You’re getting your seven hours, but still feel bone-tired by mid-morning. No amount of coffee seems to cut through the fog. Sound familiar? You might not be sleep-deprived — you might be rest-deprived.
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Rest and sleep aren’t the same thing. While sleep helps your body repair and recharge, rest goes deeper. It addresses the different ways your mind, body and emotions become depleted throughout the day. And if you’re only focusing on sleep, but neglecting rest, you may find yourself constantly drained, even after a full night in bed.
So what exactly does it mean to be rest-deprived?
Sleep is just one piece of the puzzle
Sleep is essential, but it’s not the only type of recovery we need. According to experts like Dr Saundra Dalton-Smith, who popularised the concept of “rest deficit,” there are seven types of rest we all need: physical, mental, sensory, emotional, creative, social and spiritual. Miss one or two for long enough, and it shows up — as burnout, irritability, low motivation, or even physical tension.
You might be lying down every night, but if you’re constantly on alert, solving problems, people-pleasing or multitasking all day, your body isn’t truly coming down.
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Signs you’re rest-deprived (even if you’re sleeping)
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You wake up feeling tired, even after 7–8 hours
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You struggle to focus or find motivation
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You feel mentally foggy, overwhelmed or overstimulated
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You don’t feel “present,” even during downtime
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You feel emotionally flat or unusually reactive
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You crave solitude — or feel resentful of constant interaction
What different types of rest actually look like
1. Physical rest
This includes both passive rest (like sleep and naps) and active rest — things like gentle stretching, walking, or breathing deeply to ease physical tension.
2. Mental rest
Your brain is constantly processing. Give it breaks throughout the day — jotting down tasks, switching off notifications, or taking five minutes to do absolutely nothing.
3. Sensory rest
Screens, traffic, noise, lights — they all add up. Try moments of silence, dim lighting, or closing your eyes during the day to reset.
4. Emotional rest
This means giving yourself space to be honest about how you feel, without having to perform or manage anyone else’s emotions. It might mean saying no more often.
5. Creative rest
Whether you’re in a creative job or not, your brain thrives on inspiration. Watch a sunrise, walk somewhere new, doodle, or simply sit in nature.
6. Social rest
Not all socialising is equal. Spend time with people who don’t drain you — or take a break from people altogether when needed.
7. Spiritual rest
For some, this looks like prayer or meditation. For others, it’s time spent in nature, or doing something that connects you to a deeper sense of purpose.
How to rest more — even if you’re busy
The good news? You don’t need a week-long retreat to restore balance. Try building micro-rest into your day:
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Take 60 seconds to breathe deeply between meetings
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Step outside for five minutes without your phone
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Create a ‘no multitasking’ zone at lunch or dinner
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Schedule a night with no social plans, just for yourself
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Notice which types of rest you’re neglecting — and prioritise that one first
Sleep is non-negotiable, but so is rest. If you’re doing everything “right” and still feeling depleted, maybe it’s time to stop pushing — and start restoring. Being well-rested isn’t just about getting to bed earlier. It’s about tending to the parts of you that don’t clock out when the lights go off.
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