What kind of rest do you really need?

You’ve had a decent sleep. Maybe even a quiet weekend. And yet… you’re still tired. Not just physically – but emotionally, mentally, even creatively.

Sound familiar? 

We tend to think of “rest” as sleep, a nap, or collapsing on the couch at the end of the day. But the truth is, rest isn’t one-size-fits-all. Depending on what’s draining you, you might need a very specific kind of restoration – and it may have nothing to do with how long you slept last night.

In fact, chronic fatigue can hang around even if you’re technically getting enough rest – because you’re not getting the right kind.

So… what kind of rest do you really need?

Dr Saundra Dalton-Smith, physician and author of Sacred Rest, identifies seven distinct types of rest that your body, mind and nervous system need to truly recover and reset. Let's take a look at each one, and how to know if you’re running low.

1. Physical rest

This one’s the most obvious – but also the one we often push to the bottom of the list. If your body feels heavy, stiff, sore or depleted, this is your cue. Physical rest includes sleep, of course, but also gentle movement, stretching and giving your body a break from over-exercising or constant “go” mode. How to replenish it: Sleep, stretching, a slower walk or restorative yoga instead of another high-intensity workout.

2. Mental rest

Ever felt physically fine but mentally fried? You’re not alone. This shows up when you’re constantly problem-solving, multitasking or managing mental checklists – from work deadlines to parenting logistics. How to replenish it: Try brain dumping on paper, taking short screen-free breaks during the day, or sitting in silence (yes, silence!) for a few minutes.

 3. Sensory rest

Screens, noise, pings, background chatter – modern life is filled with overstimulation. And while you might not consciously notice it, your nervous system does. How to replenish it: Step away from your devices, dim the lights, go outside without earbuds. Give your senses a moment to recalibrate.

 4. Emotional rest

This is the rest we need when we’re tired of being “strong.” When you’ve been holding it together for everyone else – smiling, reassuring, pushing through – but inside, you’re running on fumes. How to replenish it: Talk to someone safe. Let yourself cry. Say no. Be honest when you’re not okay.

 5. Social rest

You might love your friends and family, but constant interaction, especially when you’re supporting others, can be draining. Social rest doesn’t always mean being alone (although solitude can also be incredibly restorative). It simply means being around people with whom you can be fully yourself. How to replenish it: Spend time with someone who replenishes you… or give yourself permission to take a social breather and spend some well needed time in solitude.

6. Creative rest

If your work or parenting requires constant creativity or innovation, you can burn out without even noticing. You may feel stuck, uninspired, or like your imagination has gone on holiday. How to replenish it: Get out in nature. Walk without a podcast. Listen to music. Let your mind wander and your heart wonder. 

7. Spiritual rest

This is a deeper kind of fatigue – one that comes from feeling disconnected, unanchored, or lacking meaning. It’s common in high-stress phases of life when you’re so busy “doing” that you forget to just be. How to replenish it: Reconnect with what gives you purpose – whether it’s journalling, meditation, prayer, time in nature or helping others.

Why this matters

If you’ve been feeling depleted and can’t quite figure out why, it may not be an overwhelmingly busy schedule, poor sleep or lack of motivation. It might be that you’re missing the kind of rest your body is actually asking for.

Rest isn’t always sleep. Recovery isn’t always stillness. And burnout doesn’t just come from doing too much – it can also come from not receiving enough of the right kind of support.

So, ask yourself: What kind of rest am I really missing? The answer might just be the first step to getting your energy – and your spark – back.