Sleep is a foundation for everything else we do in life; it is a basic human need. Intentional rest is vital for overall well-being, not just for this week, but for your lifetime. Not getting enough sleep or sleep disruptions can have long-term effects on your health. Research shows that getting enough quality sleep at the right time is vital for mental and physical health, quality of life, and safety.
We design our lives by the choices we make. Consciously prioritize sleep and rest by setting time aside; make it a goal to change your habits. We will look at why sleep and rest are essential to your health, as well as look at different types of rest needed to balance your life.
Not getting enough sleep has serious consequences on your health. According to Dr. Raj Dasgupta, an associate professor of clinical medicine at the University of California’s Keck School of Medicine, “Sleep debt, also called sleep deficit, is the difference between the amount of sleep someone needs and the amount they get, sleep affects our ability to think, react, remember and solve problems.”
Not Enough Sleep
- Lack of sleep can affect our mood, ability to think, memory, and attention span. The American Sleep Association reports that 50-70 million adults in the U.S. have a sleep disorder. Our brains function less efficiently.
- Sleep deficiency can lead to injuries and loss of productivity. It can interfere with work, school, and social functioning. As you age, you have an increased risk of dementia.
- Can contribute to developing mental disorders like anxiety, depression, suicide, or risk-taking.
- Coping skills are compromised, such as your ability to deal with stress.
- Lack of sleep weakens your immune system.
- Long-term sleep deficiency increases the risk of chronic conditions such as diabetes, some forms of cancer, and heart disease.
- It affects your respiratory system, making you vulnerable to respiratory infections, like colds or the flu.
- Lowers your libido; insomnia and chronic sleep deficits have been associated with lower sexual desire in both men and women.
- Disrupts hormones that regulate appetite, leading to weight gain.
Lack of sleep leaves you physically tired. You need energy to live each day to the fullest.
Sweet Dreams: Sleep Awareness Week, March 12-18, by Vail Health Foundation
Proper Sleep Facilitates
- In children and teens, sleep helps support growth and development.
- Studies show that a good night’s sleep improves learning, creativity, decision-making, and problem-solving skills.
- Your immune system produces antibodies and cytokines to fight infection.
- Heals and repairs your heart and blood vessels.
- Regulates hormones, such as insulin.
- Strengthens your immune system.
- Decreases your risk of chronic diseases, such as heart disease, high blood pressure, obesity, and stroke.
- Your body removes waste products from your brain during deep sleep.
Hey, what are you waiting for? This is great; all these brain and body benefits from just getting enough sleep each night. In developing your intentional living plan, you must include your sleep quality as a goal. As you can see, sleep affects your daily life, and the longer you go without quality sleep, the more damage you do to your brain and body. Intentional living is about taking control and making deliberate decisions to move toward a better you.
“Sleep deprivation is an illegal torture method outlawed by the Geneva Convention and international courts, but most of us do it to ourselves.” – Ryan Hurd
How Sleep Affects Your Health, by National Heart, Lung, and Blood Institute
Taking a Break
Resting is also essential. When we say rest, we mean taking a breather or unwinding. It usually involves activities that are calming. Another good intentional goal would be to schedule breaks and set a time for deliberate rest breaks. This is taking a walk, reading a book, socializing, or doing a puzzle. Try to unplug your screens and technology. Even with the right amount of sleep per night, our days may be taxing, draining our energy reserve. Think of a break as recharging your internal battery. We think and perform better when we have the energy.
7 Types of Rest
There are seven types of rest: physical, mental, emotional, sensory, creative, social, and spiritual.
Physical rest could be hanging out in a tree like this raccoon. Or sitting below the tree, admiring nature. Taking a walk, or it could be meditation, deep breathing, or just sitting quietly.
Mental rest could include listening to music, which has a soothing effect on our mind and body and can relax or excite us. Find something relaxing. When you immerse yourself in melodies, your brain responds by releasing endorphins, which are mood-boosters. Music can also lower the stress hormone cortisol, slowing your heart rate.
Emotional Rest allows us to recharge our emotional energy. We need to learn to set boundaries with others and say no when needed. Find a safe place to deal with your emotions, a place where you feel comfortable expressing yourself. Being authentic will help regulate your emotions, as being anything else drains your emotional energy.
Our senses also need to rest. We live in a loud world with lots of noise and distractions. First and foremost, we need a detox time from our gadgets. I know; I love my digital world like the next person. However, our attention is addicted to the pings, rings, and other ways our digital tools call to us. A constant call! Spend time outside in the fresh air; nature is a great way to unhook.
If you are creative, use your creativity as a form of rest. Mihaly Csikszentmihalyi’s book, Flow: The Psychology of Optimal Experience, teaches us about getting into the flow, and art is a form of flow. Your muse could be writing, music, or painting; let your creativity express itself. You will feel rejuvenated. For me, doodling is a form of rest as it brings me back to a quiet, restful mental state. Flow is a state of complete absorption and enjoyment in an activity.
Social rest is allocating time alone. People can drain your energy level, and you may need to regenerate your mental well-being. I am an extrovert and still need time to charge my energy after social encounters. Balance is essential in our lives. Be social, but pull back as needed, and find quiet time to recharge.
Spiritual rest is your connection to a higher power. It is about finding meaning and purpose in our lives. Our soul is just as important as our physical bodies, caring for our soul and restoring our spirit. The rest could be prayer, mediation, or community involvement.
Intentional living moves you to a place of control over your actions and behaviors. Reflection helps you assess where you are now and how to improve your life.
Conclusion
Sleep is essential for well-being and wellness. So, let’s recap: Sleeping can improve your brain and your body’s functioning and help regulate your emotions. A good night’s sleep can make you more productive at school or work. Ah, and yes, you wake up feeling good. You could have enough energy to live your life.
Prioritizing quality sleep, aiming for 7-9 hours per night, can improve your health. Listen to your body for cues. If you are tired, rest. Give yourself time to relax. This could look like cooking, painting, listening to music, or playing an instrument. It could be sitting on your porch with a cup of coffee and a good book. Mindfulness is about being fully present in the moment, without judgment. Regular practice can increase relaxation, reduce stress, and improve overall well-being.
Research by the University of Sydney suggests that people with unhealthy lifestyles are 43% more likely to end up in a nursing home. Even if you are 20, your long-term health depends on your current work.
Making sound decisions about your lifestyle can change the quality of your life. Your daily habits regarding diet, exercise, sleep, and socialization build that lifestyle. Examine your habits and start with small steps. Learn as much as you can about your health and well-being.
It is not just about one habit, good or bad; it is a bigger picture. Our lifestyle is like a puzzle; when all the pieces work well, you are healthy and productive and can reach your highest potential. When any of the pieces of the puzzle break down, you could be faced with illness, anxiety, and unhappiness.
Stay tuned to my blog; next month, I will take you on a journey to finding the puzzle pieces. May will be about well-being. But we have more intentional living topics coming in the next couple of weeks.
Recommended Reading
The Little Book of Rest: 100+ Ways to Relax and Restore Your Mind, Body, and Soul, by Stephanie Thomas
… Back To The Beginning Adult Coloring Book: For rest and relaxation, by Will Power
Supercharge Your Sleep: The Holistic Guide to Improving Sleep Quality, Reducing Stress, Increasing Energy, Boosting Productivity and Living a Healthier Life, by Dr. Jordan Burns
The Critical Need for Intentional Rest, by Allison E. McWilliams, Ph.D.
Secret to brain success: Intelligent cognitive rest, Harvard Health Blog
Brain Basics: Understanding Sleep, by National Institute of Neurological Disorders and Strokes
Citations
Photo by Kate Stone Matheson on Unsplash
Photo by Isabella Fischer on Unsplash
Photo by Simon Infanger on Unsplash
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