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Have you ever tried to fix an ongoing lack of energy by getting more sleep — only to do so and still feel exhausted?

If that’s you, here’s the secret: Sleep and rest are not the same thing, although many of us incorrectly confuse the two.

We go through life thinking we’ve rested because we have gotten enough sleep — but in reality we are missing out on the other types of rest we desperately need. The result is a culture of high-achieving, high-producing, chronically tired and chronically burned-out individuals. We’re suffering from a rest deficit because we don’t understand the true power of rest.

Rest should equal restoration in seven key areas of your life:

#1 Physical rest

The first type of rest we need is physical rest, which can be passive or active. Passive physical rest includes sleeping and napping, while active physical rest means restorative activities such as yoga, stretching and massage therapy that help improve the body’s circulation and flexibility.

#2 Mental rest

The second type of rest is mental rest. Do you know that coworker who starts work every day with a huge cup of coffee? He’s often irritable and forgetful, and he has a difficult time concentrating on his work. When he lies down at night to sleep, he frequently struggles to turn off his brain as conversations from the day fill his thoughts. And despite sleeping seven to eight hours, he wakes up feeling as if he never went to bed. He has a mental rest deficit.

The good news is you don’t have to quit your job or go on vacation to fix this. Schedule short breaks to occur every two hours throughout your workday; these breaks can remind you to slow down. You might also keep a notepad by the bed to jot down any nagging thoughts that would keep you awake.

#3 Sensory rest

The third type of rest we need is sensory rest. Bright lights, computer screens, background noise and multiple conversations — whether they’re in an office or on Zoom calls — can cause our senses to feel overwhelmed. This can be countered by doing something as simple as closing your eyes for a minute in the middle of the day, as well as by  intentionally unplugging from electronics at the end of every day. Intentional moments of sensory deprivation can begin to undo the damage inflicted by the over-stimulating world.

#4 Creative rest

The fourth type of rest is creative rest. This type of rest is especially important for anyone who must solve problems or brainstorm new ideas. Creative rest reawakens the awe and wonder inside each of us. Do you recall the first time you saw the Grand Canyon, the ocean or a waterfall? Allowing yourself to take in the beauty of the outdoors — even if it’s at a local park or in your backyard — provides you with creative rest.

But creative rest isn’t simply about appreciating nature; it also includes enjoying the arts. Turn your workspace into a place of inspiration by displaying images of places you love and works of art that speak to you. You can’t spend 40 hours a week staring at blank or jumbled surroundings and expect to feel passionate about anything, much less come up with innovative ideas.

#5 Emotional rest

Now let’s take a look at another individual — the friend whom everyone thinks is the nicest person they’ve ever met. It’s the person everyone depends on, the one you’d call if you needed a favor because even if they don’t want to do it, you know they’ll give you a reluctant “yes” rather than a truthful “no”. But when this person is alone, they feel unappreciated and like others are taking advantage of them.

This person requires emotional rest, which means having the time and space to freely express your feelings and cut back on people pleasing. Emotional rest also requires the courage to be authentic. An emotionally rested person can answer the question “How are you today?” with a truthful “I’m not okay” — and then go on to share some hard things that otherwise go unsaid.

#6 Social rest

If you’re in need of emotional rest, you probably have a social rest deficit too. This occurs when we fail to differentiate between those relationships that revive us from those relationships that exhaust us. To experience more social rest, surround yourself with positive and supportive people. Even if your interactions have to occur virtually, you can choose to engage more fully in them by turning on your camera and focusing on who you’re speaking to.

#7 Spiritual rest

The final type of rest is spiritual rest, which is the ability to connect beyond the physical and mental and feel a deep sense of belonging, love, acceptance and purpose. To receive this, engage in something greater than yourself and add prayer, meditation or community involvement to your daily routine.

As you can see, sleep alone can’t restore us to the point we feel rested. So it’s time for us to begin focusing on getting the right type of rest we need.

Editor’s note: Fatigue can also be associated with numerous health problems, so please get checked out by your physician if it persists.

To learn more about Dr. Saundra Dalton-Smith and her work, visit her website. 

This post was adapted from her TEDxAtlanta Talk. Watch it here: 

ABOUT THE AUTHOR

Saundra Dalton-Smith MD is a physician, researcher and the author of the book “Sacred Rest: Recover Your Life, Renew Your Energy, Restore Your Sanity.” Her work has been featured by Fast Company, FOX, MSNBC and Psychology Today. Learn more at DrDaltonSmith.com or by following her on Instagram (@DrDaltonSmith) or LinkedIn (Linkedin.com/in/drdaltonsmith).

This post was originally published on TED Ideas. It’s part of the “How to Be a Better Human” series, each of which contains a piece of helpful advice from someone in the TED community; browse through all the posts here.

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These days, the school bell isn’t ringing for most of our kids, and it’s up to parents to ensure that children and teens get the sleep that they need during these stressful and uncertain times.

In the time before the coronavirus pandemic, I gave a TEDx Talk, spoke around the country, and wrote about the importance of good parenting and good policies— specifically, healthy school start times— to make sure adolescents got enough sleep.

As parents, it’s important to recognize the specific sleep needs of your child based on their stage of development. According to scientific consensus, toddlers need about 11 to 14 hours of sleep, preschoolers, about 10 to 13 hours, school-aged children (ages 6-12), about 9 to 12 hours, and teenagers, 8 to 10 hours. Adults need around 7-9 hours.

But it’s not just about the amount of sleep. The timing of their sleep also changes as they grow. For example, the total recommended sleep durations for infants and toddlers includes daytime napping, which is expected during those developmental periods. Teenagers also experience a developmentally-specific change in the timing of their sleep, known as a phase delay. In short, teenagers are natural night owls, going to sleep later than 6-to-12-year-olds. Although school start times before 8:30AM are a known contributor to adolescent sleep deprivation, parents play a much bigger role when school’s out in making sure that teens’ biological clocks don’t continue to drift later and later.

People of all ages sleep better when they follow consistent daily and nightly routines. This is particularly important during stressful times when many of us no longer have the usual scheduling constraints of going to school or to work. Predictable routines send a message to people’s brains that the world is safe and secure— a critical step to reduce anxiety, which can keep children up at night.

Now’s also a good time to set limits on technology use, particularly at bedtime. With our children home throughout the day and with many of us trying to work from home as well, many parents may be loosening up the usual rules on technology throughout the day. That’s understandable. However, both the stimulating content and light exposure from using devices at night can disrupt children’s and teens’ sleep-wake schedules. Make it a family habit to collectively put your phones and devices to bed at least one hour before bedtime in some neutral place— that is, not a bedroom— such as the kitchen. Recharge your phones while your family is recharging itself with healthy sleep.

It’s important to look for the silver lining during challenging times such as these, and one such benefit may be that we have an opportunity to connect with our families in a way that we normally don’t have the space or time for. Feeling socially connected is absolutely critical for healthy sleep, no matter your age. There may be times when it feels like too much family time when you’re all cooped up inside.

In the evenings, try to reserve time to share a meal together and bond in a meaningful way without technology. Play a board game, do a puzzle, go for a walk, or watch a movie together. As the parent of a high school senior, I know these moments are fleeting. Being present in the moment and being grateful for the time you’re able to spend together is a great strategy to support healthy sleep and the well-being of the entire family.

Watch her TEDx Talk here:

ABOUT THE AUTHOR

Wendy Troxel is a senior behavioral and social scientist at the nonprofit, nonpartisan RAND Corporation. She is a licensed clinical psychologist and certified behavioral sleep medicine specialist, as well as an adjunct faculty member in psychiatry and psychology at the University of Pittsburgh.

Sleep is critical for mind and body health. Without it, the effects can be severe. But what if you suffer from insomnia? Below, neuroscientist Claudia Aguirre provides 7 healthy tips for a better night’s sleep:

1. Aim for power hours. Sleep the recommended amount for a restorative night. That is: between 9 and 12 hours for school-aged children, 8 to 10 hours for teenagers, and 7 to 9 hours for adults. [Animation by TED-Ed]

2. Ban the blue. Filter the blue light of your electronic device and sleep better. Studies show that blue light from electronic devices can delay sleep onset and affect overall circadian rhythm. [Animation by Javier Saldeña/TED-Ed]

3. Spoon. Sleeping on the side may help the brain clear waste more efficiently than sleeping on the back or belly. [Animation by TED-Ed]

4. Breathe deep. Deep breathing triggers the body’s relaxation response. What’s more, inhaling can drive cerebrospinal fluid flow to help clear brain waste and oxygenate the brain. [Animation by TED-Ed]

5. Don’t overdo it. Science is still working this one out, but there are some cases where too much sleep can pose a health risk. Better set that alarm. [Animation by Alan Foreman/TED-Ed]

6. Exercise. Lab experiments show that regular exercise can protect the brain from sleep deprivation-induced memory deficits. [Animation by Andrew Zimbelman/TED-Ed]

7. Keep cool. You just might get a better night’s rest if you sleep in a cool room (or stick your feet out). [Animation by TED-Ed]

For more health tips from experts, check out 7 TED-Ed Lessons for a healthier you.

Author bio: Claudia Aguirre is a neuroscientist and the author of several TED-Ed Lessons, including What would happen if you didn’t sleep? and Does stress cause pimples?

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