If hitting snooze is your natural reaction to your alarm going off, sleep may not be your problem. Alright, sleep is good—in fact, you should definitely prioritize it—but only focusing on sleep could still leave you with morning, midday, and evening slumps. Why? Because true rest is about more than catching quality shut-eye.
Dr. Saundra Dalton-Smith, in her book Sacred Rest, introduced the idea that there are 7 types of rest we all need. Here's the surprising part: sleep only addresses one of them.
When you start to understand that sleep is just one piece of the rest puzzle, you can begin to identify the gaps in your wellness habits that might unknowingly be hindering rather than helping you.
Let’s start with the basics!
What Are the 7 Types of Rest?
Dr. Saundra Dalton-Smith is a physician, researcher, and speaker who has spent years studying the science of rest. In her groundbreaking book, Sacred Rest: Recover Your Life, Renew Your Energy, Restore Your Sanity, she explores how burnout and chronic fatigue are not just a result of poor sleep but also a lack of the specific types of rest our bodies and minds crave.
Her approach has resonated with so many because it challenges the one-size-fits-all narrative about rest. Dalton-Smith’s work is a wake-up call (pun intended) to rethink how we recharge.
So, let’s figure out what kind of rest you really need.
What Kind of Rest Do You Need?
1. Physical Rest
Physical rest is what typically comes to mind first. It involves allowing your body to recover and recharge from physical exertion.
Signs You Need It:
You feel physically tired even after sleeping.
You experience muscle tension, soreness, or aches.
How to Get It:
Passive Rest: Get 7–9 hours of quality sleep or treat yourself to a restorative nap.
Active Rest: Try gentle yoga, stretching, or a relaxing massage to improve circulation and release tension.
2. Mental Rest
Do you find yourself lying awake at night with a racing mind? Mental rest is about giving your brain a break from overthinking and constant mental activity.
Signs You Need It:
You’re mentally foggy or overwhelmed.
Thoughts keep spinning, even during downtime.
How to Get It:
Schedule mini mental breaks throughout your day.
Practice journaling or guided meditation to quiet your thoughts.
3. Emotional Rest
Emotional rest means creating space to freely express your authentic feelings without experiencing guilt or judgment.
Signs You Need It:
You feel emotionally drained or irritable.
You constantly people-please or suppress your feelings.
How to Get It:
Spend time with people who uplift you.
Set boundaries to protect your emotional energy and express your authentic self.
4. Spiritual Rest
Spiritual rest connects you to your sense of purpose and belonging—it's about nurturing your inner self, however you define that.
Signs You Need It:
You feel disconnected or lack meaning in your life.
You’re searching for something deeper.
How to Get It:
Dedicate time to prayer, meditation, or reflection.
Engage with a spiritual community that resonates with you.
5. Social Rest
Social rest requires finding the right balance between connection and solitude. It's about understanding which interactions give you energy and which leave you feeling drained.
Signs You Need It:
You feel drained after socializing.
You crave meaningful connections but feel isolated.
How to Get It:
Spend time with people who energize and inspire you.
Take breaks from draining social obligations or overly stimulating environments.
6. Sensory Rest
In our screen-saturated, noisy world, sensory rest is essential. It helps us recover from the constant bombardment of stimuli.
Signs You Need It:
You feel overstimulated by screens, sounds, or lights.
You’re easily irritated by your environment.
How to Get It:
Take a break from devices—create screen-free zones or time blocks.
Use noise-canceling headphones or enjoy moments of silence with your eyes closed.
7. Creative Rest
Creative rest rekindles your sense of wonder and inspiration. It’s perfect for anyone feeling stuck or uninspired.
Signs You Need It:
You feel blocked creatively or uninspired.
You lack time for hobbies or activities that spark joy.
How to Get It:
Surround yourself with beauty—spend time in nature or enjoy art that moves you.
Make time for creative pursuits that energize and fulfill you.
How to Recharge and Rest
If all this talk about rest feels overwhelming, don’t worry—it’s simpler than it sounds. Here’s a three-step plan to help you make rest more manageable:
Step 1: Identify Your Rest Deficit
Take a moment to reflect on how you’re feeling. Are you physically drained? Mentally overwhelmed? Creatively stuck? Use the signs above to pinpoint what kind of rest you need most right now.
Step 2: Start Small
You don’t need to overhaul your entire routine. Focus on just one type of rest at a time. For example, if you’re physically exhausted, commit to a 10-minute stretch or a restorative nap. Small, consistent steps are more effective than trying to do everything at once.
Step 3: Make It a Habit
Incorporate rest into your daily life. Whether it’s setting boundaries for screen time, creating a bedtime ritual, or scheduling downtime with uplifting friends, make rest a regular practice—not just something you do when you’re completely burned out.
Rest isn’t a luxury; it’s essential.
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