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ERASMUS+

For Healthy Europe

RELAXATION, REGENERATION AND SLEEP

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Relaxation

Definition:

Relaxation is the absence of tension. When we’re relaxed our breathing is deep, our heart rate is steady, and our mind is clear. Physiologically, relaxation is the activation of our parasympathetic nervous system.

What to do to relax:

    • Deep breathing
    • Guided imagery
    • Progressive muscle relaxation
    • Mindfulness meditation
    • Muscle relaxation
    • Meditation
    • Spending time outdoors
    • Taking a warm bath

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Regeneration

Definition:

Regeneration in humans is the regrowth of lost tissues or organs in response to injury. This is in contrast to wound healing, or partial regeneration, which involves closing up the injury site with some gradation of scar tissue. Some tissues such as skin, the vas deferens, and large organs including the liver can regrow quite readily, while others have been thought to have little or no capacity for regeneration following an injury.

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What can help with regeneration:

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    • Drink a lot
    • Healthy nutrition
    • Ice Baths
    • Sauna
    • Physiotherapeutic measures
    • Active recovery: While the above-mentioned measures belong to the passive regeneration methods, there is also active recreation. Because regeneration phase does not mean that you should lie lazily on the sofa for one or two days to stimulate muscle building. The rest period just means that you do not train to the limit of your strength on these days. Instead of strength training, you can go for a walk, jogging, swimming or cycling on regeneration days, as long as you don't work out.

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Sleep, improving sleep

We all have at least a vague notion of what sleep is, but that doesn't mean that defining this mysterious part of our lives is simple. After all, detailed analysis of our own sleep isn't really an option, given that we rarely know that we're sleeping when we're asleep. And even if we observe the sleep of others, so much of what they experience—changes in the functions of their brains and bodies—is not easily seen from the outside

1. Stick to a sleep schedule

2. Pay attention to what you eat and drink

3. Create a restful environment

4. Limit daytime naps

5. Include physical activity in your daily routine

6. Manage worries

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