Most of us have been taught that rest equals sleep — that if we’re exhausted, all we need is an earlier bedtime.
But the truth is, rest is more layered than that.
Our bodies and minds are complex systems with different needs. Sleep is just one piece. Sometimes, what we truly need is stillness, solitude, inspiration, or honest emotional release.
So if you’re waking up tired, feeling foggy even after a full night’s sleep, it’s worth asking:
What kind of rest am I actually missing?
Inspired by the work of Dr. Saundra Dalton-Smith in her book Sacred Rest, here’s a functional medicine-informed guide to the seven types of rest — and how to begin reclaiming the ones you’ve likely been overlooking.
1. Physical Rest
When your body aches, your muscles feel tight, or you’re relying on caffeine just to get through the day — you’re likely missing physical rest.
This type of rest includes both passive forms (like sleep, naps, or simply lying down) and active forms (like gentle stretching, breathwork, yoga, or bodywork) that help restore your nervous system and support recovery.
Chronic physical fatigue can also be a sign that your adrenal system — the part of your body that manages stress hormones like cortisol — is under strain. When you’ve been in survival mode for too long, your body might stop responding to rest the way it used to.
Try this: Trade high-intensity workouts for restorative movement. Schedule a massage, take a slow walk in nature, or lie on the floor and breathe deeply. Give yourself permission to be horizontal — not because you’re lazy, but because your body is asking for repair.
2. Mental Rest
If your thoughts race the moment your head hits the pillow, or if your brain feels fragmented and foggy — it may be time for mental rest.
Mental fatigue often shows up as forgetfulness, overwhelm, or difficulty concentrating. It doesn’t go away just by sleeping more — it requires intentional mental spaciousness throughout the day.
Mental overload and chronic stress can also keep your nervous system stuck in “go” mode — a pattern often linked to adrenal dysregulation. Your brain may be tired, but your body can’t shut off.
Try this: Set mini breaks in your schedule to step away from screens. Take a few deep breaths with your eyes closed. Journal your thoughts in the morning or before bed to “download” your mental noise. Even 60 seconds of stillness can start to restore clarity.
3. Sensory Rest
Screens. Notifications. Bright lights. Background noise. We often underestimate how overstimulated our senses become in a typical day — and how much that contributes to burnout.
Sensory overload can lead to irritability, headaches, difficulty sleeping, or that feeling of wanting to “shut the world out.”
Try this: Give your senses a break by dimming the lights, turning off non-essential notifications, or taking 10 minutes in a quiet, dark space. Consider using blue light filters, reducing screen time in the evening, or taking a sensory reset in nature to calm your nervous system.
4. Creative Rest
You don’t have to be a designer or artist to crave creative rest. Anytime you’re solving problems, making decisions, parenting, creating content, or navigating daily logistics — you’re using creative energy.
Creative rest is not about avoiding creativity — it’s about replenishing your imagination and reconnecting with sources of wonder and inspiration.
Try this: Watch the sky change color at sunset. Read poetry. Listen to music that moves you. Visit a museum or spend time in nature. Let yourself absorb beauty without needing to produce or perform. This kind of rest restores your inner well of creativity and helps you feel more alive.
5. Emotional Rest
Some of the deepest exhaustion comes from holding everything inside — putting on a brave face, saying “I’m fine,” and showing up for others when you’re quietly unraveling.
Emotional rest allows you to release the need to perform. It gives space to what’s real — without judgment or the pressure to fix it.
Try this: Talk to someone who offers presence, not solutions. Write a letter you’ll never send. Let yourself cry, vent, or name what’s hard. Consider journaling or working with a trauma-informed coach or therapist. In functional medicine, emotional expression is not indulgent — it’s essential for healing.
6. Social Rest
You can be surrounded by people and still feel deeply alone. Social rest is about choosing relationships that nourish rather than deplete you.
It’s not just solitude — it’s alignment. Being with people who allow you to be your full self without effort.
Try this: Reflect on how your body feels after spending time with someone — calm, or tense? Prioritize time with those who support your nervous system. Let go of the guilt around needing space from others. Social rest is about permission to be in relationships that feel reciprocal and restorative.
7. Spiritual Rest
Spiritual rest reconnects you with a sense of meaning — something greater than your task list, your roles, or your current struggles.
It’s not necessarily about religion. It’s about purpose, presence, and the quiet knowing that your life matters.
Try this: Meditate. Pray. Spend time in nature. Volunteer. Reflect on your values. Read something sacred or timeless. When you’re spiritually nourished, you can move through life with more peace, resilience, and direction.
How to Begin
You don’t need to chase all seven types of rest at once. You don’t need to overhaul your life or schedule a retreat.
Just begin with one. The one your body or heart is most craving.
Ask yourself:
- What part of me feels most depleted — my body, my mind, my spirit?
- When was the last time I felt restored, not just rested?
If you’re finding that even good rest isn’t cutting it, your adrenals may be struggling to regulate stress properly — a common pattern in burnout and chronic fatigue.
How Stressed Are Your Adrenals?
If rest never feels like enough — your adrenals might be the missing link.
To truly recover your energy, it helps to understand what stage of adrenal dysregulation you’re in. That’s why we created a quick, insightful tool to help you get clarity fast:
👉 Take the 3-Minute “Wired. Tired. Burned Out.” Adrenal Quiz here »
When you complete the quiz, you’ll get:
✅ A personalized 7-page adrenal recovery plan based on your results
✅ Clear insights into your unique stress + energy patterns
✅ Actionable, functional steps to help restore mood, focus, and resilience
Don’t just guess what your body needs. Find out where you are — and what to do next.
Reference
Dalton-Smith, S. (2017). Sacred Rest: Recover Your Life, Renew Your Energy, Restore Your Sanity. FaithWords.
