. Even if you can only commit half the amount of time than you are used to. Set up 20-minute workouts you can do at home or at the gym. If that isn’t for you try a walk or jog around the neighborhood. It may not be your ideal workout, but your body will thank you for whatever you can fit in.

Break It Up

Try to avoid long uninterrupted periods of work. If you are beginning to feel drained or start losing focus, take a short break. Once you have a chance to regroup you should be able to refocus on your work and increase productivity.

Longer breaks are important as well: Avoid working 7 days a week. It is not realistic to sustain that type of schedule and not burn out.

At Labor Temps, we stay in regular communication with our contract workers to ensure they are not getting overworked and burned out. If you’re currently looking for a staffing company that can provide you with comprehensive on-the-job support, please contact us today.