Wellness Wednesday: The importance of a healthy work-life balance

In this article, we’re exploring the importance of achieving a healthy work-life balance and what it can mean for our health when we don’t. We’ll be looking at examples from various employment circumstances, with a particular focus on remote working. Finally, we will share some tips on how to improve work-life balance for a happier and healthier life.

What is work-life balance?

Put simply, what we mean by ‘work-life balance’ is striking the right ratio between your work life and your personal life. This can mean different things to different people, based on their jobs, their habits, and their responsibilities. However, one thing that remains constant is the negative impact of a poor work-life balance on our health and wellness. So, what is a good work-life balance?

The evolution of work-life balance

When it comes to a work-life balance definition, our interpretation of work-life balance has evolved as work habits, such as moving away from the 9-to-5 hours in favour of more flexible working, have changed over time. Moreover, it can vary from person to person. It can depend on your job, habits, lifestyle, and responsibilities.

The work-life balance movement arguably started with the widespread uptake of the 8-hour workday, enabling workers to better compartmentalise their professional life from their work life. The 8-hour day is said to have been formulated by Robert Owen, the manager of a cotton mill, in 1817, along with the slogan ‘eight hours labour, eight hours recreation, eight hours rest’ - though the concept didn’t gain prominence in Britain until around a hundred years later.

To this day, this ratio is often considered a key step in achieving a healthy work-life balance. But with the rise of remote working, is it becoming more difficult to switch off and disconnect from work?

Why is work-life balance important?

The importance of work-life balance has become increasingly clear in recent years. In fact, according to a 2021 survey of more than 9,000 UK workers, almost two-thirds (65%) of respondents prioritised work-life balance over pay and benefits. And that’s not surprising. 

Anyone who has worked in a stressful, overwhelming or dissatisfying job will be aware of how it can affect more than just the hours spent at work. For example, you may have had to complete work outside of work hours, sacrificing time with family and friends. Over time, this may lead to a strain on relationships as well as your mental and physical wellness.

Work-life balance and your health

While there are many definitions of the “right” work-life balance, they should all share one thing in common. Your work should never mean you don’t have time to perform tasks that are important to your health and well-being. This includes eating and sleeping healthily, socialising with friends and family, and getting regular exercise. 

When a poor work-life balance sees these things being sacrificed, it can lead to knock-on effects on your overall health. Time spent thinking or worrying about work can also cause stress and anxiety that can significantly affect your well-being and increase the risk of burnout. 

Work-life balance and mental health

Work-related stress can be associated with mental health issues such as anxiety. A 2024 study by Bloom UK found that more than nine in 10 women may experience mental ill-health due to a poor work-life balance. 

The survey of 704 women in the UK found that 43% of respondents said they experienced symptoms of stress, anxiety, or burnout, while 54% said they frequently felt overwhelmed by their workload. More than four out of five (83%) also said that poor work-life balance has also caused them physical health issues. 

These findings are supported by another survey conducted by the Mental Health Foundation. It found that, when working long hours, 37% of workers feel depressed, 34% feel anxious, and 58% feel irritable. 

Among other findings, this led the Foundation to conclude that the increasingly demanding work culture in the UK “is perhaps the biggest and most pressing challenge to the mental health of the general population.”

Work stress and poor sleep

Work-related stress is a major contributor to sleep disturbance. A number of studies have found links between high levels of stress at work and poor sleep, including insomnia. Furthermore, given the importance of sleep in maintaining our overall health, these findings are particularly worrying. 

Sleep is essential for our effective function. During sleep, we repair and restore our body and brain. This not only helps us to heal physical ailments and recover from illnesses but also helps with learning and the formation of memories. In addition to this, work stress and poor sleep have been linked to a threefold higher risk of cardiovascular death in employees with hypertension. 

When sleep is disrupted, it can affect every aspect of our lives. Notably, a lack of sleep can affect our concentration and productivity at work, leading to a vicious cycle of work-related stress and poor sleep. 

Work-life balance when you work from home

During the COVID-19 pandemic, many people’s usual work routine was thrown up in the air, with new habits and rules introduced to keep workers safe. For a huge number of workers, this meant working from home - at least part of the time. 

For office workers, in particular, the initial confusion of the new working day, with video meetings and working in pyjamas, was soon replaced with a sense of wonder: Why haven’t we been doing this the whole time?

A recent survey by PayFit of over 2,000 UK workers found that 83% felt improvement was needed to their current flexible working policy, while almost half (46%) would reject a 15% pay rise in favour of retaining flexible working at a new job.

Of course, flexible, and even remote working, can have major advantages. A lack of commute makes for a less stressful start to the work day; working from home offers the flexibility to walk the dog or put the washing in; and better control over your hours can allow you to work around your life. But does this all equal a better work-life balance?

The downside of remote working

As a remote, freelance worker myself, I am a huge advocate for flexible working. I appreciate all the benefits mentioned above and how they have helped me to better manage my workload. However, as I’m sure other remote workers will appreciate, this doesn’t always mean we’re great at maintaining the best work-life balance. 

Unlike working from an office, working from home - particularly if you are entitled to flexible working hours - can make it hard to switch off and easier for work hours to bleed into your personal life. For example, you might find yourself working on weekends or late at night to catch up or plan for the coming week.

But perhaps the biggest downside to remote working is the isolation. Working from home means no chats with coworkers, whether it be about ongoing work projects or what you watched on TV the night before. While these seem like small and unimportant interactions, socialisation can be key in improving mental health, by reducing feelings of loneliness, isolation, and anxiety.

Recent findings indicate that the prevalence of anxiety and depression was higher among remote workers during the COVID-19 pandemic. Thankfully, there are some things we can do to manage these symptoms.

Work-life balance tips 

Prioritise Social Interaction

Whether you are a remote worker or not, social interaction is crucial for our mental health and well-being. Ensuring you spend enough time with people outside as well as inside work hours is extremely important for maintaining a healthy work-life balance. This can mean switching work off when you leave the office to ensure high-quality quality time with friends and family, or for those of us who work from home, perhaps visiting a co-working space now and then!

Treatments for Better Sleep

Good sleep is essential for practically every area of our health, but an estimated 74% of UK workers report bad sleep quality. Furthermore, some estimates place the prevalence of sleep disorders like insomnia as high as 50%! 

Common treatments for insomnia include home remedies such as avoiding screens before bed and maintaining a healthy sleep environment. GPs can also prescribe a number of treatments, including cognitive behavioural therapy (CBT) or in more serious cases, medications such as sleeping pills. 

Since the legalisation of cannabis-based medicines in 2018, specialist doctors can also prescribe medical cannabis for sleep disorders when other treatment options have been unsuccessful. 

Treatments for Stress and Anxiety

Stress and anxiety are common mental health problems that many of us will face at some time in our lives. The prescription of antidepressants has been on the rise in recent years, with an estimated 8.6 million patients receiving the medications in 2022/23. Other treatments for anxiety may include CBT and selective serotonin reuptake inhibitor (SSRI) medications. 

However, in recent years, figures indicate that more people are turning to CBD and medical cannabis for anxiety. A 2021 survey of CBD consumers in the UK found that self-perceived anxiety was the top reason for use. Medical cannabis products can also be prescribed to treat anxiety disorders. 

Final Thoughts

The desire for a better work-life balance has arguably never been higher. As workers in the UK and around the world continue to demand a healthier approach to working hours, a focus on mental health and well-being is paramount. Is it time you reassessed your work-life balance and took the necessary steps towards a healthier life?