A Guide for Extra Rest

Was your New Years resolution to get more rest? Maybe you worked to much or people around you are saying you look drained and exhausted? Well, if that’s the case and even if its not this is the guide for you. First off let’s cover some basics about the human body. Were made up of 75% water (give or take) and need to replenish that daily or we die; same goes with food but we can last significantly longer without food the difference going from a couple of days to several weeks. There are also certain things we crave but aren’t necessarily needed for survival. These would include social activities like working out or hiking and even more obscure activities like having sex. These are not essential to life but are more like natural rewards. Sleep however is not one of these commodities and unlike eating and drinking water which if skipped would leave us functioning decently for a period; skipping sleep would have a significant impact on our natural performance instantly.

Many of us would easily cut back on a couple hours sleep when we were younger but soon reality sets in at about 25. We are no longer filled with boundless energy and need a way to replenish after a long day. Our bodies are naturally programmed to sleep after a certain period after all. If you’ve ever worked a 12-hour shift straight through or ever closed then opened for a company then you know exactly what that feels like. The eyelids become heavy, the brains thoughts are slow, it could feel as though there is a never-ending internal fog and several more symptoms I won’t go into. Unfortunately, the way our world works there is no rest for the weary. The older we get and more sleep we naturally require the more money we must shell out. From age 1-18 we have no bills and no responsibility and have ample time to sleep but don’t. From 19-55 we acquire a house, car, kids (responsibility) and must figure out a way to sustain our responsibilities. So, what do we do? We find a job to slave away at during those years giving us the ability to pay our bills but acquire more responsibility we didn’t want the effect of this being lack of sleep. We stay in this lose lose situation until hopefully 56; at this point the perfect person has enough saved to work less and catch up on years of sleep missed. That being said no one is perfect, and people usually work until they can’t anymore and are forced to catch up on sleep in a nursing home; with nothing to show for their lives except maybe their children who can’t come and visit them either because they’re so exhausted themselves.

Now that we know why sleep is so important and why it needs to be taken seriously let’s talk about how to manage sleep habits and the benefits of doing so. We all know there are only 24 hours in a day which adds up to 168 hours a week and 8,760 hours within a year. We also know that the average person sleeps 7 hours a day adding up to 2,540 hours for the year; that leaves 6,196 hours leftover, after including a 40-hour work week were left with 4,116 hours left over yearly for free time. These numbers aren’t concrete either as schedules fluctuate and most people don’t work seven days a week consistently, but it does provide a general ledger for us to work with. The benefit of using this general ledger helps us discover how much time we waste instead of prioritizing our rest. To manage our sleep properly it’s best to keep time in hourly portions especially after work. For example, if the day starts at 9am and ends at 5pm we know the usual wake up time is an hour prior 8am (to get ready). After 5 o’ clock depending how far you commute depends on the time you get home, but to keep it clean let’s say you get home everyday at 6pm. This would give you seven hours to do anything you want: start a new project, workout, but most importantly sleep. Even if you take a 4-hour nap immediately after getting home this would put you at 10pm giving you 3 hours to perform tasks around the house before 1am, and if you go to sleep promptly, you’ll have exactly 7 hours of sleep before work. This extra sleep will not only boost your self-confidence but increase awareness and communication skills. Managing sleep this way also has the benefit of seemingly boundless energy. No more waking up defeated and immediately hopping in the shower to “wake up”, no more feeling groggy at 2pm, nor more foggy thoughts throughout the day and no more wasting your off days sleeping 12-14 hours. Albeit Rome wasn’t built in a day and that’s why you’ll need a full proof routine.

Now that we have all the facts let’s put them to good use with my weekly routine. The routine starts and ends with great preparation like any. Sunday night before the week officially starts write down any and everything that’s going to take at lest 1 hour of your time (not including work). After that start the preparation of your lunch and at least know what you’re having for dinner so you can thaw any meat and take extra trips to the grocery store if needed then go to sleep early. Upon waking up for the work (I suggest an hour prior) take your time getting ready. Enjoy the extra rest you gave yourself. After you get home (this is important) you have seven conscious hours left meaning you can choose exactly when to take some rest. Rest does not mean watching tv on the couch until you pass out or scrolling on your phone in the bed. It needs to be intentional. Sleep is the reason your able to function properly and is one of three lifelines you must cherish it! The longest time you can afford to sleep is four hours, but I recommend two that way those five hours left over can be spent fully enjoying life (whatever that is for you). Then, once again promptly go to sleep at 1am or before. This will give you approximately 9 hours of sleep daily.

This routine is not cut and dry and you can chop and screw it as need be. Some of you work 10-hour days 4 days a week, some do work all week, and some have their own schedule they change on a weekly basis. The principles still apply, there are only 24 hours in a day and 168 hours in a week. No matter how long or short you work weekly you will have to sleep. It will take preparation going into each day, week, month (however long you decided to plan for) to perfect your sleeping schedule. It will be worth it. Life will seem more fulfilling you won’t constantly be battling to stay awake, and you’ll have more energy! It’s time you stop putting everyone else’s needs before your own. Prioritize your sleep and get some rest all 2022 you’ll thank yourself next year.