How to get more rest without sleeping more

Jane Arlow • September 22, 2025

Because resting is revolution in a world that wants to keep you agitated!

Recently, I wrote about the effect that your rest/ digest nervous system (aka parasympathetic nervous system or PNS) has on your ability to move. You can read that here

And having received a few questions about other ways to get out of your fight/ flight (SNS) and into PNS, I wanted to share a few types of rest you can take any time of the day.

Physical Rest

Give your body time to recharge by:

- Intentional stillness. A good way to try this is to sit in an upright chair with your feet grounded on the floor. Make sure your back is supported.

What should you "do" while resting like this? Personally, I'd avoid scrolling or looking at the news. But other than that, it's up to you.

- Gentle movement. How about a stroll outside, or some stretches? Here's a link to a ten minute full body stretch

Social Rest

The type of rest you need depends a little on your personal energy type, as introverts and extroverts gain energy in different places.

For introverts' social rest might be taking time away from other people, while for extroverts' social rest might be spending time with and talking to other people.

Whichever bucket you fall into, a reminder that you get to choose who you spend time with and to set boundaries on your time.

And BTW, speaking as an introvert, there is nothing wrong with "powering down" and sitting quietly on your own for a while if your social battery's feeling a bit drained during an event.

Emotional Rest

A quick reminder that the news cycle and the algorithms on social media are designed to keep you in an emotionally charged state so you keep consuming them (and they can keep showing you ads).

Yes, there are lots of really horrible things going on in the world. But in the main, the people around you are just trying to do their best with the tools they have.

Things that you can do to help yourself include:

- Switching off the news and social media notifications on your phone.

- Forgiving others and trying not to hold grudges.

- Feeling your feelings. Recognising and naming your feelings, both the mental and physical sensations, helps you process them and let them pass more quickly.

Sensory Rest

This type of rest helps you reduce your reactivity to external stimuli.

- Sight: prioritise natural light, especially as the days start to shorten. Get outside, look at trees and water.

- Hearing: listen to the wind in the trees, water flowing and birds singing. Or try listening to binaural beats via this link (use headphones). These are an illusion created by your brain when hearing different frequencies in each ear, that help to promote calm.

- Touch: wear comfy clothes that feel nice against your skin.

- Smell: inhale the smell of trees and earth while walking. Indoors, place a few drops of lavender oil on your pillow or cushion.

Mental Rest

Calm your mind by:

- Taking regular short breaks in your day for one of the other types of rest above 👆🏽👆🏽

- Journalling the clutter out. Or if journalling's not your thang, a full brain dump "to do list" is a good way to stop feeling like you have to remember all.the.things.

- Work out what "good enough" or "sure enough" are and let perfect get in the bin.

Creative Rest

This could be anything that sparks your creative juices and brings you to a "flow state" where you're fully absorbed and engaged in the activity.

Even if you don't see yourself as creative, there are lots of ways you can enjoy flow state:

- Playing sports or games

- Reading

- Solving puzzles or difficult problems

- Working on satisfying projects

- Gardening

And of course, flow state can be achieved via traditional creative activities like art, writing or making music.

Spiritual Rest

Seeking deeper purpose can help us feel less helpless in a world that seems full of random things we can't control.

- Spend time in meditation, prayer and quiet reflection

- Journal into clarity

- Volunteer in community.

Pick one to try today!

If I was to pick one thing to do today, I'd get outside for a gentle stroll somewhere with trees and water and enjoy the walk with all my senses.

But of course, we're all different, so why don't you pick one that appeals to you today and give your PNS a little boost!

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Breast cancer - know your risks

By Jane Arlow • October 13, 2025

October's Breast Cancer Awareness Month and if you haven't done it recently, please let this be the nudge you need to give them a good feel up. Here 's a link to the NHS website below showing how to perform your check and what to look for. If you're one of my gentlemen readers, please don't think this doesn't apply to you. It does. Men can still get breast cancer. And if you find something that doesn't seem right, please contact your GP as soon as possible. 80-90% of lumps are likely to be benign, but for the small percentage of those that aren't, early detection and treatment are your best chances of having successful treatment and being around to annoy friends and family for a long time. Don't skip your mammogram I know having mammograms is really uncomfortable. But this is one of the best ways to check for cancers that aren't otherwise easily spotted. So if you get invited, please go. (And don't skip your smear test either!!!) Know your risk factors 1 in 7 women will get breast cancer in their lifetime. Here are some of the risk factors: - Age : older women are more likely to get breast cancer than younger women and age is the highest risk factor. - Genetics : Breast cancer risk is higher if you have first-degree relatives who've had it (although 85% of women with a relative with breast cancer WON'T get it). - Breast density (relates to the percentage of non-fatty tissue): the risk is highest for those with the most dense tissue. You can ask your radiographer to tell you whether you have dense tissue at your mammogram. - Lifestyle factors: These include having overweight or obesity, alcohol consumption, tobacco use and insufficient physical activity. - Exposure to endocrine disrupting chemicals: These "forever" chemicals, such as pthalates and parabens, show up in makeup and toiletries. Risk doesn't normally come from one exposure to one chemical, but from prolonged exposure to many different chemicals over a long period of time. You can read more about the risks here It's worth noting that even if you get a diagnosis, it's unlikely you'll ever know if there was "one thing" that caused it. What happens if you get a diagnosis of breast cancer? I am in no way competent to comment on the treatment plan your medical team recommend for you. Everyone I know who's had breast cancer has had a different treatment plan, depending on: the stage of cancer; whether it had spread further; whether it was hormone-receptive; whether it was due to genetic mutation; and the age of the woman. I do know that for all of us, it was a really scary time. You should be given access to resources outside of the surgical and oncology team, often via a Macmillan nurse, who can answer questions on topics from your treatment and reactions, to claiming for extra benefits. They're also great if you're not sure what questions to ask. While you're in the heat of the panic, it can be difficult to think clearly about what you need to know. Using "what should I be asking that I'm not?" is super helpful. Keep moving after your diagnosis, during and after treatment The one thing I can advise you on with all confidence, is to keep moving. Exercise is safe, possible and helpful for individuals with breast cancer, throughout the treatment cycle. In fact, international guidelines say you should try to get back to your normal activities as soon as possible. Exercise can help reduce the risk of cancer coming back; and may stop stage 1 cancers from growing further; and can also reduce treatment side effects like tiredness, cognitive impairment or lympoedema. Yes, you may need to dial back your usual activities if treatment leaves you feeling exhausted. But whenever you can, please aim for 150 minutes of exercise in every week. Many forms of treatment also lead to a higher osteoporosis risk, so please also do resistance-based and/or some impact-based exercise every week. I'd also recommend paying attention to shoulder mobility. Scar tissue and "guarding" of surgery sites can reduce your range of movement a lot. Check in with your medical team to confirm if there's any specific movements you should avoid during your treatment plan, and when you'll be signed off to go back to them. One last piece of advice someone else gave me... When you tell people you have cancer, a lot of them will have an opinion on your treatment plan. Especially if they're of the "my friend cured their cancer by just eating this one thing.." type. Unless this person is an oncologist, you can safely ignore them! So, what are you still doing reading this? Go off and give yourself a fondle!