A 21 Day Rest Challenge: Easy Ways to Benefit Your Body and Mind
If you had to describe your typical week in one word, would "rested" make the list?
For most women in midlife and beyond, the answer is no. Between career, caregiving, hormonal shifts, and the mental load of life, rest tends to get ignored.
And let’s be real. In our society, rest isn’t highly praised or prioritized. We’re surrounded by messages of going harder, getting more done, and consuming more content. But if we’re not intentional about how we rest and make it a consistent practice, burnout and negative effects on our well-being are inevitable.
Why Rest Matters in Midlife and Beyond
Rest has always mattered, but in midlife and beyond, it's harder to disregard the effects of allowing it to fall to the bottom of your priority list.
Your stress response is more sensitive. Hormonal shifts during perimenopause can affect how your body's stress-response system regulates itself, making some women more sensitive to stress during this transition. Without consistent and adequate rest, your stress can become chronic and wreak havoc on your health.
Recovery takes longer. Whether it's a hard workout, a long week, or a poor night's sleep, your body simply doesn't bounce back as quickly as it did in earlier decades. Rest is how you foster recovery.
Sleep and rest are connected, but not identical. You can get eight hours of sleep and still feel depleted if your days never include any downtime. Quality rest during waking hours can improve the quality of your sleep at night.
Chronic under-resting shows up physically and mentally. Persistent fatigue, tension, brain fog, irritability, and even changes in appetite can all be signs that your body and mind are asking for a break.
The takeaway? Rest isn't an indulgent luxury. It's healthy self-care!
What Counts as Rest (Hint: It's More Than Sleep)
One reason rest falls by the wayside is that we tend to think of it too narrowly. Sleep, a vacation, or collapsing on the couch at the end of a day easily come to mind. Rest can be so much more than that! Have you ever thought of these types of rest?
Physical rest — gentle movement, stretching, a slow walk, or not pushing your body to perform
Mental rest — stepping away from decision-making, screens, or problem-solving
Sensory rest — dimming lights, reducing noise, or putting your phone away
Social rest — quiet time alone, without the effort of engaging with others
Creative rest — noticing beauty, being in nature, or doing something creative with no goal attached
Incorporate different kinds of rest into your days, and it becomes far easier to make it a consistent habit.
Simple Ways to Rest Every Day
You don't need a free weekend or an hours-long commitment to feel the benefits of rest. Small, consistent moments of rest throughout your week add up. Try weaving in a few of these that take minutes, not hours:
Go to bed 15 minutes earlier than usual
Take a 10-minute walk after a meal
Sit quietly and listen to the birds (or any sound in nature)
Turn pages of a book or magazine instead of reaching for a screen
Give yourself a 5-minute window to stretch muscles that feel tight
None of these require extra time in your day so much as a shift in how you spend the time you already have.
How Prioritizing Rest Boosts Your Quality of Life
When rest becomes a consistent practice rather than an occasional afterthought, the effects ripple through your life.
Your mood stabilizes. Adequate rest supports emotional regulation, so you're less reactive and more even-keeled.
Your energy improves. Rest replenishes the reserves that stress and daily demands deplete.
Your relationships benefit. A rested version of you shows up with more patience and presence for the people you love.
Your resilience grows. Regular rest builds a buffer, so everyday stressors feel more manageable instead of overwhelming.
Your overall quality of life rises. Rest is part of what makes a full, vibrant life sustainable.
A well-rested you is a better you. Consistent rest contributes to the kind of life you want to live!
Try the ‘21 Days of Rest Challenge’
Building a new habit or practice is easier when you start small and make it fun. That's why I created a ‘21 Days of Rest Challenge’ for you!
The challenge helps you explore easy ways to rest. Each day, choose a way to rest and complete it. Cross off all 21 boxes to experience the difference consistent rest makes for you.
Download your free ‘21 Days of Rest Challenge’ here.
I’d love to hear from you! What’s your favorite way to rest during the ‘21 Days of Rest Challenge’? Comment or send me an email at karli@flipsideofmidlife.com.
xo Karli
Rest Is a Practice Worth Investing In
Reading about rest is one thing. Immersing in it is another.
Rest on a deeper level with a Private Retreat at Casita Serena. Choose a 2-, 3-, or 4-night stay designed to help you decompress, destress, and reconnect with yourself. Includes guided wellness sessions and plenty of space to simply be.
Imagine time that feels restful and rejuvenating with no to-do lists or anyone needing something from you. Visit my private retreats page to learn more, then book a no-cost consultation to talk with me about it.
The purpose of this post is to provide information and education (& hopefully some entertainment!). I am not a medical, mental health, or financial professional, so please do not interpret my words as the direction of a doctor, therapist, or financial planner.
I know you're smart and will ALWAYS consult with your physician or another appropriate, accredited professional before implementing any changes to your diet, medication, lifestyle, exercise or supplement regimen, health practices, or investments. After all, you're here to live well, right??
Seriously - consult with your healthcare or financial team and assess your own risk. Verify what you find on the internet. I care about you!
