Rest and its Impact on Physical Performance

“Rest is not idleness, and to lie sometimes on the grass under trees on a summer’s day, listening to the murmur of the water, or watching the clouds float across the sky, is by no means a waste of time.”

– John Lubbock

Let’s talk about rest and why it’s supposed to be oh-so-important for our growth and health.

I am not one for rest days personally. My mind is always searching for a problem to solve. The feeling of sitting and doing nothing – of wasting time, I might actually be frightened of that idea.

Because this life, this year, this month, and this day are all we have left, right?

That’s how I view it anyways.

It has taken me many years to understand that rest (as terrible as it is for my restless spirit) is important for moving forward with greater success. I’m still learning to accept times of rest, and I think I might always be learning to accept rest. But it is important, and I’ll explain why in this article:

Just What Is So Important About Sleep?

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We’ve all heard that rest and self-care are essential parts of the body’s natural recovery process, now let’s figure out why.

When resting the body repairs and regenerates cells, tissues, and organs, including the muscles that are stressed during exercise. Lack of sleep can interfere with this process, leading to decreased physical performance, increased risk of injury, and longer recovery times.

A study done by the NIH says the recommended amount of rest varies depending on age, with adults generally requiring 7-9 hours of rest per night:

“Adults who sleep less than 7 hours a night may have more health issues than those who sleep 7 or more hours a night. Sleeping more than 9 hours a night is not necessarily harmful and may be helpful for young adults, people who are recovering from sleep deprivation, and people who are sick.
How much sleep children should get depends on their age. Sleep experts consider naps to be appropriate for children under age 7.”

– NIH

However, we’ve got to keep in mind that this can vary depending on individual needs, lifestyle factors, and activity levels. There are people like athletes and others who engage in regular physical activity that may require additional rest to support their recovery needs.

People who suffer from lack of sleep are affected really in all areas of life, making functionality more difficult or simply impossible in the realm of the physical, mental, and social aspects of their lives.

A study done by NIH says this:

“…Lack of sleep also exerts deleterious effects on a variety of systems with detectable changes in metabolic, endocrine, and immune pathways. Over the last few decades there has been growing evidence to suggest that too little sleep and too much sleep are associated with adverse health outcomes, including total mortality, cardiovascular disease, type 2 diabetes, hypertension and respiratory disorders, obesity in both children and adults, and poor self-rated health.”

– NIH

So try turning off your phone or the TV a little earlier, maybe waking up a little later, or try a nap throughout the day.

However your schedule looks, do your best to incorporate a good sleep schedule – anywhere between seven and nine hours. Do this, and watch your health and energy improve to large degrees.

So What Should I Be Expecting If I Get Rest?

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On the other hand, getting adequate sleep can improve physical performance and recovery from exercise. It can increase energy levels, improve reaction time, improve coordination, and improve endurance. It can also enhance muscle recovery and growth by promoting protein synthesis and decreasing muscle breakdown.

We also know that in addition to the direct impact on physical performance, rest also plays quite the important role in overall health and well-being. Lack of rest has been linked to a range of health problems, including obesity, diabetes, heart disease, and depression. Getting adequate sleep can improve overall health and reduce the risk of these and other health problems.

To optimize physical performance and recovery from exercise, it is essential to prioritize rest. This includes establishing a consistent sleeping routine, creating a sleep-conducive environment, and avoiding activities that interfere with rest, such as consuming caffeine or engaging in stimulating activities before bedtime.

I hope this article helped! Let me know if there’s anything more we can help you with or if there’s anything you’d like us to add to the article!

Thanks for reading and have a great day!

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