More Than Getting More Sleep: Seven Types of Rest

Oftentimes when we think about “resting more,” we are often quick to say we should get more sleep (and then never do it). While sleep is a significant part of our recovery, it is not the only activity that we can perform to experience restoration. At the same time, some people can get their required amount of nightly sleep and still feel depleted the next day.

Physician, Dr. Saundra Dalton-Smith (2017), identifies that rest can and should be pursued holistically across seven different dimensions: physical, mental, emotional, sensory, social, creative, and spiritual. Because there are multiple facets to ourselves (mind, body, relationships), there are multiple parts of us that need restoration or even stimulation.

This article lists each type of rest and a few practices you can incorporate into your daily routine.

Types of Rest

1. Physical. Physical rest can be both a passive (i.e., sleep) or active practice (i.e., exercise). Consider your current fitness routine as well as sleep routine. Are you able to get your blood flowing during the day? Are you able to loosen your muscles? How is your ability to fall asleep and stay asleep? How late do you stay up working on a report or streaming a show?

Prioritize your physical health. Create a schedule that’s manageable for you, even if it just entails taking a short walking break at work or turning off your laptop an hour before bed. Consider, too, your current diet and levels of hydration. Practice mindful awareness of how your body responds to certain foods/drinks at certain times of the day and adjust accordingly.

2. Mental. Sometimes it can be difficult to turn your mind “off” at the end of the day, even if your body feels physically exhausted. Conversely, it can be hard to get your mind running at the beginning of a work day. Our brains have a limited capacity to focus at a given time. Consider ways you can take mini-breaks every 90-120 minutes.

Feeling anxious? Explore what your concerns are. Maybe they’re about work, a difficult conversation, or future plans. Journal these thoughts as part of your nightly sleep routine to get them out of your head before you go to bed.

3. Emotional. Emotional fatigue can come in a few different forms: one comes from being completely depleted of your capacity to “carry” the emotions of others. Those in helping professions, ministry, nonprofit work, or those who are highly relational can experience a type of burnout in the form of compassion fatigue. Set adequate boundaries to create the time/space needed to recharge in other ways.

Another form of emotional fatigue comes from having to “put on a face” and not being honest about what you are feeling. It takes courage to be authentic and vulnerable. Identify safe and supportive people to whom you can let down these barriers and be received well. These safe people can include a partner, close friends and family, mentors, or a counselor. Practice “sharing” these emotional burdens to yourself by way of journaling, recording voice memos, or talking to yourself on a walk or on your commute to work.

4. Sensory. When we focus too much time on a particular activity, these specific areas of our brain can become overwhelmed and overstimulated. Screens, for example, are now ingrained in practically every part of our lives, and too much exposure can lead to eye strain as well as other negative side effects.

To moderate your screen usage, observe the frequency you use screens/technology. Discern what activities are essential to use screens (e.g., work, school), then for the rest, set intentional times to be away from technology (e.g., during work breaks, meals, before bed). Consider how to replace these activities with other pleasurable activities. Think of what you already enjoy: reading a paperback book, taking a relaxing bath, playing with your dog.

5. Social. Whether you are introverted or extroverted, we all need social interactions. However, we each have our different capacities and each have our unique ways of recharging. Think about the people/interactions that are “life-giving” versus “energy-draining.” 

Be honest about your needs and capacity. Are large family gatherings stressful? Find time during your visit to get some fresh air on your own or schedule some time afterwards to unwind. Do you thrive having meaningful catch-ups with friends? Be intentional and schedule a time for coffee.

6. Creative. Western culture and societal norms often emphasize logic, structure, and reasoning. Many of these processes reside in the left part of the brain. Thinking exclusively in this way not only exhausts these faculties, but it also under-utilizes more artistic and abstract thought, which predominantly utilize right hemisphere structures. 

On a practical level, it just feels refreshing to “switch things up.” Creative activities allow us to experience life from a different angle, oftentimes inspiring us with awe and wonder. Ever go on a hike and have your breath taken away by the view? Experiencing nature or other forms of art (e.g., reading, drawing, movies, music, dance) can restore this sense of beauty and inspiration. Consider what activities inspire you or what places (beach/mountains, bookshops, living room, etc.) you feel most “alive.”

7. Spiritual. Spiritual rest entails a connection to something beyond your (physical and mental) self. Those who are spiritually nourished experience a sense of love, belonging, acceptance, and purpose. If you are religious, you may attribute this to God or another higher power. For others, you may feel connected to the earth or to other people. 

Wherever you draw hope and purpose, you can develop spiritual rest by spending time in prayer, meditation/reflection, or interacting with a supportive community. Sometimes unrest occurs when existential questions remain unanswered. Questioning is normal and healthy. It helps you discern the values and truths you hope to live your life by. Be open to wrestle through these concerns, and invite trusted others into this journey with you.

Conclusion

Sometimes you need to expend energy to receive energy. Other times, you simply need a step back to recharge. As this article presents, feeling rested lies on a spectrum of exerting too much versus too little. It is an ongoing balancing act to make sure you feel adequately nourished across all these seven dimensions of rest. Admittedly, this list is not comprehensive, but it can be a helpful starting point to identify specific areas of need.

What types of rest are most refreshing for you? What type(s) do you crave at this moment?

In the next article, we will discuss several suggestions for how to incorporate these restful practices into your everyday life.

Note: Some issues with energy/rest may be due to a medical problem. If you feel concerned about a chronic issue, you should consult with your primary care physician.

Originally posted on July 15, 2022 by Grace Counseling.

About the Author

Mark Cadlaon, M.A., LPC (CO), LPCC (OH), NCC, BCN is a licensed therapist based in Denver, Colorado. Mark has years of experience helping adults across the U.S. and Europe navigate life transitions, anxiety, burnout, and existential questions. If you are interested in working with Mark, please contact to schedule a free 15-minute phone consultation.

References

Dalton-Smith, S. (2017). Sacred rest: Recover your life, renew your energy, restore your sanity. New York, NY: FaithWorks.