How to Add the 7 Types of Rest Into Your Day

Practical Ways to Add Each Type of Rest Into Your Day

Feeling drained even after a full night’s sleep? True rest goes far beyond simply closing your eyes. Each day, your body, mind, and emotions need different kinds of restoration. Based on the 7 types of rest developed by Dr. Saundra Dalton-Smith, here are simple, practical ways to recharge your energy and restore balance, no matter what kind of tired you’re feeling.

Learn about the 7 types of rest created by Dr. Saundra Dalton-Smith and why sleep alone isn’t enough.

Which Type of Rest Do You Need Most Right Now?

1. Physical Rest

Here's some practical things you could do:

• Go to bed 30 minutes earlier tonight

• Take a 5-minute stretch break after sitting for an hour

• Swap one intense workout this week for a walk or gentle yoga

2. Mental Rest

Here's some practical things you could do:

• Keep a notepad nearby to jot down racing thoughts (personal note: I love doing this before bed, and it can really help!)

• Take a few minutes between tasks to pause and breathe

• Set a “do not disturb” time daily with you phone or in person—even just 10 minutes helps

3. Sensory Rest

Here's some practical things you could do:

• Close your eyes for 60 seconds during the day

• Silence notifications for one hour

• Dim the lights, use a lamp at your desk instead of the overhead lights or light a candle

4. Creative Rest

Here's some practical things you could do:

• Take a walk and really look at your surroundings

• Save a few inspiring images to a folder or vision board (personal note: I have a private Pinterest board for my vision board!)

• Keep a quote or photo that inspires you near your desk

5. Emotional Rest

Here's some practical things you could do:

• Tell someone close to you how you're really feeling

• Journal one honest thought or emotion before bed

• Practice saying “no” without over-explaining

6. Social Rest

Here's some practical things you could do:

• Spend time with someone who truly “gets” you

• Give yourself permission to skip a draining social event

• Text a friend who always lifts your energy—even a quick “thinking of you”

7. Spiritual Rest

Here's some practical things you could do:

• Begin or end your day with a moment of reflection or prayer

• Meditate for 2 minutes—set a timer and just breathe

• Do one small thing today that aligns with your values (like helping someone)

Do these practical ideas help you figure out a small step you could take for yourself today?

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Hi, I'm Alison and welcome to the blog.

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