Now, we can start getting into how to include more rest in your life. I count physical rest as anything that is nourishing for the body and does not make the body more tired. I like to frame physical rest this way, so we remember that rest isn’t just laying down and not doing anything. With that said, here are 7 ways to start getting more physical rest in your life.
- Sleep: This is probably the most straightforward option for getting more physical rest. According to the CDC, almost 40% of Americans are sleep deprived, so it’s an obvious place to start. It’s recommended that, as adults, we get at least 7 hours of sleep, preferably more, and a better goal would actually be closer to 9 hours every night. Even a nap to get those hours in is better than struggling through the day on 5 hours of sleep.
- Stretching: Stretching is such an important part of our lives that isn’t emphasized enough. Stretching allows our bodies to move properly. While we don’t need to be able to do the splits or balance for 5 minutes, we do need to maintain our range of motion, especially as we get older. Even 5 minutes of stretching can help to reduce joint and back pain. Try watching a youtube video that’ll walk you through the steps!
- Baths: One of my favorite ways to let my body relax is to take a bath. The hot water can help those sore muscles relax and let go of some of the physical stress that the body carries throughout the day. It can also reduce inflammation and improve skin health. Try adding some scents or use a bath bomb to make it even more enjoyable.
- Releasing Tension From Your Body: Sometimes it isn’t enough to do any of the other things because our bodies are still holding onto tension. In these cases, I like to do a progressive muscle relaxation to start letting go of that tension and figure out where in my body needs some more attention. Here’s a tutorial from Calm on how to do a progressive muscle relaxation!
- Self-Care: While self-care has become a bit of a buzzword nowadays, there’s still truth to it. For me, self-care is focusing on my body’s needs. Sometimes that’s allowing myself more breaks, sometimes it’s having a little spa day. Listening to yourself and recognizing what you need is the best way to get the most out of your rest.
- Taking More Breaks: Rest doesn’t always mean doing more things. If you’re like me, you like to get everything done that you can as quickly as possible. Unfortunately for us, that typically isn’t the most healthy idea. Allowing yourself more breaks, giving your body time to transition between tasks, and addressing whatever needs have come up is oftentimes one of the best ways for us to include more rest in our lives.
- Do Some Deep Breathing: The final way that I’m going to mention to get physical rest is to do some deep breathing exercises. It’s one of the easiest things to start adding to your day because it can be done anywhere. These can help to regulate our nervous system, which leads to less stress, improved cognitive function, and improved emotional regulation. Studies have also found that deep breathing improves sleep, digestion, and pain management.
Those are my 7 ways to get more physical rest into your life. As always, find the thing that works best for you. You know your life best, so try the things that are most appealing and experiment with it!
