Rest with Intention and Watch Your Energy Surge

There’s a funny video circulating on TikTok where its creator shares that he got only four hours of sleep last night. Unsurprisingly, he feels fatigued. Another frame shows someone who got a full 13 hours of sleep last night, and guess what? That person also feels exhausted. Finally, the third frame shows a person who got the recommended eight hours of sleep last night, and you know what? He is also tired. While this video is humorous, it is, sadly, also incredibly relatable to many of us. If you feel this way – you sleep four or 13 hours and still wake up weary and exhausted, and you can’t figure out what’s happening- this article is for you.  Let’s explore what it means to rest with intention.

Sleepy Society

We live in a society of work-focused hustle culture where the idea of hard work reigns supreme. People brag about working overtime, missing out on sleep, and going the extra mile, and seem to forget that rest is a fundamental human need. Let’s take a brief journey back to Psychology 101, where we have Maslow’s hierarchy of needs. 

Hierarchy of Needs

Abraham Maslow’s hierarchy of needs is a theory you may have learned about in your first collegiate psychology course. It categorizes human needs into five distinct levels. Maslow created a pyramid to represent each tier of human needs. The pyramid ranks the most basic needs at the bottom and the highest needs at the top. The levels of needs are physiological needs, safety needs, love/belonging needs, esteem needs, and self-actualization needs.

1. Physiological needs:

The foundational/most basic needs are food, water, air, and shelter. These are crucial to fundamental survival and should, therefore, be addressed first. Some ways to meet these needs include eating healthy foods, drinking water regularly, taking vitamins, getting enough sleep, and having a safe place to live.

2. Safety needs:

Individuals require safety and security after meeting physiological needs. This includes physical safety, emotional safety, financial security, and job security. Examples of ways to meet these needs include locking doors and windows, having health insurance, and having a stable job.

3. Love/belonging needs:

After addressing safety-related needs, Maslow focuses on social interaction and a sense of belonging. This includes the need for friendships, family, and romantic relationships. Some ways to meet these needs include spending time with loved ones, joining clubs or organizations, and volunteering in the community.

4. Esteem needs:

Esteem needs involve self-esteem and esteem from others. You have met your esteem needs if you feel confident, capable, and respected by others. Examples of ways to meet these needs include setting and achieving goals, receiving recognition for accomplishments, and engaging in activities that boost self-confidence.

5. Self-actualization needs:

Self-actualization needs are the highest level of needs. These needs include realizing one’s potential, achieving personal growth, and fulfilling one’s dreams. Some ways to meet these needs include pursuing hobbies and passions, volunteering, and setting meaningful goals.

Maslow’s hierarchy of needs provides a framework for understanding human motivation and behavior. He states that individuals must fulfill their basic needs (at the bottom of the pyramid) before pursuing higher-level needs. His theory works with the idea of how to rest with intention. However, this frame of thinking may not always mesh well with our society’s expectations. 

Cultural Challenges

In America and many cultures worldwide, ideologies like hustle culture do not promote guilt-free rest. There is almost an intrinsic fear of ceasing productivity because (at least according to society) there may be consequences if you do. Maybe you worry that people will think you are an underachiever or lazy. If you rest at home, do you ever feel compelled to put away laundry, tackle the dishes, or finish that painting project you put off? Does sitting and doing nothing when there are chores to do feel out of the question? 

Do you experience resting guilt?

It may seem dramatic, but resting guilt is a common problem. A study published in the Journal of Leisure Research explored this. They found that guilt was a common emotion experienced by participants when engaging in leisure activities. The study surveyed 400 adults and found guilt was the second most frequently reported emotion experienced during leisure activities, ranked after happiness. The researchers suggest that guilt may arise because people feel they should be doing something more productive or that leisure activities are selfish.

Another study looked at 85 individuals and assessed overall well-being levels related to the employee’s amount of workaholism.

They found that employees who worked overtime into the evening (after the typical work day) had lower levels of well-being. They found that low workaholism resulted in higher employee well-being and overall happiness. 

Overall, it is clear that some people may experience guilt when engaging in rest or leisure activities. Furthermore, it is helpful to recognize that rest and leisure activities are essential for physical and mental health and well-being. So, say you’ve achieved guilt-free rest and reached a harmonious balance. Why, then, can you often sleep properly, eat well, hydrate adequately, and remain exhausted? According to Dr. Saundra Dalton-Smith, you need to reframe how you look at and practice rest. 

Rest with intention and achieve restoration.

Dr. Dalton-Smith is a board-certified internal medicine physician and author of the book Sacred Rest: Recover Your Life, Renew Your Energy, Restore Your Sanity. In it, she outlines the seven types of rest that she believes are crucial for overall well-being. Her theory directly correlates to the goal of resting with intention. Her curiosity about rest began when she experienced relentless fatigue despite “doing all the right things.”

She realized that something needed to change. This led to her presentation of an important distinction she outlines in her book. The difference is that rest is often thought of as the cessation of activity and the abrupt halt of effort. For instance, if we come home after a long day at work, we might flop onto the couch and rest to recharge.

Rest with intention, not passivity.

As our society has coined it, rest is often practiced passively, with the only intent being to do nothing in many cases. However, being still, doing nothing, and sleeping enough often leaves us still wanting energy and motivation. This is where Dr. Dalton-Smith suggests a potential game-changer when she suggests that rest should instead mean active restoration. Instead, one should aim to rest with intention.

How to rest with intention

To rest with intention, you must actively pursue activities that will renew, refuel, and rejuvenate you and your energy supply. The intention requires an active approach – not a passive one. But how do you know which form of rest you need at any given time? It is important to recognize that your body and mind require different types of rest to function optimally. 

The 7 Types of Rest

To embrace Dr. Dalton-Smith’s idea, rest is not just about getting enough sleep. Rest also includes activities and practices that are essential for overall well-being.

Rest for the body.

Physical rest allows your body to recover from physical exertion. It involves getting enough sleep, taking breaks from work, and engaging in relaxation techniques such as meditation and yoga. For instance, this type of rest would be helpful after a physically demanding or stressful day. Examples of physical rest include taking a nap, going for a leisurely walk, or taking a hot bath.

Mental rest focuses on giving your mind a break from constant stimulation and overthinking. It can involve turning off your phone or computer, spending time in nature, or engaging in mindfulness practices. Examples of mental rest include reading a book, taking a break from social media, or practicing deep breathing exercises.

Sensory rest: Sensory rest involves taking an action to reduce the sensory input you receive from your environment. It consists in avoiding loud noises, bright lights, and other stimuli that can be overwhelming. Examples of sensory rest include taking a break from electronic devices, spending time in a quiet room, or wearing earplugs or an eye mask. 

This form of rest is vital if you consider the large quantity of sensory input we are exposed to daily due to technology. Phones, televisions, computers, and even work colleagues or your family can all contribute to sensory fatigue.

Rest for the mind.

Creative rest is about engaging in activities that allow your mind to wander and your imagination to flourish. Another post discusses the benefits of mentally doing nothing and why it is so healthy for the brain. Creative rest can involve doing something artistic or taking a break from routine tasks to allow new ideas to develop. Examples of creative rest include drawing, writing, or listening to music. Think of creative rest as the consumption or practice of art but with relaxed and easy-going thoughts. 

Emotional rest is about taking care of your emotional needs and addressing any underlying feelings of stress or anxiety. Emotional rest can involve talking to a friend or therapist, practicing self-care, or engaging in activities that bring you joy. Examples of emotional rest include journaling, taking a warm bath, or spending time in nature.

Social rest focuses on taking a break from social interactions and allowing yourself time to recharge. It can involve spending time alone (hello, introverts). Social rest may also involve a small group of close friends or family members. Social rest in action includes reading a book, taking a solo hike, or having a quiet dinner with loved ones. Introverts, this one is crucial for you!

Spiritual rest is about connecting with your spiritual self and finding meaning and purpose in life. Spiritual rest can involve practicing gratitude, meditation, prayer, or engaging in activities that give you purpose. Examples of spiritual rest include attending a religious service, volunteering, or spending time in nature.

Rest with intention, and finally feel relief.

To embrace the culmination of both Maslow’s and Dr. Dalton-Smith’s work, we can conclude that the human body has basic needs. We can also conclude that the priority of those needs is relevant. Without addressing your physical needs, the fulfillment of emotional and social needs will be out of reach. 

Once your physical needs have been met, you must acknowledge that you are entitled to rest, regardless of what society may demand. 

Physical, mental, sensory, creative, emotional, social, and spiritual rest all have their place in your life and may be best accomplished by actively pursuing relevant activities. Remember that rest does not always mean stop. Sometimes, it means to go. Go forth and provide a particular fuel, fun, or function. This all adds to the fact that sleep, nutrition, and exercise are crucial for optimal health.

Overall, it is important to recognize that rest is about getting enough sleep and engaging in activities that allow the mind and body to relax and recharge. Incorporating each type of rest into your life can create a more balanced and fulfilling life.

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