Feeling... Tired?

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6 Types of Rest:

Identify which type of rest you need, and try to incorporate it into your daily schedule. (click on your selection)

Indicators: feeling distracted, overwhelmed, or an inability to focus; feeling of a "brain fog", or every task taking 2x the effort to complete. If you are having any of the following indicators, then you need to allow your brain and head to rest.

Ways to Get Mental Rest:
  • Take short breaks throughout your day (set a timer as a reminder if you need)
  • Empty the thoughts inside of your head onto some paper or a journal! Write whatever you feel needs to be let off of your chest.
  • Put your electronic devices away now!!! (including this one.) Put said devices away an hour before you go to bed, and decompress.

Indicators: body/muscle pain, or tightness/discomfort in muscles. If you are having any of the following indicators, then you need to either physically rest your body, or improve your physical well-being through active means.

Ways to Get Physical Rest:
  • Sleep!! Or if you are unable to sleep, lay down in a peaceful setting, close your eyes, and focus on relaxing your muscles from head to toe.
  • Incorporate mild exercises in your day at least 3x a week. (ex: yoga, pilates, walking on a treadmill)
  • Use a tool to help massage sore muscles (ex: a foam roller or a tennis ball), and do not forget to stretch!

Indicators (social rest): craving "me time", your "social battery" running out quickly, faking energy when in a social setting. If you are having any of the following indicators, then you need to find the right balance between the relationships that drain you, and those that nourish you.

Ways to Get Social Rest:
  • Do not be afraid of saying no!! If you don't feel like it, respecfully turn the invite down and recharge at home: take a warm bath, stretch, take a nap; or recharge mentally by making a list of all of your acomplishments, letting go of past mistakes, meditate/pray, or do something artistic.
  • Stay off of social media. No tik tok, instagram, snapchat, etc. Spend some time by yourself reading, or spend some time outside.
  • If you still want to hang out with friends, change it up! Try new activities you usually don't do with the people you care about.
Indicators (emotional rest): feelings of irritation, becoming easily overwhelmed, lashing out, random crying at the drop of a hat (if you're like me), or a hard time staying focused. If you are having any of the following indicators, then you need to start saying "no" to something you would usually say "yes" to. Boundaries are important!

Ways to Get Emotional Rest:
  • Think before you speak! Before saying "yes" to something, give yourself time to consider what you can really handle. "I'll think about it", or "I need a moment to think about it", goes a long way :)
  • Feel free to vent! Find a safe space, (whether that be a journal/notebook, or a person) and rant, vent, spill, etc. Get all your feelings amd emotions out until you can't remember what had you so worked up in the first place.
  • Try to look at things from the outside. Ask yourself, "am I being rational?", "can I control this? or am I letting it control me?"

Indicators: feelings of mild anxiety when your phone/device lights up with a notification. Living in this day and age, we are bombarded with sensory input like noises, bright lights, and chimes from our phones.

Ways to Get Sensory Rest:
  • Turn off the notifications on your phone. If you cannot do this indefinitely, just try it for 5 mins; while your at it, close your eyes wherever you are, and try to practice deep breathing and mindfulness.
  • Schedule a block of time in the day where you can meditate or pray. If you aren't into all of that, schedule a time where you can just sit down in complete silence and reflect on how your day went. Would you consider it good? How can you prepare yourself today to make tomorrow better?
  • Try going to sleep with an eye mask, or try taking a shower/bath in the dark (being safe of course).

Indicators: feeling disconnected from the rest of the world, feeling like you have no purpose or belonging. If you are having any of the following indicators, keep your mind open and try something new.

Ways to Get Spiritual Rest:

Improve Your Sleep

Essential oils like lavender and ylang ylang oil are two great oils that naturally relax your body and set it up for a great sleep. While peppermint oil is great for sleep as well, it also doubles as a quick pick-me-up!

Supplements containing ginseng can help stimulate your nervous system and protect your body from stress (do not take if you have high blood pressure). Magnesium supplements may help regulate neurotransmitters that are directly related to sleep; deficiency in magnesium can lead to you feeling tired.

It is important to get some sun first thing in the morning to help regulate your circadian rhythm (your body's natural clock), so make sure to either open your windows, or take a nice morning stroll :)

To avoid light pollution before you sleep, use blue light glasses! To avoid this completely, make sure to not look at any screens about an hour before you sleep.

Cut. down. on. caffiene. That involves coffee, energy drinks containing caffiene, or any other beverage containing caffiene. Caffiene can mess with the timing of your body clock, therefore reducing your total amount of sleep.

Turn off wifi or bluetooth on any device that may be near you when you are sleeping. Wifi exposure is associated with sleep deprivation, and bluetooth can lead to increased exposure to radiation as you sleep.

Improve Productivity Throughout the Day!

Try This Morning Routine:

1. Try to wake up without using or looking at your phone for at least 15 mins.

2. Make your bed! (Making your bed every morning can make you more productive)

3. Open your windows and let some sunshine in, or go outside and breathe in some fresh air.

4. Journal 5 things that you are grateful for, or that you look forward to.

5. Move your body in some kind of way, whether that be a light workout, or a quick stretch.

6. Drink warm water with lemon- this will supply you a healthy dose of vitamin c, and will help you stay hydrated.

7. Further wake yourself up, and feel your best with a nice shower!

8. Make a to-do list for the day and set out to finish everything on that list!

9. Write down one achievable goal to motivate yourself.

10. Even if you don't feel like it, smile! Force yourself to do it until your brain begins to believe it :)

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