Is Rest the Secret to Success for High Performers?

We all know we should get more rest. The word is thrown around in every industry. Not only are we sleep-deprived, but we also aren’t getting enough rest for our body and mind to operate optimally.

With intense work schedules, busy social commitments, and the demanding hours of juggling child care and often, ageing parent responsibilities, trying to find moments for ourselves just to rest and relax often feels next to impossible.

When we do get the chance to slip away for a walk, to read a book, or even take a well-deserved nap, we might find ourselves feeling “bad” that we’re not being productive and doing something to reach yet another goal. Rest feels counterproductive. However, in actuality, the opposite is true. We need rest in order to progress, grow and succeed in both our personal and professional lives.

Rest and sleep are closely intertwined and often become expendable luxuries in our packed schedules. What’s one of the first things sacrificed when time runs short? Rest. Without proper rest—and that includes getting enough sleep as well—our performance suffers, our creativity declines, and we run the risk of experiencing burnout.

How rest impacts the body

Without rest, our bodies don’t have the chance to heal and refuel. Proper rest gives our bodies and minds the opportunity to adapt, repair, and regenerate body tissue, forming a mind-body connection and muscle memory. Regular sleep also strengthens immunity and supports healthy weight management. When all of this is combined, we’re able to function at our highest capacity, creating the optimal opportunity to push hard towards our goals.

However, if we work without resting, we not only risk burning out, but we won’t see the progress or results of our hard work either. Prioritising rest improves cognitive functioning, enhances the creative process, and ensures we can make better decisions. Without prioritising rest, we risk the loss of productivity, decreased work performance, and a lower level of overall well-being.

How rest impacts the mind

Rest is also crucial for our mental wellbeing. If we are mentally, emotionally or socially exhausted, it’s impossible to perform our best in the office or anywhere else. Adequately resting provides the space to decompress, take a breath and recharge.

This is essential for mental processing (like formulating memory and reflexes), improving the mind-body connection, processing new information (like new IT systems or processes and procedures), managing a range of emotions, maintaining interpersonal relationships, learning, growing, and adapting. All of these are vital processes in progressing, reaching our goals, and performing at our very best.

In addition, sleep deprivation is strongly linked to anxiety and depression. When you’re well-rested, handling stress and maintaining a positive attitude become much more manageable and effective.

How rest impacts your career

Think back to your first day at a new job. That first day can be incredibly overwhelming, but coming back the next day is always much easier. Why? Because you’ve allowed yourself the chance to rest, and effectively process, recover and rejuvenate (mentally and physically).

That essential rest provides new perspective, fresh eyes and clarity. In this way, rest is not only integral in improving and progressing toward your goals, but also in ensuring that you have the capacity to continue working optimally.

As an added bonus, rest also helps with immune function, sleep cycle alignment, digestion, and general health and well-being.

The link between rest and success

From the time we enter higher education (and sometimes earlier), we learn that a successful lifestyle often treats sleep as “optional”. Between obligatory classes, demanding assignments, study groups, social events, and club meetings, the pressure to do it all can be overwhelming. Resting and getting adequate sleep are the first things to be sacrificed.

Think about it: How often did you pull all-nighters before exams or stay up late to finish writing papers? In most competitive circles, it was a badge of honour to brag about how little sleep you got while downing yet another cup of coffee.

The results? Increased anxiety, loss of concentration, and the biggest surprise, slipping grades despite more time studying. In fact, the National Institutes of Health (NIH) discovered that lack of rest, “irregular sleep and late bedtimes are linked to worse grades and more school-related behavioural problems“ and found that “interventions to promote regular sleep schedules may boost adolescents’ academic performance”.

A study by News in Health found that “memories seem to become more stable in the brain during the deep stages of sleep,” perfectly illustrating why getting adequate rest allows the brain to recharge, consolidate memories, process new information and strengthen problem-solving skills, all of which are crucial for success.

From the classroom to the board room, making rest a top priority isn’t just good for your health, it actually improves your performance.

Four tips to incorporate rest into your life

1. Think of resting as a part of your to-do list

Rest is as important as showing up on time, preparing for an important meeting, or engaging with clients. Actively schedule it each day to make sure that you’ve made time for mental and physical recovery. These can be short breaks that allow you to unwind and rejuvenate.

For example, take a quick 10-minute break between meetings or schedule an hour of wind-down time before bed to allow your mind and body to relax and reset.

2. Schedule in weekly rest

Do you give yourself any “time off” each week where you completely disconnect from work? With smartphones and the ease of being “always available,” it’s becoming increasingly difficult to turn things off and just rest. It’s advisable to “unplug” on the weekends, but in the corporate world of high performers, including two full rest days, isn’t always realistic.

If that isn’t an option for you—and let’s be realistic, for most of us it’s not—try including at least a few blocks of time over the weekend to help your mind and body recuperate. This could be as simple as meditation and breathwork, spending quiet time in nature, catching up on a book or series, engaging with your body by doing yoga, or some gentle stretching. By listening to your body, you’ll learn to trust it and make time to rest.

3. Get those Zzzz’s

When was the last time you got a decent night’s sleep? Without quality, restful sleep, our bodies and brains can’t perform mental and physical recovery. Sleep gives us the chance to process, replenish, filter, heal, form memories and progress. If you’re able to get a little rest during the day—the Spaniards are on to something with the afternoon siesta—that’s amazing. But if you’re go-go-go all day long, make sure that you’re prioritising enough good quality sleep and getting in that crucial, healing, rejuvenating rest at night.

The amount of sleep recommended for adults above the age of 18 is roughly seven to nine hours per night. However, for many people, sleeping well can be difficult. If you are one of many these days who are tracking their sleep cycles, you know exactly how much you’re getting and how much you might be lacking.

A few simple interventions that you could try are limiting light exposure and screen time an hour before bedtime; ensuring that you have a comfortable, calm, sleeping environment; taking time to destress before bed; and, where possible, implementing consistency into your sleep schedule. You could also try listening to some sleep meditations on YouTube, Spotify or an app like Insight Timer.

The secret to success

Proper rest and adequate sleep are vital not just for your success, but your mental and physical health as well. Once you prioritise sleep, everything improves!

But incorporating rest and maintaining good sleep habits requires strategy and discipline. By keeping a consistent sleep schedule (yes, even on weekends!), using your bedroom only for sleeping, creating a relaxing evening routine, and tracking your sleep patterns, you can significantly improve your productivity and success.

How White River Manor can help you rest for success

White River Manor knows that rest is critical to success, and why managing your well-being, investing in career longevity and creating a good quality of life are so important. By following the above tips to incorporate rest into your daily life, you can make room for rest.

However, we understand that the balance between work and rest is individual-specific and can be challenging to navigate alone. If you feel like you are always chasing sleep—and sheep—as you edge closer towards burnout, we’re here to help you rebalance and heal.

Remember, rest is essential. Sleep isn’t lazy, it’s strategic self-care. And it might just be the competitive advantage you need to thrive and achieve your wildest dreams.

Contact one of our team members today for more information about our Executive Burnout Treatment Programme or our Wellness & Executive Burnout Programme.