Rest is a Weapon
My grandmother used to say to me, “rest is a weapon.” I wasn’t clear on what that actually meant until I got older, had kids and felt exhausted. When she used to tell me this phrase it was in the context of getting over being sick. We all know that when we are run down and over run with germs that are making us feel bad rest is necessary. We call out from work, call the kids in from school, start clearing our schedule, put off chores around the house because letting our bodies be still allows the focus of our body to heal what’s making us sick.
As I got older I realized the rest isn’t just a weapon against being ill but it’s also a weapon we should be using against burn out, overwhelm and a form of self care that is greatly over looked. So often we hear and are pressured to do more with phrases like, “on my grind 24/7,” “always hustling,” “no rest,” or “I’ll sleep when I’m dead.” Give me a break! That’s a great way to ruin anything you love, crush goals you are passionate about and bring on ill health that can totally be avoided.
In recent studies it’s shown that the average male needs 7-8 solid hours of quality sleep and females need 8-9 hours of quality sleep for peak performance by their bodies and minds. How many of us are really getting that? How many of us would say that we’re getting any quality sleep? How many of us think that sleep and rest should be made a priority over getting more work done (in or out of the home)?
We probably all pause and think “oh, I can manage,” “it’s worth being a little tired to get this done,” all the excuses… the truth is there are no exceptions. Rest is necessary for your body and mind to function properly. If you want to be at the top of your game you have to be well rested. Rest should be a priority to live a long and healthy life. Rest should not be a luxury saved for long weekends or vacations.
Creating a routine for sleep can be a useful way to send the signal to your body that it can relax, shut down and rest. A lot of people struggle going from the business of the day to closing their eyes in a dark room waiting to be tired or allowing their mind to quiet so quality rest can be achieved. Finding a way to prepare your body and mind in a bedtime routine can create a solution to slipping into relax mode. Here are some steps you might include in your bedtime routine:
Dim the lights in your home to signal to your body that it's time to wind down.
Avoid screens (e.g. TV, phone, computer) for at least an hour before bed, as the blue light emitted by these devices can interfere with your body's natural sleep hormones.
Take a warm bath or shower to relax your muscles and body.
Do some light stretching or yoga to release tension in your body.
Try relaxation techniques such as deep breathing, progressive muscle relaxation, or visualization.
Write in a journal or reflect on your day to clear your mind of any racing thoughts.
Set the stage for a comfortable sleep environment: make sure your bedroom is cool, dark, and quiet, and that your bed is comfortable.
Avoid caffeine, alcohol, and large meals close to bedtime, as they can disrupt your sleep.
Consider reading a book or listening to soothing music to help you relax.
When you're ready, turn off the lights and get into bed. If you have trouble falling asleep, try repeating a calming word or phrase to yourself.
Regardless, of what your routine looks like or the steps you follow, having a pattern to end. the day will help you find relaxation faster. Put together a routine that works for you, that calms you, that relieves stress. Be consistent and give yourself some time to adjust, be flexible and willing to try different things to find the most relaxing pattern for you. Remember by incorporating rest into our daily lives, we become more productive, creative, and focused. Rest allows us to clear our minds, gain perspective, and approach problems with fresh ideas and energy. Additionally, rest is essential for our physical health, as it helps to prevent illness, reduce inflammation, and improve immune function. Who doesn’t want to live a better life from getting better rest?!
