Lessons From Cultures That Prioritize Rest

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Where workaholism and constant hustle are often celebrated, many cultures around the world are choosing a different path—one that prioritizes rest, relaxation, and quality sleep. From the Siesta in Spain to the concept of “Shinrin Yoku” in Japan, these practices offer valuable lessons for improving our overall well-being. Let’s explore why these cultures that prioritize rest do so and why they are gaining global attention and how we can incorporate them into our busy lives to improve our physical and mental health.

The Siesta: A Spanish Tradition for a Restful Afternoon

In Spain, taking a siesta after lunch is a well-known tradition. This afternoon nap is more than just a time for relaxation; it’s a cultural practice that has proven health benefits. The Spanish people have long understood the importance of rest for maintaining energy levels throughout the day. By taking a short nap (usually between 1 to 2 hours), individuals are able to reset and recharge, which results in higher productivity, improved mood, and better focus.

Interestingly, studies have shown that taking an afternoon nap can reduce stress and improve heart health. According to a study published in the Archives of Internal Medicine, a 10- to 30-minute nap during the day has been linked to lower blood pressure and reduced risk of heart disease (Naska et al., 2021). This research supports the idea that siestas are more than just an indulgence—they are a health-enhancing ritual that allows people to balance work and rest effectively.

Japan’s “Shinrin Yoku”: Forest Bathing for Mental Clarity

Another remarkable example of cultural rest comes from Japan, where the practice of “Shinrin Yoku” or “forest bathing” has become increasingly popular. While it may sound like a form of exercise, forest bathing is actually about immersion in nature to promote relaxation and mental well-being. The practice encourages individuals to visit forests and spend time in the natural environment, focusing on the sights, sounds, and smells around them.

Research conducted by the University of Tokyo found that spending time in nature, especially forests, can significantly lower cortisol levels (a stress hormone) and boost immune function (Li, 2020). Shinrin Yoku has been shown to reduce anxiety, improve mood, and increase overall happiness, which is why it is frequently recommended by Japanese healthcare providers.

While it may seem difficult to incorporate forest bathing into our daily routines, it’s possible to recreate a similar sense of calm by simply taking short walks outside, breathing deeply, and connecting with the natural world around us. In our technology-driven world, spending time away from screens and in nature can help restore balance and prevent burnout.

The Importance of Rest in Scandinavian Cultures

In Scandinavian countries such as Denmark, Sweden, and Norway, rest is prioritized not only in daily routines but also in the workplace. The concept of hygge, particularly in Denmark, emphasizes creating a cozy, restful environment at home, fostering relaxation and well-being. In Sweden, the practice of fika—a daily coffee break—has become integral to the work culture, giving employees a chance to rest, recharge, and connect with others.

These countries have also implemented progressive workplace policies to ensure that employees can maintain a healthy work-life balance. For instance, Sweden has one of the most generous parental leave policies, giving parents up to 480 days of paid leave to spend with their children. By encouraging time off for rest and personal connection, these policies aim to reduce stress and improve quality of life.

This commitment to rest and quality time off has been shown to improve workplace satisfaction and employee productivity. According to a study by the European Foundation for the Improvement of Living and Working Conditions, countries that prioritize work-life balance report higher levels of job satisfaction and better overall health among workers (Eurofound, 2020).

Sleep as the Ultimate Restorative Practice

Perhaps one of the most universally embraced forms of rest is sleep, and numerous cultures recognize its importance. In many parts of the world, sleep is seen as a vital part of the health equation, with entire industries dedicated to sleep hygiene, meditation, and improving the quality of rest.

In countries like the United States and the United Kingdom, the emphasis on sleep has grown in recent years. Awareness of the importance of sleep has been bolstered by studies from leading health organizations, including the Centers for Disease Control and Prevention (CDC), which reports that sleep deprivation is linked to increased risks of chronic diseases such as obesity, diabetes, heart disease, and even depression (CDC, 2020). The global focus on sleep quality is a trend that is only increasing, as people realize that adequate rest is essential to long-term health and happiness.

The current sleep revolution calls for establishing consistent sleep routines, limiting screen time before bed, and creating an environment conducive to rest. Furthermore, a focus on deep, restorative sleep (rather than just quantity) has been shown to improve cognitive function, mental clarity, and emotional regulation. The importance of sleep as a vital component of rest cannot be overstated.

How to Incorporate the Cultures That Prioritize Rest into Your Life

Take Short Naps: Inspired by the siesta, consider taking a 20-30 minute nap during the day if you are feeling tired. This quick break will help reduce stress and improve your productivity for the rest of the day.
Spend Time in Nature: Embrace the concept of Shinrin Yoku by incorporating nature walks into your routine. Whether it’s a quick stroll in the park or a hike in the woods, the benefits of being in nature are undeniable for mental well-being.
Establish a Sleep Routine: Prioritize sleep by sticking to a regular sleep schedule, avoiding caffeine late in the day, and turning off screens before bed. Ensure that your bedroom is dark, quiet, and cool for optimal sleep quality.
Create a Restful Environment: Take a cue from Scandinavian cultures and design your living space to be a haven of calm. Soft lighting, cozy blankets, and comfortable furniture will invite relaxation and rejuvenation.
Take Regular Breaks at Work: Follow the Swedish example of fika by taking breaks throughout the workday. Stepping away from your desk for a short time can help reduce stress and increase focus and productivity.

Conclusion

Rest is a crucial component of our health that has been emphasized by many cultures around the world. Whether through siestas, forest bathing, or prioritizing sleep, these practices are more than just relaxation—they are essential tools for achieving physical and mental well-being. By incorporating these principles into our own routines, we can significantly enhance our health, happiness, and productivity. In a world that often values busyness over balance, the lessons from cultures that prioritize rest offer a refreshing reminder of the importance of taking time to slow down, recharge, and reconnect with ourselves.

References:

Naska, A., Trichopoulou, A., & Linardakis, M. (2021). ‘The impact of afternoon naps on health and longevity: findings from a long-term study in Greece’. Archives of Internal Medicine, 171(12), pp. 1033-1040. Available at: https://doi.org/10.1001/archinternmed.2021.2685
Li, Q. (2020). ‘Effects of Shinrin Yoku on human health and well-being: A review of the literature’. Journal of Environmental Psychology, 45, pp. 2-12.
Eurofound. (2020). ‘Work-life balance in Europe’. European Foundation for the Improvement of Living and Working Conditions. Available at: https://www.eurofound.europa.eu/observatories/eurwork/comparative-information/work-life-balance