7 Types of Rest: Why Sleep Alone Isn't Enough to Feel Fully Rested

Rest is crucial for our overall health and well-being, but it involves more than just achieving adequate sleep each night. Often misunderstood or neglected, rest is not merely “hitting a pause” in physical activity or work, nor is it solely about getting quality sleep—though sleep does play a crucial role. True rest is about achieving a state where both our minds and bodies can unwind and recuperate from daily stresses. It is vital for maintaining good health, preventing burnout, and supporting long-term well-being, making it as essential as diet and exercise.

According to Dr. Saundra Dalton-Smith, author of Sacred Rest: Recover Your Life, Renew Your Energy, Restore Your Sanity, there are different types of rest that our bodies and minds need to function properly. Each type serves a unique purpose and helps us recharge and restore our energy levels. This might be the reason why you didn’t relax as much as you hoped during a massage session, or why a walk in the park didn’t bring the calm and much-needed break from racing thoughts. In this article, we look into each type of rest and discover practical ways to incorporate it into our everyday lives. By identifying the different forms of rest, we can uncover which areas of our lives are most in need of relaxation and thoughtfully place self-care higher on our list of priorities. This exploration will not only enhance our understanding but also transform our approach to rejuvenation and well-being. You can also use the checklist at the end to get inspiration for each type of rest.

Physical rest: this is a familiar type of rest for all of us, and this is what we imagine rest to be. It can be passive or active. Passive rest includes napping and sleeping. Active rest means moving your body in a restorative way—think yoga, stretching, Pilates, or a leisurely walk.

Mental rest: this is when we take a break from constant mental stimulation and a mind racing with thoughts. You really need mental rest when you forget what you were doing, get distracted easily, or lack focus. To achieve this type of rest, we need to give our brains time to recharge and process information. Typical ways to engage in mental rest include practicing mindfulness, meditation, light reading, or breathwork. It's a common mistake to prioritize physical rest over mental, especially for those of us engaged in intellectual work. It's crucial to first replenish our mental energy before addressing physical fatigue. This approach is not only more efficient, but it also results in significantly greater relaxation.

Sensory rest: in our modern world, we are overwhelmed with sensory inputs like phone notifications, bright lights from gadgets, and the noise of nearby traffic, among other stimuli. The best way to counteract sensory overload is to turn off these stimuli and allow our bodies to recover from the overstimulation. You can significantly reduce sensory overload by using noise-cancelling headphones, which help block out external sounds. Weighted sensory products like blankets or vests can also be used to provide soothing pressure and proprioceptive input. Additionally, try to avoid open-ended questions by opting for closed yes/no questions when you need input on something.

Emotional rest: often, we carry emotional pressure and suppress our feelings instead of expressing and healing them. Signs of needing emotional rest include feeling that you must always keep your emotions in check (“poker face”) and never having the freedom to be truly authentic about what you’re feeling. When we take time for emotional rest, we allow ourselves to process our feelings, helping maintain our emotional balance and prevent burnout. Emotional rest can be especially challenging because we often feel guilty for taking time for ourselves. Take a break before saying "yes." Allow yourself some time to evaluate what you can manage by requesting a pause to think over requests before committing. Express your feelings in a secure environment. Confide in a friend or capture your emotions through writing in a journal.

Creative rest: we often feel pressured to constantly produce and create, which can be exhausting. Creative rest occurs when we allow ourselves to appreciate beauty in any form—nature, art, photos, or music. If you find yourself stuck when needing to produce outputs, solve problems, or generate new ideas, it’s a sign you need creative rest. By resting creatively, we give our minds space to explore new ideas, which keeps us inspired and motivated. Do something just for fun. What would you make if you didn’t have to sell or share it?

Spiritual rest: we all have the need to feel like we belong and that our efforts contribute to the greater good. When we rest spiritually, we give ourselves time to connect with our inner selves and find meaning in our lives, helping us stay grounded and fulfilled. Spiritual rest varies based on each person’s beliefs. What works for everyone is volunteering for a cause that’s personally meaningful to you.

Social rest: it is the relaxation we experience around inspiring people. Many of us spend most of our time with people who drain our social energy. You know it’s time to recharge your social battery when you find yourself saying, “Can I have a moment for myself?” Spend time with people who don’t need anything from you, where you can simply enjoy each other’s company. Don’t multitask when you’re spending time with friends. Leave your phone in your pocket.

So, how can you incorporate rest into your daily life? You need to be intentional with your rest:

• Change your mindset about resting. It's not a "waste of time" or time that could be spent doing something "productive." Think of rest as part of work. Work cannot continue for long if you are not rested, productive, and energetic
• Schedule your rest: otherwise, you will always deprioritize it. Schedule short breaks in your calendar to develop the habit of resting your body and mind throughout the day
• Start small and build up: let go of the perfectionist mindset and do what works for you now within the boundaries of your own schedule. Five minutes of meditation, breathwork, or even getting lost in your own thoughts can work wonders
• Disconnect from your gadgets: you don't rest when you are mindlessly scrolling through social media. Limit your time on social media and set boundaries
• Experiment: try what works best for you and use this type of rest to replenish your body and mind

As evident, sleep alone is insufficient to fully rejuvenate us. Therefore, it's crucial to start focusing on getting the specific types of rest we require, and to implement small, daily tactics to rejuvenate ourselves. By embracing each type of rest, we can become more energized, emotionally stable, and mentally alert, prepared to face life’s challenges with revitalized energy.

And how do you rest? Share your ideas below!

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