Types of fatigue and the type of rest you may need
When sleeping is not enough to restore us
Sleep and rest are not the same thing, so if you've been trying to compensate for your tiredness, lack of energy and motivation by sleeping, you probably still feel exhausted.
Dr. Saundra Dalton-Smith is a researcher and author of Sacred Rest: Recover Your Life, Renew Your Energy, Restore Your Sanity . She suggests that we go through life thinking we're rested because we've had enough sleep, but the reality is that we're missing out on other kinds of rest that may more accurately target the kind of exhaustion we're experiencing and that our bodies likely desperately need.
The society we live in encourages us to be highly productive, to work towards goals, to meet work schedules, easily inducing stress and chronic fatigue. According to Dr. Dalton, we are suffering from a sleep deficit because we do not understand the true power of rest and this is synonymous with recovery in several key areas of our lives.
Rest is the most underutilized, chemical-free, and effective alternative therapy available to us. Every activity we do requires energy, and that energy isn't necessarily physical: a stormy relationship, for example, drains us emotionally, requiring us to think carefully about what we're going to say and how we act. To satisfy our need for rest we must first identify where we're spending our energy and focus attention on getting the kind of rest we need to restore those specific areas.
Dr. Dalton proposes 7 areas and 7 corresponding types of rest to restore them.
The 7 types of rest
Physical rest
This can be passive or active. Passive physical rest refers to sleeping and napping specifically, while active rest refers to restorative activities such as yoga, stretching, and therapies that improve circulation and flexibility. Likewise, activities that break up your daily routine, that is, if you work at a desk and exercise at a gym, on your active rest day doing activities in your garden at home or doing repairs that require moderate outdoor activity, allow you to be active, but in a different context.
Mental rest
Are you one of those people who needs a big cup of coffee to start your work day, get irritated easily, forget things and have trouble concentrating on work? Or when it's time to sleep, do you find it difficult to fall asleep, thinking and ruminating on situations you experienced during the day? And even if you have slept 7-8 hours, do you wake up more tired? You probably suffer from a mental rest deficit.
According to Dr. Dalton, the good news is that there's no need to quit your job or take a vacation. Simply taking scheduled breaks every 1-2 hours during your workday can help you change your pace, get some fresh air, and come back with enough energy to tackle another hour of work with full focus. Also, keeping a notebook on your nightstand to write down any facts, thoughts, or anything you want to remember to do the next day can provide you with the peace of mind to fall asleep and not let those thoughts interfere with your rest.
Sensory break
You may already be familiar with the terms “visual pollution” and “noise pollution” and it is when we are saturated with noise, billboards, signs and messages that circulate everywhere in modern life. But not only that, bright lights, computer screens, conference calls, noisy neighbors overwhelm our senses and we have become so accustomed to it that we hardly notice that it affects us or we consider it normal.
The senses transmit information from the environment and the brain interprets it and tells the body how to react. When there is competing sensory information, the brain cannot interpret it all at the same time. For some people, this feels like being "stuck" because the brain cannot prioritize which sensory information to focus on.
Sensory rest ranges from closing your eyes for a few minutes at midday to consciously turning off electronic devices starting at a certain time at the end of the day. There’s nothing wrong with being aware and intentionally finding moments to step away from the sensory overload imposed by modern life, whether it means asking neighbors to turn down the music, or turning off notifications and ringtones on your phone, or closing a door to reduce noise in another room, or even leaving a place with strong odors or perfumes.
Creative break
According to Dr. Dalton, this type of break is especially helpful for people who need to solve problems or come up with new ideas. Creative rest can reawaken the wonder and fascination that dwells within us. The best way to achieve this is by returning to nature, admiring a landscape, a sunset, whether in a nearby park or in our garden.
Creative respite, in addition to contemplating nature, can be achieved by looking at a piece of art, listening to inspiring music, and appreciating other artistic expressions. You can turn your workspace into a place of inspiration by displaying images of beautiful places and works of art that have special meaning for you. It's hard to spend 40 hours a week looking at a white or cluttered environment and expect to be passionate about something, much less come up with innovative ideas.
Emotional rest
This applies to people we consider “nice people.” They are the ones that everyone depends on, that everyone asks for favors from, and since they don’t tolerate confrontation, they will say “yes” even if they want to say “no.” However, when these people are alone, they feel that they are not valued and that everyone takes advantage of them.
These people are in need of emotional rest, meaning having a way and a time to let off steam, express what they feel and stop thinking they have to please others. Emotional rest requires summoning up the courage and being honest to really express how we feel. Dr. Dalton points out that an emotionally rested person can respond to the question “How are you?” with a sincere “I’m not okay” and go on to share something difficult that would otherwise not be said.
If you need emotional rest, it's very likely that you are also in a social rest deficit (often they coexist). This happens when we have a hard time differentiating between relationships that enrich us and those that intoxicate us. Research in psychology suggests that we have "mirror neurons" that allow us to receive emotional information from other people. So if you surround yourself with negative or depressed people, you will soon begin to feel like them.
In this sense, to enjoy social time, you need to surround yourself with positive and supportive people. Keep in touch with friends who simply want to enjoy your presence. Although your social interactions may take place virtually these days, you can get more involved by switching to video calls and focusing on the person you are talking to.
Spiritual rest
This form of rest manifests itself in the ability to connect beyond the physical and mental space to a deeper sense of belonging, love, acceptance and purpose. To make this a part of your life, Dr. Dalton recommends “getting involved in something bigger than yourself and adding prayer, meditation or participation in a community to your daily routine.”
Tiredness and fatigue can also be associated with certain health problems, so it is advisable to consult your doctor if you feel that none of these alternatives can help you recover.
Other actions that allow you to rest from your routine apart from sleeping
- Reading. This has several benefits: in addition to keeping your brain active, depending on what you choose to read, it can be a moment of escape, daydreaming, or simply getting you out of your daily routine. Another way of reading that is currently gaining momentum is listening to audiobooks, especially if you do a manual or repetitive activity.
- Being alone . Being alone is always a good option, as it is a time when you can get ahead on things you have pending; take advantage of the opportunity to get your facial treatment, hair treatment, etc., without depending on anything or anyone.
- Do nothing. There is nothing wrong with that and it is necessary to allow life to simply happen.
- Taking a bath. It is an ideal way to rest because it relaxes the muscles and, if done before going to sleep, promotes restful sleep.
- Watching TV. Although this is a similar option to doing nothing, it allows you to change your mind for a while and take a break from the routine.
- Meditation. This allows you to observe yourself internally, your thoughts and emotions. It is not about changing anything, or following thoughts, or trying to hold on to them or eliminate them.
Sometimes sleep alone isn't enough to restore us to the point of feeling rested and recovered, so it's worth taking a look at the type of rest we need, this way you can accurately address the situation that may be wearing you down and keeping you from sleeping.