Rest: What is it, what are the benefits and how much do you really need?
So many of us know one speed and one speed only- fast. It’s almost as though this lean towards ‘the hustle’ has become part of our DNA in modern culture. The go, go, go mentality is real and we convince ourselves that faster is best and ‘I’ll rest when I’m dead.’ Add to that the fact that we’re all connected through our screens 24/7, leaving us mentally exhausted and chronically stressed.
Sound familiar?
Studies show we are more stressed than ever before. About 33% of people report feeling extreme stress, and up to 73% report that stress impacts their mental health.
The good news is, there is one simple thing that can offer you more time, more productivity, more happiness, more success and greater health.
Rest.
Why do we need rest?
Rest is vital for good mental health, increased concentration and memory, a healthier immune system, reduced stress, improved mood and even a better metabolism. It enhances your sleep quality and can, according to some studies, even add years to your life.
Much like our devices that are so omnipresent in our daily lives, our internal batteries also become depleted and need a chance to recharge. Incorporating periods of rest into our calendars and setting aside time to relax and unwind throughout the day is the best way to power up, both physically and mentally.
Because we are not accustomed to prioritising rest, it can be difficult to even momentarily pause without guilt setting in. We simply are not good at being idle, especially in the face of our growing to-do lists and the societal pressure to do more. So we rarely give ourselves permission to slow down and enjoy slowing down.
The truth is, rest plays such an essential role in our physical health and emotional well-being that we simply have to make it a priority.
The alternative to slowing down and respecting the need for rest, is living in a state of prolonged stress. When this happens, the body sends a stress hormone called cortisol out into your adrenal system, which raises your heart rate and blood pressure.
High blood pressure, high blood sugars, muscle and bone disintegration, reduced immune system function, delayed healing times after injuries, weight gain, digestive problems, and even poor formation of long-term memories are all linked to prolonged periods of higher cortisol.
And that’s just the physical effects.
The truth about rest…
While you may think that rest is ‘unproductive,’ resting your brain does not mean you are doing nothing. Even when you are seated in a silent room, your brain works hard to solve problems and examine things you have encountered throughout your day. It creates new neural pathways and connections and removes waste from your cells so they, too, can be re-energised.
This state of rest is essential to a healthy brain. This phase switches on when you slow down, and it allows for rejuvenation. It gives you a chance to reflect on, expand, and digest information unconsciously. Those a-ha moments about work you have when you are deep in an unrelated task? That comes from allowing your brain to integrate and make those critical connections.
Some of the most beneficial ways to activate this special state in your brain are simple. Take a walk, spend time in nature, daydream, meditate, and participate in other introspective activities.
So, what is rest?
Rest can be any period of time where you step away from work or the stress and obligations of daily life and focus on silence, stillness and leisure.
Rest can look different for everyone. It can be active, such as going for a walk outside, or passive, such as taking 10 minutes to sit down and breathe deeply. Regardless of how you choose to rest, these daily behaviours can help you recover and recharge.
By scheduling these restful activities on your calendar the same way you do a recurring Zoom call, they become a habit. These small daily routines provide us with much-needed balance and leave us fully charged and ready to tackle any challenge.
Still aren’t convinced that you need to schedule regular periods of rest?
Here are a few more benefits of rest:
- Rest boosts your immune system. Rest and sleep, along with a healthy diet and exercise,are the best ways to support your immune health and ward off illness and disease.
- Rest can boost your productivity and spur your brain to think more creatively. Rest leaves you feeling refreshed and ready to take on new projects or assignments with renewed vigour.
- Rest can improve your memory – in as little as 10 minutes! That’s right, even brief periods of quiet contemplation can help your memory retain and use important information.
- Rest can improve relationships. Rest allows us to show up as the best version of ourselves as we are not worn out or burnt out. Rest allows for more time with the people you love and more focus on the meaningful things in life.
- Rest Heals Your Body – The human body is built to thrive in a series of short sprints. This is why taking a break—even only for a few minutes—can offer you the refresh you need to persevere through your day.
- Rest Boosts Creativity- When you take time to rest and relax, you are naturally more creative. Time off helps you refill your reserves. The quiet moments inspire reflection time, allowing you to break through creative barriers.
- Rest Improve Brain Function- Functional connectivity of brain data measures synchronised patterns of spontaneous brain activation during rest. As a result, you experience increasing solutions to open-ended problems.
- Rest Improves Productivity – Similar to other muscles, your brain is less functional when it’s fatigued. You’re always more productive after a restful period—one reason why Mondays are often filled with high importance tasks or meetings; resting sharpens your brain.
- Rest Enhances Decision Making -The term “sleep on it” is accurate because rest improves your ability to make decisions. Working too long without rest reduces your concentration and can depreciate your emotional capacity.
What is the difference between rest and sleep?
Rest and sleep are two different things, but both are equally important to your mental, emotional and physical health. Plus, prioritising rest can actually improve your quality of sleep.
Sleep, as opposed to rest, is a body-mind state in which we experience sensory detachment from our surroundings. Sleep is an essential function of the body and impacts every system from our cognitive function to immune health. Quality sleep can help us reset, recover and recharge. It’s absolutely vital to brain function, memory, concentration, immune health and metabolism. Sleep is something your body cannot function without. In fact, if you are sleep deprived, your body will force you to sleep, no matter what you’re in the middle of.
The 7 types of rest
There are actually seven “types” of rest:
- Physical, which is most commonly thought of as “rest” and applies to physically resting your body so laying or sitting down to rest.
- Mental, which is simply any type of rest that allows your brain to slow down or “shut off” for a period of time.
- Sensory, which gives our senses a break by unplugging from sensory overload caused by technology, loud noises, bright lights etc.
- Creative, which isn’t really taking a break from creative activities, but instead is more focused on refilling your creative well by doing activities that inspire you.
- Emotional, which allows you to express your emotions without constantly needing to manage them internally- this could be talking to a therapist or journalling.
- Social, which takes you away from social situations that drain or exhaust you and allows time for you to fill up your cup in solitude.
- And, lastly, spiritual, which is when you connect with your spiritual side or something greater than yourself via practices such as prayer, meditation, yoga or time in nature.
The Consequences of Not Getting Enough Rest
Above, we briefly touched on the benefits of getting enough rest and the importance of rest, but what are the consequences of not getting enough rest? Truth to be told – the consequences can be serious.
Some of the more minor consequences include fatigue and exhaustion, irritability, mood changes and difficulty focusing and remembering. However, the major consequences are much more dangerous; they include health problems such as high blood pressure, diabetes, heart failure, stroke, obesity, depression and immunity issues.
Restful Techniques
Rest is only significant when you purposefully do it. Here are some techniques to help you reach that rest quota each day.
Schedule time for rest
It may feel a little odd at first, but if rest isn’t something you are well acquainted with, scheduling it in is a good way to make it happen. Just as you would schedule a work meeting, your child’s swimming lesson, a yoga class or a lunch date with a friend, block out time in your diary for rest- try a couple of 10 minute breaks a day to start and see how you feel.
Learn to say no
Saying no isn’t always easy, especially if you are used to saying yes to everything- staying longer at work, hosting that dinner party, taking on an extra shift or even just stopping on your way home to run an errand for a friend or family member. To start with, simply take note of how often you say yes, when you really want to say no. Then start to honour yourself with a no. You can do this politely and explain that you would love to help, but you can’t this time. It will get easier with practice!
Switch off notifications
Let’s be clear on something- rest is not scrolling through your phone on social media. Social media and our devices only ADD to our stress levels. Rest means taking time away from them. To avoid the temptation, start to switch off notifications when you can, especially when you are resting. Think of your rest breaks as sacred. Switch your phone to silent and leave it in another room. The world will function fine without you for 10 minutes!
Find what rest looks like for you
Like all things human, rest may look different for you than it does for the next person. Find hobbies that are entirely outside of your work that help you feel rested and rejuvenated. Listen to music, pick up a book, lay down on your bed, get your bare feet out into nature, journal, have a cup of tea. Find what fills you up and make time for it.
Create rest rituals
Just as with small children, for whom we create routines to signal to their brains that sleep is coming, we must create rituals for ourselves that signal the same for all types of rest. It does not have to be a substantial 30-minute ordeal; it can be a small thing if it helps you set your intention to rest. For example, at the end of the work day you may take 3 long deep breaths, signalling to yourself you are switching out of ‘work mode.’
Set rest boundaries
Understanding what is important to you will help you create boundaries that will allow you to restoratively rest. A boundary could be to step away from work at a specific time in the evening or to not open your computer over weekends.
The verdict? Make time for rest!
No matter how busy life gets, we still tend to make time to make dinner, to answer that email, to take that phone call, to get to the gym or to go grocery shopping. Rest isn’t any different. We need to begin to understand rest as a non negotiable. Then reap you will enjoy all the benefits that taking these moments of pause offer you.
Could a restful Bali Retreat support you?
There is no better way to enjoy complete rest and rejuvenation than on a Bali retreat. All of our luxury Bali retreats all include daily yoga, unlimited spa treatments, wholesome food, deep rest, Balinese ceremonies and time to relax, unwind and rejuvenate- these are all key in releasing unresolved trauma.