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You slept for eight hours last night, so why do you still feel like you’re running on 1% battery — and no charger in sight?

If you’ve ever said “I’m tired” and meant it in more ways than one, this post is your permission slip to stop blaming your bedtime and start getting real about the 7 types of rest your body, mind, and soul actually need.

Because here’s the truth: Rest isn’t just about naps and Netflix.

We live in a culture that glamorizes hustle and demonizes downtime — but rest is not laziness, sis. It’s survival.

And there are different types of rest that target the burnout you feel from everything except sleep.

Spoiler alert: You might be emotionally drained, socially overloaded, or creatively exhausted — and not even know it.

The book called Sacred rest by Dr Saundra Dalton further explains the 7 types of rest.

It explains how we can slow down, make rest intentional to feel rejuvenated.

So, let’s break down the seven types of rest and how to give your body what it really needs.

1. Physical Rest (It’s more than just sleep)

Physical rest is any activity that releases stress, tension and rejuvenates the body.

Yes, this includes actual sleep — but also gentle movement, stretching, and moments of stillness.

There are two types: passive (naps, deep sleep) and active (yoga, foam rolling, daily stretches, hypnotherapy session , guided meditation, Epsom salt baths).

Try this ~ Give yourself time to fall asleep and enough time to be in sleep. An average sleep cycle lasts 90 minutes.

Ideally, the average person requires 4 -5 cycles to feel well rested (deep sleep occurs in the 3rd or 4th cycle).

Swap one high-intensity workout a week for something restorative like Pilates or deep stretching. Your muscles — and your nervous system — will thank you.

2. Social Rest (It’s not anti-social, it’s survival)

Even if you love your people, sometimes your soul just wants silence.

If you’re constantly “on” around others, you might need social rest — time away from draining interactions or large groups.

This type of rest happens when you’re around people who don’t require anything from you.

This involves having a great time with others in a social situation. These are relationships that pour into your cup, these people give just as much as they take.

Try this ~ Curate your circle. Spend time with people who replenish you, not just those who expect you to perform.

Also, put your phone on “Do Not Disturb.” No one will die. Let’s hope not.

3. Mental Rest (Because your brain is fried)

Ever felt like your brain had 72 tabs open?

That’s mental exhaustion. You’re not getting enough mental rest when you’re constantly multitasking or doom-scrolling in between meetings.

Mental rest means taking a break from the constant chatter in your brain to stop forcing our brains to be productive.

The same way our body needs a break, our brain needs a break from over-processing and thinking.

Limiting the amount of content you are consuming whether its limiting screen time, clearing the mind from excessive thoughts and overstimulation with meditation.

There is an Italian concept known as the joy of doing nothing, simply allow yourself to be bored by literally doing nothing.

Try this ~ Take “micro breaks” throughout your day. Step away from your screen. Breathe. Stare out the window like a main character. Do nothing for five minutes — on purpose.

4. Spiritual Rest (For the soul that’s secretly tired)

Whether you’re religious or not, spiritual rest means feeling connected to something bigger than yourself.

It’s the rest that reminds you your worth isn’t tied to your productivity.

Connecting to something bigger than yourself whether through journaling, going to church, joining a spiritual retreat, speaking to God in a personal prayer, exploring nature, anything that makes you feel connected or grounded to a higher being.

Try this ~ Meditate. Pray. Read something that nourishes your spirit. Sit in silence and just be. Sometimes the deepest healing happens when you don’t say a word.

Related: Self Care Sunday Ideas To Reset The Mind Body Soul

5. Emotional Rest (The one people-pleasers need most)

This is for the girlies who always say “I’m fine” when they’re definitely not fine.

This is particularly important for people pleasers who would rather put on a fake smile or say things to make others happy and comfortable.

If you feel like you have to wear a mask all day, you need emotional rest — space to be authentic and vulnerable without judgment.

Give people a chance to know how you are feeling – your therapist, coach or a friend.

Try this: Say no without explaining yourself. Journal how you actually feel. Call a friend who gets you. Or don’t call anyone and just cry in the bath with Sade playing.

6. Creative Rest (For the overachievers and idea machines)

This one’s for the content creators, problem solvers, and Pinterest-board queens.

If you’re feeling stuck, uninspired, or numb, you need creative rest — exposure to beauty, awe, and wonder.

Practise the act of creating without having to monetise. You simply engage in creative activities with the intention to have fun.

It could be a painting, going to the museum, taking a dance class, learning to play the piano, or gardening 

Try this: Visit a museum. Walk in nature. Listen to music with no lyrics. Watch clouds move across the sky and remember: you don’t have to produce anything to be valuable.

7. Sensory Rest (Because everything is just too much)

Bright lights, loud noises, screen time, TikTok reels on loop — sensory overload is real. This type of rest is about giving your senses a break from constant stimulation like going on a social media detox.

A bit similar to the mental rest but it’s geared towards giving your senses a break.

One major way to achieve overall sensory deprivation will be to perform float therapy. Figure out which of your senses need a break and focus on it. 

Sight – avoid bright lights. Use an eye mask.

Sound – use soothing music or use noise cancelling headphones. Or just sit in silence.

Taste – treat yourself to a flavour bursting delicacy and be mindful of the taste and flavours while eating. 

Touch – get a massage. Focus on your body while you bathe by turning of the lights and tending to each body part with love and attention 

Smell – use your favourite fragrance in your room, light a scented candle or go outside in nature to indulge in Mother Nature smells 

Try this: Light a candle, turn off the lights, and sit in silence. Log off. Don’t just dim the screen — unplug entirely. Go outside without headphones. Let your senses recalibrate.

The Types Of Rest You Need

So yeah, sleep is great — but it’s just one slice of the rest pie. The truth is, you could be napping and still not resting if you’re ignoring what your mind, body, and spirit really need.

Now that you know the 7 types of rest, here’s your permission to romanticize rest without guilt like it’s your job. Because it kind of is.

Rest is a revolution.
Rest is productive.
Rest is your birthright.

So go ahead — turn off your brain, cancel that coffee date, and romanticize doing absolutely nothing.

What types of rest do you need this weekend? Let me know in the comments!