Benefits of rest for mental health

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By Kim Nokes-Stenz, RN, Rogers Behavioral Health in Appleton (top) and Emily Kidd, RN, Rogers Behavioral Health in Nashville (bottom)

What is rest?

Rest is the opposite of being active. When we’re resting, we’re not doing, planning, or overthinking. We’re giving our minds and bodies the opportunity to pause from the activities of life and recharge. Although it has many health benefits, many people don’t get enough. We become most aware of our need for rest during times of illness or exhaustion, but we all need periods of rest every day to keep our mental and physical health in balance.                                                                               

Sleep is an important way we rest every day. Going to bed and getting up at around the same time every day is essential for good sleep. Taking a three-hour nap during the day will likely interfere with nighttime sleep and lead to feeling less rested. Research has shown that a fifteen- or twenty-minute nap can refresh the brain.

Rest provides the most benefits when we get some every day.

What are the health benefits of rest?

Rest keeps our physical and mental health in balance. For example, when we’re rested, our appetites are more regulated, which means we’re eating better. When we eat better, we generally feel better. When we feel better, we're able to have more endurance. We can complete what we need to do when we're not tired or feeling like we’re dragging. We're also not avoiding things because we don’t have the energy to do them.

Rest gives our bodies time and energy to carry out key functions, like:

• Breaking down food into simpler parts through digestion.
• Using building blocks from food to repair cells and restock energy supplies.
• Getting rid of waste products that build up during activity.
• Storing memories from the day (during sleep).

Rest helps repair our bodies after we’ve been physically active. For example, when we exercise we cause temporary damage to our muscles. With rest, our muscles repair themselves, becoming stronger. Our bodies are like a machine. Just like a car needs to stop for refueling and maintenance, rest helps our bodies and minds run well.

Quality rest makes it easier to handle your emotions and think clearly. We’re less likely to have big swings in how we feel or lash out if we’re rested. Like a run-down car, a tired brain might stutter and stall when it tries to work. A rested brain is more likely to function better.

How do you know if you’re getting enough rest?

It can be difficult to make time for regular rest. Working long hours, taking care of others, and doing too many activities are common reasons for not resting. Some people struggle to put their needs first and say no to others. For some, the biggest obstacle is being distracted by electronic devices.

Whatever the reasons, lack of rest directly impacts mental health. Here are some warning signs that a person could need rest:

• Reduced ability to control emotions
• Increased feelings of anxiety or depression
• Brain fog or difficulty thinking
• Impaired memory
• Feeling run down or achy

5 ways to create time for rest

1. Start the day by taking a hurkle-durkle
   Hurkle-durkle is a Scottish word from the 1800s, and it means choosing to spend extra time in bed after waking to give your mind and body rest before you start your day. Some people get up, hit the alarm, hop in the shower, and their day begins. Before they know it, they’re exhausted. A hurkle-durkle invites us to start the day by putting energy into our own well-being. This could look like wrapping in a cozy blanket, reading a favorite book, or just allowing time to daydream. Starting the day with this form of self-care creates a positive mindset because your mind and body will be in balance as the day begins.

2. Take a mid-day break
   It may sound obvious, but too many people work a full day without stopping to breathe. There are many nourishing ways to use this time. Enjoy a meal mindfully, by using the five senses to fully experience your food, or eat in the company of friends. Be alone in a quiet space without interruption or noise. Put technology aside. Go for a walk in nature for a change of scenery, or even just step outside for a breath of fresh air for a few minutes. Listening to music or a podcast is another good option for a quick mid-day escape. You could also try meditation.

3. Create healthy boundaries
   Setting boundaries is key to making time for rest as part of your daily routine. Set your limits and stick to them, even if means saying no. Turn down an invitation to meet over lunch. Protect the time you need for your well-being.

4. Create a calming space for rest in your home
   Use sights, smells, and sounds to create a relaxing environment. Smells can have a powerful effect on the way we feel. The scents of lavender, chamomile, and sandalwood may increase feelings of relaxation. Use a candle, diffuser, or incense to fill your home with one of these smells. Make the space feel like a tropical paradise with plants. Having plants in your home may reduce stress and improve mood. Set the atmosphere with the right tunes. Slow music can boost relaxation.

5. Slow down during transitions
   Often people rush from one task to the next without thinking about the moments in between. Transitions offer a space to pause. Pay attention to the feeling of your feet on the ground when walking. Choose silence on the commute home and focus on breath at each stop. Even just checking-in with yourself between activities creates space for peace.

Mental health help at Rogers

If you or a loved one is struggling with mental health or addiction, our teams of compassionate experts are here to help. Call 800-787-4411 for a free, confidential screening.