{"id":4630,"date":"2025-01-14T12:13:23","date_gmt":"2025-01-14T10:13:23","guid":{"rendered":"https:\/\/terveelukeskus.ee\/?p=4630"},"modified":"2025-10-02T15:01:55","modified_gmt":"2025-10-02T12:01:55","slug":"vacation","status":"publish","type":"post","link":"https:\/\/terveelukeskus.ee\/en\/vacation\/","title":{"rendered":"Vacation"},"content":{"rendered":"<p><strong>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?<\/strong> <strong>Maybe the reason is that you haven&#039;t been using other ways of resting properly.<\/strong><\/p>\n<p><strong>4 types of rest:<\/strong><\/p>\n<ol>\n<li>physical rest,<\/li>\n<li>sensory vacation,<\/li>\n<li>mental rest,<\/li>\n<li>emotional vacation.<\/li>\n<\/ol>\n<h2><strong>Why rest?<\/strong><\/h2>\n<p>We&#039;ve all probably experienced this, that if we haven&#039;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:<\/p>\n<ul>\n<li>improves memory,<\/li>\n<li>helps to learn,<\/li>\n<li>reduces inflammation in the body,<\/li>\n<li>helps increase attention,<\/li>\n<li>helps to stay physically fit,<\/li>\n<li>reduces stress,<\/li>\n<li>lowers the chance of developing depression,<\/li>\n<li>supports heart health.<\/li>\n<\/ul>\n<h2>How to rest?<\/h2>\n<h3><strong>Physical rest<\/strong><\/h3>\n<p>This includes any kind of physical relaxation, such as sleeping, lying down, sitting, or napping.<\/p>\n<p><a title=\"\" href=\"https:\/\/www.adventisthealthcare.com\/living-well\/sleep-and-your-health\/\" data-original-title=\"\">NSF<\/a> <em>(National Sleep Foundation<\/em>) 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.<\/p>\n<p>The secret to good sleep:<\/p>\n<ul>\n<li>The first step to getting a good night&#039;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&#039;s better to consider keeping them out of the bedroom.<\/li>\n<li>If possible, the bedroom should be comfortable, quiet, and dark.<\/li>\n<li>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.<\/li>\n<li>Before going to sleep, take some time to relax. For example, listen to music and remove all distractions.<\/li>\n<li>Exercise regularly. Even 10 minutes of physical activity a day can help improve sleep quality.<\/li>\n<li>Avoid major physical activity before going to bed.<\/li>\n<li>If you haven&#039;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.<\/li>\n<\/ul>\n<div class=\"box-content\">\n<p>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.<\/p>\n<h3><strong>Mental rest<\/strong><\/h3>\n<p>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&#039;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.<\/p>\n<h3><strong>Emotional vacation<\/strong><\/h3>\n<p>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.<br \/>\nA healthy diet, reducing stressors in your life, and physical activity also help with emotional fatigue.<\/p>\n<h3><strong>Sensory vacation<\/strong><\/h3>\n<p>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.<\/p>\n<h2>Stress management<\/h2>\n<p>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:<\/p>\n<ol>\n<li>Sit or lie down.<\/li>\n<li>Breathe in through your nose, slowly counting to four. Feel your stomach rise.<\/li>\n<li>Hold your breath for a moment.<\/li>\n<li>Count slowly to four while exhaling through your mouth.<\/li>\n<li>Your stomach is slowly dropping.<\/li>\n<\/ol>\n<p>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.<\/p>\n<p>We should find the ways that work best for us and start using them. Tips:<\/p>\n<ul>\n<li>Take time for physical activity and drink water.<\/li>\n<li>Let the evenings be peaceful. Light and screens rob us of a good night&#039;s sleep.<\/li>\n<li>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!<\/li>\n<\/ul>\n<p>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!<\/p>\n<p><em>Sources used:<\/em><\/p>\n<\/div>\n<div class=\"box-content\"><a title=\"\" href=\"https:\/\/www.adventisthealthcare.com\/living-well\/sleep-and-your-health\/\" data-original-title=\"\">https:\/\/www.adventisthealthcare.com\/living-well\/sleep-and-your-health\/<\/a><br \/>\n<a title=\"\" href=\"https:\/\/adventistreview.org\/magazine-article\/getting-adequate-sleep\/\" data-original-title=\"\">https:\/\/adventistreview.org\/magazine-article\/getting-adequate-sleep\/<\/a><br \/>\n<a title=\"\" href=\"https:\/\/www.seventhdayadventistdiet.com\/health-principles\/rest-principle\/\" data-original-title=\"\">https:\/\/www.seventhdayadventistdiet.com\/health-principles\/rest-principle\/<\/a><\/div>\n<div class=\"box-content\"><a href=\"https:\/\/www.secretsofwellness.org\/\">https:\/\/www.secretsofwellness.org\/<\/a><\/div>","protected":false},"excerpt":{"rendered":"<p>Do you sometimes wake up tired in the morning? Where does morning fatigue come from, even though you slept 8 hours at night? Maybe the reason is that you have not used other ways of resting correctly. 4 types of rest: physical rest, sensory rest, mental rest, emotional rest.\u2026<\/p>","protected":false},"author":16,"featured_media":4633,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"footnotes":""},"categories":[96],"tags":[63,139,199,156,103,167],"class_list":["post-4630","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-tervis","tag-elustiil","tag-fuusiline-tervis","tag-puhkus","tag-tervis","tag-uni","tag-vaimne-tervis","entry","has-media"],"acf":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v27.3 - https:\/\/yoast.com\/product\/yoast-seo-wordpress\/ -->\n<title>Puhkus - Terve Elu Keskus<\/title>\n<meta name=\"description\" content=\"Kust tuleb hommikune v\u00e4simus, kuigi magasid \u00f6\u00f6sel 8 tundi? Vaatleme nelja erinevat puhkamisviisi. 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