Next time your boss sends you an email at 10 p.m., ignore it. Science is on your side.

Researchers at Lehigh University, Virginia Tech and Colorado State have found that checking work emails after hours not only increases employee anxiety and health problems, but it also wreaks havoc on their personal relationships and home lives.

The findings, published in the Academy of Management Best Paper Proceedings, calls organizational expectations to be on the clock 24/7 “an insidious stressor” that “negatively affects partner (significant other) health and marital satisfaction perceptions.”

The paper also concludes that it doesn’t matter how much time after hours the employee spends actually replying to emails: The mere expectation of having to monitor the inbox is enough to cause home lives to implode.

So, is there anything we can do, besides die alone of a work-related panic attack as we lie in bed refreshing Outlook on our phones?

The researchers recommend mindfulness training to help reduce anxiety. But the study concludes that the onus is on employers, who should set off-hour email windows, allow part-time telecommuting and clearly communicate their workload expectations.

Or maybe millennials have the right idea: We should all just quit our jobs and go surfing in Hawaii.