Category: rest

fitness · rest · sleep

Rest, revisted–and I mean naps

Tracy I4 Comments

Rest is a recurring theme here on the blog. Christine blogged about it in the late summer. And so did Kim a bit before her (about her restorative vacation). And so did Sam a bit before that. We chat about it a lot too.

I was at a meditation workshop recently where the facilitator said that it’s really sad how we glorify busy-ness and how everyone encourages us all the time to do more and more and more and how rest and downtime and naps are almost regarded as guilty pleasures, not birthrights.

As I pondered her words, I realized that I’m fortunate in that I have surrounded myself (mostly) with people who do not support the glorification of being over-busy and who think rest and leisure and naps are good. And it’s lucky for me because I have often struggled with permission to rest. I have a more more tendency.

And yet naps are among my favourite thing in the world. I really enjoy being on vacation because I almost always allow myself afternoon naps when I am. Totally luxurious. They do feel subversive. And sleep is, in fact, a social justice issue that has a lot to do with race and class. The Atlantic reported some years ago about the racial inequality of sleep.  The Nap Ministry talks about naps as subversive acts of resistance against capitalism and white supremacy.

Because sleeping during the day when you could be working!

I know that with working out and training, rest is an important part of it all. Usually, that means not necessarily sleep, but incorporating rest days and active recovery. When Sam and I were in the early days of the blog, doing our Fittest by 50 Challenge (between 2012-2014), I hardly ever got enough rest days into my routine. But now, I put a high premium on that part of my training. For me, it’s not just days off from running or weights (though there is that). but also just taking time-out even from social events. I need that to feel truly restored.

I have discovered since Renald left to go sailing that it is a lot easier for me to fill up all my time. I had a lot more “planned leisure” when he was here because we planned it together and did it together. Hanging with your partner is not social in the same way as other social activities because (ideally, and this turns out to be true in my case), partners who we’ve been with a long time are people who we can most be ourselves with, and so being with them is not a net energy loss.

On Saturday I took an entire day and night to retreat from the world and it felt really restorative. I scheduled nothing and required nothing of myself. I napped in the afternoon (I think it was cold and rainy). After I woke up I luxuriated under the warmth of the covers for a little bit longer.

Image description: At night snowy mountain scene with Northern Lights in the sky and a text box with white border and text that says
Image description: At night snowy mountain scene with Northern Lights in the sky and a text box with white border and text that says “NAPS ARE A HEALING PORTAL. LETS GO THERE” THE NAP MINISTRY–in all capital letters.

Rest and recovery for training purposes is all well and good. But adequate sleep, naps, and the like are another level altogether, not just about self-care (though there is that), but about resistance against an oppressive narrative that glorifies being overly busy, relentlessly long work days, and even being in a state of exhaustion (where people compete over how busy and tired they are). They don’t just heal us as individuals. They have the potential to heal on a more global basis.

Where do you stand on naps?

fitness · health · rest · sleep

In praise of resting

Kim Solga7 Comments

I’ve been finished my teaching for the winter term for about a month now. Finals are over and marked; my campus office (which is moving this summer back across the lawn to my faculty’s newly – and beautifully – restored heritage building) is packed up. The book I was writing all autumn and winter is done, dusted, and in production.

So why am I still so tired all the time?

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(Peppermint Pattie, head on desk and looking glum, says: SO TIRED.)

I’m not one to give myself a break – I’m a high-functioning type-A kind of woman, and I am as productive and successful as I am professionally because of this.

But life isn’t work. And I am also 43 years old. I can’t pull all-nighters anymore. And TBH most evenings I am ready for bed by 10:30 (no more clubbing for me).

Now, sleep I get quite a lot of – and we are a blog that supports good, effective sleep habits as part of our human wellness. (Sam has written before about being a champion sleeper. I envy her ability to conk out on airplanes!)

But REST is more than only sleep. And for me rest is another matter.

I was at my friend Nat’s house for supper two weeks ago and we talked about parenting and sleep deprivation. Nat’s kids are still quite young and the 3am wake-ups are still happening. She feels insanely sleep-deprived right now, as does her partner.

We all talked about the idea that, if it’s a matter of choosing between exercise and sleeping, the sleep-deprived should hit snooze rather than clamber out of bed early to run 5 miles. (Read more here about the interrelationship of sleep and exercise.)

Similarly, I once had a cycling coach who reminded me that resting is as important as training – resting is a key part of training, in fact. And resting means resting: it doesn’t mean digging up the garden, staining the deck, cleaning all the windows upstairs, or even walking the dog for two hours in the forest.

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(Emma the Dog [a black and tan collie-shepherd-lab mix] on a path in Cootes Paradise, Hamilton, Ontario, surrounded by spring greenery and pink-flowering eastern redbud trees. She says: “Whaddaya mean rest doesn’t include walkies??”)

Rest actually means sitting or lying comfortably and allowing your body to replenish itself. It means sleeping if sleep is what is required. It means eating good, healthy food in good proportions, and/or eating specific foods required for your body’s replenishment before another day of training hard. These might include proteins, or carbs, or a variety of things.

Ice cream or cake too, if you’re looking for a cheery treat! I always go for the milkshake, personally.

I have realized over the last month of being on my summer schedule (which is not a vacation, at least not yet – summer is when academics write books and present research at conferences and travel to complete field research, as well as plan autumn classes) that I’m not resting enough. I’m exhausted all the time because my brain convinces me that I need always to be working – if not tapping on my computer then digging up the garden or cleaning the windows or walking the dog. I also train a lot – riding and rowing 2-3 times a week each, with one rest day somewhere in there – and the impetus to get in the boat, or on the bike for at least 90 minutes at a shot (and usually more like 3 hours at a shot) also often feels like “work” pressure for me.

So no wonder I’m tired. I’m running on empty a lot of the time!

I woke up yesterday morning realizing that, in fact, the world would not end if I did practically nothing that day. My boyfriend was visiting; we could spend the day together being pretty chill (including lying in bed far longer than usual) and hanging out and the sky would not explode. In fact: our rest would be blissfully productive for our well-being.

But when I looked at the clock and realized it was 10am I also felt a surge of guilt.

And here’s the rub. Yes, I need to recalibrate my relationship to rest, but it’s not just a matter of me making a series of individual choices – this isn’t all about me and it is not all about my free will.

It’s also related to the way our culture moralizes movement and rest – in the same way it moralizes food, something we talk about on the blog a lot. (See here, for example, about food being beyond “good” and “evil”.)

In the so-called “West” or “Global North” many of us live in cultures that believe rising late is “lazy,” while getting up early to head off to toil at our jobs is a virtue. But why?

Research suggests this belief is not supportable: teenagers, for example, actually need up to 10 hours of sleep per night, and their shifting body rhythms are at odds with the wake-up-early-rush-to-school pace our cultures usually enforce. No wonder they are all yawning in 8:30am Bio! (See here for more on teenage sleep needs.)

My own body clock, I’ve discovered thanks to the flexibility of my job, works like this: I want to go to bed between 10 and 11:30pm (it can vary depending on when I had my last cup of coffee in the day), and I want to wake up around 9am. 8:30am is also fine. But if my alarm is set for, say, 7am, I’m usually woken in the middle of a dream (REM sleep), and I’m instantly fuzzy. The day doesn’t improve from there.

I like to sleep late. I really do. This used to drive my mother CRAZY; it seemed, well, “bad” and “lazy”.

And yet: I’m still a high-functioning professional. I was an A student. And I’m a good cyclist. And a good friend and partner and daughter and doggie guardian… and human being.

So let’s all try, together, to work on our relationship to the concept of rest. Even if you feel rested – especially if you do! – ask yourself how and why. If you don’t, or if those you love don’t, ask why. Think about the outside pressures that bear on your rest – including but not limited to your sleep patterns – and think about what among those are changeable. Can you advocate for flex time at work? A later start time or an earlier finish time, as needed? Can you advocate at your kids’ school for more flex around teenage sleep patterns – maybe with classes starting later, or more spares in the first block of the day?

Above all, on your own rest days, remember to put your feet up, grab a book or the Netflix, and don’t forget the milkshake. Not because you “deserve it” – but because you are simply human.

milkshakes

(A photo with two milkshakes in the foreground. On the left is a brown/chocolate one, with whipped cream and a cherry on top. On the right is a mint-coloured one with whipped cream and a mint leaf on top. In soft focus behind them and staggered to one side are two stainless steel mixing containers. I’d like the chocolate one, please!)

Be well-rested!

Kim