Scots parents are working too much. According to a new survey 27% work more than two extra unpaid hours each week.

The balance between work and home life is skewed, and many people find work gets in the way of their other hobbies and duties.

A Mindovers survey of 600 Scots found 26% of respondents said work stopped them putting their children to bed often or all the time.

Four in ten working parents want more flexible hours, and 31% would like to go home on time more often.

More than one in five feel pressured to work more than their agreed hours.

The Mental Health Foundation says a poor work-life balance can have a deleterious impact on a person's health both mentally and physically.

Their workplace expert Chris O' Sullivan has revealed the seven things you need to do to makes sure your professional life does not swallow every other aspect of your existence.

Don't suffer in silence, says Mr O' Sullivan. "Being kind to yourself and allowing yourself to assert your mental health and wellbeing needs is crucial.

"This includes speaking up when work expectations and demands are too much. Employers need to be aware of where the pressures lie in order to address them. Many employers have workplace family friendly policies, find out if your workplace has one."

He says it is OK to sometimes say 'no' to work, such as when you have family responsibilities.

"My partner and I both work and we try to parent equally. That means I try to be there for bath and bedtime and all weekend. Sometimes that means saying no to work. If I have to miss something with the family, I do feel bad."

Avoiding getting caught up with time-consuming but unproductive tasks is key.

Mr O'Sullivan says: "In recognition of the fact that working longer does not equal more productivity, companies across Sweden including retirement homes and hospitals are moving to a six-hour working day in a bid to increase productivity and make people happier.

"Try allowing yourself a certain amount of time per task - and trying not to get caught up in less productive activities, such as unstructured meetings that tend to take up lots of time.

He mentions the practice of 'presenteeism' - when people stay at work for longer that required due to job insecurity - as one which must end.

Make sure you get at least least half an hour for lunch during your shift, and try to get out of the office and away from the computer if you can.

"Protecting the time you need to take a break and reset is essential for supporting good mental health.

"If you don't think you have time, this especially applies. We're more productive and time efficient when we're taking the time to support and meet our own mental health needs."

Mr 'O Sullivan thinks it is important to have a physical line.

"If you do need to bring work home try to ensure that you only work in a certain area of your home - and can close the door on it. Try not to have your work email linked to your mobile phone.

"If it's essential for your work, try turning off notifications for workplace email outside of your working hours."

"If we don't have our mental health we don't have anything," he says.

"Good mental health is not just the absence of a diagnosable mental health problem. It's a state in which we can thrive, making the most out of our personal and professional lives."

Doing things we enjoy outside work act as protective factors for our mental health, says Mr O' Sullivan. Maintaining relationships with friends and communities makes people happier.

"Many of the things that support good physical health also support good mental health.", he says.

"Things like physical exercise, taking time to do something we're good at and enjoy and investing time in our friendships are all protective factors when it comes to mental health.

"Try to ensure that these are not sacrificed to working longer hours, or try to ensure that you spend your spare time on these things."

Keeping track of working hours is important, particularly over the course of weeks or months to see if a pattern of overworking emerges. Mr O' Sullivan urges also taking into account hours spent "worrying or thinking about work" when assessing your work-life balance.

"These are a legitimate part of work and a good indicator of work-related stress. If possible, assess your work-life balance with your colleagues and with the support and involvement of managerial staff. The more visible the process, the more likely it is to have an effect."

If we compromise on our sleep, he says, we compromise on the quality of our work and personal lives.

"Try not to make a habit out of compromising on sleep for workplace demands.

"The focus on productivity in society has breached many aspects of our lives; we risk falling into the trap of seeing sleep as an inconvenience, a hindrance to productivity and time that could be better 'spent' elsewhere."

Sleeping is "one of the best investments of our time" It the potential to profoundly impact our lives, improving our mood, productivity and relationships.