Rest is something we all need, yet many of us struggle to understand how to incorporate it into our daily lives. In a culture that often pushes us to be productive and stay busy, rest can feel like something that has to be earned. When the topic of rest comes up, many people assume it means to just get more sleep. However, there are many forms of rest that can help us feel rejuvenated and support our overall well-being. 

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The 7 Types of Rest

Dr. Saundra Dalton-Smith, a researcher, physician and author, introduced a holistic approach to rest that includes seven different categories. 

1. Physical rest

Physical rest is the kind of rest that may feel most closely aligned to what you might think about when you consider how to rest. This is the resting of the body that happens when you choose to lie down, do a stretch instead of a hard workout, or practice good sleep hygiene to ensure a good night’s rest. Sleep hygiene can include reducing screen time before bed, keeping a tidy bedroom, and/or creating a night time routine that relaxes the body (i.e. read a book, brush your teeth, skincare, hot tea, etc.). 

2. Mental rest 

Mental rest is anything that disconnects you from having to engage in mental labor. This can look like giving yourself brain breaks from school work, job activities, parenting or anything that drains you mentally. It can be helpful to do something to engage your brain in a less demanding way such as coloring in a coloring book, doing sudoku or caring for plants. Through simple, mindless tasks you can give your brain the break it's been asking for. 

3. Emotional rest 

Many people feel emotionally drained at the end of a long day or week. Emotional rest can be an important part of recovering from this and preventing burnout long term. This can look different for everyone but a few ideas to rest emotionally include: drawing boundaries with activities or people that are especially draining, let someone else carry the weight for you for a moment by talking to a therapist or friend, or taking time away from your phone. 

4. Sensory rest

Society can be an overstimulating place to exist in as you are constantly inundated with bright lights, ringing phones and information to process on social media or in real life. It can be useful to intentionally create environments where sensory input is low to participate in sensory rest. For many, this includes taking showers in the dark, using orange or warm lights at home, using noise cancelling headphones, lying under a weighted blanket in a quiet room, or spending time in nature. These intentional changes can allow your brain and body to de-stimulate and move towards emotional regulation. 

5. Creative rest

This kind of rest might not be the first one that everyone thinks of but for those who are often engaged in creativity, breaks may be necessary. This can also be important for people who often make decisions for their job or in the home, as it takes creativity to consistently come up with meals or come up with ideas to implement at work. By taking time to engage in hobbies or other creative activities that are separate from work or productivity, you can get in touch with the part of creativity that lights you up again. 

6. Spiritual rest

While this does not apply to everyone, for some it can be a healthy practice to take breaks from trying to get it “right” and shift your focus towards connecting spiritually with the higher power you believe in. Spiritual rest can include having grace for yourself in your spiritual practice and spending time in meditation, prayer or in nature. 

7. Social rest

Social obligations are a source of burnout for many people, especially as we are connected to each other 24/7 through phones and social media. While it can be tempting to say yes to everyone, it is often better to say yes to things that fill your cup and draw boundaries when necessary. If you are struggling with guilt or negative self talk related to this, I encourage you to offer yourself self compassion as you practice saying no. 

Why rest matters for mental health

Rest is an essential part of human existence and should be regarded as a necessity rather than something you have to prove you’re worthy of before engaging with it. Your mental health can be affected when the proper care and attention is not given to your needs. Burnout can build up over time and once you are experiencing it, there can be a long recovery process. Try thinking of rest as preventative care for your mental and emotional health. 

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How to identify what type of rest you need

It can sometimes feel difficult to tell what kind of rest you need. Here are a few examples of what you might be experiencing and what kind of rest might be helpful to respond with: 

• If you are having trouble focusing →mental rest. 
• If others’ needs are overwhelming you → emotional and/or social rest. 
• If you’re experiencing a creative block → creative rest
• If stimuli in your environment is overwhelming you → sensory rest
• If your body is feeling tired or sore → physical rest

Check in with yourself regularly and practice mindfulness to notice what your needs are in the moment so that you can respond to needs with intention and care. 

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Final Thoughts

Rest is not a luxury, it is a necessity for our mental health and overall well-being. Through small changes to the way you rest, you can build habits that create a sustainable lifestyle. If you want to learn more about Dr. Dalton-Smith's research around rest, you can visit her website here and take her rest quiz to find out where you might need to make adjustments to your rest routine. 

There is no reward for burning yourself out. The next time you notice yourself second guessing whether or not to slow down, remember that you deserve to take time for yourself and indulge in rest as a practice. 

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Sources

• Abramson, A. (2025, May 6). Seven types of rest to help restore your body’s energy. American Psychological Association. 
• Dr. Saundra Dalton-Smith | 7 types of rest. (n.d.). 
• Hersey, T. (2024, November 9). The Nap Ministry. 
• Parry, W. (2024, June 26). New study explores the transformative power of Deep Rest. UCSF Department of Psychiatry and Behavioral Sciences. 
• Rest definition & meaning - merriam-webster. (n.d.).