Rethinking rest

Do you rest but don’t feel rested? This is how I felt before my awesome coach, Suzi Payton, told me about the 7 types of rest. It completely changed the way I thought about rest and recovery, and has changed so much for me. And this week’s newsletter is all about it!

This week’s newsletter includes:

• Info: What are the 7 types of rest

• Tips: How to apply this in real life and feel more rested

• Recommendations: Some resources to explore if this resonates

1. Why rest isn’t just about sleep

When we think of rest, most people default to sleep or maybe a holiday. But what if the reason we’re still exhausted isn’t because we’re not sleeping enough - but because we’re not getting the right kinds of rest?

According to Dr. Saundra Dalton-Smith there are 7 types of rest.

And I think that for neurodivergent people, this idea is especially powerful. Many of us push through exhaustion, misread our energy levels, or struggle to recognise when we need a particular type of rest. In a world that often demands constant output, understanding these different types of rest can help us work with our brains, not against them.

The 7 Types of Rest:

1. Physical rest : This can be passive (like sleeping) or active (like yoga, stretching, or a relaxing walk). If your body feels achy, you might need this kind of rest.

2. Mental rest : Is your brain constantly racing? Mental rest helps quiet your thoughts. Try journaling, meditating, or even taking short breaks throughout your workday.

3. Sensory rest : Overwhelmed by screens, noise, or bright lights? Sensory rest involves stepping away from overstimulation - think dim lights, silence, or even closing your eyes for a few minutes.

4. Emotional rest : Are you always “on” for others? Emotional rest means having the space to express your feelings and be authentic without judgement. Talk to someone you trust or journal it out.

5. Social rest : Feeling drained by social interactions? Social rest isn’t necessarily about isolation - it’s about surrounding yourself with people who uplift you and recharging in those relationships.

6. Creative rest : If you’ve hit a creative roadblock you might need this. Creative rest can come from experiencing beauty - visit a gallery, go for a nature walk, or listen to inspiring music.

7. Spiritual rest : This goes beyond religion - it’s about finding purpose and connection. Spiritual rest might come from meditation, prayer, or even volunteering for a cause close to your heart.

One of my biggest lightbulb moments? Realising that playing netball was actually a form of rest for me! I used to see it as just another activity, but I now understand that it’s how I get social, physical, and even mental rest - a total recharge.

And as I write this? I’m in a spa. Because I finally recognised that this kind of deep, intentional rest was something I needed right now.

2. How to apply this in real life

Understanding these types of rest is just the first step. The next challenge? Actually integrating them into your life. Here are a few ways to do that:

🔹 Audit your energy levels – When you’re feeling drained, ask yourself: What kind of exhaustion is this? Is it mental fatigue, sensory overload, or emotional depletion? Identifying the root cause will help you choose the right kind of rest.

🔹 Plan rest proactively – Instead of waiting until burnout forces you to stop, try pre-emptive rest. If you know a busy social weekend is coming up, schedule sensory or social rest in advance.

🔹 Match the rest to the need – If you’re creatively drained, sleep won’t fix it - but a walk outside or listening to music might. If you’re emotionally exhausted, an early night won’t help as much as venting to a trusted friend.

🔹 Neuroinclusive work practices – Organisations can support different types of rest by encouraging mental breaks, creating sensory-friendly workspaces, and recognising emotional rest needs (e.g., reducing the pressure to mask at work).

🔹 Redefine productivity – Rest isn’t just the absence of work. It’s the fuel that makes deep work possible. Challenge yourself to see rest as an investment, not a luxury.

3. Recommendations

If this idea resonates with you, here are some things to explore:

Read: Sacred Rest by Dr. Saundra Dalton-Smith – The book that introduced the 7 types of rest concept.

Try: A rest audit – For the next few days, track what kind of rest you’re getting and what kind you’re missing. Notice patterns and experiment with adding the types of rest you need most.

NEW Workshop! If this resonates, I’ve just launched a brand new workshop designed for neurodivergent (and other) brains on understanding and integrating the 7 types of rest. This could be a great session for organisations to try - perhaps even for Neurodiversity Celebration Week! Just hit reply and say “REST”, and I’ll send you more info.

Understanding these different types of rest has been a game-changer for me, and I hope it helps you too. If any of these ideas resonate, I’d love to hear your thoughts - which type of rest do you need most right now?

Thanks for reading, and speak soon!

Jess

PS Whenever you’re ready, here are some ways I can help:

• To book a neurodiversity talk, head here. I’m booking now for Neurodiversity Celebration Week - w/c 17th March - get in touch to avoid disappointment.

• Book a FREE Discovery call to chat through how I can support your workplace, your school or your family.

• Join the waitlist for our next NeuroNavigator programme and become a certified Neurodiversity Champion.