To kick off our 6-Day Energy Challenge, we’re focusing on daytime rest.
When you think about increasing your energy, getting better sleep probably comes to mind. A night of quality slumber — at least seven hours for adults — is critical for cognition and alertness. But many of us struggle to get enough, or we wake up less than refreshed.
Daytime rest, however, is a little easier to pull off. Research suggests that taking short, revitalizing breaks can help you fortify yourself throughout the day. These breaks aren’t naps, but they offer similar benefits, restoring attention, reducing fatigue and increasing vitality, and improving well-being and mood.
Prioritizing these moments is a form of preventive care, said Dr. Sue Varma, a clinical assistant professor of psychiatry at the N.Y.U. Grossman School of Medicine and author of the upcoming book “Practical Optimism.”
People tend think of daytime rest as “a reward permissible only when you ‘deserve’ it,” she said. But it should be a daily health practice, just like exercising or eating well.
Carve out an ‘oasis moment.’
Today, you’ll take what Dr. Varma calls an “oasis moment,” a small respite from the literal and figurative noise around you.
Find five minutes.
First, figure out when you can take a five-minute break — long enough for you to feel refreshed, she said, but brief enough that you can actually fit it in.
Dr. Varma recommends doing it before your energy levels dip. It might seem counterintuitive, but research suggests that rest can be more effective at restoring your energy when it’s taken before you are tired, as opposed to after.
For people who keep a regular daytime schedule, midmorning is the best time, said Cindy Wu, a professor at Baylor University’s Hankamer School of Business who studies workplace breaks. At that point, she said, “you’ve only depleted a little bit of the resources, so it’s easier to get them back.”
That said, if your morning is booked (or if you work nights and sleep during the day), taking an oasis moment at any time has benefits, Dr. Varma said.
Seek out a calming spot.
Mute your phone or leave it in another room. If you’re home, find a quiet place that’s comfortable for sitting, Dr. Varma said. If you’re at work, scout out a relatively peaceful location — a seat in the cafeteria or break room, a bench outside, or even your car if you drive to work. The setting is less important than your intention to take a few minutes for yourself, she added.
In fact, you don’t need to sit, or even be quiet. Dr. Wu’s findings suggest that it doesn’t matter what you do on your break — it could be a five-minute walk or a quick coffee — as long as it’s time spent away from work doing something you enjoy. “We found that the key characteristic to make that break replenishing was that choice, that autonomy,” Dr. Wu said.
Experiment with ‘wakeful relaxation.’
Take some slow, deep breaths. Doing this for five minutes can help you feel less depleted.
This should not be confused with meditation, Dr. Varma said. An oasis moment isn’t rigid. Aim for a state of what she calls “wakeful relaxation” — you should feel calmer but still alert. Try to quiet your mind, but don’t strive to zone out. You can even listen to your favorite songs while you take your break.
Afterward, notice how you feel: Are you a little more refreshed? Taking this break, Dr. Varma added, might also give you a sense of mastery and control. “You’ve made space and time for something that’s beneficial,” she said. “And you feel like you’ve achieved something for the day, similar to making your bed.”
Rest is a “highly therapeutic, untapped resource,” and the positive effects can build over time, Dr. Varma said. If you enjoyed this exercise, consider scheduling a five-minute break every day this week, and in the weeks and months following, to keep the rewards coming.
Below you’ll find a guided daytime rest exercise from Octavia Faith Ann Raheem, a meditation teacher who conducts rest retreats. She recorded it just for participants in our 6-Day Energy Challenge.
Need help resting? Try this audio exercise.
Octavia Faith Ann Raheem, author of “Pause, Rest, Be: Stillness Practices for Courage in Times of Change,” will take you through a short practice designed to leave you energized and refreshed.