How to Rest Your Body & Mind for More Energy, Productivity, and Peace

No matter how busy your schedule is, everyone needs time to rest. The trouble is, sometimes you wake up from a good night's sleep feeling just as tired as before! If that's the case, it may be because you are not getting the type of rest you need. Both your body and mind need a variety of different types of rest to relax, unwind, and recharge.^{[1]
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Research source} From 5-minute meditation breaks to mindfulness exercises to relaxing escapes to the wilderness (or even just your backyard), you need rest in all forms to really relax. Whether you're looking to relax your body, mind, or soul, this article is here to help provide tips on how to make rest a meaningful part of your schedule.

Easy Ways to Get Proper Rest

Take short breaks from work or projects to let your mind relax.
Try meditating for a few minutes each day to improve your mindfulness.
Do slow, intentional exercises like yoga to restore your body.
Establish a soothing bedtime routine to increase your sleep quality.
Use breathing exercises to calm your body and brain.
Practice “deep play” with a hobby or activity you love and are challenged by.
Go for a walk or spend time in nature to connect with something bigger than yourself.

Section 1 of 7:

Restful Activities to Recharge & Recover

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1
Take short breaks to relax or unplug as you work. No matter how much work you have to do, remember that you're only human. A break can bring you back to yourself for a moment. If you find your mind stuck on a particular homework problem or you just can’t seem to focus on a project at work, take 5 minutes to step away and quiet your mind. Giving your mind a break helps you feel fresh and rejuvenated when you return to the task at hand.^{[2]
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- Try going outside for a few minutes of fresh air or take 10 minutes to walk around the block. If you can't go outside, step away from your desk and look at the view of the city through your window.
- These breaks can give you some much-needed mental or creative rest so you feel reenergized when you return to your task.
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Practice mindful meditation daily. According to Meditating is a great way to rest your mind and body.^{[3]
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Alex Dimitriu, MD
Sleep Specialist

Expert Interview. 16 October 2019.} Though there are a variety of meditation practices you can try, mindful meditation is one of the most common.^{[4]
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Harvard Medical School
Harvard Medical School's Educational Site for the Public

Go to source} A primary focus of mindful meditation is living in the present moment. You do so by focusing on your breathing and letting your thoughts pass without attachment, worries, or judgment. These practices help you rest, quiet your mind, and relax your body.
- To meditate, find a calm space to sit alone. Next, close your eyes and focus on your breathing. If you run into distracting thoughts, acknowledge them objectively but let them pass.
- If you are new to meditating, try it out for shorter spans of time. Even 5 minutes of meditation can provide benefits!^{[5]
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Focus on your senses to ground your thoughts and rest your mind. If you find your mind racing, focus instead on senses like sight, smell, and touch as a helpful distraction. Experiment with engaging different senses to see which ones are most useful in quieting your thoughts.
- For example, clear your thoughts by imagining a peaceful scene, or look out the window to the trees blowing in the wind. You may also try smelling the flowers outside your door or lighting a candle with a nice aroma. Engage with touch through petting your dog or cat if you have one or wrapping up in a fuzzy blanket.^{[6]
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- Different people prefer different sensory experiences to calm them. Experiment with sensations that soothe or distract you until you find some that reliably work.
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Try aromatherapy for its calming benefits. Aromatherapy uses essential oils to bring you peace, calm, and clarity. The process works through breathing in essential oils using a diffuser or humidifier. Smelling these aromas prompts your brain to produce hormones like serotonin that can improve your mood.^{[7]
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Cleveland Clinic
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Go to source} Due to its calming benefits, aromatherapy can be used to reduce stress levels and help you relax.
- Commonly used essential oils include lemon, lavender, chamomile, and cedarwood.
- Due to the potent amount of plant material in essential oils, it’s important to use them in moderation and with caution. Avoid direct contact with essential oils on your skin and cease using them if you develop an allergic reaction. If you’re unsure of how to properly use essential oils, talk to a trained herbalist or doctor before trying them.^{[8]
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- While most essential oils are safe to diffuse for everyone, some oils, like tea tree oil, may be irritating to pets and small children.
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Take deep breaths to destress and unwind. By doing some basic breathing exercises, you can help your body calm down quickly while also distracting your mind. The best part is that this method can be practiced anywhere, whether you’re stressed during a particularly hectic work day, winding down for bed, or even on the road during a vacation.^{[9]
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- With one hand on your chest and the other on your belly, take a deep breath through your nose. Once your belly is filled with air, exhale. Continue breathing in and out and feel as the hand on your belly rises and falls with your breaths. The hand on your chest should remain steady. Continue the practice until you begin to feel its calming benefits.
- Or, try slowing your inhales and exhales to be 5 counts long (breath in for 5, breath out for 5). Start with a lower number if 5 counts is too long.
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Practice slow exercises like yoga to rest your mind and body. Though doing yoga is a great workout, it also provides many benefits to help you rest. Yoga encourages mindfulness, meaning remaining in tune with your mind and body in the present moment. If there is a lot on your mind, this can be a great way to destress and give your mind some peace. Yoga also engages your body and breaths, which can be a great means to relax your body. Specific yoga poses can be especially helpful when looking to rest your body and mind. ^{[10]
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- Child’s pose (Balasana) is a relaxing pose that is also a great option for beginners.^{[11]
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- Corpse pose (Savasana) is another simple yet highly beneficial choice.^{[12]
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- A standing forward bend (Uttanasana) is an easy move that relieves tension in your neck, back, hamstrings, calves, and hips.
- For helpful instruction, consider enrolling in a yoga class, working with a private instructor, or watching online yoga tutorials on websites like YouTube.
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Keep a journal to quiet your mind and study your thoughts objectively. Writing down your thoughts is a great way to rest your mind. If you find yourself stressed or particularly anxious about anything, journaling functions as a safe space to express your feelings privately. Taking this time to decompress helps put your mind at ease and quiets negative or stressful emotions so they may become more manageable.^{[13]
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- Journal consistently to experience the greatest benefits;try daily or several times a week. Pick a certain time to journal each day. Consider journaling each morning to start the day with a clear head or right before bed to rest your mind and prepare for a good night’s sleep.
- Feel free to be as creative as you would like when journaling. If you don’t feel like writing down your thoughts sometimes, try drawing pictures or making playlists to express your feelings.
- Don’t judge your writing or thoughts as you write. Just let your mind and hand wander and enjoy the freedom of thought!
- Journal by hand rather than on a computer to limit your screen time and avoid distractions.
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Listen to calming music to relax your mind if you need to decompress. Studies show that music releases the hormones serotonin and oxytocin, which can improve your overall mood and even help you fall asleep at night.^{[14]
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Research source} Try making a playlist of music that brings you peace or look for playlists online.
- Soothing music has benefits like slowing your breathing and heart rate, lowering your blood pressure, and easing stress and anxiety.
- You can also consider listening to ambient sounds, like YouTube videos featuring water sounds, ocean waves, falling rain, and other sounds of nature to decompress and rest your mind.
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Try taking a social media break. Though a great way to stay connected, social media can also cause stress. You may find yourself comparing your lifestyle, fitness routine, or looks to the people you follow. Or maybe you frequently get sucked into scrolling sessions that seem to never end. Regardless, these activities can leave your mind feeling drained and exhausted! To give your mind some rest, consider taking a break or being more mindful of how often you use social media.^{[15]
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Cleveland Clinic
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- Consider scheduling a set time to check social media if you don't want to take a break altogether. For example, pick a time each day to check social media sites and catch up with your friends. Limit that time to 5 to 10 minutes.^{[16]
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  Cleveland Clinic
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- Check your phone settings to see if you can set timers on social media apps to limit your use. For example, you could limit your Instagram use to 15 minutes per day.
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Go outside or spend time in nature to relax and live presently. The outdoors offer a wealth of resources when it comes to relaxing your mind and body, and you don’t need to retreat to the wilderness to experience its many benefits.^{[17]
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- If you’re stressed during work, take a 5-minute break to go outside and breathe in the fresh air. Rather than focusing on what’s bothering you, take a moment to look at the trees swaying in the breeze and listen to the sounds of birds chirping and other wildlife.
- You may be too busy to go out during your workday. If that’s the case, even adding a plant to your desk can offer an opportunity to appreciate nature. Water your plant and admire it in moments when you need some calm.^{[18]
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- When you’ve got more time on the weekend, walk to a nearby park, consider finding a hiking trail in your area, or take a day trip to a natural landmark.
Gwyneth Paltrow, Actor & Wellness Entrepreneur

Prioritizing rest and self care does wonders. "I try to nourish my body inside and out with love, sleep, good food, and fresh air."
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Develop a relaxing bedtime routine. Establishing a healthy bedtime routine can help you get to sleep faster and get important physical rest. Try going to bed at the same time each night and do relaxing activities like drinking non-caffeinated tea, listening to soothing music, and dimming the lights in your room. Avoid snacking or drinking caffeinated beverages before bed. These can make you feel more alert as you drift to sleep.^{[19]
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Mayo Clinic
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Go to source} You should also avoid using electronics right before bed.^{[20]
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Alex Dimitriu, MD
Sleep Specialist

Expert Interview. 16 October 2019.} Phones, computers, and other electronics all emit blue light from their screens, which decreases the production of the sleep-inducing hormone melatonin.^{[21]
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- Consider leaving your laptop and phone in the living room to charge overnight. Try to quit using electronics a few hours before bed each night.^{[22]
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  Alex Dimitriu, MD
  Sleep Specialist
  
  Expert Interview. 16 October 2019.}
- If you must use electronics close to bed to study or work, switch to night mode so that the light from your screen is not as harsh.^{[23]
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Engage in deep play (a hobby or activity that’s separate from work). “Deep play” is like a serious hobby that challenges you, requires some skill, engages your mind, and provides intellectual, emotional, or personal rewards. It’s similar to work, actually, but in a completely different context that removes you from the stresses of your obligations and is psychologically refreshing^{[24]
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Research source} For example:
- Winston Churchill, the Prime Minister of the UK during and after WWII, was a painter. Like politics, painting requires skill, a vision, decisive action, and patience. For him, it was a way to get similar rewards to politics, but without the frustration and high stakes.
- Your deep play activity can be anything that engages you on a deep level and isn’t too easy or too difficult to execute. Sports and creative hobbies are common, but you can choose anything!
- Try to schedule time into your week for some deep play. Even if it’s just for 30 minutes once or twice a week, you’ll feel refreshed and motivated to return to your normal activities.

Section 2 of 7:

Incorporating Rest into Your Work Day

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Take multiple, very short mindfulness breaks during a hectic work day. If you’re stressing about making it through the work day and don’t have time to fully step away and recharge, there are plenty of ways to give yourself an energy boost and rest for a moment before diving into the next meeting or task. Take a look at some of these possibilities:^{[25]
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- Pause for 30 seconds or a minute on your lunch break before you start eating. Simply sit with your food and take a moment to breathe.
- When you’re stressed, take a few deep breaths and pay special attention to the “pause” at the end of your inhale before you exhale to “reset” your focus.
- When you finish a task (no matter how small), take a break for a few seconds or a minute to do a mini-recharge before moving on to the next one.
- Take 1 minute (at your desk, walking around the office, looking out a window, or wherever you can find some space and quiet) to take a full mental break. Close your eyes, do some deep breathing, or just let your mind wander.
- Leave your work at work when you clock out—no emails, no calls, no extra tasks until you clock back in. This leaves you refreshed for the next day and helps with your work-life balance.

Section 3 of 7:

How to Make Your Rest Intentional

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Think of rest as a skill to complement your work or productivity. Resting well and with purpose when you need a break is key to performing and feeling your best when you need to be “on.” So, try changing your mindset around rest: taking a break doesn’t mean you’ve failed or unproductive. It just means that whatever you didn’t get to today, you’ll get to tomorrow.^{[26]
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Research source} Here are some more ways to improve your rest and make it more purposeful:
- Accept that it’s not always possible to cross every single item off your to-do list by the time you want to. Think something like “I didn’t expect this, but I accept that I need a break” to realistically gauge your expectations.
- Ask yourself if you’re truly at rest while resting. Are you truly relaxed and mindful of your senses and surroundings, or is your mind racing instead of just being? Take a few breaths and try to quiet your mind.
- Focus on your surroundings to connect to the “now.” Think about what you see, feel, smell, hear, or taste right now to calm your mind and engage your senses.
- Do what feels good and restful to you. Everybody’s needs and motivations are different, so adjust restful activities to suit your preferences or schedule.

Section 4 of 7:

What are the types of rest?

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There are 7 major types of rest you need, from physical to emotional. You’re probably already familiar with physical rest—things like napping, sleeping, or even doing restorative activities like yoga. But, to feel fully recharged, it’s important to rest yourself in other areas, too. The 7 types of rest are:^{[27]
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- Physical rest: Recovering from activities that fatigue your body. Ways to rest include sleep, naps, or light physical activity.
- Mental rest: Quieting your mind and soothing racing thoughts. Ways to rest include journaling, taking breaks from work, or meditation.
- Sensory rest: Limiting overstimulation to ground yourself. Ways to rest include cutting down on screen time and focusing on one sense at a time to ground yourself.
- Emotional rest: Being authentic and allowing your emotions to be felt. Ways to rest include expressing your real feelings or surrounding yourself with people who give you emotional peace.
- Social rest: Balancing alone time with your capacity for socialization. Ways to relax include recognizing when your “social battery” is drained and setting boundaries to protect your social energy.
- Creative rest: Getting inspired and releasing the pressure to do or make something. Ways to rest include taking breaks from problems or projects, going for walks to let your thoughts flow, or engaging with content or activities that inspire you.
- Spiritual rest: Connecting with something larger or deeper than yourself. Ways to rest include prayer, meditation, engaging with your community, or pursuing your deepest passions.

Section 5 of 7:

What qualifies as rest?

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Rest is any activity that allows you to be instead of doing something. Think of rest as the stopping of work or worrying; it can be anything where you’re not actively trying to complete or accomplish something for a purpose other than leisure.^{[28]
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Research source} This means rest can be different for everyone; some might find completing a painting stressful or active, for example, while others find it a soothing and enjoyable way to “turn off.” Some important qualities of rest include:
- You’re not practicing self-control or limiting yourself.
- You’re not consciously or actively thinking about work or productivity.
- The activity is not interfering with your ability to fall or stay asleep.
- The activity is something you find genuinely enjoyable, soothing, relaxing, or restorative.

Section 6 of 7:

Why It Feels Difficult to Rest

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A need to achieve or discomfort with your thoughts can make resting hard. There are a lot of reasons you might feel uncomfortable or reluctant to take time to rest. For many who link their self-esteem to their productivity, resting feels like quitting, being lazy, or being unproductive when there’s more work to do and success to gain. On the other hand, some people don’t want to deal with racing thoughts, boredom, or negative feelings like anger or loneliness and prefer to stay distracted or keep pushing themselves to work.^{[29]
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Research source} Other potential reasons people struggle to rest could include:
- Perfectionistic tendencies that push you to accomplish everything flawlessly and a fear that a break will undermine your success.
- A fear that stopping what you’re doing will set you back or force you to endure brutal “catch up” time later.
- Invasive or racing thoughts that are hard to quell and make rest feel uneasy or impossible.

Section 7 of 7:

Why is rest important?

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Rest gives your body and brain time to recover and work productively later. It’s easy to visualize how rest benefits you physically; things like sleep, naps, or a “rest day” between workouts are common ways people take care of their bodies in order to function at a sharper level later. However, your brain, creativity, and motivation also benefit from quality rest:^{[30]
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- Proper rest allows your brain to retain information more easily and form stable, long-lasting memories.
- Allowing your mind to wander “unsticks” you from time so you can process the past and make plans for the future (consciously or subconsciously).
- Having downtime makes you feel more motivated, attentive, productive, and creative when it’s time to get back to work.
- Wakeful rest (scientifically called the “default mode network” of your brain) allows you to subconsciously solve problems, giving you those “aha!” moments of realization (this is especially true for highly creative people).
- Some evidence even suggests resting moments allow you to check in with your feelings and morals, leading to a firmer sense of self.

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How can I rest fast?

Alex Dimitriu, MD
Sleep Medicine & Psychiatry Professional
Alex Dimitriu, MD is the Owner of Menlo Park Psychiatry and Sleep Medicine, a clinic based in the San Francisco Bay Area with expertise in psychiatry, sleep, and transformational therapy. Alex earned his Doctor of Medicine from Stony Brook University in 2005 and graduated from the Stanford University School of Medicine's Sleep Medicine Residency Program in 2010. Professionally, Alex has dual board certification in psychiatry and sleep medicine.

Alex Dimitriu, MD

Sleep Medicine & Psychiatry Professional

Expert Answer

Try aromatherapy. One popular scent is lavender, which can help lower anxiety and improve your sleep by raising levels of GABA, a calming neurotransmitter.

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