What Does Rest Actually Mean?
How would you define rest? A good night’s sleep? A day free from fitness activities? A holiday?
What if I told you it’s all of those and none of those at the same time?
Because rest is something that, above all, often takes a backseat to being busy. However, for women grappling with hormone issues, understanding and prioritising rest is crucial. As a Nutritional Therapist working predominantly with women, many of whom face hormonal imbalances, I’ve seen firsthand the transformative power of rest and just how magical it can be for physical, mental and emotional health.
It’s something that comes up in every single client consultation, which is why we’re delving into what rest actually means and covering:
The nervous system and its role in rest
Cortisol and all of your other hormones, and how rest (or a lack of) affects them all
The seven types of rest
Small changes you can implement for long-term benefits
Understanding The Nervous System To Understand Rest
To understand rest, we must first understand our nervous system, which operates in two primary states: the sympathetic (fight or flight) and parasympathetic (rest and digest). Typically we’re going about our day in the sympathetic state, leaving little room for the parasympathetic mode, which is where true rest and recovery happens.
True rest and recovery isn’t simply a lie-in on a Sunday and a day spent lounging on the sofa (although, that said, these kinds of days of doing absolutely nothing are highly encouraged!). True rest comes from making a conscious effort to switch on our parasympathetic nervous system, because living in the sympathetic state is effectively living in a state of chronic stress. The body remains in a heightened state of alertness, and continually pumps out stress hormones - hello cortisol. And if we are not prioritising the parasympathetic system but rather letting cortisol run riot, well, in short, it’s not a good look.
Cortisol And The Hierarchy Of Hormonal Health
There’s so much more to cortisol than being known as the stress hormone. Produced by the adrenal glands, which sit just above your kidneys, it is used for many important functions in the body, from controlling the sleep/wake cycle and boosting energy levels to regulating blood pressure and reducing inflammation. Cortisol also impacts how other hormones in the body interact, notably the sex hormones.
Think of cortisol as the foundation which our sex hormones - oestrogen, testosterone and progesterone - sit on. If cortisol isn’t managed through sufficient rest and nervous system regulation, then you’re going to continually have issues with your sex hormones and thyroid.
There’s a reason I talk about stress and cortisol so much, because of the huge impact it has on so many important bodily functions, especially in women. Think about the reproductive system, which is responsible for menstrual cycles and fertility. Whilst it’s important if you’re wanting regular cycles or conversely trying to conceive, to the brain and the body it’s really not high on the list in terms of optimally functioning organs when stress is high. This is because the brain and body are doing everything they can to make the essential organs (heart, lungs etc) function properly when the body is under so much stress.
So if you want your hormones to balance, the first thing we need to look at is cortisol. And managing rest is a great place to start.
The Seven Types of Rest
As I mentioned, there’s a lot more to rest than making time in your week to relax. There are so many types of rest that cater to different aspects of our wellbeing, and it’s important to consider these when looking to achieve optimal hormonal health.
Physical Rest: This can be passive (sleeping, napping) or active (restorative yoga, stretching, massage therapy). Particularly if you work out regularly, physical rest is essential for muscle recovery and reducing fatigue.
Mental Rest: Our brains are constantly processing information, so mental rest involves taking breaks from cognitive tasks. This could look like scheduling regular breaks from work (I often promote the Pomodoro Technique to clients), practising mindfulness, or simply allowing your mind to wander without a specific focus.
Sensory Rest: We are screen-obsessed, so give yourself a break from the overstimulation of any and all screens, as well as bright lights and noises. Spending time in nature is a great form of sensory rest.
Creative Rest: This could be anything that rejuvenates the creative part of our brains. It could be enjoying the arts, picking up a new skill or hobby, making a new recipe, or even a mindfulness colouring book. Engaging in activities that inspire wonder and awe, such as appreciating art or listening to music, can offer a refreshing break.
Emotional Rest: This is a hard one for many, but the idea here is to express your feelings freely. No people-pleasing is permitted during periods of emotional rest. It’s about being honest with your feelings and allowing yourself to express them without judgement.
Social Rest: You know those people that drain you? Social rest means taking a break from them, and instead identifying the healthy people who lift you up. A good way to find out who these people are is to ask yourself ‘how do I feel after I’ve spent time with them?’
Spiritual Rest: This is when you go deeper, and connect with something beyond the physical and mental. It could be through meditation, prayer, a walk with no technology; anything that allows you to get into your mind without any distractions.
How many of these were you aware of? And which ones do you feel are less prevalent in your life? Can you incorporate one into your day today?
Small Changes & Long-Term Benefits
Now, just because I’m listing out different types of rest and encouraging you to do more of it, doesn’t mean you have to overwhelm yourself at the thought of overhauling your lifestyle to rest more. Long-term change stems from small, consistent adjustments, so I always recommend starting by identifying one or two areas where you can incorporate more rest.
I think of this in three phases:
What can you do right now that takes less than 5 minutes?
What can you do later today that takes longer than 5 minutes but will make you feel better?
What can you plan for later in the week or month that will take up a few hours of your day?
Right now could be a simple box breathing exercise or a short meditation from a mindfulness app. Something that takes a little bit longer could be a phone-free walk in nature later today. And planning something for a few hours of your day could look like booking a massage, or getting out of the city for a few hours to take in the joys of the countryside. These are all super valuable forms of rest that gradually accumulate over time and lead to significant improvements in overall wellbeing.
One thing that I also advise is to regularly schedule holidays in advance, so that you know you have a period of consecutive days of rest. Stepping out of your daily routine and all the small stressors - think alarm clock, commute, grocery shopping, meal planning - is essential for the nervous system to rest and recover.
As you can tell from the above, rest is multifaceted and goes far beyond a relaxing day or a mindfulness session. The first step is understanding where you are right now and what impact a lack of rest may be having on you, whether physically, emotionally or cognitively. Then it’s about looking at the small steps you can take that over time will lead to positive change. Get to know the seven types of rest and see if you can plan these into your life so that you’re hitting rest from all the different angles. I promise that by making rest a priority you can significantly improve your hormonal health and overall wellbeing.