Rest: a state of inactivity, solitude, or tranquility. If rest has been hard to come by this holiday season, you’re not alone. I recently surveyed my Introduction to Psychology students, mostly college freshmen and sophomores, to find out how much sleep they were getting. The results were sobering. On average, they were sleeping about five hours a night, and some were getting much less. One student told me he hadn’t gone to bed at all the night before; he’d pulled an all-nighter and come straight to class.
The problem extends far beyond my classroom. The Centers for Disease Control and Prevention (CDC) reports that about one in three adults doesn’t get the recommended seven or more hours of sleep, and up to 16% say they feel exhausted most days or every day. Sleep isn’t the only thing in short supply. Recent research suggests that about two-thirds of adults are experiencing symptoms of burnout, driven by heavy demands on their time and energy, and by the emotional toll of stress at work, at school, or in their personal lives.
On a personal level, I’m fortunate that my family is an active one. Still, I have to keep intentional rest at the front of my mind so I don’t model the fast track to burnout for my children. My kids, ages 11 and 8, get excited about new opportunities and trying new things, and that’s a blessing. But if I don’t help them manage their time and plan for rest in their schedules, they risk stress and burnout even in middle childhood.
We’re not the only family like this. Many families are overscheduled and struggle to find time for important things like home-cooked meals and conversation around the dinner table, study sessions to prepare for a test, or a family movie or game night. When we step away from the usual grind, we make room for togetherness, connection, and real attention to one another. This is another form of rest, and a deeply meaningful one: peace, tranquility, being present.
Perhaps you’re reading this and thinking that rest is just what you need, but it feels so far out of reach. The good news is that it’s closer than you think. With a little creativity and a lot of intention, you can build rest into your daily routine, help prevent burnout and exhaustion, and maybe even improve the quality and quantity of your sleep. Here’s how:
Ditch the to-do list for a few minutes
There will always be something to do. If nothing time-sensitive is on your plate for the next 15 to 20 minutes, take a mindful walk. If you choose to bring your phone, avoid scrolling and turn the ringer off. Instead, tune in to the sights and sounds around you and the thoughts passing through your mind. Focus on your breathing and the rhythm of your steps. A short break from the usual push to be productive can leave you feeling surprisingly refreshed.
Take a power nap
Feeling a little sleepy and unfocused? Closing your eyes for a quick 20 minutes might be just the cognitive boost you need. The best time for a power nap is early afternoon, during your body’s natural energy dip, and it should last 10 to 30 minutes. Sleep any longer and you risk slipping into deep, slow-wave sleep, which can leave you groggy when you wake and make it harder to fall asleep at night. And yes, a good power nap really can give you more energy for the rest of the day!
Schedule time to just be
A few times a week, block off time on your calendar for nothing at all. No obligations, nowhere to be, no expectations. How you spend it is up to you. Will you curl up and watch a show? Call a friend to catch up? Snuggle with your kids or grandkids? Finally pick up that book you’ve been meaning to read? Create something that excites you? The possibilities are endless, and even a little unstructured time can go a long way toward keeping burnout at bay.
Be intentional about how you spend your time
Take an honest look at your priorities and at anything that’s pulling you away from rest. How you spend your day and where you put your energy is up to you, so choose activities that are meaningful to you. Balance matters too, because there is such a thing as too much: too much screen time, too many meetings, too much rehearsing, too much socializing. Setting healthy boundaries around your time will help protect the time you need for rest.
This season, I hope you’ll give yourself permission to slow down. The to-do list will still be there. Wishing you intentional rest in the coming months, and the peace, presence, and tranquility that come with it.