Sleep, Recovery, and the Rhythm We Ignore…

GOD created, rested & Blessed

After six days of forming the world and everything in it, God stepped back and looked at what He had made—and it was excellent in every way. With creation complete, He did something unexpected: He rested. Not because He was tired, and not because anything was left unfinished, but to establish a rhythm. In Genesis 1:31, we’re told that everything was complete and good. Then in Genesis 2:2–3, God ceases from His work, blesses the seventh day, and sets it apart as holy. The pattern is clear: work is meaningful, but so is rest.

So if rest is built into the very structure of creation, why do we ignore it? Why do we push ourselves to exhaustion, wearing burnout like a badge of honour?

In this article, we’ll explore why sleep/rest isn’t a luxury it’s a design and how following that pattern can improve not just our spiritual lives, but our health, clarity, and longevity. 

Sleep is the HACK that No one Respects!!

Many times, I get asked about training for weight loss.

People expect me to talk about workouts, calories, or programs.

But my first question is always the same: “What’s your sleep like?”

And almost every time, I get the same reaction— That slight pause…
That “ahh… why are you asking me that?” look… Followed by: “Yeah… not great.” And then usually an excuse. But the reason I ask is simple:

If you’re not sleeping, you’re not recovering.

And if you’re not recovering, your body isn’t functioning the way it should—no matter how hard you’re training or working.

Sleep is the hack no one respects. Not because it doesn’t work—but because it’s not exciting. It’s not flashy. It doesn’t feel like effort.

But it’s one of the most powerful things you can get right. What we need to understand is this:

During sleep, your body goes into recovery mode.

Muscles repair from the stress of training and daily life. The aches from being on your feet all day, the soreness from workouts—this is when your body restores itself. Your brain resets, improving focus, memory, and mood. Your hormones rebalance-regulating energy, stress, and hunger. When sleep is cut short, all of that is disrupted. Which means no matter how hard you’re working… you’re progress is slowed because you are never fully recovered. I know this because I’ve been on both sides of it. I’ve tried to survive on less sleep—telling myself I’d be fine, pushing through, ignoring the signs, I paid for it: Low energy, poor focus, and slower progress. On the flip side when I prioritise rest everything changed: I function better, think clearer, perform at a higher level. When I explain this, I hear the same two responses: “I’ll catch up on the weekend.” Or worse: “I’ll sleep when I’m dead.” Now I know that second one is bravado—but it reveals something deeper. It shows how little we respect something we desperately need. Because biblically, sleep isn’t weakness—it’s a gift.

Psalms 127:2 “He grants sleep to those he loves.” And from the very beginning: Genesis 2:2–3 Shows that God built rest into creation.

So, the real question is: If God designed rest into life—who are we to remove it? In my previous article ‘Is It Scriptural to Focus on Physical Health?’ I spoke about stewardship of the body - part of that stewardship is rest. Here are 5 things you can do to help with this facet of stewardship…

1. Set a consistent sleep time (and Stick to it)

Your body doesn’t like the guesswork nature of random sleep times. Going to bed at a certain time trains your circadian rhythm.

2. Cut Screens Before Bed

To be honest I struggle with this one at times – especially as I am self-employed, I sometimes answer messages when really, I should be winding down and getting ready for bed. Screens actually increase awake time - phones, tablets, and TVs keep your brain switched on. Blue light delays sleep and scrolling keeps your mind active. To manage this, switch off screens at least 30–60 minutes before bed.

3. Create a Wind-Down Routine

You don’t go from 100 to zero instantly—your body and your mind need time to transition. Many people have a routine of:

work → phone → bed → struggle to sleep → Struggle to wake up.

The better approach:
Have a consistent 20 - 30 minute wind-down routine before sleep. slow things down, dim lights, reduce noise. Stretching helps muscles relax, read a bible verse (to fortify the mind), Pray (thanking God For the day that has just passed)

4. Control your environment

Your room should help you sleep, not fight against it. Keep it cool (this improves Sleep quality), keep it dark, keep it quiet. All of these together help to optimise your circadian rhythm and melatonin production.

5. Respect sleep like you respect work

This is where the real mindset shift happens, because, as mentioned earlier, sleep isn’t that important to most people—at least not in how they live. Psalms 127:2 “He grants sleep to those he loves.” And when God gives a gift, it doesn’t come with regret or burden—it brings good. So the next time you’re tempted to cut your sleep short, remember: You’re not just skipping rest, you’re neglecting something God designed for you.

Finally, the same way you show up for work, training, and your responsibilities… you need to show up for rest too. So yes — Respect the ZZZs.

Until next time:
Train hard. Eat right. Rest well.