Working long hours is common for many people, especially in demanding jobs or careers. Some people wonder if it’s safe or healthy to work up to 16 hours a day. There are a few key factors to consider.
Is it legal to work 16 hours a day?
There are limits on how many hours people can work set by labor laws. In the United States, the Fair Labor Standards Act (FLSA) determines the maximum hours for certain workers. Under the FLSA:
– The standard legal workweek is 40 hours. Any hours over 40 in a workweek are considered overtime.
– For non-exempt workers, any overtime hours must be paid at 1.5 times the regular pay rate.
– There are limits on how many overtime hours can be worked. Most workers cannot be required to work over 16 hours for an extended period.
So working up to 16 hours in a single day is legal in most cases. However, consistently working over 60-70 hours per week would exceed the overtime limits for nonexempt employees. Employees who are exempt from overtime pay requirements can work longer hours.
Can working long days impact health?
Working 16 hour shifts can take a toll on mental and physical health over time. Potential health effects of long work hours include:
– Fatigue – Lack of adequate rest and recovery time can lead to tiredness, low energy, and impaired concentration.
– Stress – Long workdays and extended periods without breaks or time off can cause burnout and high stress.
– Poor sleep habits – Working late hours can disrupt natural circadian rhythms and sleep cycles.
– Muscle tension – Staying in the same position for prolonged periods can cause muscle aches and pains.
– Eye strain – Staring at a computer screen for over 10 hours a day can cause eyestrain and headaches.
– Weakened immune system – Exhaustion from excessive work hours can make people more prone to illness.
– Increased inflammation – Working long hours has been linked with higher levels of inflammatory markers.
– Weight gain/unhealthy eating – Long shifts may lead to grabbing quick, convenience foods high in calories and low in nutrition.
– Higher injury risk – Tired employees are more likely to make mistakes resulting in workplace accidents and injuries.
So while working 16 hour days is possible, it can jeopardize long term wellbeing if continued frequently without adequate rest.
Tips for managing long workdays
If you need to put in extra long days, here are some tips to stay healthy:
– Take regular breaks every 2-3 hours to rest your eyes, stretch your body, and recharge.
– Hydrate frequently with water throughout the day.
– Avoid excessive caffeine and sugar which can increase fatigue after they wear off.
– Use ergonomic equipment and adjust your workstation to improve posture and comfort.
– Every 2-3 hours, get up and walk around or do light exercises to boost circulation.
– Eat balanced, nutritious meals and snacks to maintain energy levels.
– Get outside for some fresh air and sunlight when possible.
– Check in with yourself periodically and monitor for signs of excessive tiredness or strain.
– When the workday ends, unwind with relaxing activities before bed.
– Aim for at least 7-8 hours of sleep per night.
– Take regular days off work to fully recover.
With smart scheduling, breaks, and self-care, 16 hour workdays can be managed in the short term. However, this schedule shouldn’t continue indefinitely.
The risks of overwork
While working long hours from time to time is often unavoidable, consistently clocking 16+ hour days can be unsustainable and dangerous. Here are some of the risks associated with chronic overwork:
Mental health effects
Studies show that chronic overwork takes a toll on mental health:
– Burnout – Prolonged periods of excessive work and stress can lead to emotional, mental, and physical exhaustion.
– Anxiety and depression – Working extreme hours can increase risks for mood disorders.
– Cognitive decline – With limited recovery time, overwork can impair memory, concentration, and problem solving.
– Poor sleep – Overwork disrupts sleep cycles, resulting in poorer sleep quality. Lack of quality sleep exacerbates mental health issues.
– Relationship strain – Neglecting personal life for work can damage relationships with friends and family.
Physical health risks
The physical effects of sustained overwork include:
– Weakened immune system – Constant stress and lack of sleep compromise immune defenses.
– Obesity and metabolic disease – Overwork is linked to weight gain, diabetes, and metabolic syndrome.
– Cardiovascular disease – Working long hours increases risks for hypertension, heart attack, and stroke.
– Musculoskeletal injuries – Repetitive strain or sedentary postures can result in back, neck, wrist, and other joint pain.
– Chronic fatigue – Pushing oneself to work constantly can lead to severe and persistent tiredness.
– Premature aging – Overwork and high stress quicken cellular aging processes like greying hair and wrinkles.
Work performance and safety
Alertness, reaction times, coordination, and cognition suffer when working to the point of exhaustion. Consequences include:
– Lower productivity – Tired workers are less efficient, accurate, and productive over time.
– More mistakes – Mental fatigue results in more errors, lapses in concentration, and missed details.
– Poor creativity – Excessive work hours stifle creative thinking and problem solving skills.
– Increased work injuries – Overtired employees are significantly more prone to accidents and injuries.
– Poor driving safety – Drowsy driving to and from work impairs response times and judgement.
Quality of life
Overwork takes time away from:
– Family and friends – Prioritizing work above all else strains relationships with loved ones.
– Hobbies and leisure – No free time means missing out on fun, relaxing activities.
– Healthy habits – Little time for nutritious cooking, exercise, and preventative medical care.
– Community involvement – Hours consumed by work prevent volunteering and civic participation.
– Personal growth – Exhaustion outside work leaves minimal energy for learning new skills or pursuing interests.
– Overall wellbeing – Life satisfaction and happiness decrease.
Effects by occupation
The health effects of long work hours can vary by occupation:
Office workers
Sitting for prolonged periods can lead to:
– Eye strain and headaches
– Neck, shoulder, and back pain
– Tight hips and hamstrings
– Circulation issues
Strategies include ergonomic workstations, postural breaks, and walking meetings.
Manual laborers
Physical overwork risks include:
– Muscle overuse injuries
– Joint and tendon damage
– Chronic pain
– Increased chemical exposures
Rotating tasks, strength training,Stretching, and supportive footwear and braces can help mitigate risks.
Healthcare workers
Exposure to viruses coupled with mental exhaustion may produce:
– Frequent illnesses
– Empathy fatigue
– Medical errors
Self-care, peer support, and vacation time are crucial.
Drivers
Long haul truckers and delivery drivers:
– Have higher crash risks from fatigue
– Commonly suffer from obesity and poor nutrition
– Often develop back problems
Employers must provide adequate rest breaks and overnight sleep periods.
Executives
The stress of high responsibility roles can lead to:
– Hypertension and heart disease
– Insomnia
– Drug and alcohol abuse
– Family issues
Taking vacations, exercising,and asking for help are vital.
So while anyone working excessive hours faces risks, some occupations have unique challenges.
Maximum work hours per week by country
| Country | Maximum work hours allowed per week |
|---|---|
| United States | 40 regular hours + 20 overtime hours* |
| United Kingdom | 48 hours |
| France | 35 hours |
| Spain | 40 hours |
| Germany | 48 hours |
| Netherlands | 40 hours (60 with overtime agreement) |
| Sweden | 40 hours |
| China | 40 hours + 36 overtime hours* |
| Japan | 40 hours |
| Australia | 38 hours |
*For non-exempt workers
As shown, maximum hour restrictions vary significantly by country based on local labor laws. Some nations prioritize work-life balance with shorter work weeks.
Research on optimal work hours for productivity
Studies on working hours and productivity have found:
– Output and work quality decrease sharply after 50 hours per week. (Stanford/Exeter)
– Productivity drops off after 8 hours in a day and 40 hours in a week. (IEA)
– Working more than 55 hours weekly results in substantial decline in cognitive performance. (Navy research)
– In knowledge-based professions, performance suffers after 55 hours per week. (Business School study)
– Shorter work weeks with flexible hours boost worker engagement and job performance. (Oxford study)
– Workers are most engaged and productive at the start of each day and week. (Gallup)
– Frequent short breaks every 90 minutes help maintain high focus and energy levels. (UT Austin)
The consensus is limiting workweeks to 40-50 hours maximizes productivity. Quality of work declines when pushing beyond those thresholds.
Recommendations for sustainable work schedules
For employees
– Track hours and break down work into reasonable daily and weekly schedules.
– Set clear boundaries and learn when to say no to excessive hours.
– Take regular vacations and breaks to decompress.
– Emphasize efficiency over sheer quantity of work.
– Prioritize the most essential tasks when time is limited.
– Maintain healthy habits during busy periods.
For managers
– Monitor team hours and watch for signs of burnout.
– Allow flexible schedules when possible.
– Encourage taking breaks and using vacation time.
– Hire additional staff during peak workload seasons.
– Clearly communicate priorities to avoid wasted effort.
– Support healthy habits and company wellness initiatives.
For organizations
– Set organization-wide policies on work hours and overtime.
– Offer employees flexibility in setting their own hours.
– Provide time management and efficiency training.
– Lead by example with reasonable schedules for executives.
– Promote and normalize vacation and sick day usage.
– Analyze data to set optimal staffing levels.
– Foster culture emphasizing quality of work over quantity of time worked.
Conclusion
Working 16 hour shifts occasionally is possible, but difficult to sustain long term. Research indicates working over 50-55 hours per week has substantial negative impacts on productivity, health, safety, and wellbeing. Both employees and organizations must set reasonable policies and boundaries around work hours. Achieving maximum output requires focusing efforts during peak performance periods and taking adequate time to recharge. With balanced scheduling and rest, it’s possible to work intensely while avoiding chronic overwork.