Getting proper rest is more than just “getting enough sleep.” It’s about giving your body, mind, and spirit the kind of recovery they each need. I haven’t been able to rest properly for years as I keep myself too busy physically and mentally. The following is a structured approach that covers both sleep and non-sleep rest so you feel truly refreshed. I will give it a try.
1. Understand the 7 Types of Rest
According to sleep and wellness experts, we need different kinds of rest:
- Physical rest – Sleep, naps, stretching, massage, and relaxing the body.
- Mental rest – Stepping away from thinking-heavy tasks, journaling, breathing exercises.
- Sensory rest – Reducing noise, screen time, and visual stimulation.
- Emotional rest – Having safe spaces to be authentic and express feelings.
- Social rest – Being with people who recharge you, and reducing time with those who drain you.
- Creative rest – Enjoying beauty in nature, art, music, or spiritual inspiration.
- Spiritual rest – Prayer, worship, reading Scripture, connecting with God.
2. Create a Healthy Sleep Routine
- Set a consistent bedtime and wake time (even on weekends).
- Wind down 30–60 minutes before bed — dim lights, read, pray, or stretch.
- Keep your bedroom cool, dark, and quiet (around 65–68°F / 18–20°C is ideal).
- Avoid heavy meals, caffeine, or alcohol close to bedtime.
- Limit phone/TV for at least an hour before sleep (blue light delays melatonin).
3. Rest During the Day
- Micro-breaks: Take 5–10 minutes every hour to stand, stretch, or breathe deeply.
- Power naps: 15–20 minutes early in the day can recharge energy without affecting nighttime sleep.
- Mental pauses: Step away from tasks when you feel overwhelmed — a short walk outside works wonders.
4. Care for Your Spirit
- Begin and end your day with prayer or quiet reflection (Psalm 4:8: “In peace I will lie down and sleep, for you alone, Lord, make me dwell in safety”).
- Engage in worship, Bible reading, or devotional music to settle the heart.
- Release worries to God before bed — journaling prayers can help your mind rest.
5. Watch for Rest Stealers
- Overcommitment (too many activities).
- Too much screen time, especially before bed.
- Negative thought patterns before sleep — try gratitude lists instead.
- Poor diet and lack of hydration, which can disrupt sleep quality.