Life Kit (NPR) – Episode Summary

Episode Title: 7 kinds of rest (other than sleep)
Host: Marielle Segarra
Guest: Dr. Saundra Dalton-Smith, physician & author
Date: February 2, 2026

Episode Overview

In this episode of Life Kit, host Marielle Segarra explores the concept of "rest" beyond just sleep, guided by Dr. Saundra Dalton-Smith, who has identified seven distinct types of rest necessary for maintaining our well-being. Dr. Dalton-Smith shares personal experiences and practical recommendations for identifying rest deficits and integrating restorative practices into daily life, offering a fresh perspective on how to recharge.

Key Discussion Points & Insights

1. The Genesis of the Seven Types of Rest

• Dr. Dalton-Smith recounts her personal burnout despite professional and personal success (01:06).
  • “My life on the outside looked extraordinarily successful, and it did not feel successful at all to be in the middle of. And so that particular day, I just kind of laid on the floor looking up at the chandelier in my foyer, thinking, how did I get here?” — Dr. Dalton-Smith (01:19)
• Years of medical practice showed her that patients often suffered from rest deficits rather than clear medical problems (01:54).

2. The Seven Types of Rest

a. Physical Rest (05:24)

• Two kinds:
  • Passive: Sleeping, napping
  • Active: Activities improving bodily function—yoga, stretching, leisure walks, massage, proper ergonomics
• Signs of deficit: Always tired, can’t fall asleep easily, sore muscles, frequent illness, overreliance on caffeine/sleep aids (06:14).

b. Mental Rest (06:58)

• Nature: Relates to cognitive functions like memory, focus, decision-making.
• Symptoms: Overactive thoughts at night, forgetfulness, irritability, feeling overwhelmed
• Practices: Meditation, device-free moments, time-blocking tasks (10:01).
  • “Mental rest can look like meditation or simply putting down your devices and quieting your mind for a few minutes.” — Marielle Segarra (10:01)

c. Emotional Rest (06:58)

• Nature: Processing and expressing feelings authentically
• How to achieve:
  • Safe expression to a trusted friend or therapist
  • Journaling
  • Creative outlets like music or art
• Key insight: Different from "trauma dumping"—the focus is on expressing feelings, not just recounting events (08:14).
  • “It’s that level of transparency and vulnerability where you can share not just what happened, but how it impacted your emotions, how it made you personally feel, and the impact it had on your heart.” — Dr. Dalton-Smith (09:09)
• Signs of deficit: Focusing on failures/flaws, excessive apologizing, feelings of depression, anxiety, or anger

d. Spiritual Rest (13:00)

• Nature: Sense of belonging, purpose, connection to something bigger
• Paths: Faith, volunteering, causes, acts of goodwill
• Noted: Not necessarily religious. Can be secular (15:02).
  • “At the very core of it is the need that we all have to have a sense of belonging to know that our life has meaning and has purpose.” — Dr. Dalton-Smith (13:01)
• Signs of deficit: Feeling numb, apathetic, hopeless

e. Social Rest (13:44)

• Nature: Balance between energy-giving and energy-draining relationships
• Practices:
  • Stepping back from draining connections
  • Spending intentional time with “life-giving” people (“pour into you”)
• Signs of deficit: Feeling isolated, detached, or lonely (15:02).

f. Sensory Rest (15:55)

• Nature: Relief from constant sensory input (lights, sounds, screens, etc.)
• Symptoms of overwhelm: Outbursts, fatigue, irritability
• Practices:
  • Quiet or dark breaks
  • Device-free time
  • Use of noise-cancelling tools
  • Limiting or undoing effects of sensory stressors (18:48)
    • “It doesn’t require like some major million dollar sensory deprivation tank... It is actually very simple. It’s the level of intentionality I find that most people struggle with.” — Dr. Dalton-Smith (18:15)

g. Creative Rest (20:05)

• Nature: Allowing inspiration rather than pushing creation
• How to achieve:
  • Experiencing art, nature, or beauty
  • Allowing yourself to be inspired without expectation of productivity
• Distinction: Different from using creativity for emotional expression; this is about restoration through awe and wonder (20:05).
  • “Creative rest is when you allow what’s already been created to really unlock creativity inside of you.” — Dr. Dalton-Smith (20:19)

Timestamps for Important Segments

• Personal story/burnout realization – 01:06–01:29
• Introduction to the seven types of rest – 01:54–02:34
• Physical rest – 05:13–06:14
• Mental and Emotional rest – 06:58–10:01
• Spiritual rest – 13:00–13:44
• Social rest – 13:44–15:55
• Sensory rest and coping – 15:55–18:48
• Creative rest – 20:05–20:56
• Assessing rest deficits & self-awareness – 21:43–22:19

Memorable Quotes

• “My life on the outside looked extraordinarily successful, and it did not feel successful at all to be in the middle of. … I just kind of laid on the floor … thinking, how did I get here?” — Dr. Dalton-Smith (01:19)
• “You’re not able to tune something [a sensory input] out without your brain filtering it. And so if the brain is working to filter it, then by doing that work, it can become exhausted…” — Dr. Dalton-Smith (16:36)
• “It doesn’t require like some major million dollar sensory deprivation tank. … It is actually very simple.” — Dr. Dalton-Smith (18:15)
• “If you don’t want to be a hamster on a hamster wheel. What kind of animal would you rather be?” — Marielle Segarra (22:19)
• “My dog, Rosie … Every time she gets up ... she does downward dog. … That’s restorative rest right there.” — Dr. Dalton-Smith (22:25)

Actionable Framework:

• Identify your energy outflow: What activities taxed you in the past 24 hours?
• Spot your largest deficit: Which type of rest do you crave most?
• Choose tailored practices: Pick replenishment strategies that suit your lifestyle and preferences.

Assessment Tool:

• Dr. Dalton-Smith’s free quiz: restquiz.com (21:43)

Episode Recap (23:02)

• The seven types of rest: Physical, Mental, Emotional, Spiritual, Social, Sensory, and Creative.
• Rest is multidimensional and personalized—activity, cognition, relationships, environment, and inspiration all play crucial roles.
• You may need different kinds of rest at different times, and several can often overlap.

This episode encourages listeners to rethink their concept of rest, recognize their unique needs, and adopt small but meaningful practices for a fuller, more sustainable recharge.