Getting adequate rest is crucial for both physical and mental health. When we rest, our bodies repair themselves and our minds recharge. However, in our busy modern lives, many of us fail to get the rest we need. So how much rest should we aim for in a day? Let’s take a look at some guidelines and recommendations.
The benefits of rest
First, it’s important to understand why rest matters. When we rest, our bodies and minds go into a restorative mode. Vital processes occur during rest that allow us to function optimally. Here are some of the key benefits of getting adequate rest:
- Improves cognitive function – Rest allows the brain to consolidate memories and process new information.
- Boosts immunity – Sleep and down time allow the immune system to rebuild and strengthen itself.
- Supports physical recovery – Muscles repair and rebuild during rest periods after exercise.
- Enhances emotional health – Rest helps regulate emotions and prevent stress buildup and burnout.
- Increases energy – With adequate rest, we have the energy needed to take on daily tasks and challenges.
- Improves work performance – Rest boosts productivity, motivation, accuracy, and safety.
As you can see, rest provides wide-ranging benefits that allow us to function at our best. When rest is inadequate, all aspects of health and performance suffer.
Types of rest
There are several different types of rest we need on a daily basis:
Sleep
Sleep is essential downtime that allows the body to recharge. During sleep we cycle between REM and non-REM sleep, which together allow physical restoration and memory consolidation to take place.
Breaks during waking hours
During the hours we are awake, regular breaks are needed to relieve mental fatigue and allow the mind to rejuvenate. Breaks may involve short periods of meditation, going for a walk, having a snack, chatting with a friend, or simply sitting quietly.
Mental relaxation
Mental relaxation is needed to give the mind a reprieve from concentration, problem solving, and information overload. Relaxation activities may include listening to music, reading for pleasure, taking a bath, or doing gentle stretches.
Recovery days
Having full days set aside for rest allows the body to completely recuperate without the demands of work or school. Recovery days may involve indulging in hobbies, staying offline, napping, or simply taking it easy.
How much sleep?
One of the key rest requirements is achieving adequate nightly sleep. But how much sleep is enough? The National Sleep Foundation provides the following evidence-based recommendations:
| Age | Recommended amount of sleep |
|---|---|
| Newborns | 14 to 17 hours |
| Infants | 12 to 15 hours |
| Toddlers | 11 to 14 hours |
| Preschoolers | 10 to 13 hours |
| School-age | 9 to 12 hours |
| Teens | 8 to 10 hours |
| Adults | 7 to 9 hours |
As you can see, school-age children and teens have the highest sleep requirements. Sleep needs decrease slightly for adults, but the recommended range remains at 7-9 hours per night for optimal health and performance.
How many breaks when awake?
During waking hours, regular breaks should be incorporated to allow mental and physical rejuvenation. The ideal frequency and length of breaks depends on the nature of activities.
At work
For desk jobs that involve prolonged sitting and concentration, experts recommend taking a 5-10 minute break every 60-90 minutes. This may involve walking around, stretching, snacking, chatting with coworkers, or briefly meditating. Taking effective breaks helps prevent eyestrain, muscle fatigue, and mental exhaustion.
For more physically active jobs like construction or nursing, the duration of work periods can be longer, but regular breaks are still important. A 10-15 minute break every 2-3 hours is often recommended.
At school
Most schools structure the day to include regular breaks for students. Typically there is a 10-15 minute recess mid-morning, an hour lunch break, and sometimes additional 10-15 minute breaks in the afternoon. This allows students to refresh between classes and learning activities.
Many experts argue these periodic breaks are essential for allowing children to maintain focus and engage in active learning. The breaks provide mental relief from sustained concentration and allow time for socializing and physical activity.
Exercise breaks
When engaging in exercise like running, weightlifting, or sports, rest periods are structured into the activity. Typically an exercise session involves alternating between periods of higher exertion and active rest.
The American College of Sports Medicine makes these recommendations for resistance training rest periods:
- 1-2 minutes rest between sets for moderate to heavy lifting
- 2-3 minutes rest between sets for near maximum lifting
Cardio activities like running also require brief 1-3 minute rest periods interspersed throughout a session for best results. Taking regular active rest, by walking or gently stretching, helps the body maximize adaptations.
How much relaxation?
Along with sleep and periodic breaks, it’s important to incorporate dedicated relaxation time into each day. Relaxation allows mental rejuvenation and stress relief to occur.
There are no strict guidelines for how much time to devote to relaxing. Aim for at least 30-60 minutes of relaxation time where you disengage from cognitive tasks, work demands, and information overload.
To get the benefits, relaxation needs to be active mental repose. Passively watching TV or scrolling social media does not provide the same restorative value.
Here are examples of beneficial daily relaxation practices:
- 30 minutes of yoga or stretching
- 45 minutes sitting outside mindfully observing nature
- 1 hour painting, writing, or engaging in a hobby
- 30 minutes meditating, listening to music, or reading
Engaging in relaxation before bedtime can be particularly beneficial for sleep quality since it reduces cognitive and emotional arousal.
How often take a full day off?
In addition to daily rest practices, it’s important to take full days off from work or school periodically. This gives your body and mind an extended break to fully recuperate.
Experts don’t provide strict guidelines on how often to take a whole day off, since it depends on your overall lifestyle and demands. Here are some best practice recommendations:
- Take at least 1 full rest day per week where you disengage completely from work/school responsibilities
- Take a few additional recovery days during especially busy or stressful periods
- Take at least 2 consecutive recovery days every 2-3 months as an extended reprieve
Scheduling periodic rest days helps prevent burnout and emotional exhaustion. Protecting full days for leisure, socializing, spending time in nature, or engaging in hobbies enhances wellbeing.
Recovery days are most rejuvenating when you remove yourself from normal environments and routines and avoid digital devices. Getting out of town can maximize the regenerative benefits.
Rest strategies by age
The amount and types of rest needed each day can shift as we age. Here is an overview of optimal rest strategies during different life stages:
Young children
Regular naps are essential for young children under 5. Most preschoolers need a 1-2 hour nap midday in addition to 11-14 hours of sleep at night. Daytime rests allow growing brains and bodies a chance to recharge.
School-age
Once children transition to full school days around ages 5-6, napping typically ceases. Nighttime sleep remains crucial, with 9-12 hours recommended. Periodic rest breaks during learning time help maintain focus.
After school relaxation through free play, reading, or hobbies is important. Structured after-school activities should be balanced with unscheduled time.
Teens
Teens have high sleep needs of 8-10 hours per night for optimal development. Prioritizing sleep over late-night activities is important.
Downtime to unwind from school and social demands through music, art, gaming or being with friends is particularly beneficial for teens.
Young adults
As responsibilities accumulate, young adults need to ensure they continue meeting their sleep needs of 7-9 hours. Taking regular study breaks and having unwinding time remains important for wellbeing.
Young adults entering the workforce should set boundaries around off-work time to avoid burnout. Social support networks also provide relaxation benefits.
Adults
Adults should continue prioritizing 7-9 hours of sleep time along with regular breaks when working. Unplugging fully in the evenings and on days off allows the mind time to recharge.
Adults often sacrifice relaxation and hobbies for work and family demands, so setting aside dedicated leisure time is essential.
Seniors
Older adults need about the same amount of sleep as younger adults—7-9 hours is still recommended. Napping can be beneficial too, provided it doesn’t interfere with nighttime sleep patterns.
Seniors can build in relaxing activities like walking, gardening, reading, and spending time with loved ones. Remaining mentally and socially engaged provides benefits.
Signs you need more rest
How can you tell if you’re getting adequate daily rest? Your mind and body provide signals when you are lacking sufficient downtime. Here are some signs it’s time to up your rest game:
- Difficulty concentrating
- More irritable or impatient
- Increase in minor illnesses
- Always feeling tired
- Muscle tension or headaches
- Less interest in normal activities
- Trouble coping with stress
- Inability to solve problems as easily
Paying attention to these signals and responding by getting more sleep, taking breaks, or building in relaxation can help restore optimal functioning.
Tips for making time to rest
In our busy modern lifestyle full of demands and stimuli, making time to rest can be a challenge. Here are some tips to help make adequate daily rest a priority:
Keep good sleep habits
Maintain a consistent bedtime and wake-time, limit nighttime screen use, and create a restful sleep environment.
Take short breaks often
Set a reminder to take a 5-10 minute break every hour or two during your workday.
Have dedicated relaxation time
Don’t let other activities crowd out relaxation. Schedule time to read, meditate, or enjoy a hobby.
Unplug on days off
Protect at least one day per week to detach from digital devices and responsibilities.
Set device curfews
Avoid screens for 1-2 hours before bedtime to promote better sleep.
Say no to optional commitments
Guard time for rest by declining non-essential social and work activities.
Take vacations
Use your paid time off to get away and take a true break from routine.
Track your time
Use a time journal to monitor how much rest you get. Identify gaps you can fill with more rejuvenating activities.
The importance of rest for health
Making time for rest may seem unproductive, but is in fact essential for optimizing wellbeing and performance. Our minds and bodies require downtime to function properly and remain healthy.
Without adequate rest, we become more prone to illnesses, injuries, depression, and premature aging. Ongoing fatigue also impairs focus, judgment, and efficiency. No one can operate in top gear around the clock.
Optimizing rest allows us to be energized, mentally sharp, productive, emotionally balanced, and resilient in the face of stress. Think of sufficient rest as a necessary investment in your long-term health and effectiveness.
Be sure to tune in to your body’s signals and build in time for rejuvenating sleep, breaks, relaxation, and recovery days. Your mind, body and spirit will thank you!
Conclusion
Rest is a key pillar of good health alongside nutrition and exercise. Make time each day for quality sleep, periodic breaks when awake, mental relaxation, and occasional full days off. How much rest you need varies based on age, but aim for 7-9 hours of sleep along with 30-60 minutes of relaxation and regular breaks. Listen to your body’s signals and adjust your downtime as needed. Protecting time for rest will allow you to operate at peak mental and physical capacity while avoiding burnout.