Rest: how much is enough?Life today is fast-paced, exciting--and exhausting. Insomnia is epidemic. People are gulping gulping exaggerated, sometimes difficult, swallowing movements; seen in cats with laryngitis or esophagitis. down millions of sedatives and tranquilizers, desperate for rest that will restore their energies. Why am I always tired? You may have an illness, such as a cold or the flu, that is sapping your energy. Or you may be depressed. Many otherwise healthy people, however, work in confining sedentary jobs with deadline pressures and emotionally draining problems. These people are not likely to feel rested when they get out of bed in the morning. In addition, few people get through a day anymore without a pick-me-up, usually coffee, tea, or cola. Caffeine is a central nervous system stimulant stimulant, any substance that causes an increase in activity in various parts of the nervous system or directly increases muscle activity. Cerebral, or psychic, stimulants act on the central nervous system and provide a temporary sense of alertness and well-being as and a common cause of insomnia. What about chronic fatigue? Besides tiredness and a lack of energy, there is also an increase in irritability irritability /ir·ri·ta·bil·i·ty/ (ir?i-tah-bil´i-te) the quality of being irritable. myotatic irritability the ability of a muscle to contract in response to stretching. . Tempers get short and patience goes out the window. Everything requires more effort, until finally the simplest tasks seem overwhelming. Fatigue also sabotages creativity. Judgment suffers and efficiency goes. And if unrelieved, fatigue can culminate in exhaustion and full-scale depression. How does rest relate to these problems? * Rest allows your body to renew itself. Waste products are removed, repairs are effected, enzymes are replenished, energy is restored. * Rest aids in the healing of injuries, infections, and other assaults on your body, including stress and emotional traumas. * Rest strengthens your body's immune system immune system Cells, cell products, organs, and structures of the body involved in the detection and destruction of foreign invaders, such as bacteria, viruses, and cancer cells. Immunity is based on the system's ability to launch a defense against such invaders. , helping protect you from disease. * Proper rest can add length to your life. In a large population study of health habits a few years ago, it was found that people who regularly slept seven to eight hours each night had lower death rates than those who averaged either less than seven hours or who slept longer. How much rest do I need? People need different kinds of rest and a relaxing night's sleep is a good start. Newborn babies sleep from 16 to 20 hours, while young children need 10 to 12 hours. Adults vary widely in their requirements, but most do best on seven to eight hours per night. People also need a change of pace During World War 11 Great Britain Great Britain, officially United Kingdom of Great Britain and Northern Ireland, constitutional monarchy (2005 est. pop. 60,441,000), 94,226 sq mi (244,044 sq km), on the British Isles, off W Europe. The country is often referred to simply as Britain. instituted a 74-hour workweek but soon found that people could not maintain the pace. After experimenting, they found that a 48-hour workweek, with regular breaks, plus one day of rest each week, resulted in maximum efficiency. Society also recognizes the need for other breaks from time to time. The long weekend is now an institution, and yearly vacations have proven their value. What about sleep medications? Are they helpful? During normal sleep the body passes back and forth between periods of light and deep sleep. During light sleep dreaming occurs; this apparently provides a natural outlet for the pressures and tensions that build up during the day. However, medicated medicated /med·i·cat·ed/ (med´i-kat?id) imbued with a medicinal substance. medicated contains a medicinal substance. sleep, while producing a welcome state of unconsciousness, suppresses that dream stage. And even though people believe they have slept soundly, they may not feel as refreshed and energetic the next day. Sleep medications may be helpful in emergencies, but they will contribute to chronic fatigue if continued over time. Alcohol is another commonly used drug that ;eems to produce relaxation and aid sleep. But alcohol-induced sleep is not as restorative re·stor·a·tive adj. 1. Of or relating to restoration. 2. Tending or having the power to restore. n. A medicine or other agent that helps to restore health, strength, or consciousness. as normal sleep. How can I sleep better? * Take frequent breaks during workday. Walk around, drink of water, take so breaths. * Daily engage in 30 to 60 minutes of active exercise. Exercise relaxes, restore energy, helps banish ban·ish tr.v. ban·ished, ban·ish·ing, ban·ish·es 1. To force to leave a country or place by official decree; exile. 2. To drive away; expel: We banished all our doubts and fears. depression and combats nervous tension. * Maintain as regular a schedule as possible for going to bed, getting up, eating, an exercising. The body flourishes on regular rhythms. * Eat the evening me, least four hours before bedtime. An empty, resting stomach is more conducive to quality rest. * Try a lukewarm (not a hot) bath. It is a helpful relaxation technique Relaxation technique A technique used to relieve stress. Exercise, biofeedback, hypnosis, and meditation are all effective relaxation tools. Relaxation techniques are used in cognitive-behavioral therapy to teach patients new ways of coping with stressful . * Count your blessings. the mind with gratitude and thanksgiving. Rest is an important part of life's rhythm. And like a dancer, if we go with our rhythms we will be in tune with ourselves. Aileen Ludington is the associate editor of Lifeline Health Letter, medical director of the Lifestyle Medicine Institute in Loma Linda Loma Linda may refer to:
This article is taken from Dynamic Living, a book by Aileen Ludington and Hans Diehl. You may order Dynamic Living through the Review and Herald Review and Herald may refer to either of the following Seventh-day Adventist entities:
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