A Guide to Maintaining a Healthy Lifestyle When You Work Long Hours


The ability to maintain a healthy lifestyle is hard for many people. Even people with normal, nine-to-five jobs struggle to find a decent work-life balance. So, you can imagine that this task is increasingly difficult for people who work long hours. No matter how far ahead you schedule, or how well laid out your planner is, you just can’t seem to make time for what’s important. If you’ve worked a twelve-hour day, all you want to do is eat junk food, watch TV, and sleep. However, we all know that that’s not healthy. Sure, you should have time to relax and treat yourself to some ice cream now and then, but you also need to make time to take care of yourself, especially because your body needs it after a grueling day. Keep reading to find out what you can do to make this easier.

Be well-rested

It’s no secret that most working adults don’t get nearly enough sleep. Of course, if you’re working long hours, your time for sleep may be even less. You’ll often need to choose between sleep and other things, like spending time with your family, especially if your hours are irregular as well as long. So, how can you be well-rested if you can’t sleep enough hours?

If you can’t get enough sleep, at least try to make sure that what little sleep you get is of good quality. This means putting your phone away half an hour before bed to allow your brain to relax. You can drink some tea that assists with sleep, or you can meditate. Some jobs also allow you to sleep on the job – such as if you work in the healthcare industry. While it may be tempting to use this free time to catch up on Twitter, a quick power nap is ideal. It’s a good idea to be comfortable when you nap so that you gain maximum benefits. One way of doing this is having clothes that are a combination of comfortable and professional, such as these jogger scrubs.

Meal prep

Meal prep has been gaining popularity, and it’s easy to see why. By putting aside an hour or two each week, you can prepare all your meals for the upcoming week, including snacks! When you work long hours, the last thing you want to do is get home and cook dinner, so the easiest choice is often to grab takeout. However, this isn’t the healthiest choice. Meal prep combines convenience with health, and it’s a great way of making things easier for yourself. A Cosmetic Dentist in harrisburg recommends adding crispy fruits and raw vegetables into your meal prep; they can clean plaque from your teeth and help you freshen up your breath.


It can be hard to squeeze exercise into your daily routine, but it is necessary to maintain a healthy life. You probably don’t want to exercise when you’re back from work, since you’ll be too tired. And we’ve established that sleep is a luxury, so you likely won’t want to get up early to squeeze in a workout either. This means you need to exercise while doing things that you already do. For example, you need to travel to work every day – so why not walk at least some of the way? Or you can exercise while watching TV at night; rowing machines and treadmills are great for this.


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