Why is rest important for mental resilience?

Rest supports emotional regulation, cognitive performance and physical recovery. Quality sleep and downtime reduce stress hormones and improve decision-making.

What is a simple UK-friendly sleep routine?

Keep consistent bed and wake times and aim for ~8 hours. Power down before bed and create a dark, quiet environment for deeper sleep.

What is the 3-2-1 rule for better sleep?

Stop eating 3 hours before bed, stop drinking 2 hours before bed and stop screens 1 hour before bed to improve melatonin and sleep quality.

What counts as active rest?

Low-effort, restorative activities such as gentle yoga, breathing, stretching or slow nature walks that help you reset without overexertion.

How do strategic breaks improve focus?

Short, regular breaks reduce mental fatigue, lower stress and refresh attention, leading to clearer thinking and better decisions.

Should I schedule unplug time?

Yes. Plan ‘no-tech’ blocks or days to fully recharge. Intentional downtime restores energy and prevents burnout.

Military Mindset

How to Use Rest and Recovery to Build Mental Resilience: Mission 3/10

Sam Kinsey-Briggs

Sep 24

3 min read

10

35

1

Mission 3: Recharge for the Next Operation – Rest & Recovery

Welcome to Mission 3 in the Mental Fitness Battlebox series from ACSIS Life Coaching. We've covered momentum and nutrition. Now we turn to rest and recovery.

Often overlooked, this element is essential for sustainable resilience.

In the military, rest isn’t passive. It’s a deliberate part of preparation. It clears the fog, restores energy, and builds capacity for the next challenge. In everyday life, rest plays the same role.

Why Is Rest So Important for Mental Resilience?

Rest is more than sleep. It’s recovery in every form: physical, emotional, and cognitive. Sleep helps the brain process emotions and store memories. Downtime replenishes energy and lowers stress levels.

According to the American Psychological Association, poor sleep increases the risk of PTSD, depression, and anxiety by 50% (American Psychological Association, 2022).

Rest Supports:

Emotional Regulation

Quality sleep steadies emotions and improves stress response.

Cognitive Performance

Breaks and rest periods enhance decision-making and memory.

Physical Recovery

Muscles and energy systems rebuild during rest, supporting overall stamina.

Tactical Strategies for Rest and Recovery

Being intentional about recovery means designing rest into your rhythm. Here are simple but powerful strategies:

Build a Sleep Routine

Go to bed and wake up at consistent times. This helps your body maintain a stable sleep-wake cycle. For Sam, she knows, 8 hours minimum and bedtime around 9pm as she likes early mornings and gets more done with an early start.

Power Down

Limit screens 1–2 hours before bed. Blue light disrupts melatonin, your sleep hormone. The 3-2-1 rule for some of clients has helped them significantly: last meal/food at least 3 hours before bed, last drink at least 2 hours before bed and no screen (laptop, TV, phone etc) 1 hour before bed. Just remember: 3-2-1.

Embrace Active Rest

Engage in low-effort, restorative activities like gentle yoga, meditation, or slow nature walks.

Use Strategic Breaks

Take short breaks during the day. Step away from screens. Breathe. Reset.

Plan Unplug Time

Schedule intentional rest days. Give yourself permission to step back, fully. Sam often has no tech days or no tech weekends. Great to relax and force the body and brain to recharge.

Rest in Action: A Personal Reflection from Sam

Rest and recovery for mental resilience is not a luxury; it’s a necessity for long-term resilience. This is a lesson close to home for me, Sam Kinsey-Briggs, co-founder of ACSIS Life Coaching, "as I transition from military service to running ACSIS full-time in 2026. To ensure readiness for this next chapter, I am planning intentional downtime to recharge and refocus, proving that even the most mission-driven leaders need rest to sustain success. I’m excited and passionate about the business, but equally know how important rest & recovery is."

Intentional rest isn’t a retreat. It’s a way to show up fully for what comes next.

Recovery gives clarity. It creates space to think, feel, and grow.

Rest and the Resilience Agenda: rest and recovery for mental resilience

At ACSIS Life Coaching, we understand that rest is as vital to resilience as action. This aligns with the principles of the Resilience Agenda, which emphasises balance and recovery as key components of mental fitness. Explore their resources for more strategies on integrating rest into your life.

You don’t have to earn rest. You just have to allow it.