The Importance of Resting

In this Article (Index)

• Health Benefits of Restful Sleep
• Sleeping Habits Around the World
• Tips for restful sleep

The Health Benefits of Restful Sleep

It is well known that rest is essential for a healthy life because it strengthens the immune system and decreaces inflammation (1), reduces stress (2), and improves mental acuity; when we rest the body recovers and resets itself, memory improves (3), blood pressure drops (4), inflammation decreases and energy recovers.
At night, heart rate, breathing rate and blood pressure go up and down in a process that is critical for cardiovascular health.
While you sleep, the body releases hormones that help to repair the cells and regulate the energy used by the body (5)(6).

Researchers at Brown University in U.S.A. and RIKEN Center for Brain Science (CBS) of Japan conducted research published in The Journal of Neuroscience (7) that provides evidence on the specific process by which sleep helps process what was learned during waking hours. The longer a person sleeps, the more time its brain has to process data. Sleep helps consolidate and fix what has been learned.

According to the outcome of a 2022 study conducted by a team of German researchers, published in Sleep Medicine Review, sleep disturbances, particularly insomnia, affect aoproximately 50% of individuals with anxiety. Not sleeping enough increases anxiety and perpetuates the problem. (17)

Sleeping Habits Around the World

Different cultures have adopted different habits that help to improve sleep and life quality of those who implement them.
The demands of daily life lead us to an overwhelming pace of life that wears down both our body and our mind.

A good rest shouldn't be underestimated; it is important to explore different methods and techniques that can help us rest better and awaken refreshed each morning; and also give us the chance to enjoy a healhtier and more balanced life.

Some of the bedtime routines that encourage a better rest include sleeping in a dark and cool room, avoing screen time before bedtime, engaging in regular physical activity and going to bed and waking up at roughly the same time every day.

China

In the Chinese culture, bedtime is preceded by spa treatments and massages focused on feet care. They also practice aromatherapy and wrapping the feet in hot towels (8).

South Korea

In South Korea people go to bed with socks to keep the feet warm. This routine, according to a study, helps those who follow it, to sleep around 7 minutes earlier than those who don't, and to sleep 32 minutes longer with less awakenings during the sleep period (9).

Germany

In Germany, couples that sleep together use separate bedding so that each partner can regulate their nighttime needs for warmth or coolness depending on their individual metabolisms. (10)

Guatemala

In Guatemala there is an ancient tradition involving the use of worry dolls (muñecas quitapenas) that are placed under children's pillows, this comforts the children and helps them overcome their fear of darkness. They share their fears with the dolls before going to bed, relieving their anxiety, and this helps them sleep better (11).

United Kingdom

In the UK, 30% of the population choose to sleep naked to aid the body's thermoregulation (12).

United States

In the U.S., according to a survey by Slumber Cloud, 12% of the couples who took part in the poll choose to sleep in separate rooms several days a week to avoid a patner's snoring or because they have different sleep schedules (13).

Japan

A poll conducted by the Japanese government disclosed that 45.5% of the adult population sleeps less than 6 hours each night (14).

This is one of the reasons that the traditional inemuri or "sleep while being present" is considered an acceptable custom, this includes falling asleep in bars, cafes, public places and on the job as long as the sleeper does not bother others (15).

Sleeping with Pets

In Canada, the United States, Australia and the UK it is quite common to sleep with dogs and cats. According to a study conducted by Mayo Clinic in 2017 showed that those who sleep with pets in their bedrooms slept well. (16)

Tips for restful sleep

The American Academy of Sleep Medicine (AASM) recommends: (18)

• Limit exposure to blue light. Turn off the TV and electronic devices 30 to 60 minutes before bedtime and keep them away from the bed all night.
• Limit the intake of alcohol, caffeine and heavy meals before bedtime. Dinner should be light, without sugar laden foods and easy to digest.
• Set routines for bedtime and waking up. Leave yourself time in the morning to wake up and get ready for your daily activities without rushing, and in the evening foster an environment and conditions that promote relaxation and calmness.
• The bedroom is a very important room. To rest well it should be kept dark, cool, and comfortable. It is also important to use the bed to rest or sleep and not for activities that require concentration such as watching televsion, devices or reading.