Editor’s Note:
The fast-paced work, tense interpersonal relationships, and suppressed true feelings – all kinds of “emotional labor” in life make you inexplicably exhausted during the day and unable to sleep well at night. Even if you sleep more, you still feel tired? The super popular Podcast “Wow Psycholology” hosts Tsai Yu-Che and Tsai Chia-Hsuan. They use brain science empirical research and life application exercises to help you overcome physical and mental exhaustion, improve your daily routine, clear out mental clutter, and regain a balance between activity and relaxation, ensuring a day full of vitality.
I have asked many people, and it is common for everyone to consider rest as the time to “casually” linger after work, or to think that the blank period waiting for the next stage of work is called rest. Viewing rest in this way implies that it is considered non-functional, passive, and doesn’t need to be actively scheduled in life.
Brain science research has found that rest serves a purpose. Apart from restoring physical, mental, and emotional energy consumed earlier, the brain’s neural system also undergoes reorganization and strengthening during rest, even preparing for future goals. These processes usually occur unconsciously, and it’s through brain science research that we understand the immense benefits of rest for organisms. Therefore, rest should be an activity actively participated in and embraced by everyone.
Throughout the day, complete rest should consist of three different forms: micro-rest, rest, and sleep. If we compare a whole day to a 42-kilometer marathon, there will be rest stops required during the day similar to those in a marathon race, with sleep being the ultimate “resting point” at night – stopping all efforts and labor before bedtime to allow for comprehensive physical and mental repair.
In a 42-kilometer full marathon, there will undoubtedly be various sizes of replenishment stations before the finish line. Small replenishment stations set up every few kilometers allow participants to slow down, have a sip of water, and immediately continue the race, symbolizing the essence of “micro-rest.”
Micro-rest refers to brief breaks during work, such as standing up and having a drink or chat after every hour of work. Many people think that rest should be at least 30 minutes, but if they don’t have the time, they’d rather skip it altogether. In reality, if you understand the principles of rest, 5 to 10 minutes of micro-rest can have a significant impact.
Research has also found that incorporating micro-rest during work can make you feel more content while working and help maintain high efficiency.
In a marathon, at approximately halfway (21 kilometers), you will need a large replenishment station to consume more water and food and take a short break. This is what was mentioned earlier as “rest.” Rest typically lasts around 20 to 30 minutes and usually occurs in the afternoon or after work. This time can be used for a short nap, a walk, or exercise to rejuvenate.
Considering sleep as the finish line station, it is perceived as the most complete and comprehensive form of rest. Apart from restoring the energy expended during the day, it allows both the brain and body to return to a state of full vitality, resembling a reboot of a computer, improving operational efficiency by eliminating prior background programs.
Moreover, brain science research has shown that quality sleep at night is crucial for brain health and reducing the risk of dementia. Hence, regardless of how busy you are, prioritizing and not sacrificing sleep is essential; adults are advised to aim for 7 to 9 hours of sleep each night.
In a day, scheduling daytime micro-rest, rest, and a good night’s sleep will allow for complete rest of your mind and body, putting you in the most flexible and effective working state the next day. While some might believe that only preserving sleep suffices, the other two forms of rest are not as essential.
Indeed, this is a choice, but we have witnessed numerous hard-working individuals who find themselves under constant pressure due to prolonged periods of intense work without adequate rest and recovery during the day. This accumulation of tension and stress leads to difficulties relaxing at night, deteriorating sleep quality, and eventually being unable to recover the vitality of the day, thus falling into a vicious cycle of chronic insomnia.
Hence, to ensure a good night’s sleep, moderate rests during the day are indispensable.
We recommend allocating 7 to 9 hours of sleep every night, a single 20 to 30-minute rest during the day – a power nap at noon or an evening walk. Micro-rest depends on the cycle of your work-rest periods and can help briefly interrupt the tense work environment, divert your attention, and allow your mind to relax.
In a day-to-day work setting, dedicating 5 to 10 minutes to micro-rest is crucial.
This is similar to small replenishment stations in a marathon race, where you can simply have a sip of water, not stay for too long, and then continue running; you wouldn’t expect to feel completely rejuvenated after a sip of water at a small replenishment station, right? But it can signal when you can catch your breath, rather than feeling exhausted and perceiving a long, endless road ahead.