Physical Health / Adequate Rest
Organization, one of the important elements of an integrated life which will be discussed at length in a later installment, is its most advantageous when it provides us with enough time to rest. For the sake of this discussion, I lump together sleep and waking rest (restorative and intentional inactivity). The degree to which adequate rest is critical to a well functioning body and life cannot be overstated. Real physiological changes occur the longer the body is in a state of prolonged wakefulness and no degree of fitness can overcome its deleterious effects. In humans, it has been demonstrated that the metabolic activity of the brain decreases significantly after 24 hours of sustained wakefulness. Sleep deprivation results in a reduction in body temperature, a slowing down of immune system function and an indequate release of growth hormone. Sleep deprivation can also cause increased heart rate variability and nervous system malfunction. Lack of rest is linked to impairment of memory and physical performance as well as a reduction in the ability to carry out mathematical calculations. If sleep deprivation continues, hallucinations and mood swings may develop. Essential hormones that effect the breakdown of proteins, maintain optimal emotional functioning and that fight invaders like viruses and bacteria are released in sleep. But so much is demanded of our minds and bodies in today's 24/7 culture that even when one receives adaquate sleep (7-8 hours) there are circadian rythmns throughout the day during which activity is more taxing to the system. Many have lost touch with these natural lulls in energy and motivation, forced to meet deadlines, sit in traffic or suffer the rath of over-committment. While it may seem that rest at these times would cause us to lose ground as we run to stay just ahead of wave of responsibility, actually the truth is our productivity is increased. Our and problem solving skills are sharper, creative juices are refreshed, focus is more keen and bodily functions like digestion and circulation are invigorated. How does one find the time to get 15-20 minutes of rest once or twice a day? Well, just like your financial budget, you must consider your time a limited resource as well and budget it carefully as well to support your physical and mental health as well as the important tasks of a busy life. This is where planning and organization are essential. Stay tuned for more on that.
Looking back to a period when my own life was in a state of disarray, I felt that time resting or not filled in the pursuit of creating or completing something was an opportunity wasted. Behind this frenetic activity, I now know, was a sense that I had not accomplished enough up to that point in my life, in a word, inadequacy. The only way I could quiet the voices of self-reproach was to be tangibly engrossed. I suspect many of us feel from time to time we have not lived up to our own expectations or those of family, coworkers or friends. This is part and parcel of the human condition. But if you think the need to accomplish is a phenomenon of modern life, consider the story of an extremely ambitious 40 something Julius Cesar, who, whereupon learning that Alexander the Great had conquered most of the known world at the age of 31, wept at his own perceived ineptitude. Those who are driven to conquer, accomplish, create or learn are fortunate, but this good fortune often turns against them, pushing them to reach some theretofore undefined point of satisfaction. It was rare, at least in my own life, to know that sense of completion, to hear myself say ‘there, I did it, now I can take a well deserved break and ponder my accomplishments’.
Its not so much that having goals is in and of itself is counterproductive, but many goals are a work in progress, they may not be accomplished in an afternoon, a week or even a year. Throughout history, giants of science or the arts have devoted their entire lives to the acquisition of some new and seemingly unattainable knowledge or skill. How did they manage to rest, knowing that what they sought was far off in the then, unforeseeable future? They broke the larger task into smaller more manageable ones. This is an art in itself and requires an ever evolving discipline. I find the act of committing ideas to paper to be valuable, drawing a schematic or hierarchy of the tasks to be accomplished and in what order. It cannot be rigid however, for as each element is completed, the order or importance of the remaining ones comes clearer into view. Or, it becomes apparent that new components must be added to the plan, pieces of the puzzle that could not have been anticipated before.
Planning enough time for adequate rest and sleep is the ultimate in self care. It’s an acknowledgement that in spite of the demands the world might be placing on us, we have to take care of ourselves first. It is not selfish to feel this way, indeed, if everyone was well rested, imagine how different a place the world might be. Driving to work would be a joyful experience where politeness rather than territorialism would reign supreme. There would be no need for overtime as you’d have plenty of energy to complete all your projects before they were due. You’re supervisor would be so impressed with your speed, accuracy and enthusiasm that he’d gladly grant you that promotion you so richly deserve. When you got home, you wouldn’t be sent into a rage when you slipped on the doggy bone left in the tile entryway, you’d have time to sit and help your kid with their second attempt on a report about Moby Dick. The clerk at the grocery store wouldn’t snap at you for screwing up your debit card transaction, for the third time and the telephone company would actually offer you a free month of service as a consolation for the extra $5.16 they mistakenly added to your bill….OK, maybe not. But you catch my drift.
Now, how do you ensure that you receive the most benefit from your time resting and sleeping? Well, like everything, it requires some planning. Exercise is an important component, it relaxes you and dissipates the waste products of mental and physical stress that have been accumulating in your bloodstream throughout the day. If possible, do some moderate exercise before and after work, but finish several hours before heading off to bed, as the energy boosting endorphins created by exercise might interfere with your slumber. Don’t eat or drink after 6:00 pm. Going to bed on a full tummy is bad for digestion as well as getting a good nights rest. Plus those foods are much more likely to become converted to fat and that’s not good.
Looking back to a period when my own life was in a state of disarray, I felt that time resting or not filled in the pursuit of creating or completing something was an opportunity wasted. Behind this frenetic activity, I now know, was a sense that I had not accomplished enough up to that point in my life, in a word, inadequacy. The only way I could quiet the voices of self-reproach was to be tangibly engrossed. I suspect many of us feel from time to time we have not lived up to our own expectations or those of family, coworkers or friends. This is part and parcel of the human condition. But if you think the need to accomplish is a phenomenon of modern life, consider the story of an extremely ambitious 40 something Julius Cesar, who, whereupon learning that Alexander the Great had conquered most of the known world at the age of 31, wept at his own perceived ineptitude. Those who are driven to conquer, accomplish, create or learn are fortunate, but this good fortune often turns against them, pushing them to reach some theretofore undefined point of satisfaction. It was rare, at least in my own life, to know that sense of completion, to hear myself say ‘there, I did it, now I can take a well deserved break and ponder my accomplishments’.
Its not so much that having goals is in and of itself is counterproductive, but many goals are a work in progress, they may not be accomplished in an afternoon, a week or even a year. Throughout history, giants of science or the arts have devoted their entire lives to the acquisition of some new and seemingly unattainable knowledge or skill. How did they manage to rest, knowing that what they sought was far off in the then, unforeseeable future? They broke the larger task into smaller more manageable ones. This is an art in itself and requires an ever evolving discipline. I find the act of committing ideas to paper to be valuable, drawing a schematic or hierarchy of the tasks to be accomplished and in what order. It cannot be rigid however, for as each element is completed, the order or importance of the remaining ones comes clearer into view. Or, it becomes apparent that new components must be added to the plan, pieces of the puzzle that could not have been anticipated before.
Planning enough time for adequate rest and sleep is the ultimate in self care. It’s an acknowledgement that in spite of the demands the world might be placing on us, we have to take care of ourselves first. It is not selfish to feel this way, indeed, if everyone was well rested, imagine how different a place the world might be. Driving to work would be a joyful experience where politeness rather than territorialism would reign supreme. There would be no need for overtime as you’d have plenty of energy to complete all your projects before they were due. You’re supervisor would be so impressed with your speed, accuracy and enthusiasm that he’d gladly grant you that promotion you so richly deserve. When you got home, you wouldn’t be sent into a rage when you slipped on the doggy bone left in the tile entryway, you’d have time to sit and help your kid with their second attempt on a report about Moby Dick. The clerk at the grocery store wouldn’t snap at you for screwing up your debit card transaction, for the third time and the telephone company would actually offer you a free month of service as a consolation for the extra $5.16 they mistakenly added to your bill….OK, maybe not. But you catch my drift.
Now, how do you ensure that you receive the most benefit from your time resting and sleeping? Well, like everything, it requires some planning. Exercise is an important component, it relaxes you and dissipates the waste products of mental and physical stress that have been accumulating in your bloodstream throughout the day. If possible, do some moderate exercise before and after work, but finish several hours before heading off to bed, as the energy boosting endorphins created by exercise might interfere with your slumber. Don’t eat or drink after 6:00 pm. Going to bed on a full tummy is bad for digestion as well as getting a good nights rest. Plus those foods are much more likely to become converted to fat and that’s not good.
posted by Mark Reynolds at 7:09 AM
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