By Whitney Lucas Molitor, Ph.D., OTD, OTR/L, BCG
Have you ever slept the recommended eight hours, only to wake up feeling tired and unready to take on the day? In addition to focusing on your sleep habits, consider the health benefits of rest. Because inadequate rest can negatively affect health outcomes, mood and daily participation, rest is a crucial component of supporting and promoting health. If you are unsure when you last rested, it may be time to develop a new rest routine.
Rest is defined as engaging in “quiet and effortless actions” (AOTA, 2020, p. 32). It involves reduced physical, mental and social activity to promote relaxation, restore energy or cultivate calm, thereby supporting renewed engagement. Examples of rest include listening to music, doing a puzzle, meditating or reading. Decisions about when to rest and which types of rest to engage in are influenced by personal interests and choices, as well as sociocultural and contextual factors.
Rest is a unique experience that involves wakeful restoration across multiple categories and is a critical factor in promoting health. Physical rest includes activities such as stretching, napping or using a foam roller. This form of rest supports muscle recovery and can support the immune system. Mental rest is important for concentration and focus. This type of rest involves reducing stress and supporting emotional regulation, and it supports memory and concentration through breaks from problem-solving or decision-making. Mental rest may include meditation or can be combined with physical rest while walking.
Social rest involves taking breaks from social experiences or demanding interactions to support connecting in ways that promote energy renewal. Sensory rest focuses on reducing noise or screen time. Strategies such as dimming the lights or using noise-canceling headphones can help reduce excessive background noise. Creative rest involves taking a break from creative stimulation, returning to the task with renewed concentration and appreciation. Engaging with nature or quiet reflection can promote creative rest.
Understanding different types of rest is important; however, recognizing signs that you may benefit from rest is a critical first step. Feeling fatigued even after adequate sleep, having difficulty concentrating, feeling overwhelmed or increased caffeine use may indicate that you could benefit from more rest.
Developing practical strategies to consistently get rest that align with your lifestyle is a first step toward building more rest into your daily routine. Begin by scheduling short breaks throughout your day. Add these to your calendar and decide which restful activity you will do. When possible, spending time outdoors can be a beneficial way to rest. Another strategy to support rest is to take an inventory of your hobbies and interests. Identify what you enjoy and then set aside time to engage in these activities. View rest as a daily investment in your health and find enjoyable ways to make it part of your day.
Rest is just as important as getting the recommended amount of sleep. Despite societal, personal and family demands, rest is necessary to support health. Rest is a strategy that promotes health, reduces fatigue and prevents burnout. Begin by identifying which restful activities you enjoy. Building one intentional rest strategy into your upcoming week may be the best way to kick-start a new habit that supports rest.
Whitney Lucas Molitor, Ph.D., OTD, OTR/L, BCG, is department chair and associate professor in the Department of Occupational Therapy at the University of South Dakota. Her research interests include health promotion and productive aging. Follow The Prairie Doc® at www.prairiedoc.org, Facebook, Instagram, YouTube, and Tik Tok. Prairie Doc Programming includes On Call with the Prairie Doc®, a medical Q&A show (most Thursdays at 7pm on YouTube and streaming on Facebook), 2 podcasts, and a Radio program (on SDPB, Sundays at 6am and 1pm).