From the time we’re old enough to work we’re taught that being the last one to leave the office, or constantly picking up an extra shift will not only help us get some extra pay, but will get us to the top of the career ladder. While there is some truth to that sentiment, the reality is all those extra hours are also affecting your health. All work and no play can make for a very sick individual, check out these four ways working too much hurts your health and start planning your much needed and well deserved break time today.

Depression

Here’s some sad news about clocking out late, a new study shows that working overtime is linked with a more than doubled risk of depression. The research, just published in the journal PLoS ONE, shows that people who work 11 or more hours a day have an increased risk of depression compared with people who work just seven or eight hours a day.

Eye Strain

Staring at a computer screen all day is the most commonly cited cause of eye strain at work. Anywhere from 64 to 90 percent of computer users report experiencing some kind of vision symptoms, whether it’s eye strain, headaches, dry eyes or blurred vision. When you’re in front of your computer again, follow the 20/20/20 rule: Every 20 minutes, look 20 feet away from your screen for at least 20 seconds to help give your eyes a quick break.

Lack Of Sleep

According to the National Sleep Foundation the average American adult should get between seven and nine hours of sleep each night, but most get far less. For people working overtime, 20 percent of those who clocked in more than 50 hours a week reported getting fewer than six hours of sleep per night on workdays, and 36 percent said they only got a good night’s sleep a few nights a week or less. Lack of sleep can lead to decreased memory, increased weight gain, irritability and other mood problems, serious cardiovascular health problems, and possibly cancer, to name a few.

Stress

This one is obvious. Many of us identify work as the primary stressor in our lives , the workload, daily commutes, co-workers and those endless daily tasks can add up to a serious stress problem. Stress prompts the body to pump out hormones that can increase blood pressure, heart rate and blood sugar, according to WomensHealth.gov. And over time that can lead to mental health problems, obesity, heart disease, high blood pressure and skin problems, among others.

How do you balance work and relaxation?