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The different types of rest and how to work them into your daily life
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No matter how busy your schedule is, everyone needs time to rest. The trouble is, sometimes you wake up from a good night's sleep feeling just as tired as before! If that's the case, it may be because you are not getting the type of rest you need. Both your body and mind need a variety of different types of rest to relax, unwind, and recharge. [1] X Research source From 5-minute meditation breaks to mindfulness exercises to relaxing escapes to the wilderness (or even just your backyard), you need rest in all forms to really relax. Whether you're looking to relax your body, mind, or soul, this article is here to help provide tips on how to make rest a meaningful part of your schedule.
Easy Ways to Get Proper Rest
- Take short breaks from work or projects to let your mind relax.
- Try meditating for a few minutes each day to improve your mindfulness.
- Do slow, intentional exercises like yoga to restore your body.
- Establish a soothing bedtime routine to increase your sleep quality.
- Use breathing exercises to calm your body and brain.
- Practice “deep play” with a hobby or activity you love and are challenged by.
- Go for a walk or spend time in nature to connect with something bigger than yourself.
Steps
Section 1 of 7:
Restful Activities to Recharge & Recover
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Take short breaks to relax or unplug as you work. No matter how much work you have to do, remember that you're only human. A break can bring you back to yourself for a moment. If you find your mind stuck on a particular homework problem or you just can’t seem to focus on a project at work, take 5 minutes to step away and quiet your mind . Giving your mind a break helps you feel fresh and rejuvenated when you return to the task at hand. [2] X Research source
- Try going outside for a few minutes of fresh air or take 10 minutes to walk around the block. If you can't go outside, step away from your desk and look at the view of the city through your window.
- These breaks can give you some much-needed mental or creative rest so you feel reenergized when you return to your task.
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Practice mindful meditation daily. According to Meditating is a great way to rest your mind and body. [3] X Expert Source Alex Dimitriu, MD
Sleep Specialist Expert Interview. 16 October 2019. Though there are a variety of meditation practices you can try, mindful meditation is one of the most common. [4] X Trustworthy Source Harvard Medical School Harvard Medical School's Educational Site for the Public Go to source A primary focus of mindful meditation is living in the present moment. You do so by focusing on your breathing and letting your thoughts pass without attachment, worries, or judgment. These practices help you rest, quiet your mind, and relax your body.- To meditate, find a calm space to sit alone. Next, close your eyes and focus on your breathing. If you run into distracting thoughts, acknowledge them objectively but let them pass.
- If you are new to meditating, try it out for shorter spans of time. Even 5 minutes of meditation can provide benefits! [5] X Trustworthy Source Harvard Medical School Harvard Medical School's Educational Site for the Public Go to source
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Focus on your senses to ground your thoughts and rest your mind. If you find your mind racing, focus instead on senses like sight, smell, and touch as a helpful distraction. Experiment with engaging different senses to see which ones are most useful in quieting your thoughts.
- For example, clear your thoughts by imagining a peaceful scene, or look out the window to the trees blowing in the wind. You may also try smelling the flowers outside your door or lighting a candle with a nice aroma. Engage with touch through petting your dog or cat if you have one or wrapping up in a fuzzy blanket. [6] X Trustworthy Source HelpGuide Nonprofit organization dedicated to providing free, evidence-based mental health and wellness resources. Go to source
- Different people prefer different sensory experiences to calm them. Experiment with sensations that soothe or distract you until you find some that reliably work.
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Try aromatherapy for its calming benefits. Aromatherapy uses essential oils to bring you peace, calm, and clarity. The process works through breathing in essential oils using a diffuser or humidifier. Smelling these aromas prompts your brain to produce hormones like serotonin that can improve your mood. [7] X Trustworthy Source Cleveland Clinic Educational website from one of the world's leading hospitals Go to source Due to its calming benefits, aromatherapy can be used to reduce stress levels and help you relax.
- Commonly used essential oils include lemon, lavender, chamomile, and cedarwood.
- Due to the potent amount of plant material in essential oils, it’s important to use them in moderation and with caution. Avoid direct contact with essential oils on your skin and cease using them if you develop an allergic reaction. If you’re unsure of how to properly use essential oils, talk to a trained herbalist or doctor before trying them. [8] X Trustworthy Source Cleveland Clinic Educational website from one of the world's leading hospitals Go to source
- While most essential oils are safe to diffuse for everyone, some oils, like tea tree oil, may be irritating to pets and small children.
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Take deep breaths to destress and unwind. By doing some basic breathing exercises , you can help your body calm down quickly while also distracting your mind. The best part is that this method can be practiced anywhere, whether you’re stressed during a particularly hectic work day, winding down for bed, or even on the road during a vacation. [9] X Trustworthy Source National Health Service (UK) Public healthcare system of the UK Go to source
- With one hand on your chest and the other on your belly, take a deep breath through your nose. Once your belly is filled with air, exhale. Continue breathing in and out and feel as the hand on your belly rises and falls with your breaths. The hand on your chest should remain steady. Continue the practice until you begin to feel its calming benefits.
- Or, try slowing your inhales and exhales to be 5 counts long (breath in for 5, breath out for 5). Start with a lower number if 5 counts is too long.
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Practice slow exercises like yoga to rest your mind and body. Though doing yoga is a great workout, it also provides many benefits to help you rest. Yoga encourages mindfulness, meaning remaining in tune with your mind and body in the present moment. If there is a lot on your mind, this can be a great way to destress and give your mind some peace. Yoga also engages your body and breaths, which can be a great means to relax your body. Specific yoga poses can be especially helpful when looking to rest your body and mind. [10] X Research source
- Child’s pose (Balasana) is a relaxing pose that is also a great option for beginners. [11] X Trustworthy Source Harvard Medical School Harvard Medical School's Educational Site for the Public Go to source
- Corpse pose (Savasana) is another simple yet highly beneficial choice. [12] X Trustworthy Source Harvard Medical School Harvard Medical School's Educational Site for the Public Go to source
- A standing forward bend (Uttanasana) is an easy move that relieves tension in your neck, back, hamstrings, calves, and hips.
- For helpful instruction, consider enrolling in a yoga class, working with a private instructor, or watching online yoga tutorials on websites like YouTube.
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Keep a journal to quiet your mind and study your thoughts objectively. Writing down your thoughts is a great way to rest your mind. If you find yourself stressed or particularly anxious about anything, journaling functions as a safe space to express your feelings privately. Taking this time to decompress helps put your mind at ease and quiets negative or stressful emotions so they may become more manageable. [13] X Trustworthy Source University of Rochester Medical Center Leading academic medical center in the U.S. focused on clinical care and research Go to source
- Journal consistently to experience the greatest benefits;try daily or several times a week. Pick a certain time to journal each day. Consider journaling each morning to start the day with a clear head or right before bed to rest your mind and prepare for a good night’s sleep.
- Feel free to be as creative as you would like when journaling. If you don’t feel like writing down your thoughts sometimes, try drawing pictures or making playlists to express your feelings.
- Don’t judge your writing or thoughts as you write. Just let your mind and hand wander and enjoy the freedom of thought!
- Journal by hand rather than on a computer to limit your screen time and avoid distractions.
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Listen to calming music to relax your mind if you need to decompress. Studies show that music releases the hormones serotonin and oxytocin, which can improve your overall mood and even help you fall asleep at night. [14] X Research source Try making a playlist of music that brings you peace or look for playlists online.
- Soothing music has benefits like slowing your breathing and heart rate, lowering your blood pressure, and easing stress and anxiety.
- You can also consider listening to ambient sounds, like YouTube videos featuring water sounds , ocean waves, falling rain, and other sounds of nature to decompress and rest your mind.
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Try taking a social media break . Though a great way to stay connected, social media can also cause stress. You may find yourself comparing your lifestyle, fitness routine, or looks to the people you follow. Or maybe you frequently get sucked into scrolling sessions that seem to never end. Regardless, these activities can leave your mind feeling drained and exhausted! To give your mind some rest, consider taking a break or being more mindful of how often you use social media. [15] X Trustworthy Source Cleveland Clinic Educational website from one of the world's leading hospitals Go to source
- Consider scheduling a set time to check social media if you don't want to take a break altogether. For example, pick a time each day to check social media sites and catch up with your friends. Limit that time to 5 to 10 minutes. [16] X Trustworthy Source Cleveland Clinic Educational website from one of the world's leading hospitals Go to source
- Check your phone settings to see if you can set timers on social media apps to limit your use. For example, you could limit your Instagram use to 15 minutes per day.
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Go outside or spend time in nature to relax and live presently. The outdoors offer a wealth of resources when it comes to relaxing your mind and body, and you don’t need to retreat to the wilderness to experience its many benefits. [17] X Research source
- If you’re stressed during work, take a 5-minute break to go outside and breathe in the fresh air. Rather than focusing on what’s bothering you, take a moment to look at the trees swaying in the breeze and listen to the sounds of birds chirping and other wildlife.
- You may be too busy to go out during your workday. If that’s the case, even adding a plant to your desk can offer an opportunity to appreciate nature. Water your plant and admire it in moments when you need some calm. [18] X Research source
- When you’ve got more time on the weekend, walk to a nearby park, consider finding a hiking trail in your area, or take a day trip to a natural landmark.
Gwyneth Paltrow, Actor & Wellness EntrepreneurPrioritizing rest and self care does wonders. "I try to nourish my body inside and out with love, sleep, good food, and fresh air."
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Develop a relaxing bedtime routine . Establishing a healthy bedtime routine can help you get to sleep faster and get important physical rest. Try going to bed at the same time each night and do relaxing activities like drinking non-caffeinated tea, listening to soothing music, and dimming the lights in your room. Avoid snacking or drinking caffeinated beverages before bed. These can make you feel more alert as you drift to sleep. [19] X Trustworthy Source Mayo Clinic Educational website from one of the world's leading hospitals Go to source You should also avoid using electronics right before bed. [20] X Expert Source Alex Dimitriu, MD
Sleep Specialist Expert Interview. 16 October 2019. Phones, computers, and other electronics all emit blue light from their screens, which decreases the production of the sleep-inducing hormone melatonin. [21] X Research source- Consider leaving your laptop and phone in the living room to charge overnight. Try to quit using electronics a few hours before bed each night. [22]
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Expert Source
Alex Dimitriu, MD
Sleep Specialist Expert Interview. 16 October 2019. - If you must use electronics close to bed to study or work, switch to night mode so that the light from your screen is not as harsh. [23] X Research source
- Consider leaving your laptop and phone in the living room to charge overnight. Try to quit using electronics a few hours before bed each night. [22]
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Expert Source
Alex Dimitriu, MD
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Engage in deep play (a hobby or activity that’s separate from work). “Deep play” is like a serious hobby that challenges you, requires some skill, engages your mind, and provides intellectual, emotional, or personal rewards. It’s similar to work, actually, but in a completely different context that removes you from the stresses of your obligations and is psychologically refreshing [24] X Research source For example:
- Winston Churchill, the Prime Minister of the UK during and after WWII, was a painter. Like politics, painting requires skill, a vision, decisive action, and patience. For him, it was a way to get similar rewards to politics, but without the frustration and high stakes.
- Your deep play activity can be anything that engages you on a deep level and isn’t too easy or too difficult to execute. Sports and creative hobbies are common, but you can choose anything!
- Try to schedule time into your week for some deep play. Even if it’s just for 30 minutes once or twice a week, you’ll feel refreshed and motivated to return to your normal activities.
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Expert Q&A
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QuestionHow can I rest fast?Alex Dimitriu, MD is the Owner of Menlo Park Psychiatry and Sleep Medicine, a clinic based in the San Francisco Bay Area with expertise in psychiatry, sleep, and transformational therapy. Alex earned his Doctor of Medicine from Stony Brook University in 2005 and graduated from the Stanford University School of Medicine's Sleep Medicine Residency Program in 2010. Professionally, Alex has dual board certification in psychiatry and sleep medicine.Try aromatherapy. One popular scent is lavender, which can help lower anxiety and improve your sleep by raising levels of GABA, a calming neurotransmitter.
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References
- ↑ https://ideas.ted.com/the-7-types-of-rest-that-every-person-needs/
- ↑ https://ideas.ted.com/the-7-types-of-rest-that-every-person-needs/
- ↑ Alex Dimitriu, MD. Sleep Specialist. Expert Interview. 16 October 2019.
- ↑ https://www.health.harvard.edu/staying-healthy/what-meditation-can-do-for-your-mind-mood-and-health-
- ↑ https://www.health.harvard.edu/staying-healthy/what-meditation-can-do-for-your-mind-mood-and-health-
- ↑ https://www.helpguide.org/articles/stress/quick-stress-relief.htm
- ↑ https://health.clevelandclinic.org/essential-oils-101-do-they-work-how-do-you-use-them/
- ↑ https://health.clevelandclinic.org/essential-oils-101-do-they-work-how-do-you-use-them/
- ↑ https://www.nhs.uk/mental-health/self-help/guides-tools-and-activities/breathing-exercises-for-stress/
- ↑ https://www.uofmhealth.org/health-library/uz2286
- ↑ https://www.health.harvard.edu/blog/8753-201512048753
- ↑ https://www.health.harvard.edu/blog/8753-201512048753
- ↑ https://www.urmc.rochester.edu/encyclopedia/content.aspx?ContentID=4552&ContentTypeID=1
- ↑ https://www.psychologytoday.com/us/blog/sleep-newzzz/201812/the-many-health-and-sleep-benefits-music
- ↑ https://health.clevelandclinic.org/signs-you-need-to-take-a-break-from-social-media
- ↑ https://health.clevelandclinic.org/signs-you-need-to-take-a-break-from-social-media/
- ↑ https://psychcentral.com/blog/six-simple-ways-to-rest-the-mind#1
- ↑ https://psychcentral.com/blog/six-simple-ways-to-rest-the-mind
- ↑ https://www.mayoclinic.org/healthy-lifestyle/adult-health/in-depth/sleep/art-20048379
- ↑ Alex Dimitriu, MD. Sleep Specialist. Expert Interview. 16 October 2019.
- ↑ https://www.sleepfoundation.org/how-sleep-works/how-electronics-affect-sleep
- ↑ Alex Dimitriu, MD. Sleep Specialist. Expert Interview. 16 October 2019.
- ↑ https://www.sleepfoundation.org/how-sleep-works/how-electronics-affect-sleep
- ↑ https://www.psychologytoday.com/us/blog/rest/201706/running-writing-and-deep-play
- ↑ https://www.psychologytoday.com/us/blog/your-wise-brain/202401/encourage-your-mind-to-come-to-rest
- ↑ https://psychcentral.com/blog/how-to-really-rest
- ↑ https://www.psychologytoday.com/us/blog/a-different-kind-of-therapy/202212/the-7-kinds-of-rest-you-need-to-actually-feel-rejuvenated
- ↑ https://psychcentral.com/blog/how-to-really-rest
- ↑ https://psychcentral.com/blog/how-to-really-rest
- ↑ https://www.scientificamerican.com/article/mental-downtime/
About This Article
Article Summary
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If you feel like you’re not getting enough rest, make sure to stick to a sleep schedule to ensure that you’re getting enough sleep every night. Although it’s tempting, try to avoid sleeping in, which can mess with your sleep cycle and cause you to feel tired in the middle of the day. You should also get regular exercise, which can improve the overall quality of your sleep. That way, you’ll feel more rested in the morning and have greater energy throughout the day. Alternatively, try taking a warm bath right before bed to increase your melatonin levels and make it easier to fall asleep. Listening to instrumental music or ambient noises, like chimes or waterfalls, can help as well, especially if stress and anxiety are keeping you from getting enough rest. To learn more, like how to rest your mind through meditation, scroll down.
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