Rest Isn’t Just Sleep: The 7 Types of Rest You Probably Need

Let’s be honest—most of us think of “rest” as flopping into bed after a long day and hoping for the best. But have you ever woken up from a full night’s sleep still feeling exhausted? That’s because rest isn’t just about sleep—it’s about recharging in ways that actually meet your body and mind where they’re at.

Dr. Saundra Dalton-Smith, a physician and researcher, identified seven different types of rest, and honestly, they’re a game-changer. If you’ve ever felt “tired but not sleepy,” this might be exactly what you need.

So let’s break them down—calmly, of course.

1. Physical Rest: More Than Just Sleep

What it is:

The classic type of rest, but it’s more than just shutting your eyes. Physical rest includes both passive rest (sleeping, napping) and active rest (things like stretching, yoga, massage, or deep breathing).

Signs you need it:

• You wake up tired even after sleeping.

• Your body feels achy or tense.

• You get random headaches or muscle pain.

How to get it:

Prioritize quality sleep, stretch more, and if you’re always on the go—schedule actual downtime. Yes, lying on the couch counts.

2. Mental Rest: Give Your Brain a Break

What it is:

The kind of rest your brain needs when it’s been running non-stop, overthinking everything from work emails to whether you locked the front door (you did).

Signs you need it:

• You struggle to focus or remember things.

• You feel mentally foggy or easily overwhelmed.

• Your brain never seems to “shut off” at night.

How to get it:

Take short mental breaks during the day—step away from screens, write things down so you don’t have to hold them in your head, and give yourself permission to not think for a little while.

3. Sensory Rest: Unplug from the Noise

What it is:

A break from the overwhelming amount of stimulation we experience daily—phones, bright lights, constant notifications, and background noise.

Signs you need it:

• You feel irritated or overstimulated.

• You get headaches or eye strain.

• You’re exhausted after being in loud or busy environments.

How to get it:

Turn off unnecessary notifications, dim the lights, and give your senses a break—quiet time is productive too!

4. Creative Rest: Reignite Your Imagination

What it is:

The kind of rest that fuels inspiration, problem-solving, and fresh ideas. It’s about taking in beauty rather than forcing creativity.

Signs you need it:

• You feel stuck in a creative rut.

• Your problem-solving skills are running on empty.

• You feel uninspired and drained.

How to get it:

Expose yourself to art, music, nature, or anything that sparks joy. Go for a walk, visit a museum, listen to your favorite music—whatever makes you feel refreshed rather than pressured.

5. Emotional Rest: Drop the Mask

What it is:

A break from emotional labor—whether that’s people-pleasing, suppressing your feelings, or constantly being “on” for others.

Signs you need it:

• You feel emotionally drained or resentful.

• You’re constantly putting others’ needs above your own.

• You have no energy for deep conversations or socializing.

How to get it:

Find safe spaces where you can express your emotions freely—whether that’s therapy, journaling, or venting to a close friend who “gets it.” Emotional rest is about being honest with yourself instead of always holding it together.

6. Social Rest: Time with the Right People (or No One at All)

What it is:

Not all social interactions are draining, but some are. Social rest is about spending time with people who recharge you rather than deplete you.

Signs you need it:

• You feel drained after certain social interactions.

• You don’t have the energy to engage with people.

• You crave solitude but feel guilty about it.

How to get it:

Spend time with people who fill your cup, and if that means taking a break from socializing for a bit, that’s okay too. Alone time is valid.

7. Spiritual Rest: Reconnect with Something Bigger

What it is:

A deeper sense of rest that comes from feeling connected—whether that’s to your faith, values, or a sense of purpose.

Signs you need it:

• You feel lost or disconnected from meaning.

• You’re struggling with motivation.

• You crave a deeper sense of purpose.

How to get it:

This looks different for everyone—prayer, meditation, volunteering, nature walks, or simply reflecting on what truly matters to you. Find what grounds you and make space for it.

Final Thoughts: Rest is More Than Just “Doing Nothing”

Most of us only focus on one or two types of rest, but true restoration comes from balancing all seven. If you’re feeling exhausted despite getting enough sleep, ask yourself:

👉 What kind of rest do I actually need right now?

Then, instead of just powering through—give yourself permission to rest in the way that actually works. You deserve it.