NEWSTART-CC Program: Rest and Relaxation
By Dr. Delfin R. Hernandez Jr.
📷Rest and Relaxation- Restoration requires rest because sleep allows the body to renew itself. Many types of rest are important for health, but the sweetest rest follows labor. “Early to bed and early to rise” is a vital NEWSTART principle, and a healthy lifestyle makes this principle easier to maintain. REM sleep is very important. This type of sleep can be obtained from 10 pm to 2 pm. The ideal time to sleep for teachers are 9 pm up to 5 am with a total of 8 hours of rest. Relaxation is also very important like going out of town from time to time, going to nature, excursion, field trip, nature trip, a daily nap, undergoing body massage, a short period of relaxation per day. Such is of paramount importance to health.
Here are the prescribed health practices of teachers and non-teaching personnel regarding rest and relaxation:
1. Teachers and non-teaching personnel go to bed early. They go to bed as early as 9:30 pm Based on various studies, rest before midnight is far better than rest after midnight.
2. They go to sleep with empty stomach- They don’t eat at least 4 hours before sleeping.
3. 📷They sleep in a most conducive environment. They sleep in an environment with fresh air, of ideal temperature (around 16 to 25 OC) and with humidity, in a dark, noise-free environment, in a pleasant aromatic atmosphere, without emotional problems, or bodily disturbance.
4. They take warm showers at night-People should do showering at night with fairly warm water before going to bed. The warmer we go to bed, the longer we will sleep.
5. 📷They once in a while sleep outdoors if possible. According to numerous studies, one night outdoors is worth three nights indoors as long as our environment is full of trees and plants. But in the cities, due to air pollution, outdoor sleeping is not recommended.
6. They go to sleep as soon as they are sleepy- Based on numerous studies, the mind is rested when the topic of thought and concentration is turned to zero or less demanding considerations and diversions.
7. They sleep regularly.The regularity in the time of sleep is very important. Since the work of building u the body takes place during the hours of rest, it is essential that sleep should be regular and abundant. The ideal time for sleeping is around 9:30 pm. Children should sleep earlier than 9:30 pm. Senior citizens should sleep around 11 pm.
8. They sleep in a comfortable, sleep-inducing and health-giving bed. Sleeping in a soft matress, cushion, foam bed, water bed, air bed, hammocks are sleep-inducing beds.
9. 📷They work hard and exercise at day so to have sound sleep at night-The Bible says in Ecclesiastes 5:12: “The sleep of a laboring man is sweet.” A person who does not exercise and work could hardly find sleep at night. Those who stay at home who have no sufficient exercise, a gentle massage (either Swedish, Shiatsu or reflex or hilot, can help to have sound sleep. Those who are married, sex activity also can help.
10. 📷They have a weekly rest day. A weekly rest day in reality strengthens mental and physical efficiency. Our God sets Saturday, called Sabbath as a rest day for humanity.
11. They avoid drinking coffee (due to caffeine) especially at night, drugs such as Shabu or any chemical stimulants and antidepressant drugs. These include coffee, tea, cola soft drinks, and most especially energy drinks which contain caffeine, theophylline or theobromine. Shabu contains methamphetamine hydrochloride. Methamphetamines and Shabu cause insomnia.
12. 📷They put all their burden and weariness to Christ. They believe that the true and the best rest can be found in Jesus. Physical and emotional stress are relieved by rest, but no rest is complete without Jesus. Our Lord Jesus says: “Come unto me, all ye that labor and are heavy laden, and I will give you rest. Take my yoke upon you, and learn of me; for I am meek and lowly in heart: and ye shall find rest unto your souls. For my yoke is easy, and my burden is light."
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