Getting adequate rest is essential for maintaining health and wellbeing. While sleep is the most familiar way to rest, other activities can also provide deep restorative rest when done mindfully. Non-sleep deep rest is time spent disengaging from cognitive and emotional stimuli to give the body and mind an opportunity to rejuvenate. This article will explore what counts as non-sleep deep rest and the science behind why these activities are so restorative.
Why non-sleep deep rest is important
Sleep is vital, but even with sufficient sleep many people still feel depleted and in need of additional rest during waking hours. The problem is that most waking activities, even leisurely ones, still involve some degree of cognitive, emotional or physical engagement. This prevents the body and mind from reaching a state of complete rest.
Deep rest while awake is achieved by letting go of all distractions and conscious processing and allowing the body to enter a deeply relaxed, almost meditative state. This gives the brain an opportunity to recover from information overload and stressors that accumulate during the day. The parasympathetic nervous system reduces heart rate, breathing rate and blood pressure, initiating rest and repair physiological processes.
Without adequate deep rest, cognitive function, productivity, mood and overall health suffer. Non-sleep deep rest periods are essential for allowing the body to recharge, preventing burnout and maintaining wellbeing.
Deep rest activities
Any activity can provide deep rest if it is done with mindful awareness, focused only on the present moment. However, certain activities are especially conducive to evoking a relaxation response when engaged in consciously.
Meditation
Meditation is one of the most direct ways to achieve wakeful deep rest. Meditation practices focus on stilling the mind and observing the present moment without judgment or reaction. This trains the mind to defocus and quiet mental chatter, which prompts deep physiological relaxation.
Types of meditation that are particularly restorative include:
- Focused attention meditation – Concentrating on the breath or a mantra
- Mindfulness meditation – Observing passing thoughts and sensations without attaching meaning or narrative
- Body scan – Systematically bringing awareness to different parts of the body
- Guided meditation – Following verbal instructions that lead you into a meditative state
A quiet environment aids meditation, and starting with just 5-10 minutes can produce restorative benefits. Over time, aim to increase sitting duration to 20 minutes or longer.
Yoga, tai chi, qigong
Gentle movement paired with focused breathing and awareness cultivate present moment focus. The slow sequences relax the body while the mind concentrates on maintaining breathing rhythm and proper alignment or form. Like meditation, concluding with savasana (lying still while observing sensations produced by your body resting on the floor) enhances deep rest.
Massage therapy
Massage promotes deep relaxation through soothing touch. A professional massage calms the nervous system and promotes release of tension through kneading and manipulation of the muscles and soft tissues. For maximum rest, choose a slower paced massage and do not engage in conversation with the therapist.
Float therapy
Float therapy involves lying in a pool of warm water saturated with Epsom salts, which allows you to float effortlessly on your back. The sensation of weightlessness along with the removal of external stimuli (light and sound are eliminated in float tanks) is deeply calming for the body and mind.
Nature immersion
Spending time disconnected from technology in a natural setting has restorative benefits. Research shows that being in nature lowers stress hormones, decreases anxiety and enhances mood. Activities like hiking, gardening, or sitting by a lake or ocean allow the mind to shuffle priorities to focus on immediate sensory details vs continual tasks and planning.
Creative arts
Participating in or observing the creative arts with mindful awareness encourages a flow state of being fully immersed in the present moment. Activities like drawing, painting, coloring mandalas, playing or listening to music, dance, pottery, knitting, etc. can quiet inner dialogue and ruminations.
Guided visualization
Guided imagery prompts deep relaxation by taking the mind on a vivid inner journey using all the senses. Soothing voice instructions help create nuanced imaginary scenery to explore, while dismissing outside distractions.
How to make an activity deeply restful
The key to achieving non-sleep deep rest is putting full engagement into the process of the activity rather than worrying about the outcome. Quiet the inner critic and let go of the need to produce, accomplish or problem solve. Instead bring complete awareness to the sensory details – sights, textures, smells, sounds. Here are some tips to enhance rest:
- Eliminate distractions – Turn off devices, remove clutter from space
- Focus only on the present – Keep attention on the here and now
- Follow the breath – Use slow breathing to stay in the moment
- Release judgment – Allow thoughts and feelings to pass without critique
- Let go of effort – Relax the body and mind completely
How to know if you’ve reached deep rest
The key markers of achieving non-sleep deep rest are:
- Slow, even breathing
- Muscle relaxation – No tension detected
- Reduced cognitive activity – Minimal intrusive thoughts
- Calm mood – Absence of strong emotions
- Time distortion – Losing track of time passing
- Shift in consciousness – More expansive, inclusive awareness
Use these signs as feedback to evaluate whether your chosen restful activity is working or if adjustments are needed. With practice, you will learn to more quickly activate the relaxation response.
Challenges of non-sleep deep rest
Despite the benefits, establishing a non-sleep deep rest practice takes commitment to make it a habit. Obstacles include:
- Lack of motivation – Hard to prioritize without urgency
- Time constraints – Difficulty finding duration needed in busy schedule
- Lack of structure – Unsure which activity or duration is best
- Self-discipline – Distractions derail commitment to regular practice
- Impatience – Expectation that benefits should be immediate
- Mind wandering – Difficulty maintaining awareness in the present
Start small and be consistent – even just 5-10 minutes daily of an restful activity will compound benefits over time. Apps, classes and defined programs can provide motivation, structure and reminders.
Sample schedule for non-sleep deep rest
To make non-sleep deep rest a habit, integrate it into your regular routine. It may take some trial and error to find the best activities and duration for you. Here is one example schedule:
| Time | Activity | Duration |
|---|---|---|
| Morning | Seated meditation | 10 minutes |
| Mid-morning | Nature walk | 15 minutes |
| Afternoon | Yoga | 20 minutes |
| Late afternoon | Tea while listening to music | 15 minutes |
| Evening | Body scan meditation | 15 minutes |
Track how you feel after establishing this routine for a week. Slowly increase duration of the activities that seem most effective for achieving deep rest for you.
Rest techniques for high-stress situations
Deep breathing, visualization and mindfulness can quickly instill calm when you are faced with acute stress. Try these techniques:
Box breathing
Box breathing is a controlled breathing pattern that promotes relaxation. Follow these steps:
- Inhale slowly while counting to 4 in your head
- Hold breath for 4 counts
- Exhale slowly for 4 counts
- Hold empty lungs for 4 counts
- Repeat for 4-5 rounds
5 senses grounding
This simple mindfulness exercise brings awareness to the present moment. Note 5 things you see, hear, feel, smell, and taste. Engaging the senses shifts focus away from stressors.
Guided imagery
Picture a place or scenario that evokes a feeling of serenity, like a beach, forest, or sitting by a fireplace. Imagine the details using all your senses for at least 1-2 minutes to induce calm.
Conclusion
Deep rest and relaxation outside of sleep is an essential component of health that is often neglected. Prioritizing non-sleep deep rest activities helps reverse the effects of daily stressors and prevent burnout over time. Experiment with different mindful restful practices until you find those that work best for your body and mind. Integrate these into your daily routine for sustaining wellbeing.