How to get the 7 types of rest you need for success

Author and expert Dr Saundra Dalton-Smith has identified the 7 key types of rest. Here’s what they are – and how to get them.

Many people are not getting nearly enough rest, leading to exhaustion, overwhelm and frustration. So, what kinds of rest do we need? And how can we make sure we get rest in a busy life?

Expert and author of best-seller “Sacred Rest: Recover your Life, Renew your Energy and Restore your Sanity” Dr Saundra Dalton-Smith has identified the 7 types of rest we need to optimize productivity, increase overall happiness and overcome burnout.?

In conversation on the We Are Human Leaders podcast with hosts Alexis Zahner and Sally Clarke, she shares that knows from experience how difficult it can be to get enough rest in life.?

Dalton-Smith said “I wondered, ‘How do you get more sleep when you have toddlers and when you have a busy schedule?’ Then, when I was getting those 6-8 hours, I was still waking up exhausted. And that’s a desperate feeling.”

Rest as a ‘preventative weapon’

For optimal performance and happiness, rest is essential. As Dalton-Smith frames it,

“Rest helps us continue to have the energy to do what we are passionate about. We need to start viewing rest as a preventative weapon.”

For some, embracing the power of rest will require a reframe of how they think of rest. Dalton-Smith said,

“For some, rest feels like giving up. They have to retrain their belief system around what rest is and its power to help them accomplish their goals.”

The 7 Types of Rest

Dalton-Smith identifies 7 types of rest in her research.?

Physical?– The things that help your body relax and heal. Passive examples: sleep and naps. Active examples: yoga, stretching, a relaxing walk, massage, using a foam roller.

Mental?– How well you’re able to clear your mental space to ensure clarity, memory function and healthy decision making. Take regular breaks, get away from screens, build mindfulness practices.

Spiritual?– Ensuring you have a sense of purpose, loving connection with other beings and groundedness in community. May include prayer, meditation and gathering in worship.?

Emotional?– Being able to be honest with others about how you’re feeling and what your needs are. This is predicated on the wisdom to be able to acknowledge and own your feelings.

Social?– Spending time with people who don’t drain your energy, with whom you can relax and be yourself. Honoring this form of rest entails setting boundaries.

Sensory?– Hitting pause on all forms of sensory stimulation including screens, books, podcasts, news, people to counterbalance sensory overload.

Creative?– Allow yourself to take a break from problem solving, analyzing and brainstorming ideas. Appreciating nature, and the arts is a form of creative rest and reawakens inspiration.

One size of rest does not fit all?

According to Dalton-Smith, rest will look very different from one person to the next. And that’s totally okay:

“Rest is so varied. One person gets creative rest by being around water elements, or a forest, being outside in nature with grass and trees. And another person gets it when they're around music or watching a dance performance.”

Dalton-Smith recommends finding a small, achievable form of rest that nourishes and contributes to your unique energy needs for each of the 7 types of rest.?

Listen to the full podcast episode here.