Rest is not one-size-fits-all. Our brains benefit from several types of rest, and recognizing what we need can help us feel more restored, focused, and connected.
This article is adapted from the work of Dr. Julie Fratantoni, with the seven types of rest also associated with the work of Dr. Sandra Dalton-Smith. Please visit their original resources for more information.
1. Physical rest
Physical rest includes sleep and naps.
While we sleep, the brain has an opportunity to clear out waste products created during normal brain activity. Quality sleep is important for allowing the brain and nervous system to recover.
Try creating a “power-down hour” before bed. Spend the last hour without screens and give your nervous system time to prepare for sleep.
You may also find it helpful to establish a consistent bedtime, dim the lights, or read something calming.
2. Mental rest
Mental rest means taking a break from new information and constant problem-solving.
When we move from one task, message, notification, or piece of content to another, the brain may not have enough space to process what we have already taken in. A mental break can help create room for reflection and memory.
Try taking a walk without headphones, music, podcasts, or phone distractions. Just walk and notice what is around you.
3. Spiritual rest
Spiritual rest involves reconnecting with something larger than yourself. For some people, that may include prayer, meditation, journaling, time in nature, or quiet reflection.
This kind of rest can help restore a sense of peace, meaning, and connection. It may also help us look at stress from a broader perspective.
Set aside a few quiet minutes to reflect on what you value and what you hold sacred.
4. Sensory rest
Our brains are constantly processing the world around us: bright lights, traffic, conversations, movement, smells, temperature, and facial expressions.
We may not always notice how much energy that filtering requires. Sensory rest gives the brain a break from managing so much incoming information.
Try stepping away to a quiet, comfortable place. A local park, a peaceful room, or another setting that feels safe and restorative may provide the reset you need.
5. Creative rest
Creative rest means stepping away from the pressure to produce and allowing yourself to absorb beauty, explore new ideas, play, and be curious.
Inspiration needs input. We cannot always expect ourselves to create when we have not given our minds anything new to experience.
Do something enjoyable without an agenda. Visit an art exhibit, watch a film, listen to music you have never heard, try a new restaurant, or simply spend time observing the world around you.
6. Emotional rest
Emotional rest begins with acknowledging how we actually feel instead of constantly pushing those feelings aside.
Sadness, anger, grief, fear, and pain can keep the brain in a state of alert. Naming an emotion does not make the problem disappear, but it can help us recognize what is happening within us.
For example, after receiving an unfair or upsetting message, you might simply say, “I’m angry.” You can say it privately, write it down, or share it with someone you trust.
Sometimes identifying the feeling is the first step toward responding thoughtfully rather than reacting automatically.
7. Social rest
Social rest is time away from people or situations that leave you feeling drained.
Connection is important, but not every interaction restores us. Intentional solitude can give the nervous system time to settle and create space to hear your own thoughts.
Consider scheduling regular pockets of quiet time—perhaps 30 minutes in the evening or an hour on the weekend. It is also okay to say no to commitments that consistently deplete you.
Prioritize the relationships that help you feel supported, understood, and renewed.
What kind of rest do you need?
The seven types of rest are:
Physical.
Mental.
Spiritual.
Sensory.
Creative.
Emotional.
Social.
The next time you feel depleted, pause before automatically reaching for your phone. Ask yourself what kind of rest is missing.
Maybe you need sleep. Maybe you need quiet. Maybe you need time in nature, a creative experience, a meaningful conversation, or a little solitude.
Recognizing the kind of rest you need is a helpful exercise for building a healthier, more balanced life.
This article is adapted from “7 Types of Rest That Every Brain Needs” by Dr. Julie Fratantoni. Additional information about the seven types of rest is available through Dr. Sandra Dalton-Smith’s work. This content is for general educational purposes and is not medical advice.
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