The 7 Types of Rest and How to Achieve Them 

In our fast-paced world, rest is often equated with sleep. While sleep is essential, it’s not the only type of rest our bodies and minds require to be at our best. Dr. Saundra Dalton-Smith, in her book “Sacred Rest,” identifies seven distinct types of rest that everyone needs to feel rejuvenated. Understanding these types and incorporating them into our lives can lead to greater wellbeing, productivity, and performance.  

1. Physical Rest 

Physical rest can be passive or active. Passive physical rest involves activities like sleeping or napping, where the body is completely at rest. Active physical rest, on the other hand, includes activities that help improve physical health such as yoga, stretching, or walking in nature. To incorporate physical rest, ensure you get 7-9 hours of sleep per night and take short breaks to stretch during the day. If you’re a desk worker, you should aim to move every hour to enhance your energy and reduce the risk of disease.  

Actions: 

• Prioritize a consistent sleep schedule. This includes the weekend, too.  

• Incorporate gentle physical activities like yoga or stretching into your daily routine. 

• Take short, regular breaks from prolonged sitting. 

2. Mental Rest 

Mental rest involves giving your mind a break from the constant flow of information and cognitive tasks. This can be achieved by taking micro breaks throughout the day to clear your mind, practicing mindfulness, or engaging in activities that don’t require intense concentration. 

Actions: 

• Schedule ‘micro breaks’ every few hours. 

• Practice mindfulness or meditation. 

• Keep a notepad handy to jot down thoughts and clear your mind. 

3. Sensory Rest 

Our senses are bombarded with stimuli throughout the day, from screens to noise. Sensory rest involves reducing this sensory input. This can be done by closing your eyes for a few moments, spending time in silence, or unplugging from electronic devices. 

Actions: 

• Take periodic breaks from screens and devices. 

• Spend time in quiet environments.  

• Practice closing your eyes and focusing on your breath for 10 minutes.  

4. Creative Rest 

Creative rest is essential for those who need to solve problems or generate new ideas. It involves taking time to appreciate beauty and nature. Visiting a museum, going for a walk in nature, or simply enjoying art and music can provide creative rest. 

Actions: 

• Spend time in nature. 

• Visit museums or art galleries. 

• Engage in activities that inspire creativity, such as listening to music or reading. 

5. Emotional Rest 

Emotional rest means having the time and space to freely express your feelings and cut back on people-pleasing. It can involve talking to a trusted friend or therapist about your feelings, or engaging in activities that allow you to release and understand your emotions. 

Actions: 

• Open up to a trusted friend or therapist about your emotional experience. 

• Journal about your thoughts and feelings at the end of each day.  

• Practice saying “no” to activities that drain you emotionally. 

6. Social Rest 

Social rest involves taking a break from social interactions that are draining and surrounding yourself with positive, supportive people. This doesn’t mean isolating yourself, but rather balancing your social engagements with those who uplift you. 

Actions: 

• Evaluate your social interactions and spend time with supportive, energizing people. 

• Schedule alone time to recharge. 

• Limit interactions with people who drain your energy. 

7. Spiritual Rest 

Spiritual rest involves connecting with something greater than yourself and finding a sense of purpose and belonging. This can be through religious practices, meditation, volunteering or community involvement. 

Actions: 

• Engage in meditation – apps like HeadSpace are a helpful place to start. 

• Participate in community activities that give you a sense of purpose. 

• Spend time reflecting on your values. Narrow this down to 4-5 values and live your life according to these.  

Wrapping Up  

Incorporating these seven types of rest into your daily routine can lead to a more balanced and fulfilling life. It’s essential to recognize which types of rest you are lacking and take proactive steps to restore your wellbeing. By doing so, you not only enhance your productivity but also enrich your overall quality of life.