Why rest matters for people building busy lives

"Sleep is for the weak." "I'll rest when I'm rich." "No days off." "Hustle harder."

If you spend time on social media, you've seen these messages. They're especially popular among young entrepreneurs, students and anyone trying to build something big. And in many African contexts — where opportunities feel scarce and families depend on you — the pressure to work non-stop is very real.

But here's what science says: people who never rest don't achieve more. They often achieve less — and pay for it with their health, relationships and creativity.

Why does rest matter so much for people building busy lives, and how can you rest without feeling guilty?

The myth of the tireless hustler

Many success stories celebrate people who "worked 18 hours a day." What they often don't mention is the burnout, the health problems, the broken relationships, or the fact that much of those 18 hours was not productive.

Research on work hours suggests that productivity doesn't keep rising with more hours. Economist John Pencavel of Stanford University studied historical data from munitions workers and found that output per hour fell sharply when weekly hours went above about 50. Beyond around 55 hours, extra hours added little — some workers produced almost the same with 70 hours as with 55.

In other words: after a certain point, you're just tired, not productive.

Working 55 hours or more per week is associated with an estimated 35% higher risk of stroke and 17% higher risk of dying from heart disease, compared with 35–40 hours. (WHO & ILO, 2021) Long hours don't just tire you out — they can seriously harm your health.

What happens when you don't rest

Short-term effects:

• Poor concentration and memory.
• More mistakes and accidents.
• Irritability and conflict.
• Weaker immune system (you catch colds more easily).
• Poor decision-making.

Long-term effects:

• Burnout: emotional exhaustion, cynicism and feeling ineffective. WHO recognises burnout as an "occupational phenomenon" in its International Classification of Diseases (ICD-11).
• Higher risk of heart disease, stroke, diabetes and depression.
• Damaged relationships.

Joke break: A young founder bragged that he slept only four hours a night. His colleague replied, "We can tell. Yesterday you replied to a client's email with 'Thanks, Mum.'"

Sleep: the most underrated performance tool

Sleep isn't wasted time. During sleep, your brain:

• Stores memories and learning.
• Clears waste products that build up during the day.
• Regulates emotions.
• Restores energy.

How much sleep do people need?

(Recommendations from the American Academy of Sleep Medicine and the US CDC.)

• Teenagers (13–18): 8–10 hours.
• Adults (18–60): 7 or more hours.

Many people get much less. Students revising all night, entrepreneurs answering messages at 1 a.m., workers with long commutes and early starts.

Sleep researcher Matthew Walker, author of "Why We Sleep," argues that sleep is one of the most powerful things we can do for our brain and body health. While some of his specific claims have been debated by other scientists, the core message — that most people need 7+ hours — is widely supported.

Rest is more than sleep

Rest comes in different forms:

• Physical rest: sleep, naps, lying down, stretching.
• Mental rest: breaks from concentration, quiet time, walks.
• Social rest: time with people who energise you (and time away from those who drain you).
• Digital rest: time away from phones and notifications.
• Creative rest: enjoying art, music, nature.
• Spiritual rest: prayer, meditation, reflection, community worship.

Many people sleep enough but never get mental or digital rest. They go from work to scrolling to work again.

Rest makes you more creative

Many great ideas arrive when people are not "working." In the shower, on a walk, while falling asleep. Scientists call this the "incubation" effect: when you step away from a problem, your mind keeps working on it in the background.

A 2014 Stanford study by Marily Oppezzo and Daniel Schwartz found that walking increased creative idea generation compared with sitting — by around 60% in some tests.

For builders, founders, artists and students, rest isn't a break from creativity. It's part of the creative process.

"Almost everything will work again if you unplug it for a few minutes, including you." — Anne Lamott, writer

Why rest feels hard in Africa's busy lives

Rest can feel like a luxury when:

• You support extended family financially.
• Your business depends on you alone.
• Jobs are insecure, so you're afraid to slow down.
• Long commutes and traffic eat your time.
• Power cuts force you to work when electricity is available.
• Social obligations (weddings, funerals, ceremonies) fill weekends.

These pressures are real. The goal isn't to ignore them, but to build rest into life in realistic ways.

Practical ways to rest (even when you're busy)

• Protect your sleep
• Aim for a regular bedtime and wake-up time.
• Stop screens 30–60 minutes before sleep.
• Keep your phone away from your bed, or on silent.
• Avoid heavy meals, caffeine and energy drinks late in the day.

• Take micro-breaks
• Every 60–90 minutes, stand up, stretch, walk, drink water.
• Look at something far away to rest your eyes.

Work in focused blocks (for example, 90 minutes) with notifications off, then rest. Focused work plus real breaks often beats all-day distracted work.

• Try "deep work" blocks

Tell customers when you're available. "We reply to messages 8 a.m.–7 p.m." Use WhatsApp Business away messages. See Digital tools that help small businesses stay organised.

• Set business hours

No work messages. Rest, family, faith, nature, hobbies. Many religious traditions have a day of rest for a reason.

• Take one real day off each week

You don't have to do everything. Train someone. Share tasks. Build a team. See How to build a business with your community.

• Delegate

Walking, dancing, football, cycling. Physical activity reduces stress and improves sleep.

• Move your body

If you feel constantly exhausted, anxious or hopeless, talk to a friend, family member, religious leader or health professional.

• Talk to someone

Signs you need more rest

• You're always tired, even after sleeping.
• You get sick often.
• You're irritable with people you love.
• You feel you're working hard but achieving little.
• Things you used to enjoy feel like chores.
• You feel cynical or hopeless about your work.

These can be signs of burnout or other health issues. It's worth talking to a health professional. See A simple guide to asking better questions at a clinic.

Rest for activists and community builders

People who work for others — community organisers, health workers, teachers, activists — often feel guilty resting. "People need me."

But exhausted helpers make mistakes, lose patience and eventually quit. Taking care of yourself is how you keep taking care of others. As the famous saying goes: "You can't pour from an empty cup."

Read about the daily life of a community organiser in A day with a community organiser in Cotonou.

Rest for students

Students often sacrifice sleep before exams. But research shows sleep helps store memories. Studying all night can actually make exam performance worse.

Better:

• Study in shorter sessions over many days.
• Sleep well, especially the night before an exam.
• Take breaks and move.
• Eat properly.

See How young people can care for their well-being.

An illustrative story: the tailor who learned to close on Sundays

Consider an illustrative tailor in Cotonou we'll call Gildas (illustrative). For years, he worked seven days a week, often until midnight, especially before holidays. He was proud of never refusing an order.

Then he started making mistakes: wrong measurements, missed deadlines, arguments with apprentices. One evening, he fell asleep at his machine and scarred his hand.

He decided to change. He closed on Sundays, stopped taking orders after 7 p.m. and trained an apprentice to handle hems and buttons. He also told customers clearly: "Orders for Christmas close on 10 December."

To his surprise, he didn't lose customers. His work improved, his deadlines became reliable, and customers started recommending him more. He even had time to watch his son play football on Sundays.

Rest didn't slow his business. It saved it.

Rest is part of the work

Building a business, a career, a community project or a future is a marathon, not a sprint. And marathon runners don't win by never stopping to breathe. They win by pacing themselves.

So tonight, put the phone down a little earlier. Tomorrow, take a real lunch break. This week, take a day off. Your future self — and your work — will be better for it.

Keep reading: How schools can talk about mental well-being, What young workers want from their first job, and our Health & Well-being section.

Questions

Why is rest important?

Rest improves concentration, memory, mood, creativity and immune health, and reduces the risk of burnout and serious illness.

How many hours of sleep do adults need?

Most adults need at least 7 hours per night; teenagers need 8–10 hours.

What is burnout?

WHO describes burnout as a result of chronic workplace stress that hasn't been successfully managed, with exhaustion, cynicism and reduced effectiveness.