7 Types of Rest You Need to Feel Fully Renewed

You sleep seven to eight hours every night but still wake up tired. Or, maybe, you spend the whole weekend in bed watching TV series with your partner and then have zero motivation to work on Monday. “But why am I so tired? I should feel renewed and motivated,” you may think. If this feels relatable, keep reading.

In this article, we’ll explore 7 types of rest every person needs and explain how to integrate them into your life to boost your energy levels. Keep reading to find out how to help your mind and body recover.

The science of rest vs. sleep: why you’re still tired

Rest is a state of physical, mental, and emotional renewal that allows us to recover from constant stimulation and stress, helping to restore our energy. This term is much broader than simply “taking a pause” for sleep or doing nothing, as it also involves active restoration of the nervous system.

Sleep, in turn, is a state when a person can physically shut down so the body can:

• Repair tissues
• Regulate hormones
• Consolidate memory

However, sleep doesn’t automatically reduce mental overload, emotional tension, or chronic stress. This is why you can get enough hours of sleep and still feel exhausted. 

As such, studies now define the term “rest” more broadly. According to findings published in Global Qualitative Nursing Research, rest means an activity that is personal, quiet, and effortless, and it is possible to experience rest alone or together with others.

The whole concept is proven by Dr. Saundra Dalton-Smith, an author of the book “Sacred Rest: Recover Your Life, Renew Your Energy, Restore Your Sanity.” In the book, she suggests the idea of seven types of rest, which we’ll explore further in the article, and explains how to address the rest deficit.

What is the 42% rule for burnout? 

Another professional who proves the fact that resting is more than a full night’s sleep is Emily Nagoski, Ph.D. According to her theory, people need to spend about 42% of their time (roughly 10 hours a day) resting to prevent burnout. Except for sleep, it can involve both physical and non-physical forms of rest, such as:

• Taking deliberate short breaks during the day
• Time to unwind emotionally
• Movement without pressure
• Creative activities, etc.

The idea isn’t to “do nothing” all day, but to regularly release stress so it doesn’t accumulate and lead to chronic exhaustion.

The “rest-and-digest” response: rest is about activating the parasympathetic nervous system

In our body, the “rest-and-digest” response is responsible for feeling renewed. It refers to the activation of the parasympathetic nervous system, which promotes recovery, digestion, and calmness after stress, according to findings published in the National Library of Medicine.

The “rest-and-digest response” doesn’t turn on automatically when you stop working or go to sleep. It activates when your body feels safe. If you’re lying in bed while mentally worrying about deadlines, your nervous system may remain in a low-level stress state. This explains why a person may feel tired even after “resting.”

The seven types of rest every person needs

To feel completely recharged, you need to take a break from various kinds of stimulation. Here are the seven essential types of restorative activities people may need depending on the situation.

1. Physical rest

Having a good nap, doing yoga, taking a short walk in the park, or lying in bed and doing nothing are all kinds of physical rest. It can involve any activity that allows your body to recover without pressure or performance goals.

Active vs. passive rest

Active rest	Passive rest
Low-effort activities that help release stress	Minimal or no activity
Slow walking, gentle yoga, stretching, deep breathing, and massage therapy	Sleep, naps, lying down, doing nothing
Helps deal with mental fatigue, mild stress, or tiredness	Helps overcome physical exhaustion

Sleep hygiene

To make physical rest more recharging, it’s essential not only to sleep at least 7-8 hours but also to take care of your sleep quality. Actionable 10-3-2-1-0 hygiene rules may be highly effective:

• 10 hours before going to bed, stop all caffeine intake
• 3 hours before bed, stop eating and drinking alcohol
• 2 hours before bed, stop working
• 1 hour before bed, stop screen time
• 0 times in the morning hit the alarm’s snooze button

2. Mental rest 

Mental rest deficit can influence your productivity and ability to focus even more than physical exhaustion. When our thoughts are constantly focused on solving work-related problems or processing loads of data, people might feel mentally drained. Here are some ideas on how to rest from constant stimulation:

• Engage in meditation.
• Schedule breaks during the workday.
• Take a short break and go for a walk without your headphones on.
• Do something creative while completely focusing on the process (no background noise like YouTube videos allowed).
• Spend some quiet time in nature while focusing on your thoughts.

You can also engage in journaling with Breeze Wellbeing. The app provides advanced prompts that allow you to dump your worries and clear mental clutter. 

3. Sensory rest

In the world of continuous stimulation, it’s easy to feel overwhelmed. Moreover, people tend to multitask and switch between tasks more often than even two decades ago, according to findings from Columbia University in the City of New York. To rest from mental stimulation and avoid sensory overload, you may need to spend some time without screens.

• Spend a few minutes sitting quietly or just observing people outside during a work break (rather than scrolling through social media).
• Use noise-canceling headphones.
• Turn off digital notifications for a set period of time.
• Sit in silence.
• Turn off the TV and spend an evening talking with your partner.
• Take a shower without music in the background.

4. Creative rest 

Sometimes people may lack new ideas, as they need more creative rest. This term involves interacting with something that inspires us, brings joy, and helps us approach typical situations from a new angle. 

For some people, creative rest may involve visiting theaters and art galleries. For others, it’s about baking, painting, or writing stories. It can also include brainstorming with colleagues or friends without pressure to be productive or “right.” The key is to consume or create beauty without deadlines and evaluation. Save a few more ideas that may be helpful:

• Listening to music without multitasking
• Reading fiction or poetry
• Rearranging your physical space for pleasure
• Visiting a bookstore or library
• Trying a new recipe for fun

5. Emotional rest 

Emotional rest is about being authentic and allowing yourself to be with your emotions, whatever they may be. During busy days, we may try to compartmentalize or seem optimistic or calm while in reality feeling worried or frustrated. And it’s necessary to find time when you can be honest with yourself.

You may talk with a trusted friend about what makes you feel anxious. Or, you can have a good cry without feeling guilty afterwards. The goal is to free up your emotions and seek support when you need it.

Other ways to cover your emotional demands may include:

• Taking breaks from emotionally draining conversations
• Asking for reassurance or comfort when needed
• Avoiding stressful situations if possible

You can have emotional rest on your own or with people you trust. Just make sure that those around you make you feel safe, as it allows your nervous system to relax.

6. Social rest 

This type of rest involves surrounding yourself with people who feel good to be around and avoiding those who drain your energy. Social rest deficit can make you more irritable, less empathetic, and more emotionally exhausted. You can start approaching any interaction with people like an obligation rather than a source of power.

Both introverts and extroverts need social rest. Yet, it may be a bit different. More introverted people may opt for an evening in a small company of their closest ones or even staying alone for some time. Social butterflies, in turn, might feel recharged after a few days on a trip with many friends.

7. Spiritual rest 

Spiritual rest is about finding meaning in daily life and taking steps to make every day more fulfilling. Some may find this meaning in prayers, others in helping people around and community involvement, while some find it in connecting with nature or reflecting on personal values.

This type of rest should bring the feeling of purpose, so it may include setting goals or following through with big life dreams. Also, people may seek the feeling of belonging, which can be reached through shared beliefs and traditions. Here are some specific examples of spiritual rest you can engage in during the day:

• Helping someone without expecting anything back
• Reading something meaningful or inspiring
• Taking part in the community
• Spending time with people who share your beliefs

How to rest and recover: practical self-care tips to rest daily

It may be enough to involve all 7 types of rest in your daily life to boost energy levels. Still, if you feel chronically tired, self-care should be more intentional and consistent. This is what you can do.

1. Schedule time to evaluate seven key areas of your recovery and analyze what’s needed

You can do this practice once or a few times a week. Find a quiet room, choose an evening when no deadlines make you stressed, and think about what type of rest you lacked recently. For instance, you may feel lonely and need some time with positive and supportive people. Or, maybe, you find it challenging to focus and need some mental rest.

Question yourself:

• How have I been feeling recently?
• What type of rest am I missing now?
• Which areas in life do I feel most drained?
• What change can help me recover?

2. Set boundaries and learn to prioritize yourself

Chronic fatigue may stem from doing too much without enough recovery. And while you may perfectly balance your tasks, when others reach out for support, it may be challenging to say “no.” 

In such cases, remember that rest is an important component of your productivity. It allows you to take care of your overall health and help loved ones when they really need it. So, if the situation is not an emergency, here’s what you can do:

• Take a pause. When someone asks for a favor, avoid answering automatically. Say something like, “Let me check my schedule and get back to you.” This buffer gives you the mental space to evaluate if you truly have the energy to help.

• Define your “non-negotiables.” These can be 1-2 periods during your week that are sacred for rest. And until it’s something super-serious, don’t agree to do anything during this time.

• Compare the impact and the energy needed. Before taking on a new task, ask yourself whether the outcome is genuinely worth the effort. If the task is low impact but high drain, you can politely say “no.”

3. Feel the power of small rituals

True rest doesn’t always require immense time. Sometimes, a 5-minute break between tasks, 10 minutes of practicing yoga, or a quick call with a friend can help you reduce stress. Of course, you can go with the flow and adapt your recharge moments to the situation. However, planning beforehand might be effective as well.

In the evening, take a look at your plan for tomorrow and analyze it. 

• Recognize the times when you are most productive so you can intentionally schedule rest immediately after it.
• Notice high-stress triggers and schedule mental breaks immediately after.
• Look for times when you’re on the way or waiting for something, so you can do a quick meditation or a relaxation game in the Breeze app to feel more recharged.
• Add small breaks to your schedule, pretty much like your plan for when you’ll have meals.

4. Rest your mind without screens

While scheduling screen-free time is an important part of mental rest, it’s essential to highlight this point separately, as technology dominates most areas of life and keeps our attention in a constant state of alert. This is how you can approach digital detox in a more meaningful way:

• Spend 1 hour after waking up without checking your phone or email
• Turn off notifications for non-essential apps
• Replace social media scrolling with reading a book
• Have screen-free meals to focus on taste and conversation
• Go for a walk outside without your phone

Conclusion: rest differently to take care of physical and mental health

The concept of the seven types of rest can be helpful for people to balance their time and feel more recovered. It’s better to intentionally include different forms of rest in your routine and experiment with small practices that restore energy. Try Breeze Wellbeing and engage in self-discovery tests and mindful mood tracking instead of doomscrolling, and you’ll see how it boosts your daily recovery.

Sources

1. Asp M. “Rest: A Health-Related Phenomenon and Concept in Caring Science.” Glob Qual Nurs Res. 2015
2. Jacob Tindle, Prasanna Tadi. “Neuroanatomy, Parasympathetic Nervous System.” National Library of Medicine. 2022
3. Sarah D’Aurizio. “Are Attention Spans Actually Decreasing?” Columbia University in the City of New York. 2024