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Third pillar of health: rest – quality sleep for better health and recovery

February 3, 2025

How quality rest can boost your health and longevity

In the previous pillar of health, we emphasized the importance of balanced nutrition for your health and vitality. If you'd like to learn more, read the article here. This time, we’ll dive into the significance of quality rest and sleep.

Why is rest the third pillar of health?

Did you know that quality sleep and rest aren’t just important for feeling refreshed in the morning but also for your long-term health? Rest is the third pillar of health in the method developed by prim. dr. Gordana Kalan Živčec, MD, emphasizing the importance of body and mind recovery through sleep. In this post, you’ll learn why sleep is so vital for your body, why it’s essential for recovery, and how you can improve the quality of your rest.

Why is rest so crucial for your health?

Rest, especially quality sleep, allows the body to recover from daily stresses and prepare for a new day. Numerous processes vital for health occur during sleep. Here are the main reasons why rest is so important:

  • Promotes cell and tissue regeneration: During sleep, cells, muscles, and tissues repair themselves, which is crucial for recovery from physical and mental exertion.
  • Enhances brain function: Quality sleep improves memory, learning capacity, and concentration. Your brain processes information you’ve gathered throughout the day during sleep.
  • Regulates hormones: Sleep helps regulate hormones that control appetite, stress, and growth. Lack of sleep can lead to hormonal imbalances.
  • Strengthens the immune system: The body focuses on repairing and strengthening the immune system during sleep, which boosts resistance to illnesses.
  • Reduces the risk of chronic diseases: Sleep deprivation is associated with a higher risk of heart disease, diabetes, and obesity. Quality sleep helps prevent these conditions.

How to improve the quality of your sleep?

Small changes in your evening routine can have a big impact on the quality of your rest:

  • Establish a regular sleep routine: Try to go to bed and wake up at the same time every day, even on weekends. A consistent routine helps regulate your body’s internal clock.
  • Create a comfortable sleep environment: Ensure your bedroom is dark, quiet, and cool. A comfortable bed and pillow can make a big difference.
  • Limit screen time before bed: Blue light from screens suppresses melatonin production, the hormone crucial for sleep. Avoid using phones, tablets, and computers at least one hour before bedtime.
  • Relax before sleeping: A short walk, meditation, or a warm bath can help you unwind and ease into sleep.
  • Be mindful of evening meals and drinks: Avoid heavy meals, caffeine, and alcohol in the evening, as they can disrupt your sleep.

Quality sleep is one of the most effective ways to support your health. It’s not just about how many hours you sleep but also about how well your body and mind recover during that time. Prioritize quality rest and see how your overall well-being improves.

Next week: the fourth pillar of health – social connections and pets

In the next post, we’ll explore the importance of social connections and how pets can positively impact your health. Follow our series of 8 posts, where each week we introduce one of the pillars of health to help you achieve your wellness goals.

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