The Power of Deep Rest: Why Your Holiday Might Be Making You More Tired

What if your holiday is leaving you just as exhausted as work, only with better photos?

Years ago, I went to Prague for a long weekend with a friend. We packed in everything we could: sightseeing from morning till night, late dinners, wandering through beautiful streets until we dropped into bed. It was a brilliant trip… and we came home completely shattered.

It was a wonderful adventure, but it certainly wasn’t restful.

And I’ve come to realise that this is more common than we think. Many of us treat holidays like a different kind of productivity: a checklist of places to visit, things to experience, memories to create. But somewhere along the way, we forget to actually rest.

As I speak with clients, particularly senior leaders, aquestion often comes up:

“How do I properly switch off?”

Maybe That’s Not the Right Question

Because for many high-performing professionals, switching off entirely just isn’t realistic.

Even on holiday, part of your mind may stay tuned to work: the unresolved decision, the team challenge, the inbox that never quite empties.

So instead of asking “How do I switch off?”, perhaps the better question is:

“How can I truly rest, even if some stress is still in the background?”

Sleep Isn’t Enough, Your Body Needs More

We often assume that rest means sleep. And yes, sleep is vital. But increasingly, research is showing that true rest requires more than a good night’s sleep.

A 2024 study by Crosswell et al talks about the concept of “deep rest”: a physical, psychological, and cellular state in which the body shuts down the stress response and shifts into healing mode [¹].

This isn't just about feeling a bit better after lunch with a friend or a walk in the sunshine. Deep rest allows your nervous system to return to safety so your body can actually repair.

What Deep Rest Actually Does

When you access deep rest, several powerful processes begin:

  • The nervous system calms

  • Inflammation decreases

  • Damaged or “old” cells are cleared out

  • Digestion improves

  • Sleep quality improves

  • Cognitive clarity increases

  • Biological ageing slows (one of my favourite side effects!)

The Crosswell et al. model shows how practices like slow breathing, prayer, meditation, and certain body-based techniques shift us into the parasympathetic state that is the one responsible for rest, healing, and renewal.

It’s not just about feeling calm in the moment. It’s about protecting your long-term health and resilience.

You Don’t Have to Meditate (But You Do Have to Slow Down)

Not everyone is drawn to meditation or yoga. The good news? You don’t need either to access deep rest.

What matters most is creating a sense of internal safety and relaxation by telling your nervous system that it’s OK to let go. You can get there through simple things like:

  • Gentle walks in nature (especially away from screens)

  • Sitting quietly by water or in a park or in the mountains

  • Breathing out fully and slowly

  • Lying still and relaxing each muscle in turn

The common thread? Deliberate slowing down.

Ask Yourself: Is This Rest or Just Distraction?

It’s easy to confuse entertainment, stimulation or escape with actual rest.

Some signs you may be missing deep rest:

  • You return from breaks still feeling tired

  • You feel constantly anxious or overstimulated

  • Sleep or digestion feels disrupted

  • You find it hard to sit still, even when you want to

Make Deep Rest a Daily Habit and Not Just a Holiday Bonus

The good news? Deep rest doesn’t require hours of free time or dramatic lifestyle changes.

Just a few minutes a day of quiet, slowness and intentional breathing can begin to unwind chronic stress and support repair.

This holiday, yes: enjoy the stimulation, the connection, the new experiences. But also, carve out some time to simply be still. To breathe. To let your body recalibrate.

So don’t just think of rest as a reward. Treat it as a daily practice and one that supports your wellbeing and performance.

Because in a world that constantly asks more of you, deep rest might just be your strategic advantage.

Reference

Crosswell, A. D., Mayer, S. E., Whitehurst, L. N., Picard, M., Zebarjadian, S., & Epel, E. S. (2024). Deep rest: An integrative model of how contemplative practices combat stress and enhance the body’s restorative capacity. Psychological Review, 131(1), 247–270. https://doi.org/10.1037/rev0000453

Ann Collins