You know the feeling. You wake up feeling sluggish and the rest of the day you feel like you’re walking around in a fog. Our busy lives leave us little time to truly get the rest we need, and if you’re not careful, it can have a negative effect on your health. Getting enough rest involves your mind and body, and making rest a priority is important for your mental and physical health. Usually, when we feel burnt out, we assume it’s because we need more sleep. But getting the rest you need involves more than just catching your zzzs at night.
It may seem challenging to get the rest you need, but there are simple and effective things you can do throughout your day that can have a big impact. By incorporating opportunities for rest, you can become more productive, improve your outlook on life, and most importantly, optimize your health. Here are five keys to help you get the rest you need.
Naps aren’t just for kids. While it may seem tricky to sneak a nap in every day, studies show that taking a quick nap for even 10 minutes can have positive benefits, including:
•Reducing your risk of heart disease
•Improving your immune system
•Helping you sleep better at night
•Uplifting your mood
•Allowing you to solve problems easier
2. Limit Caffeine
While we may enjoy the instant gratification of a caffeine jolt, that cup of coffee, tea, soda or energy drink can increase your stress and anxiety. This puts more stress on your body, both physically and mentally. Instead, of reaching for that extra cup of coffee, consider drinking more water or another beverage such as juice or a smoothie.
3. An Attitude of Gratitude
How often do you take a break from your daily life to reflect on the things you are thankful for? Setting aside a few moments each day can ease stress and calm both your body and mind. Make a habit of taking a moment to live in the moment, and reflect on what you are grateful for each day. It will help recharge your batteries and decrease emotional and physical stress.
4. Take a Short Break
Sometimes, all you need to do is take a temporary break to recharge. By removing yourself from a tense environment or situation and connecting with your feelings, thoughts, and body, you can often return rejuvenated and feeling refreshed. It may help to also do deep breathing exercises, take a walk, or do stretches to refocus your mind and body.
5. Give Your Mind and Body the Right Fuel
Choosing the right foods can give us energy, and the opposite is also true. When you’re hungry and your energy level falls, your mind and body demand fuel. To keep your brain and body working at its best, choose foods that are high in protein, such as a small serving of nuts, chicken or fish. Be mindful of portion sizes to avoid that post-snack crash.
If you try all of these things and still feel you are not getting the rest you need, have a conversation with your healthcare provider. Getting enough rest is essential to your physical and mental health.
Sleep Detectives. Mercy Sleep Disorders Center Helps Adults and Teenagers Solve Sleep Problems
If a sleep disorder may be keeping you from getting enough rest, treatment begins with proper diagnosis.
Mercy Medical Center’s fully accredited Sleep Disorders Center has an experienced team ofexpert, board-certified physicians to evaluate and treat pediatric patients (ages 13 and older) to seniors.
Overnight sleep testing, which is noninvasive and painless, can diagnose a variety of common sleep disturbances. Mercy Sleep Disorders Center also offers home sleep testing accredited by the American Academy of Sleep Medicine for individuals who qualify.
For more information, visit cantonmercy.org/sleep. If you have symptoms of a sleep disorder, ask your family physician to refer you to Mercy Sleep Disorders Center or call 330-489-1456 for the center at Mercy Health Center of Jackson or 330-830-6113 for the center at Mercy Medical Center.