It might not just be sleep that you need…
Many people and leaders I work with believe “rest” just means sleep or doing nothing. But true restoration is multi-dimensional. According to Dr Saundra Dalton-Smith (physician and researcher), there are 7 types of rest, and each is essential for us to be able to sustain energy, creativity and clarity.
Recently, I had a beautiful family vacation. It started with 2 incredible days in Egypt seeing the pyramids (so much creative rest) followed by 12 glorious days at a beachside resort in Cyprus. It really gave me all the types of rest I needed. Then our flight home was cancelled, and we spent 48 hours in transit uncertain when we would get home. My nervous system went into overdrive. There were 100s of us stuck, sitting on our suitcases in airports being asked (as flights were found in dribs and drabs) to pick who could go home first. Imagine endless waiting, sensory overload, a distraught Mila, stress about not getting back for a very busy work week.
When we finally got home, I’d lost precious prep time for my week ahead and was running on about 5 hours sleep in an almost 60-hour period. I’m sure you can imagine that I needed types 1, 2, 3, 5 and 6 below in abundance this weekend. And I made sure I got them because I wouldn’t make it through another week without them. Running on empty last week was tough enough. Yet I hear too many people doing it for weeks on end. Let’s remember that rest is strategic and essential and take Key Steps to assess what kind of rest you need to be at your best and…
‘be the difference that makes the difference.’
- Physical rest: Restores your body – muscles, joints, nervous system.
Why it matters: Without physical rest, fatigue builds even if you “slept 8 hours.”
Examples and Key Steps to take:
– Passive: Sleep, naps, stretching
– Active: Yoga, massage, nature walks
a - Mental rest: Restores your brain and thinking systems.
Why it matters: Constant mental chatter drains focus. Mental rest improves decision-making and clarity.
Examples and Key Steps to take:
– Breaks between tasks and meetings
– Brain dumps, journaling
– Mindfulness or silent pauses
a - Sensory rest: Restores your overstimulated senses (screens, noise, lights, etc.)
Why it matters: Sensory overload causes irritability, headaches and reduced emotional regulation.
Examples and Key Steps to take:
– Screen breaks
– Closing eyes for 2 minutes periodically during the day
– Silence or nature immersion (stand outside for 5 minutes)
a - Creative rest: Restores your inspiration and innovation.
Why it matters: Leaders often run on output mode. Creative rest refuels ideation, storytelling and strategic thinking.
Examples and Key Steps to take:
– Experience beauty (art, nature, music)
– Unstructured time to daydream and free think (white space)
– Reflective journaling or drawing if you are so inclined
a - Emotional rest: Restores your inner emotional self.
Why it matters: Bottled emotions cause disconnection, resentment, exhaustion and even illness.
Examples and Key Steps to take:
– Safe spaces to express your emotions honestly (without judgement or attempts to “fix” it)
– Say “no” without guilt and remember that you teach people how to treat you
– Therapy, coaching or deep conversations with the right people
a - Social rest: Restores your energy balance in relationships.
Why it matters: Even extroverts need social rest from roles and expectations.
Examples and Key Steps to take:
– Time with life-giving people (who don’t drain you)
– Time alone, away from expectations of you
a - Spiritual rest: Restores your sense of meaning, purpose and belonging.
Why it matters: Burnout often signals not just depletion, but disconnection from your purpose.
Examples and Key Steps to take:
– Meditation, prayer, nature connection
– Values-based reflection
– Acts of service that bring you joy
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What resonated for you? What type of rest do you need? When you can identify and name the type of rest you are missing it can be transformative. It reframes rest as strategic self-renewal, not indulgence.
Write down one commitment to even a micro-moment of rest and take Key Steps to…
‘be the difference that makes the difference.’
