7 Best Ways to Rest for Body Health

Kapanlagi.com - Rest is a basic need that cannot be avoided by every individual. Rest has become a very important moment for the body to renew energy that has been drained after activities throughout the day.

However, rest is not only about restoring energy, but also has the potential to provide a number of benefits for physical and mental health.

Among the various forms of rest, quality sleep is the most optimal form of rest. Good sleep quality plays an important role in maintaining health and simultaneously improving quality of life.

As reported by rey.id, Monday (27/11/2023), here are several ways you can do to get good rest through quality sleep.

1. Creating a Consistent Sleep Schedule

Illustration of time (Source: Medscape.com)

Maintaining a balanced sleep pattern plays an important role in maintaining body health. The majority of adults need a sleep range of 7 to 8 hours every night. However, many experience sleep durations that are less or even exceed those standards.

If you have difficulty sleeping, there are several steps you can take. One of them is to create a consistent sleep schedule. Sleep and wake up at the same time every day, even during holidays.

With this consistency, the body will adjust and its biological rhythm will be more regular, providing more meaningful rest time. If adjusting the schedule suddenly feels difficult, there are gradual methods that can be tried.

You can try to sleep earlier and wake up 5-15 minutes earlier in the morning. This change can be made gradually to help the body adapt.

If it is still difficult to sleep after lying down for 20 minutes, there is no need to force yourself. Try doing activities that can relax the body, such as reading a book or listening to calming music.

2. Pay Attention to Food and Drinks Before Sleep

Illustration of drinking coffee before bed (Source: Fitbase App)

In addition to maintaining a consistent sleep schedule, it is also important to pay attention to the food and drinks consumed before sleep.

Because what you eat or drink before sleep can affect your sleep quality.

One example is coffee that contains caffeine. The body needs 6-8 hours to eliminate the stimulating effects of caffeine.

It is advisable to avoid consuming coffee or drinks containing caffeine after 3-4 pm for optimal rest quality.

In addition to reducing intake of caffeine-containing drinks, it is also advisable to avoid heavy meals before sleep that can cause discomfort in the stomach.

Furthermore, avoiding alcoholic beverages is also important because their diuretic effects can disrupt sleep comfort by making you urinate frequently.

3. Avoid Sleeping Too Long in the Afternoon

Illustration of taking an afternoon nap (Source: bisakimia.com)

Taking a nap in the afternoon can indeed provide a pleasant sensation. Even a short nap or power nap can be beneficial for the body.

However, if the nap lasts too long, it can disrupt your sleep pattern at night. If necessary, limit the duration of the nap to a maximum of 30 minutes to avoid affecting the quality of your sleep at night.

4. Create a Comfortable Sleeping Environment

Illustration of comfortable sleep (Source: americanbeds.com)

Creating a comfortable sleeping environment can improve the quality of your rest. A quiet and minimally lit environment can make it easier for you to sleep.

In a study published in the National Library of Medicine on the influence of women's bedroom environment on sleep quality, it was found that the sleep quality of 50% of the participants improved after reducing noise and light in the bedroom.

Therefore, it doesn't hurt to apply this approach before sleeping. If the surrounding environment is noisy, using earplugs can help reduce sound disturbances during sleep.

5. Relaxing Yourself

Illustration of relaxing (Source: Rey.id)

Some people have difficulty sleeping due to anxiety and negative thoughts that haunt them.

However, by relaxing the body and mind, it can help create a calmer atmosphere, making it easier for you to sleep.

Some relaxation techniques that can be tried include:

• listening to relaxing music

• reading a book

• taking a warm bath

• meditation

• applying the 4-7-8 breathing technique

6. Routine Exercise

Illustration of exercise (Source: bastabalkana.com)

Regular exercise is one effective method of resting, as physical activity can increase the production of melatonin hormone, which helps facilitate sleep when night comes.

However, it is important to pay attention to the timing of exercise. It is advisable to avoid intense exercise before bedtime as it can disrupt your sleep quality.

It is better to exercise in the morning or at least 3 hours before bedtime.

7. Avoid Using Gadgets Before Bedtime

Illustration of playing gadgets before bed (Source: newsmag.tn)

The blue light or blue light emitted by electronic devices such as smartphones, laptops, tablets, and other gadgets, can have a negative impact on the eyes and disrupt your sleep rhythm at night.

This is caused by the effect of blue light which can affect the brain to remain active, as if it is still daytime, and disrupt the production of melatonin hormone that regulates sleep patterns.

As a result, it can be difficult to sleep at night. Besides gadgets, televisions can also emit blue light that disrupts sleep quality.

Therefore, to get quality sleep, it is recommended to avoid using gadgets and watching television before bedtime.

8. How long can someone stay awake without sleep?

Quoting ScientificAmerican, Monday (27/11/2023), the human limit to stay awake or pull an all-nighter is 264 hours or 11 consecutive days.

This was proven in 1965 by a 17-year-old student named Randy Gardner.

9. What are the Side Effects of Overnight Sleep Deprivation?

In the long run, lack of sleep can trigger chronic diseases such as diabetes, heart disorders, high blood pressure, and obesity. In fact, lack of sleep can lead to depression and weakened immune system.

10. Why Do People Feel Sleepy But Can't Sleep?

As reported by alodokter.com, Monday (27/11/2023), feeling drowsy but unable to sleep can be a symptom of sleep disorders.

For example, restless legs syndrome, the urge to keep moving the legs when trying to sleep can make it difficult for the person to sleep even though they are already sleepy.

11. What is Rest?

Quoting from the Great Indonesian Dictionary, rest means taking a momentary break from the routine or activities being carried out. According to the Ministry of Health, a good rest or sleep is a minimum of seven hours every day.

12. What are the Forms of Rest We Can Do Besides Sleeping?

Physical rest can be passive or active. Passive physical rest includes sleep and taking naps.

As for active physical rest, it means restorative activities such as yoga, stretching, and massage therapy that help improve circulation and body flexibility.

(kpl/alr)