From smarter tech to science-backed habits, learn how to achieve your best sleep yet — brought to you by Eight Sleep.
When you read “rest”, your mind likely turns to a good night’s sleep – or perhaps settling into your favorite armchair with a hot cup of tea.
Yet, while sleep’s impact on exercise and health is well-documented, rest goes far beyond what happens when your head hits the pillow. Rest comes in many forms – each targeting a specific area of the body or mind – and overlooking them can leave you vulnerable to fatigue, burnout, or stalled progress in your training.
The “7 types of rest” was coined by Dr Saundra Dalton-Smith (author of Sacred Rest: Recover Your Life, Renew Your Energy, Restore Your Sanity) in a 2021 TED Talk, in which she outlined a holistic way of approaching rest: one that doesn’t confuse it with sleep alone.
At F45, we know performance isn’t only about what you do in class – it’s also about how you recover. That’s why below, we’re exploring Dalton-Smith’s 7 types of rest: what they are, how they work, and practical ways to integrate them into your training routine and daily life.
1. Physical rest – restoring the body
Physical rest includes both passive rest (like sleeping), as well as active rest (like stretching, massage, or active recovery sessions).
Sleep has been repeatedly identified as a key recovery modality for athletes, where shorter or lower-quality sleep increases fatigue, disrupts hormonal recovery and delays muscle repair¹.
Systematic review evidence shows that sleeping more (either at night or napping during the day) is the most effective intervention to enhance physical and cognitive performance in athletes — underscoring how essential adequate rest is for training adaptation and injury prevention². – Nicole Moyen Director of Science & Clinical Research, Eight Sleep
That’s why our recovery workouts here at F45 Training combine a range of passive and active exercises with a selection of strategic stretching techniques designed to improve your posture and boost your range of motion and flexibility. What’s more, Recovery by F45 Training takes you deeper into the world of physical rest – immersing you (quite literally, in the case of contrast therapy) in a better way to recharge after a gruelling workout.
With cold plunges, infrared saunas, and percussion therapy available at selected studios, it’s a total wellness package helping you reduce inflammation, combat delayed onset muscle soreness (DOMS), and aid muscle recovery – perfect for when you’re feeling the burn after a challenging hybrid or resistance workout at F45.
2. Mental rest – switching off the mind
Mental fatigue can hit just as hard as physical fatigue: with problem-solving, endless scrolling, and the societal pressure to be “always on” taxing the brain’s energy.
This is where the second of the 7 different types of rest – mental rest – comes in.
Mental rest isn’t about zoning out, but rather about giving your mind deliberate space to pause, reset, and recover. Practices like journaling, meditation, or even setting a timer for short “mind breaks” during your day can help stop mental clutter from building up.
At F45, we see mental recovery as a key part of performance. Mindfulness practices like breath work, meditation, and even reflective journaling after an energetic cardio session can help sharpen your focus, reset your mind, and restore your motivation when it starts to dip.
Eating well is an important component of mental rest, too. The strong connection between fitness, nutrition, and mental health means that what you’re meal prepping for the week (and what you’re eating pre- and post-workout) influences how you feel: inside and outside the studio. So, look for healthy options when dining out – and when cooking at home.
3. Emotional rest – reducing hidden stress
It’s not always the body or mind that get tired – emotions can weigh heavily, too.
Constantly managing your own feelings (or carrying the load of the people around you) can leave you drained. Emotional rest, then (as described in Dalton-Smith’s 7 types of rest) is about creating safe spaces to release, recharge, and be honest with yourself. This might look like setting boundaries, having real conversations with people you love and trust, or simply giving yourself permission to feel – without fear of judgment.
At F45, we’re well-versed in the emotional boost that comes from community – and the format of our group fitness classes make them the perfect place to experience this buzz for yourself. Training alongside like-minded people at your local F45 studio – and under the guidance of coaches who celebrate your wins and encourage you through the harder sessions– builds a support system that can help lighten emotional fatigue.
4. Social rest – balancing connections
Not all social interactions are created equal.
Some fuel you with energy and positivity, while others can leave you feeling depleted. That’s why social rest advocates for leaning into the uplifting ones – and limiting the draining ones.
At F45, you’re surrounded by people who share your drive, your goals, and your energy – meaning all our workouts at F45 double as a social recharge. Spending time with an encouraging team not only builds accountability and paves the way for a sustainable fitness routine – it also helps offset the social fatigue we all feel from less supportive environments.
5. Sensory rest – unplugging from overstimulation
Between screens, noise, bright lights, blue light, and constant notifications, our senses rarely get a break. That overstimulation impacts focus, sleep, and post-training recovery – impacting your ability to prevent injury and prepare for your next workout properly.
Some people are more affected by overstimulation than others, and those that are more sensitive, can have a harder time unwinding before bed. It’s worth experimenting with different pre-bedtime behaviors: one night put down any stimulating content or devices 1 hour before bedtime and dim the lights, another night allow yourself to do whatever feels good to you (including phone content), and see how your sleep varies with different pre-bedtime routines. – Nicole Moyen Director of Science & Clinical Research, Eight Sleep
Sensory rest is about stepping back. It could be as radical as a full digital detox, as simple as a walk outdoors, or as brief as five minutes of quiet time in a calm space. Even switching your phone to “do not disturb” for an hour can make a noticeable difference – leaving you recharged, reinvigorated, and ready to dive back into the endorphin boost of an F45 workout.
6. Creative rest – sparking inspiration
In the same way strength training overloads your muscles, your creative energy can hit a wall if it’s overworked. Creative rest (the sixth of the 7 different types of rest Dalton-Smith lays out) isn’t about “doing nothing”, though – it’s about doing things differently. It involves feeding your imagination with new ideas, perspectives, and inspiration to thrive.
You might find this through art, music, travel, or spending time in nature. Launching yourself into new environments and experiences helps reignite the sparks of curiosity and innovation.
For F45 athletes, creative rest means staying inspired in your training. Mixing up your workouts, trying new Recovery modalities, or training in a different studio while travelling (we have more than 3,300 of them!1) can refresh your perspective. This not only keeps fitness exciting – it tops up the stocks of creative energy that will flow into other areas of your life.
And don’t forget the F45 Challenge.
With its mix of goal setting, gamification, and community-driven fun, it’ll bring a fresh sense of motivation and excitement to your workouts. With new ways to measure progress, meet people, and test yourself against the person you were eight weeks ago, the F45 Challenge keeps you mentally energized, creatively engaged – and having a lot of fun while you’re at it!
7. Spiritual rest – connecting to purpose
The final tenet of the 7 types of rest? Spiritual rest – and this isn’t limited to religion.
Rather, this pillar of holistic rest is about feeling connected to something bigger than yourself: your values, your community, or your sense of purpose.
Spiritual rest can come through mindfulness, volunteering, gratitude practices, or taking a moment to reflect on what drives you. It’s about creating meaning in your daily actions.
At F45, this sense of purpose is built into the training experience. Progress, teamwork, and community connection all serve as reminders that your efforts go beyond physical gains. When you connect to that bigger “why,” your workouts – and your recovery – become more fulfilling. And after that? Well – the fitness results you’re searching for won’t be far behind.
Enjoyed this guide to the 7 types of rest? Find out how to achieve your best sleep yet, sponsored by Eight Sleep – shop now.
Sources:
- https://www.mdpi.com/2077-0383/14/21/7606
- https://sportsmedicine-open.springeropen.com/articles/10.1186/s40798-023-00599-z?
- f45training.com/about/
