7 types of rest

Did you know there are 7 types of rest?

Yes that’s right - seven!

Understanding these different types of rest can transform our approach to our wellbeing. It’s not just about (trying to) get enough sleep. Each type of rest can play a vital role in your overall health and wellbeing. So by finding ways to bring these different forms of rest into your life when needed, and knowing which type is out of balance for you at any given time, you can help to move toward a more relaxed and easeful state of being. It’s about noticing how you feel and what you need in the moment, and hopefully by understanding these different types of rest you can pinpoint this more easily. So lets look at the seven types of rest.

1. Physical rest

So of course we know that getting enough sleep is important. And sleep is a big part of physical rest. But also physical rest includes lying down (literally taking the weight off your feet), relaxing your muscles, and engaging in gentle movement. These actions can help your body recover from the physical demands of daily life, reduce muscle tension, and help boost energy levels.

I read an interview recently with an elite sports nutritionist, who said that when he visits an athlete before a competition they are always either sitting or even more likely lying down. Never walking or standing - because the stiller and more supported your body is, the less energy it’s expending and so the more it is at rest. So simply taking time to be still, to sit down or lie down, can give you body a break and help you to take a mini rest break.

Sometimes, practices like gentle yoga or somatic movement or a slow, leisurely walk can be restorative too.

2. Mental rest

Your brain is constantly ‘on’ - it is processing information, making decisions, solving problems and keeping you safe. It can be exhausting. Mental rest can give your mind a break from all this relentless processing activity. Doing something mindful that lets you mind wander can help you achieve mental rest. Mindful practices could be…

Meditation, yoga nidra, gazing out of the window at the sky, a breathing practice, doodling, taking a walk around the garden to notice nature, sitting listening to bird song, listening to a beautiful soundscape.

This can help you reduce mental fatigue, help to enhance focus and boost creativity.

3. Emotional rest

Emotional rest means allowing yourself to feel and express your emotions in a healthy way. It's about being honest about your feelings, letting whatever you are feeling ‘show up’ rather than supressing them. Talking about how you feel, and seeking further support when you need it. Knowing that it’s ok to (and important to) step away from emotionally draining situations - and people! By acknowledging that we need emotional rest, and noticing the things and folk that are emotionally draining for us, it can lead to improved emotional intelligence, better relationships, and a greater sense of inner peace.

4. Sensory rest

We live in a world full of constant sensory stimulation - bright lights, loud noises, screens everywhere, notifications pinging all the time. Our brains did not evolve to cope with all of this sensory stimulation, and it often feels a lot - or indeed too much. Sensory rest involves reducing this overload.

This might be as simple as turning off your devices as certain times - yes I know, easier said than done when we rely on them for so much. It could also be embracing quietness - just listening to nothing at all (do we ever have this luxury?). It could be taking time to reset in nature (lunch in the park, a walk around the garden, a trip to the woods or swimming lake), dimming lights in your house or using more candle light.

Sensory rest can help in reducing the strain on your senses and can lead to a calmer, more focused state of mind.

5. Creative rest

Creative rest rejuvenates your creativity. Engaging with the beauty in the world, whether it's art, nature, or music, can allow you to become inspired. It’s easy to forget to do this, to not have time to seek out beauty - but it is so important.

We know that ‘awe’ reduces stress, helps us forget our minor worries and makes us feel more connected to the people around us. We all need more awe in our lives. Awe is an emotional experience characterized by an overwhelming sense of wonder and reverence, often triggered by something grand, sublime, or powerful. Finding awe in the beauty of nature - a flower, a magnificent tree, or the feeling looking at a painting or sculpture gives us, or how a piece of beautiful music or poetry makes us feel - these are all ways to build more awe into our lives.

This type of rest as well as reducing stress and making us feel good, can spark new ideas, enhance problem-solving skills, and simply bring joy.

6. Social rest

Social interactions can be a complex part of our lives. Being with other humans is a good thing, we are social and cultural creatures, and we know that loneliness is really bad for humans. But also we need to balance our time connecting with people, and who we can connect with and when.

Social rest involves surrounding yourself with positive and supportive people, the people who uplift you and support you. Whilst distancing yourself from (or at least limiting time spent on) relationships that are draining or stressful.

Building strong connections with people and having fulfilling relationships and can greatly improve your mood and outlook on life, whereas being with stressful or manipulative folk who drain you can really affect you the other way. Of course even those feel-good people have bad days or difficult times, and supporting those people in their difficult times is important (and actually by helping them, we feel good in helping), but it’s really looking out for the people who always seem to leave you feeling drained, or worse about yourself, or put upon. It can take strength to distance yourself, it can be awkward, but setting your boundaries is important in the long run for your own wellbeing.

7. Spiritual rest

Finding meaning and purpose beyond your daily routines is known as spiritual rest. It can be achieved through activities that connect you to something greater than yourself, like meditation, prayer for some people, or community involvement. Spiritual rest can provide a deep sense of calm and a renewed perspective on life.

Ways to incorporate these 7 types of rest into your life

So now you know the seven, how do you find a balance between the types of rest that work for you? Here’s some strategies…

1. Start small and build up

Begin by introducing small moments of rest into your day. You don't need to overhaul your entire schedule - and that is unlikely to be possible. Even five minutes of quiet time, a brief walk around the garden, gazing out of the window and watching the clouds in the sky or the birds on a garden bird feeder can bring big benefits. Gradually increase the time you dedicate to rest as you become more comfortable with the practice.

2. Experiment to find what works best for you

There are so many ways to practice resting in each of the seven types and everyone’s rest needs are unique, plus they will change over time and even day to day. So explore different activities inside of each category to see what feels most rejuvenating for you, and what doesn’t resonate, and create rest that works for you.

3. Be intentional about your rest

Pay attention to what kind of rest you need at different times. If your brain feels fried, it’s probably time for some mental rest. If you're feeling lonely seek out some people to chat to or take a walk with. If you are feeling socially drained then say no (this can be hard, but it is important). Being mindful of your needs allows you to take care of your wellbeing most effectively.

4. Put rest into your Schedule

Just as you schedule work meetings or family events, make time for rest in your calendar. This commitment ensures you are more likely to prioritize your wellbeing even when life gets busy. And of course when life gets busy we need to time to rest more than ever.

5. Focus on the benefits

Keep the benefits of rest in your mind, to motivate you to continue with (or start) your rest practices. We know that human brains need rest, and we know that modern tech wants us not to rest! We often have to fight against that urge, and the busyness of modern life, and the productivity capitalist culture we live in. But knowing that rest is important, actually vital, for our wellbeing and keeping that in mind when we try to push rest aside to do something more ‘productive’. Rest is productive!

6. Combine different types of rest

Combine different types of rest to gain multiple benefits. For example, a quiet walk in nature can provide physical, sensory, and spiritual rest simultaneously.

7. Learn to say no - create your boundaries

Learn to say no to activities that threaten to take away from your rest time. Setting boundaries is essential to ensure you get the rest you need.

8. Share your rest practices with others

Encourage friends and family to prioritize rest, too. Sharing your experiences can enhance your relationships and create a more restful community around you.

The important thing I feel is keep checking in with yourself regularly, how you’re feeling in your moment and what you need. Then trying to respond to your needs, whatever they are, without judgement.

I hope that the practices I share on here on my new Substack will give you little pockets of rest, and help you to create the time to rest and replenish yourself as and when you need it. Hint - probably more often than you think or do! Do join me on Substack here

There is also a great TED talk about the 7 types of rest here https://ideas.ted.com/the-7-types-of-rest-that-every-person-needs/

Susan x