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Taking Time for Active RestBy James M. Rippe, M.D.
People often confuse resting and relaxing with wasting time. But rest is important to well-being and good health. Rest gives the body time to repair the daily damage inflicted by the stresses of living. Rest rejuvenates the mind and spirit, restoring energy.
Rest is not a passive condition but a time for active recovery and healing. The restorative process starts at the micro level of the cells in the body. Both the body's metabolic processes and environmental threats—such as UV radiation—can damage the DNA molecules that record genetic information in the body's cells. Every day, every cell in your body experiences from 1,000 to 1 million molecular "lesions"—damage that needs repair. The repair process helps protect against many diseases and helps slow the aging process.
At the macro level, we need about seven to eight hours of sleep each night for optimal functioning. Yet the average American gets fewer than seven hours of sleep on weeknights. Many get much less. Lack of adequate sleep is associated not only with lack of energy and concentration but also with poorer health profiles. Taking time for active rest promotes better balance. Here are three ways to achieve active rest.
Take Active Rest Breaks Daily
Active rest will take different forms for different people. When my concentration begins to lag after about 45 minutes, I do something different for 10 minutes. I may go make a cappuccino, stroll around the garden, make a phone call, or play with the dog. I also exercise for 30 to 45 minutes daily. For me, such activity is a time of disciplined rest. You will need to find what helps you relax and rest. Some people will find exercise works for them, too. Others will want to play or listen to music, read, nap, or garden. The key is to do what's relaxing for you and to structure that time into your schedule.
Get Adequate Sleep Every Night
For most people, a full night's rest will be seven to eight hours. An estimated one-third of American adults have difficulty sleeping, at least on occasion. Avoiding spicy foods or big meals at dinner and not exercising right before bed can help. Setting a sleep schedule and keeping your bedroom for sleep (not activities such as watching TV, eating, or playing loud music) also works for many people. Getting regular physical activity earlier in the day may also foster better sleep.
Enjoy Regular Retreats and Vacations
Work, chores, and endless obligations can make your daily schedules jam-packed. Planning regular half-day or one-day retreats can help you regroup, reenergize, refocus, and relax. Taking extended vacations of at least a week are also restorative. However, try not to pack so many activities into a vacation that you need another vacation to recover from it.
Topics:
Stress Management, Caring for Yourself
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