Welcome to summer! A time when the calendar practically begs us to take time for rest and relaxation. After all, it isn’t called “summer break” for nothing.
Now, let’s be clear…rest isn’t something we just need in the summer. But rather, making time for rest should be an essential part of our weekly or even daily schedule.
I consider “rest” to be a necessary habit for success.
That’s right.
Choosing to rest is just as important as choosing to exercise, or eat well. It requires intentionality and planning like most other truly helpful habits do.
As you probably learned in our last blog series on nourishment we are whole persons with many unique and varied needs. Just like we need nourishment for our bodies, minds, and spirits, we need rest for body, mind, and soul as well.
What does “rest” look like lived out in your daily life?
Let’s get practical!
It can look like a lot of different things. For example, some activities, such as yoga or meditation, are excellent tools for quieting your spirit. Talking a walk outside might be the perfect restful break your brain needs during a busy workday.
But physically? Rest is pretty simple: Your body needs restorative sleep.
All sleep isn’t created equal. Restorative sleep supports the body and helps:
- Our brains store new and organize new information.
- Our brains convert short-term memories to long-term memories.
- Our bodies repair cells and restore our energy levels.
- Our immune systems fight off potential toxins.
If you’re thinking that sounds too obvious, you’re right! We all know that sleep is important.
But here’s the tricky thing…although we all know that our bodies need sleep, most of us aren’t getting enough of the high-quality sleep our bodies need to function at their highest and best.
What is restorative, high-quality sleep?
Truly restorative sleep requires both quantity and quality.
For some individuals, the problem lies in sleep duration. In other words, they simply aren’t getting enough sleep in a 24-hour period. The average adult requires between 7-9 hours of sleep each night. If you aren’t getting that (and many of us aren’t) it might be time to make some adjustments in your schedule to allow for a better, more restorative night’s sleep.
For others, however, the problem isn’t the length of sleep, but the quality of sleep. These are the people who may be sleeping eight hours each night, but the sleep itself isn’t having the restorative effect it should.
Why don’t we feel restored after regularly sleeping eight hours?
Poor sleep quality. According to the National Sleep Foundation, poor quality sleep has a few trademark signs:
- Taking more than 30 minutes to fall asleep each night.
- Waking more than once during the night.
- Taking longer than 20 minutes to drift back to sleep after waking.
- Feeling tired even after getting the recommended hours of sleep.
If you are experiencing one or more of these circumstances, it’s likely that you are dealing with poor quality sleep. But don’t worry! There are several small and simple changes you can make to your lifestyle or environment that can have a tremendously positive effect on the overall quality of your sleep. Here are a few ideas to get you started:
- Block out extraneous light by using blackout curtains or blinds.
- Turn off all blue-light devices at least 1 hour before you go to bed.
- Establish a consistent bedtime and wind-down routine for yourself.
- Get outside in the morning. Natural light exposure early in the day helps set the circadian rhythm and regulate melatonin production.
- Maintain a cooler bedroom temperature. (Ideally between 60 and 67°F)
- Limit alcohol and caffeine consumption – particularly right before bed.
How would you rate the quality of your sleep? If you’re like so many of us and your sleep “could be better” – I’d highly encourage you to choose one small action item from this list and give it a try for a week or two.
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Article was contributed by: Maria Lees, Team Writer with Sarah Boxx
