The Power of Rest and Relaxation: Recharging Your Batteries for Optimal Performance

As women, especially those of us who’ve spent years in a cycle of yo-yo dieting and weight loss struggles, we’re often told that we need to push harder, do more, and sacrifice our time for health and wellness. It’s no wonder that rest and relaxation are often treated as “optional” or even “self-indulgent.” But here’s the truth: Rest is not just a luxury—it’s a critical part of achieving optimal performance in all areas of life, from work to personal health and wellness.

I’ve learned this the hard way through many years of burnout, trying to do it all, and feeling like a hamster on a never-ending wheel of exhaustion. And let me tell you—when I finally started giving myself permission to rest, everything changed. My body, mind, and spirit were craving a break. If you’re anything like me, you’re probably running on empty. But the key to recharging isn’t about adding more to your to-do list or being “better” at resting—it’s about learning to rest intentionally.

Why Rest and Relaxation Are Essential for Health

We live in a world that glorifies the hustle, but here’s something I’ve come to realize: true performance comes from a balance of activity and rest. And let’s not forget that rest isn’t just sleep (though that’s a huge part of it!). Relaxation is about giving your body and mind the chance to recover, process, and restore. Without it, we can’t show up as our best selves.

As someone who’s worked in healthcare and coached women on health and wellness, I’ve seen how the lack of proper rest can sabotage even the best of intentions. Studies back this up, too: A lack of sleep and relaxation has been linked to poor metabolism, weight gain, stress, and even chronic diseases. So why do we often ignore this vital component of wellness? It’s easy to fall into the trap of thinking that “more effort” will fix everything, but it’s often the opposite that’s true.

The Link Between Rest and Performance

It’s not just about being well-rested—it’s about how that rest impacts our performance, particularly when it comes to things like work, relationships, and health goals. If you’re trying to lose weight or manage your health after years of dieting, constantly being in “go mode” only works against you. I’ve been there. I know what it’s like to feel like I’m failing because I’m not doing enough. But, over time, I realized that rest was the key to overcoming burnout, managing my stress, and maintaining a healthy relationship with my body.

Rest allows your body to recover and rejuvenate, helping you make more thoughtful decisions instead of reacting out of stress or exhaustion. In fact, when we get enough sleep and relaxation, we’re more likely to make healthier food choices, stay motivated to exercise, and regulate our emotions better. These benefits ripple out into every aspect of our lives.

How Rest Can Actually Help with Weight Loss

Now, you may be thinking, “But what does rest have to do with weight loss?” I used to think the same thing. But as I started learning more about the science of stress, sleep, and metabolic function, I realized that rest plays a huge role in weight management. When we don’t get enough rest, our cortisol (the stress hormone) levels go up. This isn’t just a mental issue—it affects our metabolism and triggers cravings for sugary, fatty foods. It’s a vicious cycle: stress causes poor sleep, poor sleep triggers overeating, overeating leads to weight gain, and then we stress more about gaining weight.

I’ve seen this firsthand. When I started prioritizing relaxation, I noticed a shift in how I approached food. Instead of reaching for the chips when I was stressed or tired, I made better choices. I didn’t “diet” more; I just gave myself the space to rest and breathe, and my body responded by regulating its hunger signals and metabolism.

Tips for Making Rest and Relaxation a Priority

Okay, so rest is clearly important—but how do we actually make it happen in our busy, chaotic lives? It’s easier said than done, right? Here are some practical tips I’ve learned over the years for making rest a priority without feeling guilty or lazy:

1. Start with Quality Sleep
First and foremost, sleep is the foundation of rest. If you’re not getting enough sleep, your body’s systems can’t function at their best. The key is not just the quantity, but the quality of your sleep. Aim for 7–9 hours per night (yes, really!). Make your sleep environment calm, cool, and dark. And avoid screens for at least an hour before bed to help your brain wind down.

2. Schedule “Me Time”
In a world full of constant demands, it’s easy to forget that you’re allowed to take time for yourself. Schedule “me time” in your calendar—just like any other important appointment. This could be anything from reading a book to taking a bath, or even just sitting quietly in your car for a few minutes before heading inside. These small moments of downtime can add up to big shifts in your energy and stress levels.

3. Practice Mindfulness and Meditation
One of the best ways to rest without “doing” anything is through mindfulness. You don’t have to meditate for hours (though if you do, that’s awesome!). A quick 5–10 minute mindfulness practice can help reset your brain, reduce stress, and recharge your mental batteries. I love using apps like Calm or Headspace, but you can also just sit quietly and focus on your breath for a few minutes.

4. Get Outside
Nature is a powerful way to rest and recharge. Whether it’s a walk in the park, gardening, or just sitting in your backyard, spending time outdoors has been shown to lower cortisol and improve mood. Plus, the natural light helps regulate your sleep-wake cycle, which will improve your overall rest.

5. Say No to the Guilt
If you’re like me, you may struggle with the feeling that resting is “selfish.” But I’ve learned that rest isn’t selfish—it’s essential. When you give yourself permission to rest, you’re investing in your health and your well-being. And guess what? You’ll be able to show up as a better version of yourself when you’re well-rested.

My Personal Struggle with Rest and How I Found Balance

I’ll be honest—rest wasn’t always my friend. For years, I thought that the harder I worked, the better my results would be. But after hitting the burnout wall one too many times, I realized that the constant hustle was taking a serious toll on my health. That’s when I started implementing real relaxation strategies into my daily routine. It was a game-changer. Slowly but surely, I began to see the benefits of rest in my mood, energy levels, and even my body composition.

It wasn’t always easy—there were plenty of days when I felt guilty for resting, or when I couldn’t quite turn off my busy brain. But with time, I learned that rest isn’t a one-time thing. It’s a consistent practice, and when I made it a priority, everything else started to fall into place.

Conclusion: Rest is Your Superpower

Rest isn’t just something we do—it’s something we need. It’s not just about taking a nap or binge-watching Netflix (though that’s part of it!). It’s about giving your body and mind the time they need to recharge, recover, and reset. When you prioritize rest and relaxation, everything else gets easier. You’ll make better choices, feel more energized, and approach your health goals with a clearer, calmer mind.

If you’re struggling to find balance in your life and your health journey, I’m here to help. I specialize in guiding women just like you through personalized coaching that supports not only your physical health but your mental and emotional well-being, too.

Want to take the first step toward achieving better balance and optimal health? Grab my free Inner Critic Playbook to break free from limiting beliefs and learn how to silence that inner voice that’s been holding you back. Also, check out my What Spikes Me Workbook to track your glucose levels and start taking control of your health from the inside out.

And, if you’re ready for a deeper dive, let’s schedule a free consultation to discuss how we can work together to create a health plan that fits your unique needs and lifestyle. Your journey to better health starts with rest—and I can’t wait to help you get there.