Today at a Glance
- You may be getting 7+ hours of solid sleep but still feel EXHAUSTED.
- Why adequate rest is essential
- How to get 7 types of rest (to feel fully recharged)
You may be getting 7+ hours of solid sleep but still feel EXHAUSTED.
We’ve been there.
After individually hitting rock bottom we went down the rabbit hole of holistic health & wellness starting with the physical — and then moving beyond.
We became obsessed with sleep. That wasn’t good either. Markus even returned his OURA ring.
We have learned that even though sleep provides physical rest, there are 7 types of rest that you need to stay at your best.
"If you get tired, learn to rest, not to quit."
Let’s dig a bit deeper.
Why is Adequate Rest Essential?
Rest is the intentional and purposeful act of taking a break, allowing the body and mind to recover, recharge, and rejuvenate.
We need to rest to prevent burning out. Though burnout is multi-faceted and multi-dimensional it often occurs when the demands on an individual exceed their capacity to cope.
Well rested we get more done in less time. We are more productive because we are more focused, alert, and able to perform tasks efficiently.
When we are rested we feel less stressed, and irritable, and our mood is zen-like. We are better able to process and manage our feelings.
Our colleagues, friends, and family can sometimes be unnerving. Did you know that something called social fatigue exists? We are a social species but we need me-time. Time to connect with our deeper selves.
The modern world stresses us constantly so we need to give the body and mind space to air out. A chance to recover and relax before chronic stress wears us down. Our immune system, hormonal balance, and overall bodily functions will thank us.
Soon our body and brain are fully recharged and we’re back at 100%.
“But how do I rest properly so I feel fully recharged?”, you might ask.
We got you…
How to Get 7 Types of Rest (to feel fully recharged)
Dr. Saundra Dalton-Smith is a rest expert. In her book “Sacred Rest” she emphasizes the importance of rest across various dimensions to feel fully recharged.
There are 7 of them:
1) Physical Rest
Lack of sleep and overexhaustion deplete your body’s energy.
Physical rest is two-fold — active and passive. You need both.
Get your daily dose of passive physical rest with regular sleep. And if you feel like it, take an early afternoon nap. Yoga Nidra or NSDR (Non-Sleep Deep Rest) is even better.
For active physical rest, we regularly choose yoga, foam rolling, or self-massage.
2) Mental Rest
You think 60,000 – 80,000 thoughts per day. That’s a lot. Your brain is on and never turns off.
Give your brain (and mind) some space. Create some distance between you and your thoughts and problems.
Practice mindfulness. Bring your attention to the present moment by only relying on your senses. Feel into yourself. Explore.
And/or jot down your thoughts and worries. When you write it on paper you can leave them there because you know you can come back anytime.
3) Emotional Rest
You exhaust emotional energy when you feel like you can’t be your true authentic self. When you feel the need to play a role to be liked. People value who you truly are — trust us. And if they don’t, they are not your hive.
Instead, spend time with authentic friends who value your presence. Or open up to someone with whom you feel a deep connection. Where you feel seen, heard, and understood.
4) Spiritual Rest
Connect with your environment to nurture your spirit. Be part of something bigger than yourself.
If you haven’t yet, choose to live a purpose-driven high-impact life. Little intentional actions compound over time. Everything above zero counts.
Want to have the best time of your life? Go out in nature. Walk. Hike. Climb. Soak in the magnificence of Mother Earth.
Breathing is usually automatic. You rarely notice how you breathe. Now make it a consciousness exercise and it gets a whole other quality. It’s the fastest way to connect body, mind, and spirit.
5) Social Rest
Assess your relationships. Some drag you down, others lift you.
We would rather spend 3 hours with people who give us energy than 5 min. with those who steal our energy.
Pro Tip: Introverts recharge better in solitude. Let’s copy them and take some alone time.
6) Sensory Rest
The modern world is overstimulating. Daily visual and auditory overload. The news. Social media feeds. Loud, noisy urban environments. They hit the brain with negative energy like a jackhammer.
The best you can do?
- Take screen-free brakes throughout the workday
- Turn off notifications on your phone (sounds and alerts)
- Limit time spent in video meetings
7) Creative Rest
Our brains need breaks to breathe in order to create and innovate. To enable us to build a better world, brick by brick.
To function best our brains need either narrow focus or open focus. Open focus is when your brain reorders information and creates links where there are none.
How to activate open focus mode?
- Go for a tech-free walk in nature
- Visit a museum or exhibition
- Take in a sunrise or sunset
How to get started:
Start with your 1-2 biggest rest deficits. Then, over time, create daily and weekly habits to get all 7.
Good luck.
Here’s a real-life example:
Meet Susan. She’s a dedicated executive in a demanding corporate job.
She prided herself on her ability to meet tight deadlines and exceed expectations.
“I usually sleep 5-6 hours to stay ahead. It’s the price I have to pay for success,” she said.
Her schedule left little room for relaxation or self-care, and she often found herself burning the midnight oil to complete tasks.
Susan’s fatigue had become palpable. She struggled to concentrate during meetings, her energy levels plummeted, and she started experiencing frequent headaches.
Ignoring the signs, she had pushed herself harder, thinking it was just a phase. It wasn’t. Her health took a serious hit. Doctors recommended prioritizing her well-being.
When we started working, we did nothing complicated: we improved her sleep habits and created a calming pre-sleep routine with yoga, mindfulness, and breathwork.
Then, we moved on with a simple and balanced 30-minute daily exercise routine. Additionally, we focused on aligning her food habits with nutrient-dense foods, following a Mediterranean diet, and incorporating mindful eating principles.
Gradually, Susan noticed positive changes. Her energy levels increased, she felt more focused at work, and her overall health improved.
Soon Susan found herself not only meeting but surpassing work expectations. The newfound balance in her life not only enhanced her professional performance but also spilled over into her personal life.
By the way, if you are an entrepreneur who wants to feel energized and have a confident strong body without spending hours in the gym or the kitchen? If that’s you then click here to sign up for a strategy call and let’s get you holistically fit.
That’s it for today.
Hope that helps. Good luck.
What’s going on in our world
Recently, Ketty had an eye-opening conversation with Andrea Orsag:
A remarkable individual, circular economy expert, and the founder of “Mission C”.
Her human-centric approach brings the circular economy concept right to our doorstep.
She explains vividly how the
- pressing challenges and
- environmental crisis
impact our overall well-being and health.
If you want to know how circular economy can
→ improve your health and well-being
→ benefit you as an entrepreneur or business owner
As always, stay fit, stay active, and enjoy your life.
Ketty & Markus
