{"id":118476,"date":"2023-12-04T15:10:00","date_gmt":"2023-12-04T19:10:00","guid":{"rendered":"https:\/\/www.shortform.com\/blog\/?p=118476"},"modified":"2023-12-07T15:31:53","modified_gmt":"2023-12-07T19:31:53","slug":"how-to-rest-effectively","status":"publish","type":"post","link":"https:\/\/www.shortform.com\/blog\/how-to-rest-effectively\/","title":{"rendered":"How to Rest Effectively: 3 Strategies to Give Your Body a Break"},"content":{"rendered":"\n

Do you know how to rest<\/a> effectively? Why is rest important for personal growth<\/a>?<\/p>\n\n\n\n

Although it’s tempting to think of rest as something passive, Brad Stulberg and Steve Magness argue that we should take active steps to rest effectively. We can do this by practicing mindfulness, prioritizing sleep, and taking short walks.<\/p>\n\n\n\n

Keep reading for strategies on getting the most out of rest.<\/p>\n\n\n\n\n\n\n\n

Strategy #1: Practice Mindfulness<\/h2>\n\n\n\n

Mindfulness meditation<\/a>, Stulberg and Magness explain, is a Buddhist form of meditation that involves focusing solely on one\u2019s breathing. By practicing mindfulness when resting, practitioners become better at coping with stress. <\/strong>To show how to rest effectively, Stulberg and Magness point to studies demonstrating that mindfulness meditation is associated with increased activation in the prefrontal cortex<\/a><\/em>, the part of our brain that controls our stress response<\/a>. Other studies have found that experienced mindfulness practitioners respond better to pain and discomfort than novices\u2014according to brain scans, experienced practitioners are able to switch off the emotional response to pain in their amygdalas, while novices cannot. <\/p>\n\n\n\n

(Shortform note: While Stulberg and Magness emphasize that mindfulness involves focusing on one\u2019s breathing, expert mindfulness practitioners point out that focusing on breathing is just an entry-level step into mindfulness meditation<\/a>. According to these experts, focusing on your breathing should be a gateway into quieting your mind<\/a> so you can become more aware of your thoughts. Through recognizing and accepting these thoughts, mindfulness practitioners aim to foster compassion<\/a> for themselves and others.) <\/p>\n\n\n\n

Strategy #2: Prioritize Sleep<\/h2>\n\n\n\n

According to Stulberg and Magness, sleep is another crucial form of rest for intellectuals and athletes alike. <\/strong>Stulberg and Magness relate that numerous studies have shown that sleep helps us consolidate information\u2014in other words, it reinforces the information that we know and forges connections between new pieces of information. However, they point out that sleep\u2019s key benefits are derived from rapid eye movement <\/em>(REM) sleep, which largely occurs between hours seven and nine of sleep. Consequently, intellectuals need copious amounts of sleep to reap its full benefits.<\/p>\n\n\n\n

Stulberg and Magness also note that, for athletes, sleep is crucial for activating the anabolic state<\/em>\u2014a state in which hormones like testosterone and human growth hormone flood our bodies and help repair our muscles and bones. These hormones are released during REM sleep, meaning sleep-deprived athletes can enjoy outsized physical benefits simply by sleeping a couple hours longer to spend more time in REM sleep. <\/p>\n\n\n\n

Concrete Strategies for Getting High-Quality Sleep<\/strong><\/h3>\n\n\n\n

Although Stulberg and Magness emphasize the importance of sleep<\/a> in the recovery cycle, they don\u2019t provide any actionable insights to promote higher-quality sleep\u2014insights that are especially important since about one-third of Americans struggle with sleep deprivation<\/a>. To that end, experts recommend several concrete strategies<\/a> to improve your sleep hygiene<\/a> and get better sleep:<\/p>\n\n\n\n