Most of us know that rest is more than just taking a break—but we often find it hard to put into practice. In a world where work deadlines and personal responsibilities often compete for attention, knowing how to rest well can make all the difference in maintaining high performance and overall health.
Whether you're looking for tips on how to get a good night's rest or ways to manage daily stress, embracing effective rest strategies helps you thrive in both your personal and professional life.
In this article, we'll explore why rest matters and share practical tips to help you recharge and maintain your best self.
Why should you rest?
Rest fuels more than just your body—it’s the foundation of clear thinking, emotional resilience, and staying on top of your game.
“Adequate rest requires addressing multiple dimensions of well-being, including physical, mental, emotional, and even sensory aspects,” says Damiana Corca, a doctor of Acupuncture and Chinese Medicine, and author of The Deep Blue Sleep—A Roadmap to Fall Asleep and Stay Asleep Naturally.
When well-rested, you’re better equipped to manage work-related stress and maintain steady productivity. According to 2022 research, even 10-minute long breaks throughout the day can reduce fatigue, while longer breaks can help improve performance.
“Your ability to focus improves, creative thinking sharpens, and decision-making becomes more effective,” Corca says. Incorporating habits like proper sleep hygiene or restorative activities, such as yoga, can provide the tools needed to consistently perform at your best.
On the flip side, neglecting rest doesn’t just sap your energy—it clouds your judgment and amplifies stress. “For many, this can interfere with sleep initiation and quality, leading to insomnia or restless sleep,” Corca says. This creates a vicious cycle: Poor sleep reduces daily performance, increases stress, and disrupts rest even further. Breaking this loop helps restore balance, resilience, and productivity.
How to rest—the right way
Believe it or not, rest is much more than just sleep. There are countless habits you can weave into your routine to truly recharge. “While sleep is central to rest, other activities like mental and emotional repose are equally critical,” Corca says.
To rest effectively and achieve quality sleep, try these steps:
1. Build a better sleep routine
Habits take time to build, and consistency is key—sleep is no exception. “Stick to a consistent bedtime and create a calming bedtime routine,” Corca says. Dim the lights and avoid screens at least an hour before sleeping. These small yet powerful habits signal your body that it’s time to wind down, paving the way for restful sleep.
2. Recharge with naps and breaks
If possible, take a midday nap (15–20 minutes) or include micro-breaks throughout your workday using techniques like the Pomodoro method. Naps boost mental functioning and memory, while brief pauses help reset your mind. Even a five-minute break away from your desk can significantly reduce mental fatigue and help you sustain your energy throughout the day.
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3. Unwind your thoughts with journaling
“Spend time journaling your thoughts and tasks to relieve your mental load, especially before bed,” Corca says. Writing things down fosters mental clarity, allowing you to let go of lingering worries or pending to-do lists. This simple habit not only makes it easier to fall asleep but also gradually reduces stress, helping you wake up feeling more refreshed and focused.
Read this next: 6 Ways Keeping a Journal Can Help Your Career
4. Cut stimulants for better rest
Powering through your workday with constant coffee refills might seem productive, but it can backfire. Late afternoon caffeine lingers for hours—its mean half-life in the body is about five hours, disrupting your sleep and leaving you groggy the next day. The impact goes beyond rest—poor sleep affects focus, decision-making, and overall performance the next day. “Avoid caffeine or consume it before 10 a.m.,” Corca says. Stick to caffeine earlier and opt for lighter dinners to recharge fully and sustain your productivity.
5. Find the relaxation practice that works for you
Recognizing when you’re feeling mentally or emotionally drained and addressing it directly can help prevent burnout and restore balance. Whether it’s engaging in practices like meditation and restorative yoga, seeking therapy for deeper support, or having meaningful conversations with someone you trust, finding what works for you is key.
Common mistakes that sabotage your rest
Have you ever set aside some time to rest, only to end up using your “free time” to answer emails? Yeah, of course—you just turned relaxation into another task. This behavior reflects a common pattern: We confuse busyness with productivity and push true rest to the sidelines.
For many, rest feels like the opposite of productivity—a notion that often leads people to devalue or avoid it altogether. The pressure to stay constantly busy can make rest seem indulgent or even counterproductive. Yet, balancing work and rest helps maintain energy and focus.
One common mistake people make when trying to rest is using breaks for chores or mentally demanding tasks, which defeats their purpose. True breaks should allow for genuine pause and relaxation. Emotional stress is another overlooked factor; bottling up emotions can lead to poor sleep and mental burnout. Ignoring these feelings only makes true rest harder to achieve.
Relying solely on vacations to recharge is another trap. Rest shouldn’t be limited to rare occasions; small and consistent practices, such as short walks or quiet moments, can help create a sustainable rhythm for recharging. Incorporating daily opportunities to rest fosters balance and supports long-term performance.
Make rest part of your routine
It’s easy to overlook rest when life feels like an endless to-do list, but learning how to rest is how you stay steady in the long run. Rest isn’t about stepping away from productivity—it’s about fueling it.
From taking real breaks to addressing emotional stress and prioritizing quality sleep, small changes can make a big difference. True rest is built into your daily routine, not saved for vacations or rare moments of pause. By finding your own rhythm for recharging, you can maintain balance, clarity, and the energy to thrive in every aspect of life.