What wouldn't one do to earn more or be recognized as the best in one's job or field? According to "geniuses" or other celebrities like Elon Musk, Tesla, Einstein, and so on, working more has always been the motto to ensure success. But as my health began to decline because I was sleeping less than 2 hours a day to achieve my goal of becoming a full-stack software engineer, I decided to investigate and see if I was digging my own grave. Here is what I discovered.

Firstly, a study in The Lancet highlights the detrimental impact of overworking on our professional lives, revealing alarming truths from data analysis from 600,000 patients over several years. It serves as both a warning and a call to intervention, shedding light on the potentially deadly consequences of relentless work habits that have become pillars of society, compromising well-being and posing silent threats to our physical and mental health. This is where I began to learn certain things that I am sure will interest you.

How many working hours are too many?

Experts generally agree on an ideal workweek of 35 to 40 hours. Beyond this threshold, fatigue sets in, concentration decreases, and long-term productivity is affected. Frequent overtime can lead to professional burnout, including:

     - Increased stress

    - Sleep problems

The consequences extend beyond the professional sphere and impact our personal life as well, disrupting the delicate balance between work and:

     - Interfering with time dedicated to loved ones, hobbies, and rest

     - Compromising the quality of work

     - Diminishing creativity

It is essential to understand the boundary between a productive workweek and overexertion.
 

Working 6 Days a Week: Is It Too Much?

The practice of working six days a week has been the subject of numerous studies, each shedding light on the detrimental effects of such a routine. One of the most notable studies conducted by researchers at Stanford University analyzed the work habits of thousands of individuals over an extended period. The results were striking: those working six days a week, compared to those following a standard five-day workweek, exhibited a significant increase in chronic fatigue and stress rates.

This study also revealed that the risk of burnout, a state of intense professional exhaustion, was considerably higher among individuals working six days a week. The lack of time to relax and recharge had a direct impact on their mental health, leading to symptoms such as irritability, anxiety, and even depression.

In addition to mental consequences, this study highlighted increased risks for physical health. Participants working six days a week were more likely to suffer from sleep problems, gastrointestinal disorders, and higher blood pressure. These findings underscore the critical importance of regular rest to preserve both our mental and physical health.

Tips for Avoiding the Risks of Overwork

Avoiding the dangers of overwork requires a proactive approach to our professional and personal lives. Fortunately, concrete and proven strategies can help prevent overwork and protect our physical and mental health. Here are some practical tips based on in-depth studies and research to avoid the risks of overwork:

1. Set Clear Boundaries: Establish clear limits regarding working hours and stick to them. Avoid excessive overtime and make sure to take regular breaks during the workday. Short breaks can significantly enhance productivity by maintaining focus and reducing stress.

2. Prioritize Sleep: Sleep is essential for physical and mental recovery. Ensure you get enough sleep each night, ideally between 7 and 9 hours, to allow your body to regenerate. Create a sleep-friendly environment by limiting exposure to blue light from screens before bedtime.

3. Practice Stress Management: Learn meditation, deep breathing, or yoga techniques. These practices have been scientifically proven to reduce stress and improve mental health.

4. Promote Physical Activity: Regular exercise can reduce stress and enhance overall well-being. Engage in physical activities you enjoy, whether it's walking, running, yoga, or dancing, to maintain a healthy body and mind.

5. Nourish Your Body: Adopt a balanced and nutritious diet. Avoid excessive caffeine and sugar, which can disrupt sleep and increase stress. Opt for healthy and balanced meals to sustain your energy throughout the day.

6. Cultivate Social Relationships: Social support is crucial for emotional well-being. Spend quality time with your family, friends, and loved ones. Share your concerns and feelings to strengthen social bonds and alleviate stress.

7. Learn to Say No: Set boundaries and say no when you feel overloaded with work or obligations. Recognizing your limits and not being afraid to assert them is essential.