Rest
Rest is the “…prescription for the healing of the physical, mental and spiritual ills” (White). Rest is woven into the fiber of creation, and includes a good night’s sleep and relaxing during the day (Florida Hospital).
According to Wilson sleep is a pillar of a healthy lifestyle, and the extent of its impact on health is probably similar to the effects of diet and exercise. Most people do not appreciate the importance of a good night’s sleep until they experience problems getting to sleep and or staying asleep.
Inadequate rest impacts mental, emotional, and social well being. In addition it has a negative effect on productivity, safety and overall health. Inadequate sleep is associated with decreased reaction time; increased risk of fatal and non-fatal accidents; decreased attention span; increased irritability; increased depression; increased belligerence; decreased effectiveness of the immune system and increased risks of disease (Nedley).
Not all sleep is the same. The immune system triggers the type of sleep that is required to support healing. The delta – slow wave (deep) sleep, allows for efficient cell growth and tissue repair. Growth hormones are released and lymphocyte formation is stimulated during this phase of sleep (Cummings).
High-level functioning of the nervous system requires adequate amounts of quality sleep. An individual with 20% sleep deprivation has the mental acuity of someone who falls in the legally drunk category (Godfrey). The recommended amount of sleep for adults is between seven and eight hours each night, but adolescents require more than eight hours. Adolescents sleeping less than six and one half hours each night experience decrements in their mental and physical functioning. More sleep boost athletic performance and may also improve their energy levels.
Inadequate Rest and Diseases
Poor sleep is linked to cardiovascular disease, obesity, eating disorders, high blood pressure and stroke. Between 30-40% of people with chronic insomnia are also clinically depressed (Wilson). One large study found that 32% of women who get between five and six hours of sleep each night are more likely to gain excess weight (33 pounds), and 15% are more likely to become obese than women sleeping seven hours each night (Case Western Reserve University).
Adults between 32 and 59 years of age who sleep less than five hours per night have greater risk of high blood pressure (NHANES).
Power Breaks
Rest/recreation is needed to rejuvenate and repair the body. The Creator’s plan included six days of work and one day rest (Sabbath).
Take time out of your busy schedule to recharge. Try inexpensive local sightseeing trips, a 10-minute power nap or 20-minute mini-vacation (relive your favorite vacation), or get a relaxing massage. These are great for relieving stress.
Breathe deeply. Relax your mind by thinking peaceful thoughts or appreciating something beautiful in your surroundings (nature, flowers, a waterfall or picture). Pray. This will impact your body and your performance for the better.
Natural Steps to Better Sleep
Set regular sleep and wake times. Sleep in complete darkness. This stimulates production of melatonin which regulates the sleep-wake cycle. Reserve the bedroom for sleep (no TV, office work, homework or stimulating tasks). Avoid caffeine, nicotine, sugar and alcohol at bedtime. Sleep in a well ventilated room. Engage in a regular exercise program (do not exercise within three hours of going to bed). Sleep in a quiet environment. Claim your space!
A good mattress and a good pillow can also improve sleep.
Test your sleep knowledge and debunk some common sleep myths. Click here.
Older adults take three times more prescribed sedatives than other age groups. Find out why.
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