The Science of Rest for High-Performing Professionals

More Than Sleep: The Science of Rest for Founders, Leaders, Assistants, and Recruiters

In today's fast-paced business environment, leaders, executive assistants, and recruiters often equate rest with sleep. However, true recovery encompasses more than just a good night's sleep. Dr. Saundra Dalton-Smith, in her book Sacred Rest, identifies seven distinct types of rest essential for holistic well-being: physical, mental, emotional, social, sensory, creative, and spiritual rest. Understanding and incorporating these various forms of rest can lead to enhanced performance, improved decision-making, and overall better health.

1. Physical Rest

Physical rest is the most recognized form of rest, involving both passive activities like sleeping and napping, and active ones such as stretching and yoga. The American Academy of Sleep Medicine reports that up to a third of Americans experience symptoms of insomnia, highlighting the widespread need for quality physical rest.

Consider the case of Tony Horton, creator of P90X. Once an advocate for intense workouts, Horton now emphasizes the importance of recovery activities, including mindfulness, good sleep, and relaxation techniques.

Do’s and Don’ts:

👉 Prioritize quality sleep over quantity.

According to sleep researcher Matthew Walker, author of Why We Sleep, "Sleep is the single most effective thing we can do to reset our brain and body health each day." Incorporate active rest through stretching or restorative yoga, particularly if your job involves sitting or standing for long periods.

👉 Don’t rely solely on caffeine to push through fatigue.

It may mask tiredness temporarily but doesn't allow the body to recover. Also, avoid working out intensely every day without incorporating recovery periods. Pushing through physical exhaustion can lead to burnout or even injury.

2. Mental Rest

Mental rest is crucial for anyone whose work involves constant problem-solving and decision-making—something all leaders, executive assistants, and recruiters face daily. Even when you're not working, your brain may remain in a loop of overthinking, making it hard to truly rest.

Take for example, a senior recruiter at a tech firm who described her mind as "always running in the background like a browser with too many tabs open." After suffering from burnout, she began scheduling brief "mental declutter" breaks during her workday. These were 10-minute intervals where she stepped away from screens, practiced deep breathing, and allowed her thoughts to settle.

Cognitive neuroscientist Dr. Moshe Bar states, “Our brains need breaks to process information, connect ideas, and foster creativity. Constant engagement without downtime can severely impair cognitive functioning.”

Do’s and Don’ts:

👉 Build in quiet moments of mental stillness during your day.

This might include a few minutes of meditation or simply staring out the window without looking at your phone. Also, take note of your most productive hours and schedule complex tasks during that time, saving simpler tasks for later.

👉 Don’t book your calendar wall-to-wall.

Constant back-to-back meetings can hinder your ability to think clearly. Also, don’t underestimate the mental toll of multitasking—it divides your attention and reduces overall productivity.

3. Emotional Rest

Emotional rest involves the freedom to express your feelings honestly and to exist in relationships where you don't have to perform or suppress parts of yourself. This kind of rest is often overlooked, especially by executive assistants and recruiters who are in roles that require emotional resilience and the ability to “keep it together” in front of others.

One executive assistant shared how she reached an emotional breaking point after months of acting cheerful and collected while managing a difficult boss. Her turning point came when she confided in a mentor who validated her feelings and encouraged her to seek support. From that moment, she made space in her weekly schedule for emotional check-ins with herself and started therapy.

Brené Brown, a research professor at the University of Houston, notes, “We cultivate love when we allow our most vulnerable and powerful selves to be deeply seen and known.”

Do’s and Don’ts:

👉 Allow yourself to feel and acknowledge your emotions rather than suppressing them.

Journaling, therapy, or honest conversations with trusted friends or colleagues can be powerful.

👉 Don’t fall into the trap of always saying “I’m fine” when you’re not.

Suppressing emotions can lead to exhaustion and even physical symptoms. Also, avoid emotionally draining people when possible. It's okay to create boundaries.

4. Social Rest

Social rest is the kind of rest we gain from being around people who energize us rather than drain us. For business leaders and recruiters, networking and relationship management are daily responsibilities. However, these interactions are often depleting rather than restorative.

A Bay Area startup founder recounted how she used to attend every networking event, feeling it was crucial for business growth. Over time, she realized these interactions were leaving her drained. She began prioritizing one-on-one walks with close collaborators instead of large social mixers. These new, more meaningful conversations helped her feel rejuvenated rather than depleted.

Dr. Dalton-Smith explains, “Social rest is experienced when we feel seen and understood. It's not just about reducing time with people but increasing time with the right people.”

Do’s and Don’ts:

👉 Spend time with people who truly understand and support you.

Make space for friendships that offer reciprocity and mutual respect.

👉 Don’t say yes to every social or networking opportunity out of obligation.

And avoid maintaining relationships that feel obligatory or toxic—this is not noble, it’s harmful.

5. Sensory Rest

The modern workplace, even when remote, bombards us with constant stimuli—emails, Slack messages, Zoom calls, artificial lights, and background noise. Sensory overload can quietly drain us without us even realizing it.

An executive at a Fortune 500 company shared how he felt chronically irritable and unfocused until he realized how much screen time he was absorbing daily. He began implementing "digital sunsets" at 8 PM—shutting down all devices and switching to candlelight in the evenings. Within two weeks, he reported improved sleep, clarity of mind, and a general sense of calm.

Neuroscientist Dr. Andrew Huberman explains, “Light, particularly blue light from screens, suppresses melatonin production and delays sleep onset. Sensory overload also taxes the brain’s ability to regulate emotions and focus”

Do’s and Don’ts:

👉 Schedule regular breaks away from screens.

Nature walks, low lighting in the evening, and even short eye-closed breaks can make a huge difference.

👉 Don’t underestimate the effect of overstimulation.

Avoid working with the TV on or toggling between multiple apps. Sensory clutter adds cognitive load without us realizing it.

6. Creative Rest

Creative rest is not just for artists. It’s essential for business leaders and recruiters who are constantly solving problems, innovating processes, or creating new strategies. It involves taking in inspiration without the pressure to produce something.

One recruiter shared that her best campaign ideas come not when she’s working, but when she’s walking through a museum or hiking in silence. These moments of aesthetic nourishment allow her brain to make new connections without effort.

Psychologist Dr. Scott Barry Kaufman emphasizes, “The default mode network of the brain—responsible for creative insight—is activated when we are at rest, not when we are trying to force ideas.”

Do’s and Don’ts:

👉 Make time for activities that inspire you.

This could be reading a novel, watching a documentary, attending a concert, or even cloud-watching.

👉 Don’t treat all downtime as wasted time.

If you feel guilty for doing something ‘unproductive,’ remember that your brain needs these inputs to generate creative outputs later.

7. Spiritual Rest

Spiritual rest is the deep sense of peace and purpose that comes from feeling connected to something greater than yourself—whether that's through faith, meditation, nature, service, or a sense of awe. For many high-performing professionals, the constant striving for goals can sometimes create a disconnect from deeper meaning or inner stillness.

A tech CEO once shared that despite her success and accolades, she often felt a quiet emptiness she couldn't explain. It wasn’t until she began incorporating silent morning walks, reflective journaling, and volunteering at a local shelter that she rediscovered a sense of spiritual grounding. “It gave my life texture,” she said, “not just metrics.”

You don’t have to be religious to experience spiritual rest. It could be found in mindfulness, gratitude practices, connecting with nature, or engaging in rituals that align with your core beliefs and values. The key is feeling part of something larger than yourself—something that offers perspective, humility, and peace.

In a study published in the Journal of Religion and Health, researchers found that individuals who regularly engage in spiritual practices reported lower stress, higher emotional resilience, and greater life satisfaction. As author and spiritual teacher Eckhart Tolle writes, “You are not in the universe, you are the universe, expressing itself as a human for a little while.”

Do’s and Don’ts:

👉 Seek experiences that help you feel part of a larger whole.

Do carve out intentional time for reflection, stillness, or connection with the transcendent, whether that’s through prayer, meditation, time in nature, or acts of compassion.

👉 Don’t ignore the inner yearning for meaning in favor of productivity.

Don’t assume spiritual rest is only for the religious—it's for anyone craving depth and connection in a noisy world.

Bonus: Purposeful Rest

Purposeful rest is about engaging in activities that align with your values and give you a deep sense of meaning. For many, this comes through volunteering, mentoring, or pursuing a passion outside of work.

A senior hiring manager described how she spent every Saturday morning teaching coding to underprivileged teens. “It doesn’t drain me—it fills me up,” she said. Despite being physically tired, she found the work uplifting and deeply restorative.

Research from the University of California, Berkeley, found that individuals who regularly engage in meaningful activities report higher levels of life satisfaction and lower stress levels. Dr. Dacher Keltner, a professor of psychology, explains, “Purpose is one of the most powerful antidotes to burnout.”

Do’s and Don’ts:

👉 Seek out activities that resonate with your core values.

Whether it’s through your faith, community involvement, or a creative pursuit, find your outlet for purposeful rest.

👉 Don’t fill your time only with what’s expected of you.

Rest doesn’t always mean doing nothing. Sometimes, it means doing something that deeply aligns with your identity and values.

Conclusion

As a founder, business leader, executive assistant, or recruiter, your performance and satisfaction in your role depend not only on how hard you work but on how well you rest. True recovery is multi-dimensional. By embracing all seven types of rest—physical, mental, emotional, social, sensory, creative, and purposeful—you not only guard against burnout but also enhance your leadership, creativity, and resilience.

This isn’t just self-care; it’s strategic stamina.

The next time you feel exhausted, ask yourself: What kind of rest am I truly missing?