Is Seven a Lot? A Look at the 7 Types of Rest

Badge of Honour… or Not?

You know those classic Regency-era novels – the Brontë sisters, Jane Austen… they were my go-to evening reads as a teenager (and okay, still are on a cozy evening with tea). I loved the dramatic love triangles, the witty plots, and those slightly odd but fascinating female characters. And yes, I absolutely swooned over Mr. Darcy more times than I can count.

But in between all of these, I often found myself wondering: What did these people actually do all day? I mean, how many balls, tea parties, and dress fittings can one attend before it starts to feel… a little repetitive?

Back then, having time – lots of it – was actually a sign of a social status. Leisure was a luxury, and not having to work was the ultimate flex. Work was for those who had no choice. If you didn’t have to, you didn’t.

Fast forward to now – and things couldn’t be more different. These days, busyness is what we flaunt. Long hours, packed calendars, inboxes that never sleep… Being “always on” has somehow become proof that we’re successful, ambitious, and useful. As British sociologist prof. Jonathan Gershuny once put it, busyness has become a modern-day badge of honour – and many of us wear it with pride.

You probably know someone like that – the one answering emails late at night, pushing through when sick, or dropping off a feverish toddler at daycare before dashing into yet another meeting. But this nonstop pace takes a toll. According to yourgov.com, only 1 in 5 American adults say they regularly feel well-rested. Even more striking? Over a third say they never do.

So What Is Rest, Anyway?

It’s a good question – and one I hear all the time in workshops. Most people immediately think of sleep. And while yes, sleep is absolutely essential, researchers actually don’t count it as rest. Think of it more as a physiological need – like water or oxygen. You can’t go without it for too long and still function.

Rest, though is a little different. It’s something we choose to do. A conscious pause to gently refill our inner batteries – physically, mentally, emotionally. And sure, technically, you could go without rest and still get through the day. But is “getting through” really the goal?

Because nature didn’t design us to be in constant motion. Every living being – even single-celled organisms – follows a rhythm of activity and recovery. And yet somehow, humans became the only species that tries to skip the recovery part… and wonders why we feel so drained.

Rest Should Be the Opposite of Your Life

So we’ve established that rest is both natural and necessary – but what does it actually look like?

Well, this is where things can get a little murky. Ask ten people what rest means to them, and you’ll get ten completely different answers. For some, it’s curling up for a Netflix binge. For others, it’s a long run, a yoga class, or getting lost in a book. Some find rest in quiet. Others in creativity.

But here’s the thing that often gets missed: The most restorative kind of rest tends to be the opposite of how you spend most of your day.

So, if you spend your days in front of a screen, thinking hard and solving problems, your rest probably shouldn’t involve more screen time or mental gymnastics. On the flip side, if your daily life is go-go-go and physically demanding, then true rest might look like stillness, silence, and softness.

And this shifts with you. Depending on your age, the season of life you’re in, your responsibilities – even where you’re at in your cycle, if you’re someone who menstruates – your needs change. What felt restful last year might not work today, and that’s okay.

If you’re thinking, “Wait a minute, I thought rest was supposed to be simple?” – I totally get it. The good news is, there’s actually a beautiful framework that helps make sense of all this.

It’s called the 7 Types of Rest model, developed by Dr. Saundra Dalton-Smith – a physician, researcher, and educator. In her book Sacred Rest, she says something that really sticks with me:

And she’s right. It’s not just about pausing – it’s about pausing in the right way for what you truly need.

So, what types of rest are we actually talking about?

1. Physical rest
   All the things that help your body recover. This can mean both active and passive rest. The active version, which involved low to moderate intensity activities, like yoga, a gentle walk, or slow jogging-is perfect after a day glued to the computer. The passive kind? Think an evening with a book, a warm bath, or a massage. Basically, all the things that feel extra delicious after you’ve moved your body.
2. Mental rest
   This is what gives your brain a breather. After a full day of problem-solving, learning, or planning, that mental silence feels like pure gold. And no-I don’t mean endless scrolling through cat memes or baby reels (as tempting as that is). I mean something different from what your brain’s been doing all day. Maybe a walk, some movement, or even a paint-by-numbers session.
3. Emotional rest
   In our everyday lives, we rarely get a safe space to express emotions. And by “safe,” I don’t mean throwing plates or yelling at strangers. I mean noticing your emotions, talking about them in a supportive setting-or crying, shouting into a pillow, or stomping your feet if needed. Society often expects us to “get it together,” but holding everything in can lead to serious burnout. Emotional rest means creating space to name what you’re feeling, reflect on it from a distance, and release the overflow. It might look like talking to someone you trust, mindfulness practice, dancing it out, or listening to music that hits just right.
4. Sensory rest
   The modern world is a full-on sensory overload: screens, noise, air fresheners, stylish-yet-super-uncomfortable pants… All of this piles onto our nervous system and leaves us feeling foggy and frazzled. What helps? A good old detox. Go for a walk, take a nap, sit in silence, or try a restorative yoga session. Mindfulness practices like a sensory reset can also be incredibly helpful-more ideas just below.

5. Social rest
   This one to a certain extend depends on your day. Are you constantly interacting, caring for others, leading meetings? Then a moment alone might be just what you need. But if you’ve been solo for hours, maybe what your body craves is some company. Just make sure it’s the right kind of company-people you feel safe with. Safe, nourishing relationships are the heart of this kind of rest.
6. Creative rest
   A seriously underrated type of rest-and no, it’s not just for people in “creative” jobs. We all need inspiration and beauty in our lives. For some, that might mean art galleries, music, or literature. For others, it’s looking at flowers on the balcony, organizing books by color, or spending time in nature. Surrounding yourself with beauty-whatever that means for you-can refill your creative cup and reconnect you to your inner spark.
7. Spiritual rest
   And no, this doesn’t have to mean religion-though it can. Spiritual rest is about reconnecting to something bigger, whatever that is for you. It’s about meaning, values, and remembering what you’re moving toward in life. It gives you strength and grounding. You might get there through journaling, meditation, deep conversations, or prayer. Anything that helps you pause and look inward-gently, without pressure.

Rest is like cheesecake
You know what I love about this model? It shows how beautifully complex we are. Depending on the season, your schedule, or even your mood, your needs shift. Sometimes your mind needs the most care (hello, big deadlines), and other times, your body takes center stage. It’s not one-size-fits-all!

And just like the best cheesecake isn’t just cream cheese, the best kind of rest isn’t only one flavor. It’s a mix. A little but of this, a little bit of that-bite by bite, your energy refills, and you start to feel more like yourself again.

Because well-being isn’t a box to check or a permanent state you reach and stay in. It’s a practice-a daily habit of pausing and asking: What do I need today? And then giving yourself a spoonful, if you can.

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