Rest And Sleep

Custom Search

Rest and sleep is more important than you may realize.

We were not created to be on the go 24/7.

Yet how often do you find yourself buying into modern day expectations to do it all and to have it all?

You may find that trying to meet these unrealistic expectations is keeping you much busier than you could have ever imagined. What a trap!

Taking time out for rest and relaxation is important.

Where do you possibly find time for relaxation or even rest and sleep?

Keeping yourself occupied is great, but there has to be some limits.

There should be some balance between times when you are being productive and times when you are resting.

Your health really does depend on your ability to get enough rest and sleep.

If you try to keep going without any breaks, you may start feeling overwhelmed, tired, and worn out.

Take a Break!

Rest can take different shapes and forms. It can be a relaxing sleep at night or it can be taking a much needed (and well deserved) vacation.

Even making a change in your routine or pace of life can be a form of rest. Taking a break allows your body the time it needs to restore your energy levels.

If you work in a sedentary job, you can try to get in some physical activities such as hiking, biking, or in-line skating in order to have a change of pace.

Doing something physical will help you to relax and it is a great way to give your mind a break from thinking so much.

"Come unto me, all ye that labor and are heavy laden, and I will give you rest. Take my yoke upon you, and learn of me; for I am meek and lowly in heart; and ye shall find rest unto your souls. For my yoke is easy, and my burden is light." Matthew 11:28-30

If you are bombarded with emails and phone calls at work, you can give your senses a break by turning off the television, computer, and other electronic devices while you are at home for some quiet time.

If your profession involves lots of physical labor, then a rest for you could be something non-physical. You could take a relaxing break by finding a nice comfortable spot where you can sit or lie down.

You could use your rest time to catch up on your reading or to do other intellectually demanding activities.

What About Sleep? Why Is It So Important?

If you are trying to live a healthy lifestyle, I cannot stress enough the importance of sleep and rest. The right amount and quality of rest and sleep are essential!

Did you know that a lot of important processes take place in your body when you are sleeping?

While you rest and sleep your body cleanses, repairs, heals, replenishes and rejuvenates itself.

Enough rest and sleep is very important.

Your body gets revived, the tissues of your brain get restored, new information and memories are stored, and your nerves get recharged.

While you sleep, your body goes back and forth between periods of light and deep sleep.

During the phase of light sleep which is known scientifically as REM (rapid-eye movement) sleep, your muscles relax completely and you dream.

This is the time when your mind processes the things that happened in your life during the day.

If you don't get enough sleep, you won't be able to fully process the day's events. Not surprisingly then, lack of sleep can cause you to have unresolved issues.

How Much Sleep Do I Need?

Over a hundred years ago, people got an average of 9 - 10 hours of sleep. Now the average adult gets a lot less sleep. Adults get an average of only 4 - 6 hours of sleep each night.

That means that a large number of us are actually sleep deprived!

How much sleep you need depends on your age and health status. Infants, children, and yes, even teenagers need more sleep than full grown adults because growth happens at night while they are sleeping.

Getting enough sleep is important for adults as well. That is the time when your brain grows intellectually. If you don't get enough sleep, it will be so much harder for you to grow as a person.

Sleep Requirements:

Newborn babies - between 16 to 20 hours
Young children - between 10 to 12 hours
Teenagers - approximately 9 hours
Adults - most adults do best with 7 to 8 hours per night
Anyone suffering from an illness or chronic disease - this group may need at least 8 to 10 or more hours of sleep in order to allow the body to heal and rejuvenate

If you are thinking that you can get more done if you work longer hours and sleep less, think again. Research shows that going without enough rest and sleep actually makes you less efficient. Lack of sleep is harmful to your health and well-being.

A lot of things may have changed in a hundred years, but our bodies haven't changed. We still need plenty of rest and sleep. Because we are faced with a lot more stress we really do need a good nights rest.

Does It Matter What Time I Go To Sleep?

This may surprise you, but the best time to go to bed (even if you are a full grown adult) is between the hours of 8 PM and 10 PM. Yes, you read that right.

Between 8 and 10 PM is the best time to go to bed.

The hours before midnight are indeed very valuable. Simply put, getting into bed a few hours before midnight is great for your health because every hour of sleep that you get before midnight is worth 2 hours after midnight.

If you realize that you've been skimping on sleep and are now thinking that you should sleep extra-long hours to catch up, I'm sorry to be the bearer of bad news....

You cannot catch up on missed sleep. In fact, some research shows that getting too much sleep (e.g. more than 9 hours) may actually be harmful to your health. So, do try to stick to the recommended 7 or 8 hours each night.

If you are suffering from an illness, then forget about my last statement. As I mentioned before, anyone who is recovering from an illness needs all the rest and sleep they can get.

How Can Lack Of Sleep Affect Me?

If you are not getting enough sleep, your body will not be able to rebuild itself and recharge itself properly. Your body will begin to suffer.

Here are some symptoms that are common with lack of sleep:

Memory loss
Emotional instability
Exhaustion, delusions, paranoia, and hallucinations over a prolonged period of sleep deprivation
Decreased concentration and creativity and disruption in your ability to learn
Decreased efficiency and productivity; everything seems to require more effort
Impaired judgment (your priorities and values in life may even change)
Loss of patience
Negative changes in your analytical abilities, perception, motivation, and motor control
Impaired immune system
Increased feelings of depression, apathy, or irritability and aggression
Slowed reaction time

From this list, you can see quite clearly that missing out on rest and sleep is not good for your health, happiness, or success!

According to the research, not getting enough rest and sleep can even shorten your life. Lack of sleep can also put you at higher risk for accidents, especially if you are experiencing delayed reaction times and poor concentration.

Tips For Getting Enough Rest And Sleep

If you are not getting enough rest and sleep, here are some tips that may help you out...

Try to get out into nature on a regular basis. Go to the ocean, walk through a garden, or sit by a lake or other relaxing surroundings
Take time out for non-stressful hobbies. Look for activities that you actually enjoy and look forward to. Try to find something that is different from your usual work week activities. Do these activities at your own pace and don't set rigorous deadlines for them.
Try to avoid take naps during the daytime. If taking naps is already part of your regular routine and so far has not been disrupting your sleep, that's fine. If you do take a nap during the day, try to limit your nap time to no more than 15 - 30 minutes.
Don't wait until bedtime to start thinking about or discussing problems. Deal with anything that is worrying you or causing anxiety early on in the day. That way you won't spend time thinking about it as you're trying to drift asleep.
During your day, take regular breaks and periods of rest and sleep should come easier at night.
Avoid the use of caffeine, drugs, and alcohol because they can disrupt your sleep patterns.
Read the scriptures (especially the ones you find inspiring) and spend time in prayer. These are excellent forms of relaxation.
Set aside the seventh day of the week for a special Sabbath of rest. Click here to learn about the Sabbath rest.
Get some exercise during the daytime or evening. Don't exercise too close to bedtime, or you may have trouble getting to sleep.
Try to establish a relaxing evening routine. Listening to relaxing music is a great way to unwind after a long day at work.
Start winding down early! Give yourself an hour or two before your ideal bedtime to start winding down and getting ready for bed.
Take a nice warm (not hot) relaxing bath before bedtime. Add 1 â€“ 2 cups of Epsom salts for a more relaxing soak.
Do not watch television before you go to bed. It's way too stimulating.
Take time out often to count your blessings. You will feel less stressed if you fill your mind with thoughts of gratitude and thanksgiving.
Stay away from rich, spicy foods in the evening.
Try to avoid eating late in the evening. Have your last meal of the day at least 3 hours or longer before you go to bed.
Make your last meal of the day light. If your last meal is light, you will digest it more easily. Large meals take much longer to digest and can prevent you from sleeping properly. Nighttime digestion will pull much needed blood away from your brain. That blood is needed for the brain processing that happens while you sleep.
Go to bed at the same time each night and get up at the same time. Our bodies work best on a regular routine.
Schedule at least 8 hours for sleep (with the hours starting with a few hours before midnight).
Keep your bedroom dark and quiet as possible. Quiet, dark room is best for sleeping.
Leave your bedroom window open a little bit to allow fresh air to flow into your bedroom.
Do not spend your vacation time at home working through an endless list of chores. Get out of the house! Pack a simple, but healthy lunch and take a trip into the country or find a nice lake or area with beautiful surroundings where you can spend the day. Take time to enjoy the scenery. Take time out to play and be a kid again.