MANY of us face challenges in maintaining our health, jobs, and other responsibilities. These challenges can leave us overwhelmed, with little to no time for rest. Rest plays a central role in success, health, and happiness. Despite the many distractions and something (or someone) always requiring our attention, rest is vital to long-term health.

Recently, while browsing through old email, I came upon one sent to me by my beloved cousin, the Reverend Maxine Barnett — rector of All Saints Church in Baldwin, New York.

Here I quote Maxine, “There is the need for Sabbath rest — spiritually, physically, mentally. There are many benefits of taking down time — if not vacation then a day, or an hour, or a change in activity/schedule, place, or space. It’s amazing that God not only commanded that we keep the Sabbath to rest from labour, to have time to worship, to be rejuvenated (even the land was to be fallow for a certain time), but also to have time to gather and reconnect as family.”

Rest can improve mental health, boost creativity, increase productivity, reduce stress, and strengthen relationships.

The following are ways in which rest can positively impact our long-term health:

1. Heals our body

The human body is built to thrive in a series of short sprints. Therefore, taking a break, a brief cessation from work, physical exertion, or emotional stress — if only for a few minutes — can offer us the refreshment we need to keep going through our day. Adequate rest helps the body activate its inner healing cascade and return to a state of balance. This is when the body can repair and recover.

2. Reduces stress

Stress is an essential aspect of life. For some persons stress may act as a stimulant, but may be a burden for others. Long-lasting stress suppresses our immune system and increases our risk of disease. During stress our body experiences fight or flight responses — heightening our senses due to perceived danger. When stressed we may experience increases in our heart rate and blood pressure, slowed functioning of our digestive system, and increased hormone levels.

The sympathetic nervous system is responsible for the fight or flight response. This was the body’s original means of survival; it allowed our ancestors to quickly protect themselves from danger. However, in the modern world this response can be experienced numerous times and in various situations. For example, you are at work, you get a call that your child is sick at school — you must rush to the child’s school and take her to the doctor’s office.

Resting activates the parasympathetic nervous system — that’s the rest and digest response, which is the opposite of the sympathetic nervous system.

3. Boosts creativity

When we take time to rest and relax we are naturally more creative because rest helps refuel our reserves. Quiet moments inspire reflection time, allowing us to break through creative barriers. This results in an increase in the ability to solve problems.

I find that ideas, solutions to problems literally leap into my brain when I rest in my “jungle” — an area in my home that is filled with loads of house plants and books.

4. Improves productivity

Our brain does not function as effectively when we are tired — that’s the reason we tend to be more productive after a restful period. This may be one of the reasons why Mondays are often filled with high-importance tasks or meetings.

5. Enhances decision-making

Rest improves our ability to make decisions. Working too long without rest reduces your concentration. Regularly scheduled breaks — whether daily or weekly — allows us to refresh our perspective and, in turn, improve our productivity and make better decisions.

Restful techniques

Rest is only significant when you purposefully do it. Here are some techniques you can implement in your daily schedule.

When life is busy and task lists pile up, pencil rest into your schedule just as you would a meeting or appointment. Develop simple routines for your day that cue you to rest.

1. Practise gratitude

Many people focus on the ‘big’ things they’re grateful for. Why don’t you refocus your gratitude on the little things? Literally rest in the knowledge that good is happening in your life. A grateful mind is less stressed and more likely to create a happy disposition.

2. Cultivate healthy habits

Exercise reduces the adverse effects of stress, improves mood, and regulates hormones and neurotransmitters (brain chemicals) . For optimal calm, try restful movements like yoga or stretching.

Mindfully practise relaxation. Set a goal to take five deep breaths throughout your day. For example, this can be done in the morning while you make your tea/coffee or while you wait for your computer to turn on.

You can improve your physical, emotional, and mental health by “turning your body off” periodically,

3. Get adequate sleep

Adequate sleep is essential for physical and mental health.

Set a sleeping schedule with fixed wake-up times; make gradual adjustments to shift sleep times as necessary.

Follow a nightly routine and keep it consistent. Partake in a ritual that may include spiritual nourishment like meditation/reading inspirational books/the Bible before bed. Unplug from electronics 30-60 minutes before bedtime and dim your lights. Low (or no) lights allow the brain to increase its production of melatonin, a hormone that helps to regulate our sleep and wake cycles.

Dr Jacqueline E Campbell is a family physician, and radio show host. She is the author of the book A Patient’s Guide to the Treatment of Diabetes Mellitus.

Email her at drjcampbell14@yahoo.com or follow her on IG: dr.jcampbell