Just as our phones and devices need recharging to keep working, so do we. “Recharge” means giving your body and brain the rest, sleep and relaxation it needs to restore energy and function at its best.
Get enough sleep
Without daily rest, we can’t fully enjoy life or stay healthy. Sleep allows the body to repair itself, supports brain development and learning, and helps regulate vital hormones.
The National Sleep Foundation recommends 7-9 hours a night for adults aged 18-64 and 7-8 hours a night for adults aged 65 and over. The amount of sleep needed varies from person to person.
Sleep affects performance. People who don’t get enough sleep are more likely to get into accidents, have trouble remembering and focusing, feel grumpy and irritable, and have trouble focusing.
Here are some tips for staying well-rested:
- Get up and go to sleep at the same time every day. This helps build a routine.
- Move your body often. Regular exercise helps people to feel more rested after sleep.
- Eat fresh foods. Your brain needs nutrients so that it can make the chemicals and hormones that help you sleep well.
- Keep the temperature in your bedroom comfortable. Many people sleep better if the bedroom is on the cool side.
- Use your bed only for sleep and sex. Do not do work or other stressful activities in your bed or bedroom.
- Keep electrical devices away from your head when you sleep. The bright light from a phone or tablet can lower sleep hormones. Having these devices near you can make you more stressed, which also makes it harder to sleep.
Rest and relax
There are many ways to rest and relax. Choose things that fit your interests and lifestyles. Here are some possibilities:
- Meditate, pray or make a habit of having a quiet moment.
- Allow yourself time for leisure, creativity and hobbies or other interests outside of work.
- Practice progressive muscle relaxation or guided imagery.
- Spend time with friends and family.
- Schedule a regular digital and social media break.
Being intentional about how we recharge can greatly impact our physical and mental health, so make some time today to give yourself the rest you deserve.
Want other ways to give your body the attention it deserves? VA offers support for all aspects of your body through programs such as MOVE!, Nutrition & Food Services, Sleep 101 and Whole Health.
Topics in this story
More Stories
Nurses and residents at South Texas Veterans Health Care work together to complete simulated training for “code blue” situations that often require CPR (cardiopulmonary resuscitation).
Movement and mobility help you keep your independence. Tai Chi is a great practice for older Veterans. This recording offers a short practice for those who use a walker or a chair for balance.
Reducing alcohol intake with mocktails can positively affect your health.
Tks 4 disability increase info. Planning a road trip next week, snack ideas were helpful.
Usually only sleep 4 to 5 hours a night, 2 hour nap during the day. Will try relaxation ideas and more exercise. Tks
These are the types of advices I have been searching for, knowingly I have sleep apnea while using my sleeping machine on a daily basis. This is going to help me a lot more. Thank you so much VA.
I dont hear anythin from anyone bout current events. A lot of people will dwell on whats goin on in the world today. THe best thing for true rest and relaxation is “dont worry bout it”. If there is somethin goin on in the world round you, IF you cant do anythin bout it, Dont worry bout it. Ya cant fix things goin on overseas anywhere. Ya cant fix things with the political seen. There is always somethin you can do if it really bothers you. Call or write your represenitives. Otherwise, dont complain bout it, just let it go. If your dog pees on the floor, clean it up and move on. Dont hold on to things you have absolutely no control over. I see it everday in social media. Someone dont like somethin that another person did. If it dont affect you. Let it go. Dont worry bout it. It goes back to the old school ways. Mind your own, not others. There is always somethin more important in your oen life that needs to be taken care of than to be worried bout anythi at all you have absolutely NO control over. If there is somethin that you can control and need to take care focus on that. If you need some kinda help with it, find that help. Dont let it eat atcha.
Not one word about the benefits of a short nap, especially during stressful times, where a nap in a quiet dark space can supplement needed rest.
good! I agree… the dark quiet space may be hard to find, however. I guess my ear muffs and a cloth over my eyes would help.
Very good counselling for better health. We know these but need to be reminded because we get forgetful with so many problems that we have daily.
Get enough sleep. Rest and relax. Sounds good, not exactly easy to do when you have chronic long term insomnia. That prescription is sort of like saying “Don’t have cancer or heart disease.” Easy to say.
Even if this isn’t breaking news, these tips are still incredibly useful and meaningful. Getting a good night’s rest is vital for a healthy mind and body. Sadly, mobile devices, which should just be phones, have become everyone’s quick fix for instant gratification. Good thing I don’t pay for mobile service—just Wi-Fi and a VPN—and I know when to say good night.
“Sleep affects performance. People who don’t get enough sleep are more likely to get into accidents, have trouble remembering and focusing, feel grumpy and irritable, and have trouble focusing.”
Did your editor have trouble focusing?
Good eye, bro! :-)
Thx, I needed this boost
Great Information thanks for sharing!
I’m 83 yrs old and sleep with a cpap machine. I get a good 8 to 9 hrs sleep and try to workout in the gym as much as possible nothing stressful just exercise the muscles . I do take a cat nap in the afternoon if time allows.
Great, keep moving and keep in shape , Good for you
Sincerely
Dave Stewart
USAF Vet
It sounds good, stable, sound, and easy to implement. Thanks