Not getting enough rest can increase your risk of death; learn about the benefits of taking a vacation.

Increasingly, science supports what many ignore: taking vacations improves health and can prevent long-term illnesses . Disconnecting from work allows the body and mind to rest, reduce stress, and regain balance. Yet, in Colombia, many people continue to postpone this right, despite the physical and emotional signs that warn of burnout.

A study from the University of Helsinki found that not getting enough rest can increase the risk of death. The study, which followed 1,222 executives with cardiovascular risk factors for 40 years, showed that those who took three weeks or less of vacation per year were 37% more likely to die than those who took longer breaks. According to the researchers, working hard and resting too little generates stress and makes healthy habits useless. Although it's not always possible to take a long vacation, a short break is recommended and can make a difference.

Research has shown that vacations reduce the risk of heart disease. A nine-year study from the University of Pittsburgh found that people who didn't take a vacation annually had a 32% higher risk of dying from a heart attack and a 21% higher risk of dying from any other disease.

Our brains need breaks to function properly. When we rest, we give them space to think more clearly and allow new ideas to emerge. Often, the best ideas come when we step away from work and let our minds wander, such as by taking a walk, showering, or doing something else. In fact, studies have shown that up to 40% of creative ideas are born during moments of rest.

One of the most well-known benefits of rest is the reduction in cortisol levels, the so-called "stress hormone." During vacation, this substance decreases and remains at optimal levels, supporting functions such as sleep, memory, and the immune system. When cortisol levels remain high for a long time (chronic hypercortisolism), they can trigger serious health problems, such as hypertension, diabetes, and mental health issues, among others.

A study from the University of Wisconsin, which analyzed 1,500 women, concluded that those who took vacations twice a year had a lower risk of suffering from depression compared to those who did so only every two years.

Rest also boosts work performance. An Ernst & Young study showed that for every ten additional hours of vacation, employees' annual performance reviews improved by 8%. Furthermore, those who took regular breaks showed greater company loyalty.

In 2013, Harvard Business Review, along with Tony Schwartz (CEO of The Energy Project), analyzed more than 12,000 professionals and found that productivity and satisfaction increased when four basic needs were met: physical (recharging), emotional (feeling valued), mental (freedom to focus), and spiritual (doing what you enjoy with a sense of purpose).

Planning a vacation can be as satisfying as actually taking it. According to research published in Applied Research in Quality of Life, just planning a trip increases happiness levels up to eight weeks before departure. The anticipation of a vacation already generates well-being.

Marta Grañó Calvete, a professor at OBS Business School, an institution belonging to Planeta Formación y Universidades, explains that work fatigue manifests itself in symptoms such as physical and mental exhaustion, irritability, and lack of motivation. “Vacations are not only a well-deserved break, but also an effective solution for recovering from physical and mental exhaustion, allowing the mind to rest, regain energy, and strengthen mental health,” she says.

Increased irritability and cynicism: What was previously tolerable now becomes annoying, and a negative attitude toward everything emerges.

Small mistakes and forgetfulness: Frequent mistakes like losing keys, sending the wrong emails, or forgetting appointments are signs of an overworked mind.

Loss of enjoyment: Once pleasurable activities (hobbies, favorite foods, outings) no longer generate excitement.

Unexplained physical symptoms such as headaches, digestive discomfort, muscle tension, or repeated colds can be caused by stress.

Social isolation: Avoiding social gatherings or preferring to remain secluded, even if you previously enjoyed the company, can indicate emotional exhaustion.

Given this evidence, Marta Grañó concludes clearly: "It's not just about disconnecting, but about recharging, renewing, and returning with more energy. Vacations are an investment in our health, creativity, and happiness—key elements for living better and working more effectively."

Although the workday in Colombia is being reduced by law, the country remains among those with the longest working hours in the world, within the Organization for Economic Cooperation and Development (OECD).

In fact, according to a report by the International Labor Organization (ILO), the country ranks 13th in the world in working hours, with an average of 46.6 hours per week, exceeding the global average of 43.9.

Although workers are entitled to 15 working days of paid vacation for each year worked, which must be taken within the following year, a study by the international platform Picodi reveals that 40% would be willing to work even during that period. This is worrying, as not taking time off increases stress, affects health, and reduces productivity.