Recharge
Recharge
Overview
Just like recharging your phone, we have to recharge each day to have the energy we need for our bodies and brains. This includes quality sleep at night, regular periods of rest and relaxation throughout the day and taking vacations or breaks from our daily routines.
Why does recharge matter?
Both your body and mind need enough sleep to work properly. Good quality sleep, at least 7 hours a night, allows your body to heal and restore hormone levels needed for your body and brain to function. In addition, good sleep lowers your risk for serious health problems.
Rest and relaxation, things you do while you are awake, can help you feel refreshed, lower stress, and give you peace. Regular breaks throughout the day are important — you need a good balance between activity and rest.
Here's more
People generally need 7 to 9 hours of sleep a night to feel well. Studies show people who get 5 or fewer hours of sleep a night are at higher risk for obesity, high blood pressure, diabetes, higher blood fats, strokes, and heart attacks. Good sleep may help you live longer.
Most people have a night here or there when they can’t sleep, but some toss and turn every night and for long periods. You can change your habits to help you sleep longer and better at night. Insomnia — the inability to get enough quality sleep — can be managed with support from your VA health care team.
Regular breaks during the day may improve heart rate, blood sugar levels, mood, and focus. Pausing throughout the day can also support the reduction of stress, prevention of burnout, and help you handle challenges better. It can even help you sleep better at night.
Vacations can provide a longer form of relaxation, whether you leave home or not. To be truly restful, a vacation should provide time to rest and relax.
Take action
Take time each day for regular periods of rest and relaxation. Feel like you’re too busy to take a break? It only takes 5 to 10 minutes of rest and relaxation a day to see big improvements in your health. Here are some ideas:
- Change to a different activity for a little while, like trying to get some movement after you’ve been sitting. This doesn’t mean watching TV or scrolling your phone, which don’t really allow you to relax.
- Relax through recreation — any activity you find rejuvenating, such as listening to music or exercise.
- Take a break by “not-doing” — stopping for a moment to notice what’s going on with your thoughts and your body.
If you are struggling to get good sleep, consider establishing a consistent bedtime routine, reducing screen time before bed, and creating a comfortable sleep environment. You can also start tracking your sleep to notice patterns in when your sleep is better or worse than usual, which can help you figure out what’s affecting your overall sleep schedule.
If you are experiencing insomnia, talk to your healthcare provider. Seeking professional help can be a key step in overcoming insomnia and improving sleep. Some health conditions cause insomnia, and some medications interfere with sleep.
Consider trying cognitive behavioral therapy for insomnia (CBT-I), which is highly effective for improving sleep habits and addressing underlying issues – check out VA’s CBT-I Coach app to learn more.
Explore further
- Live Whole Health #231: Creating Space with The Power of Pausing - VA News
- VA mobile apps for relaxation, yoga, mindfulness and more
- VA Make the Connection page about options for troubled sleep
- Learn about Whole Health activities at your local VA facility.
