The 7 Types of Rest: Practical Ways to Renew Your Body, Mind, and Soul Every Day

In today’s fast-paced world, we often think of rest as simply getting enough sleep. But have you ever felt exhausted even after a full night’s sleep? That’s because true restoration requires more than just physical rest. Dr. Saundra Dalton-Smith has identified seven types of rest that can help us truly recharge in every part of our lives. Here’s a practical guide to incorporating each type into your everyday routine.

1. Physical Rest

Physical rest can be both passive (like sleeping) and active, involving activities that relieve stress from our muscles and joints.

Tips for Incorporating Physical Rest:

  • Schedule Short Breaks: Stand up and stretch every hour, even if just for a minute. Try simple shoulder rolls or neck stretches to release tension.

  • Practice Gentle Movement: Try activities like yoga, tai chi, or stretching in the morning or evening. These exercises increase circulation and help relieve physical tension.

  • Prioritize Good Sleep Hygiene: Set a regular bedtime, limit screens before bed, and create a calming nighttime routine to help your body wind down.

2. Mental Rest

When our minds are constantly racing with to-do lists and thoughts, mental rest becomes essential.

Tips for Incorporating Mental Rest:

  • Take Mental Pauses: Give yourself 5–10 minutes throughout the day to clear your mind. Close your eyes, take deep breaths, or try a quick meditation app to center yourself.

  • Use Reminders and Notes: Instead of trying to remember every detail, jot down your tasks, ideas, or reminders. This reduces mental clutter and helps you stay organized.

  • Set Boundaries: Avoid working late or checking emails before bed. Giving your mind time to unplug in the evening will help you wake up refreshed.

3. Sensory Rest

With constant notifications, bright screens, and background noise, our senses are easily overstimulated.

Tips for Incorporating Sensory Rest:

  • Unplug Periodically: Dedicate time each day to put your devices on “Do Not Disturb.” Give your eyes, ears, and mind a break from screens and noise.

  • Create a Calming Space: Try dim lighting, soft music, or candles in your home or office to help reduce sensory input.

  • Practice the 20-20-20 Rule: Every 20 minutes, look away from your screen for 20 seconds, focusing on something 20 feet away. This helps to reduce eye strain.

4. Creative Rest

Creative rest is about renewing our sense of wonder and inspiration, especially if you spend your days problem-solving or creating.

Tips for Incorporating Creative Rest:

  • Surround Yourself with Beauty: Spend time in nature, visit a local art gallery, or bring elements of nature, like plants, into your workspace.

  • Engage in Creative Hobbies: Try drawing, journaling, or even doodling to refresh your creative side without pressure.

  • Keep a Source of Inspiration Nearby: Display quotes, artwork, or photos that inspire you. Having visual reminders of things that uplift you can provide a quick dose of creative rest.

5. Emotional Rest

Emotional rest means being authentic and free from suppressing emotions or “putting on a mask.”

Tips for Incorporating Emotional Rest:

  • Express Yourself Freely: Talk with someone you trust—a friend, family member, or therapist. Share how you feel openly without fear of judgment.

  • Set Boundaries: Learn to say no when you need to. Honoring your own limits can prevent burnout and keep you emotionally balanced.

  • Practice Self-Compassion: Journaling or engaging in self-compassion exercises can help you release built-up emotions and acknowledge your needs.

6. Social Rest

Social rest is about spending time with people who revive you while also limiting time with those who drain your energy.

Tips for Incorporating Social Rest:

  • Seek Out Positive Company: Prioritize time with friends, family, or coworkers who make you feel supported and energized.

  • Take Solo Time When Needed: Schedule moments for yourself each day to recharge, especially if you spend much of your time around others.

  • Evaluate Your Social Commitments: Say yes to social events that uplift you and gently decline those that feel draining.

7. Spiritual Rest

Spiritual rest involves connecting with something greater than yourself and finding a sense of purpose.

Tips for Incorporating Spiritual Rest:

  • Practice Mindfulness or Meditation: Regular meditation can help foster a sense of inner peace and connectedness.

  • Engage in Acts of Kindness: Volunteer, help a friend, or perform small acts of kindness. Contributing to others can bring a sense of fulfillment and connection.

  • Reflect on Purpose: Spend time journaling or reflecting on what gives you purpose and meaning. This reflection can help you feel more grounded and connected to your life’s bigger picture.

Start Small and Build a Routine

Incorporating these seven types of rest doesn’t have to be overwhelming. Try starting with just one or two practices from each type that resonate with you. Over time, build these into your daily routine to create a balanced, restorative practice that meets your mind, body, and spirit’s needs. Remember, rest isn’t just a reward for hard work; it’s essential for you to thrive.

By giving yourself the gift of holistic rest, you’ll notice greater energy, creativity, and joy each day. You deserve it!

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