Many of us equate rest with laziness or see it as something we’ll get to “once everything else is done.” In Sacred Rest, Dr Saundra Dalton-Smith gently but firmly challenges this idea. She argues that rest is not a pampering add-on, but a biological and emotional necessity — one every person needs to live fully, cope with life’s demands and maintain wellbeing.
Whether you’re juggling work, relationships, studying or caring responsibilities, this book invites you to rethink rest in a deeper, more intentional way. It’s especially helpful for anyone burning the candle at both ends, people-pleasers, perfectionists and those who feel chronically tired despite “sleeping enough.”
The Seven Types of Rest
One of the most eye-opening ideas in the book is that rest isn’t one thing — and that’s why many of us still feel exhausted even after a night’s sleep. Dr Dalton-Smith identifies seven types of rest, each meeting a distinct human need:
1. Physical Rest
This is what we usually think of first — sleep and downtime for your body. But this also includes:
- Stretching
- Progressive muscle relaxation
- Taking breaks during the day
Physical rest replenishes the body’s energy stores.
2. Mental Rest
Mental rest is about quieting the mind. It might be:
- Short pauses during tasks
- Meditation or mindfulness
- Mind-free thinking time
This type helps when you’re overwhelmed, anxious or constantly “doing” on autopilot.
3. Emotional Rest
This is the rest your emotions need — to feel heard and validated. It involves:
- Expressing feelings
- Letting yourself feel without judgement
- Sharing with someone you trust
Emotional rest helps you stop “stuffing down” feelings.
4. Spiritual Rest
Spiritual rest gives you a sense of meaning and connection with something larger than yourself. It can come from:
- Nature
- Prayer or meditation
- Creative activity
- A sense of purpose
You don’t have to be religious for this to matter.
5. Social Rest
This isn’t about being around people — it’s about what kind of people. Some interactions energise you, and others drain you. Social rest means:
- Spending time with people who make you feel safe and alive
- Setting boundaries with draining or critical people
6. Sensory Rest
In today’s world, we’re constantly bombarded by screens, noise and information. Sensory rest includes:
- Dimming lights
- Quiet spaces without screens
- Slowing down
This helps calm your nervous system.
7. Creative Rest
Creative rest reconnects you with wonder and beauty. It’s about:
- Appreciating art or music
- Taking a walk to notice nature
- Letting curiosity come without pressure
You don’t need to “be creative” to benefit — it’s about delight, not performance.
Common Myths That Keep Us From True Rest
Dr Dalton-Smith busts several myths that many of us carry, such as:
- Myth: Rest is a reward after productivity.
Truth: Rest fuels productivity — without it, burnout is inevitable. - Myth: Sleep is the only rest that matters.
Truth: You can sleep 8 hours and still be depleted if other rest needs aren’t met. - Myth: Rest is selfish.
Truth: You show up better — and love better — when you’re rested.
Practical Tips You Can Use Today
Here are simple, actionable takeaways you can start with:
🌿 Create “micro-rest breaks”
Even 1–3 minutes between tasks to stretch, breathe or look out the window counts.
🧠 Use “stop cues” for mental rest
Set reminders to take mental breaks — a deep breath every hour, for example.
💬 Check in with your emotions
Label what you feel (“I’m frustrated”) and allow yourself to sit with it briefly.
📵 Schedule sensory downtime
Put your phone away during meals or have a tech-free hour before bed.
❤️ Audit your social energy
Notice who energises or drains you, and adjust your time accordingly.
🎨 Reclaim wonder
Do one thing this week that just makes you feel alive — no goals, no to-dos.
A Gentle Invitation
If you’re reading this because you feel tired all the time, overwhelmed or like you’re running on empty, know this: you’re not failing — you’re human. Rest isn’t a goal on your to-do list — it’s a foundation for life.
Sacred Rest offers a compassionate roadmap back to yourself. It invites you to care for your whole system — body, mind, heart, spirit and relationships — and to notice how different kinds of rest feel in your everyday life.
You don’t have to implement everything at once. Start small. Notice what kind of rest you’re craving most. Then give yourself permission to meet that need.
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