When is the last time you truly rested? Maybe it was on summer vacation, sitting on a dock after dinner, dipping your toes in the lake. Or maybe it was in the winter, curled up on the couch with a great book as the snow fell quietly outside.
Unfortunately, many of us don’t make time for real rest in our everyday lives, even though it’s so important for our well-being. As the year draws to a close and a new one is set to begin, let’s recommit to rest.
Why should we rest?
Elite-level athletes understand the importance of strategic rest and recovery. This designated time allows their bodies—as well as their minds—to repair. But what about the rest of us “regular people”? It turns out that taking time to rest is important for everyone.
Rest, in this context, doesn’t just mean sleep. While sleep is certainly necessary, the concept of rest extends far beyond our nightly shuteye. According to registered clinical counsellor Laura Henderson, rest refers to the act of giving our bodies and minds a break from constant stimuli. “Our society’s ‘hustle culture’ doesn’t value rest,” Henderson explains, “but rest is essential to mental health.”
By resting, we can focus on our inner selves, tapping into our emotions, our hopes and dreams, and even our imagination. We can also reduce stress and help prevent burnout. Regular rest is thought to help us:
- heal our bodies
- reduce stress and feel calmer
- be more productive and more creative
Types of rest
According to author, physician, and researcher Saundra Dalton-Smith, MD, people need seven types of rest to help recover from spending energy in seven key ways.
| Type of rest | Example |
| physical rest | either passive, such as sleeping, or active, such as massage therapy |
| mental rest | taking small breaks in your workday |
| sensory rest | taking breaks from screen time |
| creative rest | experiencing art or nature |
| emotional rest | includes everything from setting boundaries to expressing your emotions |
| social rest | focusing on relationships that lift you up |
| spiritual rest | finding belonging and purpose in your life |
Taking some time to contemplate each of these types of rest in our lives can help us uncover gaps and come up with an action plan. To start, it could be as simple as taking 10 minutes to savor a cup of tea every morning without any screens or distractions or committing to a daily after-dinner neighborhood stroll.
Another example is to adopt the “walk, window, water” tactic at work, explains Henderson. That means taking a strategic break every hour or 90 minutes in which you get up and walk to a window, gaze far into the distance (preferably at something in nature, such as a tree), and have a sip of water. This can give our busy minds a moment to calm down.
Your own personal recipe for rest
It’s important to remember that our need for rest is highly individual. To find truly restful activities for you, Henderson suggests checking in with your body and how you’re feeling as you go through your day. For example, you might find baking meditative … or you might find it stressful. You may love jigsaw puzzles … or you may find them boring.
Our need for rest is also prone to change throughout our lives. If you’re a parent of young children, you may find that you crave some time alone or with your partner to recharge and reflect away from your kids. If you’re an introvert with a high-pressure career, you may find that you need extra rest after networking events.
Give yourself permission
Rest is supposed to be, well, restful, right? Ironically, though, rest can be difficult in practice. Rest may bring up feelings of guilt, or make us worried that we’re lazy, explains Henderson. It may help to remind yourself that rest is important for healing, productivity, and creativity. Speaking to a therapist may also help.
No matter who we are or how our lives unfold, rest can help us. Together, let’s reflect, recharge, and recommit to rest.
Restful hobbies
Sure, watching TV can be relaxing. But let’s kick things up a notch with hobbies that can be health-promoting, meditative, and restorative. Consider trying one of these activities.
Indoor activities
- painting, sketching, or coloring (there are even coloring books for adults)
- knitting, crocheting, or other fiber arts
- jigsaw puzzles
- listening to music
- calligraphy
- pottery
- baking or cooking
- reading
Outdoor activities
- gardening
- fishing
- hiking or walking
- birdwatching
- stargazing
Exercise
- yoga, tai chi, or meditation
- running or jogging
- dance
- golfing
Proactive rest in the workplace
Even workplaces are harnessing the power of rest. Many progressive workplaces are embracing “proactive rest” to help increase productivity, reduce the risk of burnout, boost creativity and problem-solving skills, and improve employees’ quality of life.
Within a workplace setting, proactive rest can look like the following:
- encouraging active breaks throughout the day
- advocating for work-life balance
- enabling flexible working arrangements
- providing resources for self-care and stress reduction
- offering wellness programs
Rest and sleep
Rest should make up 42 percent of our day, according to recent research. That works out to be approximately 10 hours. When you factor in sleeping, it’s about two hours of awake time that we need to rest, explains Henderson.
A simple mindfulness exercise
Mindfulness exercises allow us to fully immerse ourselves in the moment, helping us relax. One exercise involves awareness of our senses. Try to notice three things you can hear, three things you can see, and three things you can feel—slowly, one sense at a time.
Sleep aids
Incorporating sleep supports like ginseng, valerian, CBD, chamomile, magnesium, and melatonin into your routine may help aid relaxation.