The 7 types of rest and why we need them all

Logging a full night’s sleep may seem like a small victory, but it’s no guarantee we won’t still feel like we’re dragging. If we’ve otherwise got a clean bill of health from the doctor, what might explain the mismatch between the rest we’ve gotten and our puzzling lack of vitality?

Perhaps we’re assuming sleep is the only kind of rest we need. We may instead be deficient in one of the many other forms — all of which are crucial to our ability to feel and function at our best. In her book Sacred Rest, Dr. Saundra Dalton-Smith posited there are seven types of rest, with each taking aim at a different rest deficit.

Many people believe sleep and rest are synonymous, but we need to expand that paradigm to fully recharge, agrees Eric Zhou, an associate professor in the Division of Sleep Medicine at Harvard Medical School. If you already average the recommended seven to nine hours of good-quality sleep each night, getting more of it isn’t necessarily a cure for what ails you, he says.

“Many of us think about rest in the domain of physical rest,” Zhou says. “Sleep is one component of physical rest and serves a very important restorative function, but sleep does not address other domains where someone may be lacking.”

Restoring vigor

Here, Zhou explains the seven types of rest, along with strategies to pursue them:

1. Physical rest. Feeling fatigued, clumsy, or especially forgetful? You may need more physical rest. “The biggest sign is that your body’s fuel tank just feels empty,” Zhou says. Sleep plays an important role in restoring your spark, of course — not just at night, but also through naps. Lying down and simply resting also counts. But surprisingly, gentle movement such as stretching, yoga, and walking is considered an active form of physical rest that can boost energy.

“The answers are on completely opposite ends of the spectrum,” he says. “Doing things that involve your body being more active can actually make you feel more energetic physically.”

2. Mental rest. If you’re dealing with racing thoughts or having trouble focusing, you may be mentally spent. “Maybe you’re re-reading the same sentence three times or unable to concentrate on a Zoom meeting for work,” Zhou says.

Mental rest allows you to quiet the mind from constant thinking, problem-solving, or information gathering. To get it, jot down to-do’s before bed so they don’t occupy your mind, or meditate. (See “Meditation tips.”)

3. Spiritual rest. If you’re feeling aimless, disconnected, or cynical, you may need a spiritual reboot. Spiritual rest doesn’t only mean engaging in prayer, however — it can also involve connecting to something larger than yourself through nature or community, such as by volunteering. “Focus on what makes you feel fuller, connected, or whole,” he says.

4. Sensory rest. You may be feeling irritable or just “fried” — major clues you’re in sensory overload. To reset, put your devices down, dim the lights, and bask in a quiet or natural environment.

“If we’re standing in line at a coffee shop, our natural tendency is to grab our phone and check email or hop on social media. But be mindful of the cost of that constant sensory stimulation, and allow yourself to be bored every now and then,” Zhou says.

5. Creative rest. Writer’s block is one sign that you lack creative rest, but others include feeling stuck or uninspired, no matter your occupation. To replenish, spend time admiring art or other forms of beauty, or do something novel. “As a researcher, I could go to a scientific conference where I meet new people and discuss new ideas,” Zhou says. “Creativity comes in many forms.”

6. Emotional rest. We can feel drained by others’ needs during everyday situations — like parenting small children — or big upsets, such as caring for a seriously ill loved one. Either way, you may not feel you can express feelings candidly, which is at the heart of emotional rest.

To recharge, try writing in a journal or confiding in a trusted friend. But also get comfortable with the notion that you may need to wait until a stressful situation passes before you find true relief. “Solving the source of emotional challenges isn’t always as easy as getting some of the other forms of rest we need,” Zhou says.

7. Social rest. This type centers on balancing encounters that drain you with those that fill your cup. If you’re dreading social interactions or feel lonely despite being in the company of others, you’ll likely benefit from social rest. “Find an opportunity to not say yes to things you habitually say yes to,” Zhou says, “and find ways to prioritize meaningful relationships over superficial ones.”