The 7 types of rest and how to practice these in winter

When winter arrives, many of us instinctively slow down. The shorter days, colder weather, and quieter atmosphere invite reflection, stillness, and renewal. Yet, rest is not only about sleeping longer or taking a weekend off. True rest comes from understanding the different ways our bodies and minds need recovery. Dr Saundra Dalton-Smith’s research highlights seven distinct types of rest that together support complete wellbeing.

During the colder months, when fatigue and low energy are common, practicing these seven forms of rest can help improve both mental clarity and physical vitality. This approach to winter wellness is not about hibernation, but rather intentional rejuvenation.

According to the Global Wellness Institute, the global wellness economy has grown to over 5.6 trillion dollars, and a large part of that growth is driven by people seeking more balance and better rest. As we focus on winter rest, learning to care for each dimension of ourselves can make the season feel nourishing instead of draining.

Physical rest

The first and most familiar form of rest is physical rest. This includes both passive rest, such as sleep and relaxation, and active rest, which involves gentle movement that restores rather than depletes energy. In winter, many people experience muscle stiffness, tiredness, or disrupted sleep patterns due to less sunlight and colder temperatures.

Practicing physical rest in winter might mean creating a consistent sleep routine, stretching before bed, or going for a slow walk in nature to improve circulation. Activities such as yoga or tai chi can help the body release tension without adding strain. Keeping the body hydrated and nourished with warming foods also supports this essential aspect of winter wellness. When physical rest is prioritised, energy levels improve, immunity strengthens, and the body feels grounded through the changing season.

Mental rest

Mental rest is often overlooked, yet it is vital during winter when many people experience mental fatigue or seasonal stress. The mind constantly processes information, worries, and to-do lists, which can lead to overthinking and burnout.

Creating time for mental rest involves setting boundaries with technology, allowing quiet moments during the day, and giving the brain space to recharge. This could mean journaling, meditating, or simply sitting quietly without distraction. Studies show that even short breaks throughout the day can increase focus and productivity.

During the darker months, mental rest can also include mindful activities such as reading poetry, painting, or listening to calming music. These simple acts help the mind reset and support a deeper sense of winter rest that balances both thought and emotion.

Sensory rest

We live in a world filled with screens, notifications, and background noise. Sensory overload is one of the most common sources of fatigue, and winter can sometimes worsen this as people spend more time indoors surrounded by artificial light and digital devices.

Sensory rest means intentionally reducing stimulation. Turning off unnecessary screens, dimming harsh lights, or taking a quiet walk outside can help restore balance. Even sitting by a window to observe falling snow or candlelight can bring peace to overstimulated senses.

Incorporating moments of silence into daily routines supports winter wellness by calming the nervous system and encouraging mindfulness. When the senses are rested, sleep improves, stress decreases, and inner calm becomes easier to maintain.

Emotional rest

Emotional rest involves giving ourselves permission to feel honestly without judgment. Winter can stir feelings of loneliness, fatigue, or melancholy, especially when social activities slow down or when life feels more introspective.

Practicing emotional rest means expressing feelings rather than suppressing them. Talking to a friend, writing in a journal, or seeking professional support allows emotions to be acknowledged and released. Creating boundaries with draining situations or people also protects emotional energy.

Research from the American Psychological Association shows that emotional expression and social support improve resilience and reduce anxiety. By prioritising emotional rest during the winter season, individuals cultivate compassion for themselves and strengthen their emotional wellbeing as part of overall winter wellness.

Creative rest

Creative rest reawakens the sense of wonder and inspiration that fuels imagination. In modern life, constant problem-solving can drain creative energy. During winter, when nature rests and the pace slows, it’s a perfect time to replenish this form of rest.

Spending time in art galleries, exploring music, writing, cooking, or simply observing nature can inspire creativity. Even moments of stillness, like watching the sunrise or admiring frost on a window, help the mind reconnect with beauty and possibility.

This type of rest nurtures innovation and joy. For those feeling uninspired or stuck, creative rest can reignite motivation and spark new ideas, making winter rest an opportunity for renewal rather than stagnation.

Social rest

Social rest means reflecting on which relationships bring energy and which ones drain it. The winter season often brings more time at home, providing a chance to prioritise meaningful connections.

Rather than feeling obligated to attend every gathering, social rest encourages quality over quantity. It’s about surrounding yourself with people who offer genuine support and understanding. At the same time, solitude can also be a form of social rest when it helps restore emotional energy.

Spending an evening with a trusted friend, sharing laughter, or enjoying a quiet moment with family fosters a deep sense of belonging. According to studies on social health, people with strong, supportive relationships are more likely to experience greater happiness and longevity. Embracing social rest as part of winter wellness helps nurture both connection and peace.

Spiritual rest

Spiritual rest connects us to something greater than ourselves. This does not necessarily mean religion, but rather a sense of meaning, purpose, and inner alignment. Winter is often a reflective season, making it a natural time to explore spiritual rest through practices that restore inner peace.

Meditation, prayer, time in nature, or volunteering can all strengthen the sense of connection and gratitude. Reflecting on personal values or simply taking moments to appreciate life can bring clarity and calm.

Research published in the Journal of Health Psychology suggests that spiritual practices such as mindfulness and gratitude are linked to lower stress levels and improved mental health. Engaging in spiritual rest supports the holistic goal of winter rest by grounding the spirit and bringing perspective to daily life.

Finding balance through winter rest

The types of rest remind us that true recovery is multi-dimensional. When we nourish the body, calm the mind, and nurture the spirit, we create balance that supports lasting wellbeing. Winter offers a natural invitation to slow down, reflect, and practice rest in its many forms.

By exploring physical, mental, sensory, emotional, creative, social, and spiritual rest, we can transform the colder months into a season of deep renewal. Integrating these practices into daily routines allows us to experience the full benefits of winter wellness and to carry that sense of balance into every season that follows.