The 7 Different Kinds of Rest (and Why You Need Them All)
If you’ve ever taken a full night’s sleep and still woken up exhausted, you’re not alone.Rest is about so much more than sleep.
So often, we push through life believing that exhaustion is just part of being “the strong one,” the friend, the leader, the caretaker, the high-achiever. But true rest asks something deeper of us. It invites us to slow down, listen inward, and replenish the parts of ourselves that work quietly beneath the surface.
According to Dr. Saundra Dalton-Smith, Board-Certified internal medicine physician and work-life integration researcher, who created the 7 Types of Rest Framework™, there are seven types of rest that our minds, bodies, and spirits need to feel whole again. Let’s explore each one and how you can begin to nurture them in your own rhythm.
1. Physical Rest
Physical rest can be passive (sleep, naps) or active (gentle movement, stretching, yoga, or massage). If your body feels tense, achy, or constantly on edge, that’s your cue to slow down. Try releasing your shoulders, unclenching your jaw, and taking three slow breaths. Your body has been carrying more than you realize.
Try this: Lie down on a yoga mat for five minutes, close your eyes, and breathe deeply into your belly. You don’t have to earn this pause.
2. Mental Rest
If your thoughts are racing or you feel “foggy” no matter how much you sleep, your mind likely needs a break. Mental rest comes from creating quiet pockets in your day, moments without multitasking, screens, or decision-making.
Try this: Schedule short breaks between meetings or tasks to breathe or simply sit in silence. It’s okay to silence your notifications for this. Give yourself permission to do nothing for a moment.
3. Emotional Rest
Emotional rest is about having space to be real, drop the mask and tell the truth about how you’re really feeling. When people ask you how are you doing? Do you generally respond with the generic “I’m good” or “I’m okay,” when you really aren’t okay? For those used to being the caretaker or the reliable one, this can feel vulnerable. But expressing your feelings honestly is an act of self-care, not weakness. You can’t heal what you don’t reveal, as the saying goes.
Try this: Journal for 10 minutes about what you’re truly feeling today, without editing or judging it. Your feelings are real, valid and they want to be expressed.
4. Social Rest
Some connections fill you up; others drain you. Social rest happens when you spend time with people who see you, not just need you. I’m going to say that again: Social rest happens when you spend time with people who see you, not just need you. Social rest also happens when you intentionally spend time alone to recharge.
Try this: Notice how you feel after each interaction this week. Then, gently limit time with those who leave you depleted.
5. Sensory Rest
Our world is constantly “on” with bright screens, background noise, endless notifications. Sensory rest invites you to unplug and reconnect with stillness. As I said earlier, it’s okay to silence your notifications on occasion and give yourself a break. DND mode can be your friend.
Try this: Dim the lights, silence your phone, and give yourself a few moments of quiet. Even two minutes can calm your nervous system.
6. Creative Rest
Creative rest restores your sense of wonder. It reminds you that beauty and inspiration exist beyond productivity. You don’t have to be an artist to need this. You just need space to receive, not produce.
Try this: Step outside. Notice the colors, the sounds, the textures around you. Inspiration often returns when we stop chasing it.
7. Spiritual Rest
Spiritual rest is the deep exhale that comes when you feel connected to yourself, to others, or to something greater. It’s about meaning, purpose, and belonging beyond the day-to-day grind.
Try this: Reflect on what brings you peace or purpose. Pray, meditate, or simply place your hand over your heart and whisper, “I am allowed to slow down.”
A Gentle Reminder
Rest is not a reward for finishing your to-do list. I mean, does the to-do list ever really get completed anyway? There is always something that is going to beg for our attention. I implore you to cultivate the habit of incorporating rest into your daily routines. More rest, less stress!
You deserve rest that reaches beyond your body, to your mind, emotions, creativity, and spirit. When you give yourself permission to rest fully, you don’t just refill your cup, you redefine what strength truly means.
If you’re ready to explore deeper ways to rest, heal, and create balance, I’d love to walk alongside you. [Book a session] or [Rest Ritual Consult] today.