In this fast-paced 21st century and with all its technological advancements and round-the-clock commitments, the benefits of rest cannot be over emphasized in our innate desires to archive optimum health. We are, ever since, burdened and disturbed, by continues and momentary or periodic deadlines, functions, assignments and many various responsibilities which have led to much stress and restlessness and with it: much health conditions that appropriate rest could alleviate.
Rest, as simple as it may sound and as constantly overlooked by the youths and adults of this century, is the 7th of the eight (8) laws or principles of health and healing as expressed in the acronym- the NEW START. These principles are the basic foundations and rock for optimal health. The proper use and implementation of these principles of health and healing will, not only add healthy life to your years but maximum efficiency to your existence.
It is best to state here that rest is not laziness, indolence or idleness; rest is a pause from work for the purpose of relaxation and re-invigoration to be able to do more. It has been observed and proven that people actually accomplish more results, in various activities they performed, when they had (or have, in continues routines) proper rest.
Dr. Des Cummings said made this particular statement in his book that “Rest replace weariness, exhaustion, and fatigue with peace, energy, and hope”1
You work and rest to be fit to work again. As I have stated earlier, that you will even work better, at whatever you were doing after you had had an appropriate rest.
How much sleep do you need?
Studies continue to show that adults need eight hours of good sleep per night to really function effectively.2
On the average, an adult would need between 7 to 8 hours of sleep every night; not 8 hours at any time of the day; because you work in the daytime to sleep at night. For those whose jobs are essential, Night shifts should not be a continuous or regular occurrence so that you do not impair your body and compromise your immunity.
Types of Rests
Momentary Rest: –is rest taken or observed after a task or brake(s) during a task.
Daily Rest: this is the rest of sleep at night
Weekly Rest: one day of refrain from work is needed after every six
days of constant activity. NOTE: That the weekly day of rest is what gave rise to the weakly circle we have.
The Benefits of Proper Rest:
- Rest allows your body to restore itself. Waste products are removed, cell and tissue repairs are effected, enzymes are replenished, and energy is restored during the hours of sleep.
- Rest aids in the healing of injuries, infections and other assaults on your body, including stress and emotional traumas.*3
- Rest strengthens your body’s immune system, helping it to protect you from diseases.
- Proper rest can add length to your life. People who regularly slept seven to eight hours each night are reported to have had lower death rates than those who averaged either less than seven hours or who slept longer.
“…the Immune system”, as written by Dr. Cummings, “actually triggers the type of sleep-called ‘delta’ or ‘slow wave’ sleep- for healing”.3 this implies that healing occurs during rest/sleep, no wonder we wake up feeling better and healthier when we go to bed with health anomalies.
Sleep debt is the cumulative effect of the supposed hour(s) of sleep not had. Therefore, if you lose one hour of sleep each night for a week, at the end of the week you will have a sleep debt of seven hours, which is nearly the same as losing a whole night’s sleep! And the health implications of not having adequate sleep remain high.
We should not take the issues of sleep indifferently. Because evidence continue to accumulate which shows that relatively small amounts of sleep loss weaken the immune system and make you more susceptible to succumb to infections and disease.6
Causes of Sleep Debt:
The Causes of sleep debt are not limited to these; however, these are the topmost interrupters.
- Television and Internet surfing
- Sedentary lifestyle
- Stimulants such as caffeine
- Noisy environments
- Use of certain medications
- Entertainment and sports
- Overwork and night—shifts.
- Stress and Anxiety
- Noisy Environment
- Use of many common medications and stimulants such as caffeine, and…
Effects of Sleep Debt:
These are some of the result of not having enough or adequate sleep, they include:
- Decreased endurance
- Short-term memory loss
- Weakened immune system
- Moods affected, more depression
- Decreased mental efficiency
- Increases irritability
- Difficulty concentrating.
- More accident-prone\
If you observe the effects of sleep debt affects the neurological systems and the brain the most. In essence, they affecrt5 our person: character and behaviors.
How to Sleep Better:
- Take frequent breaks during the workday. Walk around, drink copious amount of water in the day and less at evenings, and take some deep breaths, especially before going to bed.
- Maintain regular schedule in your activities: such as; regular hours for going to bed, getting up, eating, and exercising etc. The body flourishes on regular rhythms.
- Try a lukewarm (not a hot) bath. It is a very helpful relaxation technique.
- Daily engage in 30 to 40 minutes of active exercise. Exercise relaxes, restores energy, helps banish depression, and combats nervous tension.
- Eat the evening meal at least four hours before bedtime. An empty, resting stomach is more conducive for a deep and quality rest.
- Count your blessings. Fill the mind with gratitude and thanksgiving at all hours especially at evening time.
- A clear conscience and a grateful mind are the pillows to sleep on.
How to Relax
This is a very simple but basic principle to have a relaxed mind which in turns extends its effect to the physical leading to the general experience of a relaxed body, according a research reported in TIMES magazine, you should note that:
To be able to have a relaxed outlook you need to breathe deeply, take a vacation, make friends, Exercise regularly, eat plenty of fruits and vegetables and don’t stay up late. (SO) Do what you can to remain optimal health wise Times, Feb. 12, 2007, Vol 169, No.7.
According to the above quote always remember to:
- Breathe deeply and regularly of it: Deep breathing is key
- Have physical Exercise regularly
- Take a vacation= plan yourself and your activities, and don’t over work your being
- Make friends:= be socially active; because life is spiced the more by cordial human relationships
- Eat plenty of fruits and vegetables, in a nutshell: WATCH YOUR NUTRITION OR DIET.
- Don’t stay up late. REST is vitality to the body, and strength for labor. We all need REST
Please while you plan to have proper rest from now on, do not forget the other health principles as expressed in the NEW START acronym.
The NEW START lifestyle program is based on eight (8) simple principles as introduced briefly. They are simple day-to-day occurrence and opportunities, such as REST, which we overlook, but are fundamental to our desires for optimum health.
There are significant rewards attained by choosing to get enough rest: People who are rested generally accomplish more in less time and does it better, more efficiently, and safely too! They will also be better lovers of God, spouses, children, and others because they balance the physical and mental attributes of their persons.
Make a decision, henceforth, to give yourself the required period of sleep each day and you will rip the benefits in health, efficiency, endurance, and vigor.
Please feel free to share your insight with others on proper rest and sleep in the comment box below.
- Creation Health Discovery.
- Steps to Health.www.glowonline.org
*3. LIGHT training manual
- Creation Health Discovery
4 Wildwood Lifestyle Center, training material
- .Time: Feb. 12, 2007, Vol 169, No.7.