Latest news with #rest
Times
4 hours ago
- Health
- Times
A holiday doesn't have to wreck your fitness routine. Here's how
The summer holidays mean time for a break — from work, waking up early and ideally the British weather. But if we take time out from the gym too, will the break undermine all our hard-won progress? 'There's a reason why we're constantly talking about rest, and it's because most of us don't get enough of it,' says Alina Cox, head female trainer at the Club Q, a private gym in London. 'Stress and constant stimulation have become the norm.' In fact taking a break can be beneficial to your mind and body. This is what you need to know about rest. Rest isn't just about not reading your emails after 5pm. 'To rest means to take complete time off in order to replenish physically and mentally,' explains the sports therapist Kate Siobhan Taylor, who says you'll know you're in need of a rest when your performance starts declining — be that in the office or at the gym. There are different types of rest — including physical, mental, emotional and social. Which type you need 'depends on the kind of stress you're experiencing', Cox says. 'If you feel physically exhausted, a nap will be better than a heavy workout. On the other hand, if you're emotionally stressed, a challenging boxing workout might be exactly what you need.' Cox adds: 'Almost any activity can be considered a form of rest, as long as it brings you calm and relaxation.' • Should a workout hurt? And how much pain is too much? Two weeks off won't undo all your progress in the gym. In fact researchers at Arizona State University, the Federal University of Viçosa and the Federal University of Ceara found that even people who have been lifting weights for only 12 weeks usually maintained their muscle mass after a fortnight off. Cox says it could take up to three months or longer for consistent gym-goers to begin losing muscle mass. Cardio, however, is a different case. A study in the European Journal of Sports Science found that two weeks off can lead to a decline in the markers of cardiovascular fitness, such as your resting heart rate and your general ability to exercise at pace. The greatest impact occurred between two to six weeks off. It's not the end of the world. 'Whether it's swimming, hiking or other recreational sports, you're still likely to be active on holiday, so the overall loss in cardiovascular fitness may not be that significant,' Cox says. • How can runners prevent injury? Five tricks to try Other benefits to taking a break include reducing your stress and, in turn, improving your productivity when you return. 'But one of the most significant advantages is related to a boost in motivation,' Cox says. You don't need to decamp to the Continent to feel mentally refreshed. In a 2020 study at the University of Massachusetts, researchers examined the impact of an eight-week mindfulness programme on the athletic performance of a women's rowing team. The study revealed a range of mental benefits, including improved psychological wellbeing and sleep quality, as well as enhanced athletic performance and coping skills. • Keep injuring yourself? Try these seven exercise swaps Picking wisely from the resort buffet can help make up for the workouts you're skipping. 'If you aren't encouraging muscle growth through exercise, you can do it through good-quality protein intake,' Taylor says. A holiday diet high in fish and colourful vegetables can help with the repair of muscle tissue while you're away — and leave you raring to go when you get home.
CNET
a day ago
- Health
- CNET
These 6 Simple Steps Could Improve Your Sleep Routine
Getting a good night's rest is important for all kinds of reasons, not least because it sets you up for the day ahead. But there are a lot of reasons that restful sleep can be difficult to achieve, including racing thoughts, anxiety, late-night scrolling on social media and more. Here's the thing, sleep isn't a luxury -- it's essential. Getting seven to eight hours of sleep every night is essential to regulating our mental and physical health. It can improve your mood, sharpen your focus and even strengthen your immune system. If waking up groggy has become your normal, it might be time to work on your sleep routine. These six easy habits can make falling -- and, importantly, staying -- asleep a lot easier. Best habits for better sleep A full night's rest doesn't have to come few and far between. Improving sleep hygiene can help you overcome the different factors that disrupt your quality of sleep. 1. Have a bedtime routine Humans are creatures of habit, and practicing a calm bedtime routine each night before bed can help prepare your mind and body for bed. Before long, your body begins to recognize that it's bedtime when you start your routine and will boost melatonin production. Here are a few things you can do to help promote relaxation and ease stress before bed. Read a book: Reading just six minutes a day has been shown to reduce stress by up to 68%, and CNET's mental health writer credits credits reading before bed as the key to her improved sleep quality. Reading just six minutes a day has been shown to reduce stress by up to 68%, and CNET's mental health writer credits credits reading before bed as the key to her improved sleep quality. Meditate: Research shows that meditation before bed can reduce cortisol levels, a hormone responsible for stress, and increase melatonin production, a hormone that plays a role in your sleep-wake cycle. It can also teach you mindfulness to help you cope with anxious thoughts before bed, not allowing them to prevent you from falling asleep. Research shows that meditation before bed can reduce cortisol levels, a hormone responsible for stress, and increase melatonin production, a hormone that plays a role in your sleep-wake cycle. It can also teach you mindfulness to help you cope with anxious thoughts before bed, not allowing them to prevent you from falling asleep. Take a bath: Taking a bath before bed not only promotes relaxation, but it helps lower your body temperature to a level that's ideal for sleep. While it seems it would have the opposite effect, warm water sets off your body's temperature-regulating mechanism and increases blood flow from your core to your extremities, resulting in a drop in temperature. Taking a bath before bed not only promotes relaxation, but it helps lower your body temperature to a level that's ideal for sleep. While it seems it would have the opposite effect, warm water sets off your body's temperature-regulating mechanism and increases blood flow from your core to your extremities, resulting in a drop in temperature. Drink tea: Certain caffeine-free teas help reduce stress and ease anxiety. This includes camomile, valerian root and passionflower. 2. Stay off electronics before bed I know this isn't what you want to hear. Many people like scrolling on their phones or binge-watching TV shows before bed, but it can severely impact your quality of sleep and sleep latency, which is the amount of time it takes to fall asleep. Blue light from electronic devices disrupts your body's natural internal clock, aka circadian rhythm, and prevents the production of melatonin. The notifications that constantly make your phone buzz also keep your mind stimulated and alert when you should be winding down for bed. The best rule of thumb is to keep off electronics at least 30 minutes before bed. Read more: Best Blue Light Blocking Glasses 3. Get exercise in during the day Exercising during the day can help you sleep better at night. Getty Images/Mike Harrington Physical activity during the day that increases your heart rate can help improve sleep can take the place of sleep medications for some. Around 76% to 83% of volunteers in a 2013 Sleep in America poll who did light to vigorous exercise reported having good sleep. However, avoid high-intensity workouts too close to bedtime to keep your heart rate from spiking and minimize stimulation. 4. Avoid late afternoon cups of coffee Like working out too close to bedtime, you shouldn't have too much caffeine too close to bed. As much as you might crave that 3 p.m. cup of coffee to get you through the rest of your day, it could keep you from falling asleep at a reasonable time. Coffee has a half-life of four to six hours, meaning that's how long it takes for just half of the caffeine to break down in your system. In other words, your body stays alert for an extended period of time, which is counterproductive to falling asleep. Limit your last cup of joe to six hours before bed (or longer). 5. Write down your thoughts in a journal Journaling before bed can help release, cope or organize your stressful thoughts so they aren't trapped in your mind, keeping you from falling asleep. There's something therapeutic about unloading your thoughts physically onto paper. It can also help you prepare for a busy week ahead as you work through the responsibilities you need to tackle. Read more: 5 Reasons You Should Start Journaling and How to Start 6. Consider trying out natural sleep aids Natural sleep aids are a good alternative to sleep medications and can be incorporated into a nighttime routine to help promote better sleep. Home remedies and aids that are easy to get your hands on at a local store include lavender oil, tart cherry juice, valerian root and CBD.
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Travel + Leisure
14-06-2025
- Travel + Leisure
This $11,000/Night Penthouse in NYC Was Designed to Give You the Best Sleep—As a New Mom, I Put It to the Test
It started as a distant pulse, a steady metronome, tugging me from the weight of my sleep. Beep, beep, beep. The sound was familiar, but not harsh. It didn't jolt; it nudged, like someone tapping on my shoulder, gently reminding me it's time. Beep, beep, beep. The noise grew closer. Warm, swaddled in a goose-down duvet, I drifted through the last threads of sleep, chasing the alarm with my fingers, a sound I hadn't heard in months. Waking up at the 212-room Equinox Hotel New York, in the popular Hudson Yards on Manhattan's West Side, doesn't feel like an interruption. It feels like a return. It had been 334 days since I had heard my alarm. With an early-rising 11-month-old, who, without fail, woke before our alarm buzzed each morning, sleep—let alone restful, continuous sleep—was a far-off dream. So when I got an invitation to spend the night at the Equinox Penthouse Suite, designed by actual sleep scientists to create an ideal shut-eye experience, I called in reinforcements: grandparents to report in for babysitting duty. A fire place lights the dining and living area. From the moment I entered the 38th-floor suite—or as the website calls it, 'sleep chamber'—I could tell this wasn't just a fancy hotel room—it was a space intentionally designed for optimal rest. Yes, it's massive—1,500 square feet or 2,000 with the optional add-on of an adjoining second bedroom—and yes, its past guest list reads like a who's who of Hollywood. But the David Rockwell decor—quiet and confident in its palate of black, gray, and warm beige—was not flashy. Inspired by Equinox Hotels CEO Christopher Nolan's apartment in Toronto, it's meant to evoke a peaceful NYC pied-à-terre. The wrap-around, floor-to-ceiling windows framed the best of the city (on a clear day, you can even glimpse the Statue of Liberty from the see-through fireplace while lying in bed), and the spacious living room and separate dining room were made for entertaining. But I wasn't here to regale; I was here to rest—and sleep is serious business at the Equinox Hotel New York. Panoramic city views from the bedroom. Jesse Dittmar/Equinox Hotels The pin-drop-silent suite is kept at a cool 66 degrees—and that and the blackout shades and lighting are easily controlled via a 'Dark, Quiet, Cool' button on a bedside iPad. But let's talk about the bed: Custom made for the brand, the king-sized nest is layered with handmade pillows and duvets using all-natural materials for optimal air circulation. Even better, there are temperature-regulating double duvets, providing individualized comfort for couples sharing a bed with even the greediest blanket hogs (guilty). 'Our Sleep System—which includes the rooms, beds, and everything on them—took two years to develop,' Nolan told Travel + Leisure . But sleep is top of mind even when you're not cocooned under the covers. The in-room AM + PM Rituals Program, for example, leads guests through meditation and movement on a massive TV to improve circadian rhythms. The apartment-sized bathroom, with a centerpiece tub, has custom Grown Alchemist products for both morning and night, each concocted with a special formula using herbs from the High Line, which sits steps away. The RoomBar, according to Nolan, 'flips the traditional hotel mini bar on its head,' with herbal, sleep-inducing teas, high-performance eye masks, superfoods, and more. And the in-room dining menu offers snacks to support natural melatonin production. Even the 27,000-square-foot spa, which has cryotherapy treatments, IV drips, and an infrared sauna, houses a Wave Table, which claims to provide the equivalent of three hours of sleep in 30 minutes. Suddenly, the $11,000/night Penthouse Suite price tag seemed like a bargain to my bone-tired body. 'We believe sleep is the most crucial aspect of one's health, which is why every touchpoint in the room and beyond is designed with the 24-hour circadian rhythm in mind,' Nolan said. And the Equinox is on to something: 'Sleep tourism' is a buzzy phrase in 2025, and it makes sense—according to the CDC, roughly 36 percent of Americans are getting inadequate sleep. As a result, guests are increasingly prioritizing their well-being on vacation. They want to do more than relax; they want to sleep, and sleep well—and so hotels are waking up to the importance of providing a good snooze. The deep soaking tub in the suite's bathroom. Jesse Dittmar/Equinox Hotels After sleeping like babies, my husband and I, energized, made our way to the 60,000-square-foot fitness club—this is the Equinox, after all—for an invigorating hour with a trainer. Guests get unlimited access to group classes and personal training, plus an indoor saltwater pool, a heated outdoor pool with panoramic views of Manhattan, and our favorite, the outdoor barrel saunas. We moseyed back to our room in our robes, as if we were hotel residents, our bodies reminded of what true rest feels like. A gorgeous room service breakfast spread—among it, what my husband claimed were the 'best blueberries he's ever tasted,' fueled us before we packed our bags and began the journey home. Just a 45-minute subway ride away, it somehow felt like we had been transported to another place and time. But as I learned in under 24 hours at the Equinox Hotel New York, sleep is less something you do and more somewhere you go .
Forbes
26-05-2025
- Business
- Forbes
The 3 Types Of Rest Every Founder Needs
The 3 types of rest every founder needs Succeeding in business requires an endless list of skills. Sales, resilience, resourcefulness. Planning, listening, speaking, and building a personal brand. But there's one that most founders overlook: rest. The art of resting is one that entrepreneurs often think is beneath them. They overwork, hustle hard, and see rest as something the weaker business owners do. They are wrong. Being "on" all the time is costing your potential. Believing rest is a waste of time is where you're going wrong. But rest is not the same. There are three different types. Deploy the right form of rest at the right stage of business to feel happy, healthy, and never lose momentum or mojo. The data backs this up. 72% of entrepreneurs face mental health challenges, often tied to relentless pressure and lack of rest. Studies show that scheduled downtime and breaks lead to more innovative ideas and better solutions. Micro-breaks, even as short as a few minutes, significantly boost vigor and reduce fatigue, though longer breaks have a greater positive impact on performance. Here's how and when to rest as an ambitious founder who suspects they are onto something. Just starting out, just starting up, or running a business based around you? Rest matters. In the early stages, you have to take action. Getting in the habit of doing the work, shipping it, getting fast feedback and meeting as many people as possible takes more energy than you might have ready. At this stage, rest is to recharge. To fill your tank and go again. Recognise when your stores are low, catch yourself yawning, know when you've overstretched, and plan to chill out for a defined period of time. When the battery is back at 100%, get out there. Physical rest matters too. Sleep becomes non-negotiable when you're building something from scratch. Your body and brain need recovery time to process everything you're learning and experiencing. Eight hours of quality sleep gives you the mental sharpness to spot opportunities others miss. Skip it and you'll make expensive mistakes that could have been avoided with a clear head. CEOs and business leaders at a more advanced stage of business need a different type of rest. This isn't about recharging to go again: you've graduated from that. Resting to reflect means creating mental space to process complexity, see patterns, and make strategic decisions that move your business forward. At this level, you're juggling multiple priorities, managing teams, and fielding constant requests for your attention. Your days fill with meetings, decisions, and putting out fires. But the biggest challenges require quiet thinking time that never seems to happen naturally. This stage demands you rest to reflect. Step away from the day-to-day and create mental space for clarity. Your brain needs processing time to connect dots, see patterns, and find solutions that aren't obvious when you're close to the chaos. Book thinking time like you'd book any important meeting. Protect it fiercely. Take walks without podcasts. Sit in silence with a notepad. Let your mind wander between problems and possibilities. The breakthrough insights come when you stop forcing them. Your subconscious works magic when you give it room to breathe. You've built something substantial. Revenue is flowing, your team is growing, and systems are firing. But somewhere along the way, you lost touch with why you started. The fire that got you here feels dimmed by spreadsheets and stakeholder calls. Finding flow becomes your priority. Reconnecting with your source. Trusting your original intention. Listening to your inner voice again. This level of rest goes deeper than recharging or reflecting. You're seeking renewal of purpose. Create space for what lights you up. Return to activities that made you feel alive before business consumed everything. Paint, write, build something with your hands. Spend time in nature. Have conversations that matter. The goal is remembering who you are beneath the founder identity. Your business will benefit when you reconnect with your authentic self. Decisions become clearer. Innovation flows naturally. Leadership feels less forced. You stop performing entrepreneurship and start embodying it again. Each stage of your business journey demands different forms of rest. Early stage founders need energy restoration. Growth stage leaders need clarity and perspective. Established entrepreneurs need purpose renewal. Your next breakthrough might be one good rest away. Pay attention to which type of rest you need right now, and match your resting strategy to your current challenges. Stop treating all rest the same. Strategic rest becomes your competitive advantage.
Yahoo
26-05-2025
- Politics
- Yahoo
Why Is Everyone So Mad That Black Women Are Choosing Rest?
A regular Black woman in jeans and a T-shirt. She looks like your aunty, your cousin, your mom, or maybe she looks like you. She is just standing there. At rest. Hands on her hips, doing nothing, minding her own business. And people are mad at that. The recently erected giant sculpture in New York's Times Square by London-based sculptor Thomas J Price has elicited a number of reactions. Some racist reactions, of course, some sexist, some body shamers, and some Black folks themselves who feel like the depiction is 'stereotypical'. But my takeaway from all this is that one of the most triggering things for people is seeing a Black woman at rest. A post shared via Instagram In early April, thousands of Americans joined the #HandsOff protest across the United States, demanding 'change'. I watched some of the coverage on the news and you know what? I didn't see Black women marching with signs, I didn't see them at the front of the protest line where they usually would be. I went online and saw Black women at brunch, dancing, talking about books and makeup, encouraging each other to not protest, but to stay home and rest. A post shared via Instagram After an overwhelming 92% of Black women backed the Democrats in the 2024 U.S. election, many of our Black American sisters have decided to focus on themselves and their communities, and let the chips fall where they may. Things are a shambles in the U.S. My social feeds are full of angry people across the globe, cussing Trump about job cuts, funding cuts, tariffs, bullying Canada, Greenland, Panama, Mexico and, if we're honest, the world. Black women did not cause these problems but yet again, the world wants us to fix them. People are yelling, 'Where is Kamala?!? Why isn't she saying anything?' A post shared via Instagram Former Vice President Kamala Harris is now a private citizen because the American electorate didn't vote for her. She is resting, as are the 92 percent of Black women who voted for her. 'Why isn't she saying anything?!? Where is Michelle Obama?!' Michelle Obama is quiet and resting, too. So why are Black women are turning inward, focusing on themselves, their families, and building their communities? Because when it was necessary, when it was crucial to the benefit of Black people—and by extension, all people—the majority turned their collective back. At least that's what I've heard as a Canadian watching from the sidelines. But what are the Black women living and working in the U.S. saying? Sasha Whitney is a first-generation Nigerian American based in Washington, DC. She is a fitness instructor and content creator who discusses social issues, particularly those affecting Black women. She uses her platform to reflect and share her perspectives on topics such as rest, community building, and the American socio-political climate. I found Sasha on my TikTok feed when I was looking up the April 5 protests against President Donald Trump and Elon Musk across the U.S. I DM'd her and she agreed to speak with me. When I asked her why Black women are taking this time to rest, she referenced Malcolm X: 'The most disrespected person in America is the Black woman. The most unprotected person in America is the Black woman. The most neglected person in America is the Black woman.' Black women are frustrated. "It's just so in your face that this country hates Black women so that they would rather choose the opposite, someone who would be a detriment to the vast majority of people, than to elect a Black woman. It makes you realize that so many people are comfortable being on the receiving end of the efforts, the gains of Black women—Black women's work, labour, time, energy, everything—but to be led by a Black woman?" said Sasha. "I have done my part. I did what I was supposed to do. I've showed up, I've marched, I've organized, I have reached out, I've done my research, I've done everything that I can do. And so many Black women continue to do everything they can do, but our voices are just not respected. People would rather our labour than our voice." African American women knew what would happen if 2024 Democratic nominee Harris wasn't elected. They protested, rallied, and voted for the first Black and Asian vice president (but not the first Black woman to run for president). Now, just three months into the current Trump administration, everything Harris predicted has come to pass. When Sasha reflected on the 2024 election results, she realized things had to change. 'What am I doing this for? It caused me to refocus and reflect my time, my energy, and how I can better use it. There's this idea that Black women are resting. We're staying... I don't want to say silent, but we're resting, minding our business and staying hydrated.' So, she stopped protesting and decided to use her energy differently. That was her version of rest — but it looks different for everyone. For some, it's showing up to protest when they feel like it. For others, it's not showing up at all. For Sasha, it's commenting on her social platforms about what is happening in the country. After the April 6 protests, she posted a video about a first-time protester, who is also a white woman, complaining about the lack of entertainment at the protest for her child. At first, Sasha thought it was rage bait, but after checking the woman's profile, she realized it was a serious complaint. 'She's rating a protest, giving it a Yelp review,' Sasha recounted. 'It's so extremely tone deaf and exudes white privilege and the assumption of comfort as a right. It's not about you. It's about the larger message. A cause bigger than yourself, a cause that possibly could help your child someday, you're still thinking about you and your comfort.' African Americans have never had the privilege to demand comfort when protesting. During the American Civil Rights Movement and the fight against apartheid in South Africa, Black children who protested couldn't expect safety or comfort. They were attacked with fire hoses by police, attacked by dogs, beaten and brutalized, arrested, and sexually assaulted by police. 'It's Black children, not just in America, but globally, in their struggles and in their fight for freedom. There is no comfort. There is no bouncy house. They're out there legitimately fighting for their lives, their life, their freedoms. [This is] an example of what it is when we say we live in two separate worlds. We're fighting for two separate things." Recently, I saw my friend Nneka at a mutual friend's baby shower. It was a pleasant surprise because she had been living and working in the States. We started talking about the situation down south and she agreed to speak with me on the record — if I didn't use her real name. She's a Canadian citizen and is worried that U.S. border officials may not allow her back into the U.S. if she comments negatively about the Trump administration. "I travel back and forth from Canada to the United States often and never have had any issues, but I am hearing a number of stories... I'm feeling it. I'm a little afraid and so is my family," she explained. So, what does a Black Canadian living in New York City have to say about Black women sitting this out? Nneka looks at it like Sasha does: 'This is not a fight for Black women. I am taking a seat and letting those who may have a more direct impact on the way that this has occurred take the lead on this." Black women are the conscience of the United States. They are the canaries in the coal mine — but that also comes with a warning. 'Many forget that canaries often showed signs of distress or died before anyone took heed of the warnings. While Black women try to illuminate critical issues affecting our world, we often risk our own well-being in the process,' stated an article posted by the University of Illinois Urbana-Champaign. There is anxiety about the future, but Sasha believes Black Americans will be OK. 'I'm always of the mindset that you control what you can control, and you leave the rest. So, what do I control? My energy,' she explained. 'The beautiful part is that Black people are going to survive. Black people are the most prepared for this — and Black women are especially prepared because we've been through this before.'
