Why Sleep Isn’t Enough to Recover from Burnout

I’ve had my fair share of burnouts over the years, and each one took longer to recover from than the last. 

Through these experiences, I’ve learned some valuable lessons and understood why sleep isn’t the only thing you should focus on when trying to recover from a full burnout.

The thing is, we’re all pretty stubborn. 

We like to do things our own way, and when our routines are challenged, we resist, believing our way is the best way. But if we keep running into the same wall over and over, something has to change.

That’s exactly what happened to me. I’d work myself into a massive burnout, sleep, and then start the cycle all over again. It was literal insanity! 

I couldn’t understand why my recovery wasn’t working until I realized that it’s not just about getting enough sleep; it’s about making changes to our lives and routines to eliminate burnout at the root.

So yes, sleep is important, but it shouldn’t be the only focus.

If you’re reading this article, you’re probably struggling with exhaustion and wondering how to fix it once and for all. Keep reading because what I’m about to share with you will change how you view rest and exhaustion.

Understanding Burnout

Burnout is more than just feeling tired. 

According to The World Health Organization (WHO)

Burn-out is a syndrome conceptualized as resulting from chronic workplace stress that has not been successfully managed. It is characterized by three dimensions:
– feelings of energy depletion or exhaustion;
– increased mental distance from one’s job, or feelings of negativism or cynicism related to one’s job; and
– reduced professional efficacy.

This means burnout affects not only our physical state but also our mental and emotional well-being. It stems from chronic stress that hasn’t been properly addressed.

To break it down further: burnout is caused by chronic stress, which we all deal with daily. Whether it’s work, school, relationships, or even our own expectations, stress is a normal part of life. 

But when that stress becomes chronic and is mismanaged, it leads to burnout. And that’s why simply getting more sleep isn’t enough to recover from it.

Sleep doesn’t resolve stress—it only gives you a temporary break. 

Once you’re awake, the stress is still there, like a giant monster, reminding you that you haven’t dealt with it yet, and somehow it’s only getting bigger.

The Importance of Rest

Don’t get me wrong—sleep is crucial for our physical and mental health. 

Sleep allows our bodies to repair and recharge, giving our minds a chance to relax. But as you’ve probably gathered by now, there’s more to rest than just sleeping.

There are different types of rest you can incorporate into your day to help you feel more rejuvenated and improve your sleep at night. 

In my article The Exhaustion Epidemic: Why We’re Tired and How to Truly Rest, I explain how our outdated belief systems contribute to exhaustion and the various types of rest you should prioritize throughout the day.

It’s essential to first identify the kind of rest you need and then integrate it into your daily routine.

The Role of Sleep in Burnout Recovery

We all need sleep—every creature on this earth does. 

But I grew up hearing phrases like “sleep is the cousin of death” or “I’ll sleep when I’m dead.” The most shocking one I often heard was, “I don’t need sleep, it’s an inconvenience really.”

Here’s the thing: if you don’t give your body the time it needs to rest and recover from all the stress and demands you put on it, it will take the rest it needs in a very dramatic way. 

It will trigger body aches, drain your energy levels, and leave you so exhausted you can’t get out of bed. 

That’s what a full burnout feels like.

Drinking coffee or energy drinks to restart that energy bank after deletion will only make the eventual crash even worse. 

This is where sleep is non-negotiable. 

Your body needs it, and if you don’t allow it, it will take it by force.

You have to allow your body to rest.

There’s a saying you should add to your vocabulary. If you’ve never heard this saying before, allow me to introduce it to you: “Prevention is better than cure.”

There are always warning signs along the way—sometimes they scream at you—but you allow work-related stress and that never-ending to-do list to capture all your attention and because you allow it you become deaf to the vital things begging for your attention.

Recognizing the vital role of sleep is important, but understanding other forms of rest and how to incorporate them into your life is essential for true burnout recovery to happen.

Beyond Sleep: Strategies for Comprehensive Burnout Recovery

Stress Management Techniques

Remember when I mentioned that burnout is caused by chronic stress? 

Well, managing that stress will lower your chances of experiencing a full burnout.

Setting Boundaries

One major reason we experience burnout is that we don’t set boundaries. 

We say yes to every task and responsibility without considering our own limits or well-being. We work long hours, sometimes overtime, because we see no other way to survive or thrive in a world where the cost of living keeps rising.

That’s honestly understandable but think about this, when you can’t physically show up how you’re supposed to show up according to your work demands, what happens next?

You get labeled as someone who can’t handle pressure, when in reality, you’ve pushed yourself beyond your limits. Or worse, you get replaced by someone who knows how to set boundaries and can handle the workload efficiently.

No matter the situation, your well-being should be your top priority—not your family, not your kids, and certainly not your spouse. 

You can’t effectively help others if you don’t first help yourself.

Time Management

In our always-on, chaotic world, it’s easy to get swept up in the fast pace of everything. 

We’re consumed by notifications, emails, meetings, and social events we don’t want to miss out on—all while juggling family obligations.

We’ve learned to believe that if we’re not productive every minute of the day, we’re wasting our lives.

Please, stop!

Life is about balance. 

There’s a time for work and a time for rest—not a time to work all day, sleep for three or four hours, and wake up in a panic because you’ve overslept and missed multiple deadlines.

Relax. 

Everything always works out.

Recently, I’ve felt like I haven’t been doing enough. 

My social media presence needs to be more consistent, my YouTube channel should return to a weekly schedule, and I must get all these things done. 

But my body had other ideas. Every time I tried to push through, I made zero progress because, mentally, I wasn’t present.

So I gave in and allowed my body to rest.

Normally, I don’t watch TV much because it’s a time vacuum, but I decided to binge-watch all three seasons of the Netflix series called A Discovery of Witches and I’m glad I did. 

I also finished reading The Impossible Brightness by Jessica Bryant Klagmann, which gave me a sense of accomplishment.

Nothing on my to-do list got checked off, but it didn’t matter. 

Once I allowed myself to relax, ideas started flowing, and I had bursts of energy to tackle specific tasks immediately.

When you allow your body to rest and relax, everything starts to fall into place.

Healthy Lifestyle Choices

Doing the same things over and over, expecting different results, is not just the definition of insanity—it’s a sign that your way of life needs an upgrade.

Incorporating healthier choices into your lifestyle takes work, and it’s not easy, especially when you’re challenging long-held routines that have become unconscious reflexes. 

The best way to start is by making small adjustments, gradually replacing toxic routines with healthier ones.

You should also never be ashamed of the fact that you may not know what a healthier choice looks like, 

We all grew up with beliefs and routines passed down by our parents or guardians, and their way might not be the best.

Stepping out and seeking the information to learn what a healthy lifestyle is and how to incorporate it into your life will sometimes be a lonely road but there are resources you can utilize to make that journey a lot more enjoyable.

I grew up around vegetarians and learned that what you eat affects everything—from how you think to how you feel. 

I was also very active in sports and I noticed that whenever I wasn’t playing sports, my grades would drop, even though I was more present in class. 

That experience taught me how important movement is. 

I also realized that being more active reduced the pain I usually felt at the start of my menstrual cycle.

Because of these experiences, I learned that an active lifestyle is what works best for me.

Creating a lifestyle that works in alignment with your goals allows you to have more control over your life and the direction it takes.

A few lifestyle changes you can make include:

• Incorporating exercise (but only activities you enjoy—don’t force yourself to run if you dislike it)
• Choosing plant based, natural foods to eat instead of something out of a bag
• Developing a self-care routine to help you recover when you’re feeling off
• Staying hydrated and drinking enough water
• Prioritizing rest

Remember, changing your lifestyle is a process, and it will take time to fully incorporate healthier more beneficial choices..

Be patient with yourself and celebrate your progress along the way.

Build Support Networks

If you think you’re the only one dealing with exhaustion, take a closer look at your friends, family, and even the people you work with. 

Notice their movements, their words, and what they do when they think no one is watching. 

We’re all exhausted!

Talk to someone about how they physically feel, and they’ll tell you. Since you’re improving your knowledge about rest, share what you’ve learned with them.

 When we teach something, we learn it again from a new perspective. 

Sharing what you’ve learned could help build a support group where people feel safe opening up about the stressors in their lives.

But, and this is crucial—DO NOT take on their burdens. Set clear boundaries on what you will and will not do. You’re NOT there to solve everyone else’s problems.

Also, remember to share your own stories, not just listen. 

Releasing the things that have been stressing you for way too long is just as important. 

If you’re not much of a people person, think about your best friend—surely you can be vulnerable with them. If not, maybe they’re not really your best friend after all, right?

Opening up and talking about what’s stressing us out is a process, but having a support network or a close friend will make it easier. 

Having someone who listens without judgment is crucial for our mental well-being, so reach out, start a conversation, and begin building your own support network.

Seek Professional Help and Therapy

Sometimes your support group won’t have all the answers, or they might not even know the right questions to ask. 

It’s okay and also encouraged to seek professional help from a therapist who can provide tools and techniques for coping with stress and exhaustion.

It takes courage to recognize that you need assistance, and if the thought has ever crossed your mind even once, you should go for it. 

Therapy provides a safe space to explore your thoughts and emotions without judgment. It also allows you to gain insight into patterns of behavior, thoughts, and beliefs that may be contributing to your stress and burnout.

How To Recover From Burnout

Burnout is a complex issue that requires a multi-faceted solution. 

While sleep is crucial, again, it’s not the only answer. 

Recovering from burnout requires patience, self-care, and a willingness to make lifestyle changes.

Everything in your life is connected. 

Instead of viewing your burnout recovery as a separate part of your life, integrate it into your daily routine. 

Take care of yourself, both mentally and physically, and remember that recovery from burnout is a long term process.

With determination and self-care, you can not only overcome it but prevent it entirely.  

So take a deep breath, relax, and start making small changes toward a healthier lifestyle today.

If you’ve faced burnout or are currently struggling with it, I’d love to hear your story. 

Share your experiences in the comments below, and if you’re looking for more tips on rest and recovery, sign up for my free newsletter here.

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