Why Rest is Essential for Your Physical and Mental Health
We live in a time of “hustle culture”. The concept of rest is, at best, undervalued and at worst a source of shame. However, scientific research consistently underscores the importance of rest for both physical and mental well-being. From balancing inflammatory response to enhancing cognitive function, proper rest is foundational for maintaining optimal health.
If, beyond understanding its value, you have trouble physically resting, we can recommend some herbal and nutritional supplements that can aid your body and mind into settling for rest. Let’s dive into the science behind why rest is essential.
1. Rest Promotes Physical Recovery
One of the most apparent benefits of rest is its role in physical recovery. During rest, the body undergoes essential repair processes that are critical for healing and overall health. Muscle repair and growth happen most effectively during periods of rest, particularly during sleep, as growth hormone levels peak at night [1]. This hormone facilitates the repair of tissues, muscle regeneration, and bone growth, highlighting the importance of adequate rest for physical recovery, especially after exercise [1].
Moreover, research indicates that a lack of sleep or rest can contribute to an increase in systemic inflammation [2]. Inflammation is the body’s natural response to injury or illness, but when it becomes chronic, it is linked to serious health consequences throughout the body [2]. Sleep inconsistency increases the production of pro-inflammatory cytokines, representing heightened levels of inflammation throughout the body [2]. Consistent quality sleep helps to regulate this process leading to healthier levels of inflammation.
2. Rest Enhances Cognitive Function and Memory
Our brains are continuously working, even while we sleep. Rest plays a vital role in consolidating memories and improving cognitive function [3]. When we rest, particularly during non-rapid eye movement (NREM) sleep, the brain transfers short-term memories stored in the hippocampus to long-term storage in the cortex. This process, known as memory consolidation, ensures that new information is integrated and retained over time.
Rest is also critical for the brain’s “housekeeping” functions. During sleep, the brain’s glymphatic system works to remove toxins and waste products, including beta-amyloid proteins, which are associated with cognitive decline [4]. Without proper rest, this cleansing process is compromised, which can lead to issues with brain function over time [4].
Additionally, rest (even a short break) improves attention, decision-making, and problem-solving abilities. Studies show that people who take breaks during work or get adequate sleep are better at maintaining focus and are less likely to make mistakes [3,5].
3. Rest Regulates Stress Hormones and Boosts Mental Health
Over time, stress can wreak havoc on mental health, and rest is one of the most effective ways to manage stress. When the body is stressed, it releases cortisol, a hormone that prepares the body for a “fight or flight” response. However, prolonged cortisol release can lead to negative health effects, including impaired immune function and mood issues [6].
Sleep and rest both help regulate cortisol levels, reducing stress and promoting a sense of calm [7]. A well-rested brain is more resilient, better equipped to handle daily challenges, and less likely to experience mood fluctuations. In fact, studies suggest that individuals who prioritize rest are at a lower risk of developing a low mood, or feelings of tension and excessive worry [6].
Mental health professionals also recommend taking breaks throughout the day as a form of rest. Even brief periods of rest during work, such as stepping away from tasks or engaging in a mindfulness practice, significantly reduce stress and boost mood [8].
4. Rest Supports Immune Function
The immune system, our body’s defense mechanism, relies heavily on rest to function optimally. Sleep deprivation has been shown to suppress immune function, making the body more susceptible to health issues. Individuals who sleep fewer than seven hours per night are three times more likely to succumb to common seasonal respiratory challenges than those who sleep eight hours or more [9].
Adequate rest regulates the production of cytokines, proteins that regulate immune responses [10]. During sleep, the body ramps up the production of certain cytokines that help fight invaders and balance inflammation [10]. This is why doctors often recommend extra rest when recovering from illness—your body is using that time to strengthen its defenses.
5. Rest Facilitates Emotional Regulation
Finally, rest is key to emotional health. Sleep-deprived individuals tend to have more intense emotional reactions, making it difficult to manage everyday stressors. Lack of rest impairs activity in the brain’s prefrontal cortex, the area responsible for emotional regulation [11]. This leads to increased activity in the amygdala, the part of the brain that processes fear and anger, resulting in heightened emotional responses [11].
Regular rest helps maintain a balance between these areas of the brain, allowing for healthier emotional responses. By prioritizing rest, individuals can improve their emotional resilience and maintain a more stable mood, even during stressful times.
Prioritize Rest for Better Health
Consider this your sign that it’s time to let go of guilt over resting. The benefits of rest are not just anecdotal; they are backed by extensive scientific research. Whether it’s allowing your muscles to recover, enhancing cognitive function, reducing inflammation, or supporting mental health, rest plays a vital role in maintaining your overall well-being. By incorporating rest into your daily routine—whether through adequate sleep, taking short breaks, or engaging in relaxation practices—you are investing in a healthier, happier life.
For those who struggle with sleep or stress, consider consulting a healthcare provider or exploring supplements that may promote better rest. We recommend supplements that contain nutrients such as magnesium, glycine, or herbal adaptogens like ashwagandha. Check out Balanced Response, REM, and MetaCalm by Metabolic Maintenance® for multi-nutrient blends designed for stress response, sleep, and relaxation. By prioritizing rest, you’re not only taking care of your body but also fostering a more balanced and resilient mind.
References
- https://www.sciencedirect.com/science/article/abs/pii/S1440244021001328
- https://www.frontiersin.org/journals/neurology/articles/10.3389/fneur.2020.01042/full
- https://www.annualreviews.org/content/journals/10.1146/annurev-psych-010419-050815
- https://www.sciencedirect.com/science/article/abs/pii/S016643282200376X
- https://link.springer.com/article/10.1186/s12891-021-04136-5
- https://www.sciencedirect.com/science/article/abs/pii/S0022395619304364
- https://www.sciencedirect.com/science/article/pii/S2451965021000363
- https://www.frontiersin.org/journals/public-health/articles/10.3389/fpubh.2020.00215/full
- https://www.sciencedirect.com/science/article/abs/pii/S0033062023000117
- https://www.sciencedirect.com/science/article/pii/S1389945721000964
- https://www.mdpi.com/1648-9144/58/2/274