Beyond Sleep: How to Truly Rest and Recharge
7 Types of Rest You Might Be Missing
Many of us feel exhausted without really understanding why. We might be getting enough sleep, but still wake up feeling drained. If this sounds familiar, it’s possible that you’re missing another type of rest your body or mind needs.
There have been times in my life when I was completely exhausted in every way. Burnout showed up in all areas of my life, and I didn’t have a choice but to slow down and listen to my mind and body. It took years to recover, and I had to make major changes to get back to a healthy place.
That time of burnout was one of the hardest seasons of my life, but it also shaped who I am today. It helped me develop deeper compassion for others. It guided me out of a relationship that wasn’t working, toward friendships that supported me, and into a career that feels meaningful. I wouldn’t wish burnout on anyone, but I can’t regret that it was part of my journey.
A few years ago, Dr. Saundra Dalton-Smith identified seven different types of rest that people need in order to feel restored and functional. As you read through them, notice which ones you might be missing. Many of these forms of rest don’t require a huge time commitment. Even 20–30 minutes can make a difference.
And if you’re thinking, “I don’t even have half an hour,” I understand. As someone who used to put everyone else first, it was incredibly hard to prioritize myself. But the truth is, if you don’t care for yourself, no one else can do it for you.
You deserve your own loyalty, too.
The 7 Types of Rest
1. Physical Rest
This is the most obvious one. Without enough sleep, your cognitive functioning drops, your reaction time slows, and your body starts to feel heavy and foggy.
Most adults need 7–9 hours of sleep per night. While some people claim to function on very little sleep, for most of us, chronic sleep deprivation is dangerous. In fact, research shows that severe fatigue can impair reaction time similarly to alcohol.
If sleep is hard to come by, consider active physical rest.
Passive physical rest
Sleep
Naps
Lying down without screens
Relaxation practices
Active physical rest
Gentle stretching
Yoga
Short walks
Massage
Light movement that improves circulation
2. Mental Rest
Mental exhaustion happens when your brain has been in problem-solving mode for too long. You might feel restless, foggy, or unable to focus.
Doom-scrolling can feel like a break, but it rarely restores mental energy.
Ways to get mental rest:
Take 10-minute breaks every couple of hours
Practice meditation or mindfulness
Turn off technology 30 minutes before bed
Write a to-do list to clear your mind
Journal before sleep
Create a calming bedtime routine
3. Spiritual Rest
Spiritual rest isn’t necessarily religious. It’s about feeling connected to something bigger than yourself: purpose, meaning, love, or a sense of belonging.
When we lose that connection, life can feel small, heavy, or cynical.
Ways to get spiritual rest:
Spend time in nature
Volunteer
Connect with loved ones
Attend a retreat
Engage in spiritual or reflective practices
4. Sensory Rest
Do you feel irritable, overwhelmed, or like you just want silence and darkness? That may be sensory exhaustion.
This is especially common for people with ADHD or autism, but in our screen-heavy world, many people experience it.
Ways to get sensory rest:
Put your devices away
Dim the lights
Sit in a quiet or natural space
Take a bath or shower
Drive without music or podcasts
Practice a five-senses grounding exercise
Allow yourself to be bored sometimes
5. Creative Rest
If you feel stuck, uninspired, or numb, you may need creative rest. Creativity isn’t just about art; it’s also about problem-solving and innovation.
Creative rest comes from experiencing beauty, awe, and novelty.
Ways to get creative rest:
Visit a gallery or museum
Watch an inspiring film or play
Spend time in awe-inspiring nature
Visit a new place
Read a new book
Doodle or try a new hobby
Step away from a project to recharge
6. Emotional Rest
Emotional exhaustion happens when you’re constantly supporting others, managing conflict, or carrying heavy emotional responsibilities.
This type of rest requires honesty and safe emotional expression.
Ways to get emotional rest:
Journal your feelings
Talk to a trusted friend
See a therapist
Say no to emotionally draining situations
Set boundaries
Turn your phone on “Do Not Disturb”
Spend time with people you can be authentic with
7. Social Rest
Some social interactions energize us. Others leave us feeling drained.
Social rest is about being intentional with your time and energy.
Ways to get social rest:
Spend time with supportive people
Take solo days or “solo dates”
Say no to plans when you need recovery time
Prioritize meaningful connections
Reflect on who energizes you and who drains you
Paying attention to what your body and mind are telling you helps you stay connected to yourself and prevent burnout. When you give yourself the right kind of rest, you can recharge in ways you didn’t expect.
So what kind of rest do you need right now?
If any of this resonates with you and you’re not sure where to start, please reach out. We’d love to walk alongside you.
Journal Prompts
Which type of rest feels most missing from my life right now?
When was the last time I felt truly refreshed? What contributed to that feeling?
What are the early signs that I’m becoming burned out?
Which type of rest feels hardest for me to give myself? Why?
What is one small, realistic way I could rest this week?
Who in my life gives me social or emotional rest?
What beliefs do I have about rest and productivity?
Tools & Resources
Self-reflection tools
Burnout self-assessment checklists
Daily energy tracking journals
Practical tools
Sleep tracking apps
Guided meditation apps (Insight Timer, Calm, Headspace)
Timer apps for scheduled breaks
Noise machines or earplugs for sensory rest
Books
Sacred Rest – Dr. Saundra Dalton-Smith
Burnout – Emily and Amelia Nagoski
Rest Is Resistance – Tricia Hersey
