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From what to have for lunch to what other people think of us or anything else, in our fast paced culture our minds are always racing with ideas. You understand.
Science says brain breaks are important.
According to many studies, your brain needs sleep for various reasons. First of all, our mind is overloaded with information and duties which can lead to mental fatigue.
Computers are also limited in their ability to understand data, so just as you want to keep your computer from crashing, you should give your mind a break.
According to a 2010 LexisNexis survey shows , our tendency to always be busy doesn’t translate into more productivity. In fact, getting enough rest helps our brain function better in terms of motivation, focus, output, creativity and memory consolidation.
Before we discuss how to give your brain a break, let’s explain what exactly a brain break is.
Dr. Venkateshwar Hospital Neurosurgeon, Noida. According to Manish Kumar the brain can never stop working completely, so a “brain break” does not mean that it is not working. “The brain will rest,” he told India Today
What does a well-rested brain look like?
Dr Kunal Bahrani, director of neurology at Fortis Escorts Hospital Faridabad, explains:
- A calm mind is focused, awakened and renewed.
- It improves your ability to reason, take sound decisions and face difficulties calmly.
- You are happier and in a more stable emotional state.
- Physiological indicators include overall increased alertness, enhanced focus, and faster reaction times.
1. A good night’s sleep
By now we all know how essential sleep is and how it is a great way to relax our mind. And no, 4-5 hours of sleep is not enough to function regularly.
For most individuals, the American Heart Association recommends seven to nine hours of sleep per night.
Dr. Manish says that “eight to 10 hours of sleep is essential” for those who have physically demanding work, while “six hours of sleep is essential” for those who do not require physical exertion throughout the day.
Adults who get less than seven hours of sleep each night are more likely to develop high blood pressure, depression, heart attack, and kidney disease.
If you’re having trouble falling asleep, consider expert-approved ways to sleep better.
If you feel like you’re not getting enough sleep, you’re allowed to take power naps during the day (when you have time) to give your brain a rest.
Dr. According to Bahrani, “short naps can be very rewarding.” A short nap of 20 to 30 minutes can improve cognitive function and increase alertness.”
2. Physical exercise
Beyond helping you build the body of your dreams, exercise has many other benefits. Dr. According to Bahrani, exercise gives your mind a much-needed mental break.
Exercise improves mood by prompting the brain to release feel-good chemicals such as endorphins and serotonin. Dr. According to Bahrani, regular exercise helps you sleep better and improves your emotional regulation skills.
Dr. Manish agrees: “Physical activities like yoga make our brain ‘work less,’ which can give our brain some rest.”
3. Eating right
One of the many benefits of maintaining a balanced diet and lifestyle is that it can help your brain relax.
In fact, eating the right foods can improve your brain’s quality of sleep. Dr. According to Bahrani, nutrient-dense meals provide essential vitamins and minerals for proper brain function.
“A healthy diet supports overall physical health and indirectly benefits your mental health,” Dr. According to Bahrani.
4. Mindful breaks
Dr. Manish adds that eating a balanced diet provides mental satisfaction, which can make us feel better mentally and “feel more comfortable”.
It is important to take breaks throughout the work or study session. We often work, study or use our phones for pleasure for long periods of time, which is bad for our brain.
Conscious relaxation is important to solve this problem.
According to 2021 US Department of Health research, taking a break can facilitate the acquisition of new abilities by your brain.
Dr. Bahrani agrees that “you should take short breaks between work or study sessions.”
All it takes is getting up from our desks, stretching and/or taking several deep breaths.
“It helps in mental renewal,” Dr. Bahrani continues.
5. Digital detox
If anyone is controlling our sleep patterns and not being able to relax our mind, it has to be social media or our phone. So, getting away from that screen every once in a while can also give your mind a break.
“Prolonged screen time can be overpowering. Put your phone away and give yourself an electronic device break, advises Dr. Bahrani.
You can pass the time when you’re not using your phone by going outside or doing something you enjoy, like painting or playing an instrument. They say engaging in such activities can help keep your brain young.
“Enjoying nature or taking a walk in the park will help refresh your brain. He adds, “Greenery and fresh air have a relaxing effect.
Dr. Manish adds, “Though discussing it is considered taboo, sex is the best exercise to relax the mind, brain and body.”
6. Social interaction
Reach out to your loved ones if you continue to feel like your brain isn’t sleeping well.
Since we are social animals, Dr. Bahrani notes that “laughing and conversing gives your brain a positive boost and a break from habitual thinking.”
So talk to your closest friend about anything that’s on your mind!
read also:7 Simple Ways to Improve Brain Function