Redefining Rest to Support Well-Being

By Julia Morelli

June 2026

Most often rest is associated with sleeping, even though sleeping may not result in feeling rested. By broadening and deepening our understanding of rest we can enhance our well-being. When I learned that there are seven types of rest, I became more aware of what I need to do and not do at different times.

As an avid gardener who can spend hours working in my yard, I found that if I pull weeds for five to fifteen minutes, I feel rejuvenated. Okay, for many that may sound crazy, but for me it is meditative and gives me a sense of accomplishment. I call it playing in the dirt and it provides several forms of rest that help recharge my well-being batteries.

According to Dr. Saundra Dalton-Smith, conflating sleep with rest means we miss opportunities to feel more fully rested. Sleep is just one of the seven forms of rest. Every individual’s needs and situations are dynamic. The key is self-awareness followed by intentional decision-making. Rest is self-care, which is hard for many of us. As you explore the types of rest, consider how you can expand your sense of well-being.

Physical Rest

If you spend a lot of time looking at a screen, including your mobile device, follow the 20-20-20 rule developed by eye care professionals. Try setting a timer for every 20 minutes and look at least 20 feet away for 20 seconds or more. You get bonus points for standing up and stretching. Take a nap when you need one or close your eyes for a few minutes. Close to bedtime minimize activity and screen time and be consistent to ensure you get between seven and nine hours of sleep.

Mental Rest

Your brain needs to rest. Quieting the mind can be a challenge. Schedule regular breaks and go for a short walk, work on a puzzle, doodle, or take a few minutes to journal and off-load your thoughts. Set boundaries to help ensure a work-life balance. You can shut your eyes and notice your breath, or tune into your body and visualize warmth going to any areas that may be tight.

Emotional Rest

All of us can feel overwhelmed, and culturally we are accustomed to saying “I’m fine” when that may not be the case. A good friend once said, “That’s good” after I told him I was doing lousy. When I pointed out my true state, he expressed genuine care. Managing our own emotions and others’ can be challenging. Speaking openly with someone we trust or setting boundaries can be helpful.

Social Rest

The effects of social interactions can range from being energizing and uplifting to draining. The feeling about different interactions can vary, so notice what you need and take time for yourself. Introverts are not the only ones who require social rest. Say no to social obligations that feel exhausting, and spend time with supportive friends.

Sensory Rest

Technology seems to constantly call for our attention. Become aware of your patterned responses and make decisions that support your well-being. Limiting sensory input from electronics, lighting, fragrances, and noise helps keep our nervous system more settled. Focus on restorative activities such as spending time in nature or with loved ones.

Creative Rest

Allow time to experience beauty to inspire a sense of wonder and awe. Do something for fun such as engaging in activities involving the arts or music, cooking or baking, and surround yourself with images that speak to you and feed your soul. Explore different ways you can experience joy such as writing, coloring, painting, or knitting.

Spiritual Rest

All types of rest are individual, and that seems especially true for this one. Although spiritual rest may be related to religion, it broadly refers to that which is bigger than us, is meaningful and fulfills a sense of purpose. Connecting to what matters to you through meditation, prayer, acts of kindness and gratitude provide this vital form of rest.

Reframing Rest

By shifting our perspective on rest and making it more inclusive we can recharge our well-being batteries. After learning about the seven types of rest I realized that my desire to play in the dirt (a.k.a. weeding) encompasses all seven types of rest. What works for me may not be good for you. Have fun exploring how you can enhance your well-being through all forms of rest, and remember to rest without guilt!

Julia Morelli is a member of the Peaceable Dragon Board, and a Senior Fellow with George Mason University’s Center for the Advancement of Well-Being.

The concept of seven types of rest is based on the work of Saundra Dalton-Smith, MD. She is an integrative medicine physician and work-life researcher.