Tips for Learning to Rest, Not Just Sleep: Insights from Expert Jana Fernández

Published: 7 May, 2025 | 10'

Sleeping well and waking up energised in the mornings may seem like a utopia for many. However, the secret to achieving this may lie in developing good habits, dismantling myths, and accepting our limitations to learn how to truly rest, not just sleep.

This is explained by sleep physiology and bioethics expert, as well as a health and wellness educator, Jana Fernández. Jana is the author of the book Learn to Rest, and the creator of the wellness and rest podcast ‘The Jana Fernández Podcast – A Guide to Live Well’, as well as the co-creator of the podcast ‘No me da la vida’ about women and stress. With her help, we address in this article what it really means to rest and the benefits of restorative sleep, along with practical tips to achieve it.

Resting vs sleeping

1. Jana, what does it really mean to rest?

Resting is a broad concept that implies much more than simply sleeping.

It refers to giving the body and mind time for recovery and renewal, even during the day. Resting well encompasses various aspects: not only sleeping but also reducing physical and mental activity to recover from stress and daily demands.

2. Does sleeping well mean resting well or not necessarily?

Sleeping well and resting well are interrelated, but they are not the same.

Sleeping adequately is one of the main components of rest, as sleep allows the brain and body to carry out crucial processes such as cell repair, memory consolidation, and hormonal regulation.

However, you can have prolonged sleep and still not feel rested if the quality of sleep is poor.

3. Is there active rest and passive rest? What do they mean and which would be more effective?

Indeed, we can talk about two 'types' of rest that complement each other: active rest and passive rest.

• Passive rest involves a total reduction of activity, such as sleeping, taking a break without moving much, or simply relaxing. This type of rest is crucial for allowing the body and mind to regenerate at a deep physiological level, as occurs during sleep, where cell repair and memory consolidation take place.
• Active rest, on the other hand, involves activities that, although not as intense as a full exercise session, help to release tension and improve physical and mental state, such as walking, doing light stretches, practising meditation, or deep breathing. It also includes activities that promote emotional well-being, such as spending time with loved ones or enjoying a hobby.

In terms of effectiveness, both types of rest have their benefits and do not exclude each other; active rest helps to reduce stress and improve psychological recovery, while passive rest is essential for deep physical recovery.

4. What signals does the body give us when it needs to rest?

The body gives multiple signals that it needs rest, such as extreme fatigue or drowsiness during the day; mood changes, irritability, or anxiety; difficulty concentrating, and decreased productivity; muscle pain and stiffness, etc.

5. What happens if we ignore these signals?

Listening to our body means paying attention to signals of fatigue, pain, tension, or mood changes that indicate the need for rest or a break. Ignoring these signals can lead to cumulative wear, increasing the risk of physical illnesses and mental disorders such as chronic stress, anxiety, or depression. Prolonged fatigue is also related to a weakened immune system and a higher risk of cardiovascular diseases.

6. Does age influence the needs for rest and sleep?

Yes, age significantly influences the needs for sleep and rest. For example, recommendations for hours of sleep and the quality of rest vary throughout life due to physiological changes and the demands of each developmental stage.

• Recommended hours of sleep according to age groups:
  • Babies and toddlers (0-5 years): They need between 12 and 16 hours of sleep daily due to their rapid physical and mental development.
  • School-age children (6-12 years): They require around 9 to 12 hours to support growth and cognitive development.
  • Teenagers (13-18 years): They need 8 to 10 hours. Puberty and a high rate of physical growth increase their rest needs.
  • Young adults (18-25 years): On average, they require 7 to 9 hours.
  • Older adults (65 years and above): Sleep generally becomes more fragmented, and although 7 to 8 hours is recommended, many tend to sleep less and experience frequent awakenings.

Benefits of restorative rest

7. What are the benefits of restorative rest?

We can group the benefits of restorative rest into three levels: physical, mental, and emotional:

1. Physical benefit: restorative rest has profound effects on cell regeneration, strengthening the immune system, and muscle recovery. During deep sleep, the body releases growth hormone, which favours tissue repair and bone health. Cortisol (the stress hormone) levels also decrease, and important metabolic processes for cardiovascular health are regulated.
2. Mental benefit: at the cognitive level, restorative sleep strengthens memory and facilitates the consolidation of information. The REM phases of sleep are crucial for creativity, problem-solving, and knowledge retention. Sleeping well also optimises concentration capacity and reduces the risk of cognitive decline, resulting in better performance in activities that demand mental agility. Adequate sleep improves our ability to perform complex tasks, reaction speed, and accuracy.
3. Emotional benefit: at the emotional level, adequate rest regulates the activity of brain areas such as the amygdala, which is related to emotional processing. Sleeping well promotes a stable mood and reduces irritability.

8. Which of these benefits do we notice first?

The first benefits we notice when we rest are often emotional and mental. Within days, adequate rest can improve mood, reduce stress, and enhance mental clarity and concentration capacity.

The physical benefits (such as improved immune system and muscle recovery) require consistent rest over several weeks, although some people notice a reduction in muscle pain and inflammation after a few nights of restorative sleep.

8 strategies and practical tips for better resting

1. Apply the “7D Method”

The 7D Method, explained in my book “Learn to Rest”, outlines the 7 steps that were key for me at a time when I had a serious health issue precisely due to lack of sleep.

The 7D corresponds to the concepts of decision (deciding that sleeping and resting is a priority and being aware that this involves giving up some things); discipline to maintain this habit; diet and exercise, as essential pillars of our health; sleep and everything related to sleep hygiene; disconnect, not only from devices but also from various aspects of our lives; decelerate and live each thing at its own pace without trying to rush it to feel more productive; and enjoy life more, appreciating the small things in the ordinary.

2. Follow the ultradian rhythms and take breaks every 90 minutes

Ultradian rhythms are short-duration biological cycles that occur several times a day, as opposed to circadian rhythms that last approximately 24 hours. These rhythms influence mental and physical activity, alternating between phases of higher and lower alertness or energy. During sleep, ultradian rhythms mark the phases of deep sleep and REM sleep in cycles of approximately 90 minutes. When awake, these cycles influence productivity and concentration. By following these rhythms and taking breaks every 90 minutes, we can optimise our energy and avoid fatigue.

3. Practice deep relaxation techniques

Deep relaxation techniques play a crucial role in reducing stress and facilitating rest. These practices help to decrease the activity of the sympathetic nervous system (which is activated by stress) and activate the parasympathetic system (responsible for relaxation).

4. Practice active rest techniques

Active rest helps to reduce stress and promotes physical and mental well-being without requiring intense physical effort. Techniques such as yoga or gentle stretching improve flexibility and circulation, help to release tension and reduce anxiety, and facilitate muscle relaxation and mobility without demanding excessive energy. Walks in nature promote mental calmness and boost energy levels thanks to exposure to fresh air and sunlight, which also regulates the circadian rhythm.

5. Create a rest oasis

The environment has a direct impact on the quality of rest and the ability to recharge energy. An appropriate resting environment should be quiet, well-ventilated, and at a cool temperature, as the body needs slightly lower temperatures for deep sleep.

You can create a rest oasis by paying attention to certain aspects of the space, such as:

• • Dimmable lighting or natural light during the day to regulate the circadian rhythm.
  • Noise elimination through earplugs or white noise machines.
  • Aromatherapy: Essential oils like lavender or eucalyptus promote relaxation.
  • Clean and organised spaces: A clutter-free environment encourages mental calmness.

6. Set healthy boundaries with technology

Technology negatively affects sleep on various levels:

• • The blue light from screens inhibits melatonin production, delaying sleep.
  • The use of electronic devices before bed keeps the mind alert, hindering relaxation.
  • Notifications and constant access to social media can induce anxiety and make rest difficult.

Therefore, we can set healthy boundaries with technology by applying the following tips:

• • Avoid electronic devices at least 1-2 hours before bed.
  • Use blue light filters or night mode on devices, which reduces the impact of blue light.
  • Establish specific times to check social media and messages, avoiding ‘compulsive’ use.
  • Incorporate relaxing activities before bed instead of using devices, such as reading a book or practicing relaxation techniques.

Nonetheless, technology can be a tool to improve rest as long as it is used consciously and in moderation. Wellness apps and devices can help to create relaxation routines and monitor sleep, fostering an environment conducive to resting. For example:

• • Meditation and mindfulness apps: Apps like Headspace or Calm offer guided meditations, breathing exercises, and relaxation techniques that can be useful for reducing stress and anxiety before bed.
  • Relaxing sounds and white noise: Nature sounds, relaxing music, or white noise help to mask external noises and create a calming sound environment.
  • Sleep tracking apps: Some apps monitor sleep patterns, providing data on sleep phases, duration, and quality of rest. While it’s important not to obsess over data, these apps can help identify factors that affect sleep and improve sleep hygiene.

7. Incorporate certain foods before bed and avoid others

Nutrition has a significant impact on sleep quality. A balanced diet helps to regulate metabolism and maintain stable energy levels, contributing to optimal rest.

Certain foods and nutrients can promote relaxation and the production of melatonin, a crucial hormone for sleep:

• • Foods rich in tryptophan: This amino acid is a precursor to serotonin and melatonin, neurotransmitters that promote relaxation and sleep. It is found in foods such as turkey, chicken, eggs, cheese, and pumpkin seeds.
  • Magnesium and calcium: These minerals are known for their relaxing effect on the nervous system. Foods like nuts, spinach, and dairy products can help improve muscle relaxation and reduce stress.
  • EXTRAPINEAL melatonin: This hormone is essential for regulating the sleep-wake cycle. It is produced naturally in the body but can also be found in some foods (cherries, grapes, tomatoes) and in supplements. While melatonin supplements can be helpful for addressing specific sleep issues (such as jet lag), it is important to use them under medical supervision and only if necessary.

Similarly, it is well known that we should avoid certain foods and drinks such as caffeine, alcohol, and heavy meals as they can hinder sleep.

Additionally, there are other foods we should avoid in the hours leading up to sleep that may be less well known, such as sugar-rich foods (sweets and refined carbohydrates increase blood glucose levels, which can cause an unwanted energy spike just before bedtime). Avoiding these foods at least 2-3 hours before bedtime can contribute to deeper, uninterrupted rest.

8. Have a daily and consistent sleep routine

Maintaining a daily consistent and predictable routine helps programme the body for quality rest. However, for it to be a routine that we can sustain over time, it must adapt as much as possible to our lifestyle, needs, and possibilities, which is why there is no single ideal routine for everyone; we must consider factors such as our chronotype or work schedule, among many others.

That said, there are indeed some tips we can consider when designing the ideal routine for us and adapting them to the extent of our possibilities.

An example of a routine would be:

• Morning:
  • Expose yourself to natural light upon waking to synchronise your circadian rhythm.
  • Have a protein-rich breakfast to maintain stable energy throughout the day.
• Midday:
  • Take a short break of 10-15 minutes for active rest, such as walking or stretching.
• Afternoon:
  • Avoid consuming caffeine after 2 p.m.
  • Stay physically active, as exercise favours deeper rest; however, it is better not to engage in intense exercise in the hours leading up to sleep.
• Evening:
  • Dine early and lightly, at least 2-3 hours before bedtime.
  • Engage in a relaxing activity such as reading, meditating, or taking a warm bath.
  • Avoid using electronic devices at least one hour before bedtime.
  • Turn off bright lights and opt for dim lighting to prepare your body for rest.

Expert conclusions for optimal rest

• • Maintain a regular sleep schedule: Going to bed and waking up at the same time each day helps regulate the biological clock.
  • Create an appropriate sleeping environment: Ensure that the room is at a comfortable temperature (around 18-20°C), is dark and quiet, and preferably free from technological distractions.
  • Limit screen use before bed: The blue light from screens inhibits melatonin production, delaying sleep. Try to avoid devices at least one hour before bedtime.
  • Practice relaxation techniques: Including exercises such as meditation, mindfulness, or deep breathing in your routine before bed helps reduce stress and prepares the mind for rest.
  • Pay attention to nutrition: Avoid heavy and stimulating meals before bedtime and opt for light dinners that include nutrients like tryptophan or magnesium, which promote relaxation.
  • Incorporate physical exercise during the day, focusing not only on aerobic capacity but also on gaining muscle mass through strength training.

If you want to know more about rest...

• How to Sleep Well in High Temperatures: Tips to Beat the Heat for a Restful Night's Sleep
• Do you have trouble sleeping? Insomnia and other sleep cycle disorders
• Passionflower and valerian, your natural allies for sleep and tranquility

Content created in collaboration with Jana Fernández. This article is for informational purposes only and does not replace consultation with a specialist.

Health specialists