The Right to Rest

While good rest often feels like a luxury, it’s also a fundamental right. Women have the right to rest and to rest well. Through sleep, we can receive good rest, which is an essential process that allows our bodies and minds to heal, grow, and function optimally. 

The Unique Sleep Challenges Women Face 

Hormonal changes due to menstrual cycles, pregnancy, and menopause can disrupt sleep patterns for women. Additionally, societal expectations and caregiving responsibilities can lead to chronic sleep deprivation. Recognizing these challenges is the first step in prioritizing sleep and seeking solutions. Beyond the physical need for sleep, rest is also sacred. Women have historically carried emotional, physical, and spiritual burdens, often prioritizing the needs of others over themselves. Reverence for rest means acknowledging that it is not only necessary but also a gentle act of loving ourselves, renewal, and empowerment. Embracing the divinity of rest allows us to reconnect with our bodies, minds, and inner wisdom, ensuring that we can show up in our lives with strength and clarity. 

The Stages of Sleep 

Understanding the physical changes that we experience while sleeping can shed light on the health benefits of getting good rest. 

Stage 1: Light Sleep – Non-Rapid Eye Movement (NREM Sleep) 

This is the initial stage of the sleep cycle and marks the transition from wakefulness to sleep. It is a light sleep phase where we can be easily awakened. Muscle activity slows down, there may be occasional muscle twitching and our eyes move slightly under the eyelids. 

Health Benefits: 

• Helps the body relax and transition into deeper sleep stages
• Lowers heart rate and blood pressure, preparing the body for restorative processes 

Stage 2: Deeper Light Sleep (NREM Sleep) 

In this stage, the body prepares for a deeper sleep. The breathing pattern and heart rate slow down, and the body temperature drops slightly. This stage is essential for processing memories and emotions. 

Health Benefits: 

• Enhances memory consolidation and cognitive processing 
• Supports cardiovascular health by reducing stress on the heart 
• Regulates metabolism and hormone production 

Stages 3 and 4: Deep Sleep (NREM Sleep) 

These are the most restorative sleep stages. Heart rate and breathing reach their lowest levels, muscles fully relax, and it becomes difficult to wake up. 

Health Benefits: 

• Promotes muscle and tissue repair, crucial for recovery and growth 
• Strengthens the immune system, helping the body fight infections 
• Supports emotional stability and stress management 
• Encourages detoxification and cellular regeneration 

Stage 5: Rapid Eye Movement Sleep (REM Sleep) 

This is the dream stage. During REM sleep, brain activity increases, and vivid dreams occur. The eyes move rapidly under the eyelids, breathing changes, and the heart rate rises. 

Health Benefits: 

• Enhances learning, creativity, and problem-solving skills 
• Supports emotional processing and mental health 
• Regulates mood and reduces the risk of depression and anxiety
• Helps consolidate procedural and declarative memory 

Making Rest a Priority 

The right to rest means acknowledging that sleep is not only non-negotiable but is necessary for prioritizing our mental health. Here are some tips for ensuring better sleep: 

• Maintain a Consistent Sleep Schedule: Go to bed and wake up at the same time each day, even on weekends. 
• Spend at Least 30 Minutes in Natural Light Daily: Your body’s internal clock, or circadian rhythm, is influenced by light exposure. To keep it balanced, try to get outside or open your blinds to let in natural daylight. Getting sunlight, especially in the morning, can help regulate your sleep-wake cycle. If natural light is not accessible, consider speaking with your doctor about using a light therapy box. 
• Create a Relaxing Bedtime Ritual: Engage in calming activities like taking a warm bath, deep breathing, or gentle stretching at least 30 minutes before bed. 
• Optimize Your Sleep Environment: Keep your bedroom cool, dark, and quiet. Invest in a comfortable mattress and pillows. Decorate your bedroom and bed so that you look forward to resting in both. 
• Limit Screen Time Before Bed: Reduce exposure to blue light at least an hour before sleep. Consider not having a television or computer in your bedroom. 
• Avoid Stimulants Late in the Day: Reduce caffeine intake in the afternoon and evening. Ensure that you have allowed at least 2-3 hours to lapse between eating and going to bed.

This content is for informational purposes only and does not constitute or substitute professional mental health services rendered by a licensed mental health provider.