I’m in the middle of a semester, a busy time at work, and my kids have five thousand things going on too. Next week, we’re going to pause and take a vacation to Hawaii for spring break. It couldn’t come at a better time. Although family vacations can be their own brand of exhausting, I always feel better after stepping away from my “day-to-day” and doing something (anything!) different. I’ve found that even taking one day off to rest when I feel overwhelmed can make a world of difference.
In a country that glorifies perpetual productivity, we sometimes see taking time off as counterintuitive or even lazy. However, many studies have proven that prioritizing rest is not just a luxury but a necessity for maintaining overall well-being. Let’s look into why rest is so important for our mental, physical, and social health. Then, let’s explore how to create time for more of it.
Prioritizing Rest is Difficult
For my entire career, I have been one of those people that always has a zillion things going on. I’ve always felt that I should get all of my work done before I do anything fun for myself. But, the reality is that “to do list” will never, ever end, right? Last year, I read the book Rest by Alex Soojung-Kim Pang. It was the first book that not only gave me permission to rest, but proved scientifically that I needed to rest.
I just finished another book called Burnout: The Secret to Unlocking the Stress Cycle by Emily & Amelia Nagoski. This one was specifically geared towards women (and the insane pressures society puts on us to always take care of others). Now I have even more permission to make rest a priority. Here’s why we all need to get better at prioritizing rest.
Rest Improves Mental Health
Rest isn’t always sleep, napping, or just sitting on the couch. Quality rest can mean just switching the activity you’re doing with your mind (from deep thought to taking a walk for instance). Or it can be exercising or chatting with a friend. The right kinds of rest throughout the day can:
- Reduce Stress: Constant work without breaks leads to burnout, a state of chronic stress that affects both mental and physical health. Taking time off allows individuals to unwind, relax, and reset their stress levels, ultimately reducing the risk of burnout. A break can be anything from a quick stretch to an extended vacation.
- Improve Cognitive Function: Rest is essential for cognitive brain function. It provides the brain with the opportunity to consolidate memories, process information, and recharge, leading to improved focus, creativity, and problem-solving abilities. People that aren’t getting enough sleep (7-8 hours per night) are missing out on a range of benefits from improved memory and to higher immunity.
- Enhance Mood: Vacations and downtime offer a chance to engage in activities that bring joy and fulfillment. Whether it’s spending time with loved ones, pursuing hobbies, or simply relaxing in a tranquil environment, these experiences can significantly boost mood and overall happiness. I’m personally looking forward to getting up-close and personal with manta rays and sea turtles next week. That’s an experience that’s impossible to have in our home state of Wisconsin.
Physical Health Benefits From Rest
Last fall, I was training for a half-marathon when I suddenly felt a terrible pain in my leg. I had strained my left calf muscle. I self-diagnosed and developed my own recovery plan: to rest a few days, then try a run. Instead of recovering quickly like I expected, every run continued to be painful. Why? Because a few days of rest was not enough for my leg to heal. It needed weeks. Five months later, I’m still not back to full runs. I should have taken the time I needed to recover from the start. In general, rest is really important for our physical health in a number of ways because it gives us:
- Better Sleep: Getting 7-8 hours of sleep per night not only makes us feel better the next day, it can promote healthy sleep in the future. Chronic sleep deprivation has been linked to numerous health problems, including obesity, heart disease, and weakened immune function. Taking regular breaks and vacations allows individuals to establish healthier sleep patterns and prioritize sufficient rest.
- Reduced Risk of Health Conditions: Research has shown that chronic stress and overwork can contribute to a variety of health conditions. These include hypertension, diabetes, and gastrointestinal issues. By incorporating regular periods of rest and relaxation into our lives, we can mitigate these risks and promote long-term health. Rest also helps our injuries fully heal, which I am now acutely aware of.
- Increased Energy Levels: Taking time off allows the body to recharge and replenish its energy reserves. This renewed energy can translate into higher productivity, improved physical performance, and a greater sense of vitality and well-being. This is the one I experience every, single time I take a vacation. I’m always twice as productive when I get back. I’m happier, too.
There Are Social Benefits of Rest Too
What you do while you’re resting can serve to enhance your health in more ways than one. (If that’s not productivity, I don’t know what is). Many of us spend our downtime with the people we love and relationships are just as important as pure rest. Resting with others can bring us:
- Stronger Relationships: Spending quality time with friends and family during vacations fosters deeper connections and strengthens relationships. These shared experiences create lasting memories and bonds that can enhance overall satisfaction and well-being. One of the reasons I miss running so much, is that I miss the people I used to run with, just as much as I miss the running.
- Work-Life Balance: Prioritizing rest and vacation helps individuals achieve a healthier work-life balance. By setting boundaries and taking time for ourselves, we can prevent work from consuming our lives entirely and maintain a sense of equilibrium between our professional and personal commitments. I know I always have a good time catching up with co-workers who return from vacation. Vacations are a good excuse to have a less formal conversation with someone you typically interact with in a professional way.
So, How Do We Prioritize Rest?
OK, so you’re convinced that rest is important, but you’ve still got a billion things vying for your calendar space. Here are a few things I’ve found helpful in prioritizing rest.
- Schedule Vacations & Events Way in Advance: Planning a vacation or fun event in advance has a couple of advantages. First, you’re not stressed about making last-minute plans. Second, more of your friends may be able to make the event as calendars don’t fill up as fast far into the future. Third, (and this is my favorite) you have more time to anticipate the vacation or event, which can be almost as fun as actually experiencing the event!
- Involve Friends and/or Family: If you’ve made a commitment to someone else to do something fun and relaxing, it’s harder to back out at the last minute.
- Plan Out Your Day Early: I’ve been really enjoying the advice Cal Newport gives us in his book, Deep Work. I now plan my day out completely either the night before or morning of and it’s been a great way for me to purposefully plan some downtime. I’ll put walks, reading time, or a board game at lunch right on my calendar for the day. Knowing that I’ve made space amongst my other priorities helps me stop adding priorities to my list when I know my day is full.
In today’s fast-paced world, it’s easy to overlook the importance of rest and vacation. However, prioritizing downtime is essential for maintaining overall health and well-being. Whether it’s a short break during the workday, a long weekend getaway, or an extended vacation, taking time off allows us all to recharge. What can you plan today that will bring you more rest tomorrow?
