Do you sometimes still feel tired when you wake up in the morning? Where does morning fatigue come from, even though you slept for 8 hours at night? Maybe the reason is that you haven't been using other ways of resting properly.
4 types of rest:
- physical rest,
- sensory vacation,
- mental rest,
- emotional vacation.
Why rest?
We've all probably experienced this, that if we haven't had enough rest, we get irritated more easily and can feel really bad. Getting enough rest is crucial. When we get enough rest, it:
- improves memory,
- helps to learn,
- reduces inflammation in the body,
- helps increase attention,
- helps to stay physically fit,
- reduces stress,
- lowers the chance of developing depression,
- supports heart health.
How to rest?
Physical rest
This includes any kind of physical relaxation, such as sleeping, lying down, sitting, or napping.
NSF (National Sleep Foundation) estimates that nearly 30 million adults experience occasional sleep disturbances. Two in five adults also report that they regularly sleep less than seven hours a night. Sleep problems can lead to health problems such as cardiovascular disease, diabetes, and obesity. Sleeping less than 8 hours can negatively affect emotions, memory, judgment, and physical health. By making sleep a priority, you can improve your overall well-being.
The secret to good sleep:
- The first step to getting a good night's sleep is a healthy sleeping environment. Make sure your bedroom is well ventilated and has a comfortable temperature. Many of us are tempted to let our pets sleep with us, but maybe it's better to consider keeping them out of the bedroom.
- If possible, the bedroom should be comfortable, quiet, and dark.
- A bedtime routine is also important for good sleep. Stick to a regular sleep and wake-up schedule, even on weekends. This means going to bed and waking up at the same time every day.
- Before going to sleep, take some time to relax. For example, listen to music and remove all distractions.
- Exercise regularly. Even 10 minutes of physical activity a day can help improve sleep quality.
- Avoid major physical activity before going to bed.
- If you haven't fallen asleep within 20 minutes, go to another room, do something relaxing, like read a book. Only when you feel sleepy, go back to bed.
Good sleep is essential for overall health and well-being. See your doctor if you have trouble sleeping at night for more than four weeks or if your sleep patterns are interfering with your daytime activities and ability to function.
Mental rest
In order to rest mentally, you need to try to get rid of stress and other mental tension. Mental rest means giving your brain a break. There are various ways to do this, such as praying, walking, hiking, taking care of pets, doing things that make you laugh, getting a massage, or art. If you can't fall asleep at night because your head is full of thoughts, then this is a sign that you need mental rest. Your brain wants to rest.
Emotional vacation
Emotional rest can be difficult to achieve. Christian meditation and prayer can be a good way to release some of the emotional stress in your life. Spending time alone, journaling, talking to a trusted friend, or spending time in nature can also help you achieve emotional rest.
A healthy diet, reducing stressors in your life, and physical activity also help with emotional fatigue.
Sensory vacation
The purpose of sensory rest is to give your eyes, ears, and other senses a break. This is best done by turning off the television, music, and bright lights and simply closing your eyes for a few minutes. During this time, make sure you breathe calmly and deeply.
Stress management
To avoid burnout, we need to understand the importance of rest and recovery. Regular rest reduces fatigue and increases efficiency. So, plan your breaks! A simple and quick way to manage stress at any moment:
- Sit or lie down.
- Breathe in through your nose, slowly counting to four. Feel your stomach rise.
- Hold your breath for a moment.
- Count slowly to four while exhaling through your mouth.
- Your stomach is slowly dropping.
Every person is different, and what works for one person may not work for another. For example, for some people, putting together a puzzle may be relaxing, but for others it may be stressful, frustrating, or just plain unpleasant.
We should find the ways that work best for us and start using them. Tips:
- Take time for physical activity and drink water.
- Let the evenings be peaceful. Light and screens rob us of a good night's sleep.
- Welcome, weekend! The Creator rested on the seventh day, and He gives us 24 hours each week to rest our bodies, minds, and souls. Take time for relationships and enjoy this gift!
Taking time off is important. The effect of a vacation is that you interrupt your work, sometimes get away from your daily environment, and take time for yourself and your loved ones. You also need to approach vacation consciously!
Sources used:
https://www.adventisthealthcare.com/living-well/sleep-and-your-health/
https://adventistreview.org/magazine-article/getting-adequate-sleep/
https://www.seventhdayadventistdiet.com/health-principles/rest-principle/
https://adventistreview.org/magazine-article/getting-adequate-sleep/
https://www.seventhdayadventistdiet.com/health-principles/rest-principle/
Vallo Põldaru
TrainerVallo is a marketer by profession, a specialist in human internet behavior, and a trainer whose favorite topics are marketing psychology, spiritual care, and sustainable mental health in today's society.
