When you think of types of rest, your mind probably goes straight to sleep or maybe a quick nap.
While those are crucial, there’s much more to rest than just catching Zs. Dr. Saundra Dalton-Smith, physician, researcher, and author of Sacred Rest, has divided rest into seven types, each addressing a specific area of life.
Without a balance of all these, we can still feel depleted even if we’re well-rested physically.
It’s no surprise that we value good sleep wellness.
So, let’s dive into the seven types of rest, what they mean, and how we are working on implementing them into your life. We’ll share how you can, too!
The Types of Rest
We have learned that the different types of rest help our mental health and our readiness, physically and mentally, the next day.
When we began spending time learning more about Dalton-Smith’s 7 types, we started a fresh new season of rest in our lives.
So, which type of rest do you need most right now? Let this guide inspire you to take a little step toward feeling restored and balanced.
1. Physical Rest
Physical rest is the most obvious and includes both active and passive rest. Passive physical rest is sleep or napping, while active physical rest involves activities that help the body recover, like stretching, yoga, or a leisurely walk.
How to Implement It:
- Prioritize quality sleep by creating a bedtime routine and avoiding screens an hour before bed. We have a routine where we put our phone “to bed” in another room.
- Incorporate stretching or gentle yoga into your day, especially if you sit for long periods. We love the 5-4-3-2-1 breathing exercise.
- Listen to your body and schedule time to relax, even if it means taking a 10-minute break to breathe and recharge. Have time for a nap Even better!
2. Mental Rest
Mental rest helps give your brain a break from overthinking, problem-solving, and constant stimulation.
How to Implement It:
- Schedule short breaks throughout your day to let your mind wander freely.
- Try brain-dumping your thoughts into a journal before bed to clear your head.
- Use timers or the Pomodoro Technique (work 25 minutes, rest 5 minutes) to prevent burnout and overexertion.
- Give yourself permission not to solve every problem immediately.
3. Emotional Rest
Emotional rest means allowing yourself to express and process your emotions instead of suppressing them.
How to Implement It:
- Talk to a trusted friend, partner, or therapist about how you’re feeling.
- Practice saying “no” without guilt when you’re emotionally overwhelmed.
- Take time for self-reflection to identify what emotions you may be bottling up.
- Create a safe space for yourself to simply feel without judgment.
4. Sensory Rest
Sensory rest helps counteract the overstimulation we experience from screens, bright lights, loud noises, and other sensory inputs.
How to Implement It:
- Take a break from screens by doing a quick digital detox or practicing “tech-free” hours during your day.
- Close your eyes for a few minutes and sit in silence.
- Dim the lights or use noise-canceling earbuds or headphones to give your senses a break.
- Spend time in nature, and get outdoors where your senses are naturally soothed.
5. Creative Rest
Creative rest is all about recharging your inspiration and giving your brain a break from constant creation or problem-solving.
How to Implement It:
- Spend time appreciating beauty in art, music, or nature without the pressure to create something yourself.
- Take a step back from creative projects when you feel blocked or uninspired.
- You can visit a museum, listen to your favorite music, or walk in a new environment to spark fresh ideas.
- Allow yourself time to daydream – it’s not wasted; it’s rest for your creative brain.
6. Social Rest
Social rest involves evaluating the relationships that drain you and those that restore you. Sometimes, you need a break from people; other times, you need quality time with the right ones.
How to Implement It:
- Spend time with people who lift you up and support you.
- Set boundaries with relationships that feel draining.
- Don’t feel guilty for taking time alone to recharge.
- Make intentional plans to connect with loved ones in a meaningful way.
7. Spiritual Rest
Spiritual rest involves connecting with something bigger than yourself, whether it’s through religion, meditation, or a sense of purpose.
How to Implement It:
- Engage in prayer, meditation, or reflection to find inner peace.
- Spend time volunteering or contributing to causes you care about.
- Practice gratitude daily to stay connected to what truly matters to you.
- Take time in solitude to reflect on your purpose and values.
Why Rest Matters
Dr. Saundra Dalton-Smith’s research reminds us that rest is not a luxury; it’s a necessity for our physical, mental, and emotional health.
By intentionally incorporating these seven types of rest into your routine, you can replenish your depleted energy and be your best self every day.
Want to learn more about how to have better sleep during shorter days? Read this.
FAQs | Frequently Asked Questions
Match your symptoms with the type of rest that addresses them. You can also try implementing a bit of each type to see what brings you the most relief.
Rest doesn’t always require hours of time. Start with small, intentional breaks—5 minutes of mindfulness, 10 minutes of stretching, or one evening a week without screens. Gradually build rest into your routine.
Many activities overlap types of rest. For example, spending time in nature can provide sensory, creative, and spiritual rest simultaneously.
