On The Verge Of Burnout? How To Prioritize Rest Before It's Too Late

Being a high-achiever isn't easy. Between keeping up with career responsibilities, a bustling social life, and well-being goals, sometimes one key aspect gets overlooked: sleep. 

Without proper rest and recovery, this constant go-go-go mentality can lead to burnout. You may be experiencing burnout if you have feelings of fatigue, brain fog, overwhelm, and even physical symptoms like back pain and muscle tension. Unfortunately, burnout is a very real problem, with most Americans saying they experienced symptoms of stress and burnout last year. Clearly, it's more important than ever that folks create space for much-needed rest. 

While creating space for recovery is about carving out time, it's also about the physical space: The environments we surround ourselves in can help improve our ability to relax and, ultimately, sleep. 

Everyone needs a place to unwind at the end of the day. Crafting a comforting atmosphere will signal to your mind that you're in a safe space to relax. It will also give your body the support it needs during sleep, so you can wake up refreshed and focused. 

The most important place to start is your bed, as research shows that finding the right mattress for your needs can improve sleep quality. 

A literature review of 39 studies found that mattress quality and type can influence back pain1, for example. 

Another study found that when researchers updated the study participants' old bedding systems (on average the beds were 9.5 years old) to new mattresses, they experienced positive overall changes to their sleep quality2—including lower perceived stress. 

Environmental noise (things like traffic or even things happening elsewhere in the home) can impact REM cycle and cause sleep disturbances3. While we can't always control what's happening around us, there are ways to block sound from disrupting your sleep. 

For example, sound-absorbing curtains can soften sounds in the home—making an environment more peaceful. 

As part of the circadian rhythm, body temperatures start to lower4 leading up to sleep. Research shows that we can encourage (or hinder) this through environmental temperature. 

For example, one study found that a too warm environment due to bedding and external temperatures increases wakefulness and decreases the time spent in REM5. 

Research shows that a messy and cluttered bedroom can impact how long it takes to fall asleep as well as your overall sleep quality.

But sometimes cleaning itself can feel like another item on a too-long to-do list. 

Light is very important for optimizing circadian rhythm. For example, it's a good idea to get a few minutes of blue light in the morning6 to start the day—but in the evening, it's time to think about warm lighting7. 

Warm lighting signals to the brain that it's time to rest. In the bedroom, opt for warmer-toned light bulbs and use a small bedside lamp while in bed to avoid bright overhead lighting. 

If you're struggling with falling and staying asleep, it may come down to your internal air quality. Indoor air pollution can be a real problem, and a systematic review found that poor air quality is linked to worsened sleep quality9 in both adults and kids.