Expert Sleep Insights from Dr. Saundra Dalton-Smith: Unlocking the Power of Rest

About a decade ago, Dr. Saundra Dalton-Smith, an internal medicine physician, faced severe burnout and initially believed that improving her sleep quality was the solution.

She immersed herself in understanding sleep science, exploring technologies and the mechanisms behind deep sleep stages.

"Despite maximizing my sleep, I still felt exhausted," she recalls. "It was disheartening because I was following all the advice to boost my energy but remained fatigued."

Based near Birmingham, Alabama, Dr. Dalton-Smith noticed her patients shared similar struggles, which propelled her to investigate further.

"Many patients told me they were doing everything recommended to feel rested, yet their fatigue persisted," she explains.

"This led me to question if sleep alone was the issue or if there was an unidentified type of fatigue affecting them."

The Seven Vital Types of Rest

This pivotal discovery led Dr. Dalton-Smith to define seven distinct types of rest essential for human thriving, detailed in her book "Sacred Rest: Recover Your Life, Renew Your Energy, Renew Your Sanity".

She emphasizes that sleep and rest are not synonymous; people require physical, mental, social, creative, emotional, spiritual, and sensory rest to truly rejuvenate.

Initially, her list was longer, but extensive clinical practice with diverse patients helped her refine it to these seven core categories, all commonly deficient among those she treated.

Identifying these rest types enabled tailored strategies to help individuals replenish their unique deficits, recognizing that rest needs vary widely.

For example, mental rest might be achieved through journaling or meditation for some, while others benefit from a complete digital detox.

"Understanding your personal rest requirements involves a journey of self-discovery," she notes.

The crucial first step is pinpointing which rest areas are lacking.

"Despite following all the advice, I simply wasn’t feeling energized." — Dr. Saundra Dalton-Smith

One effective method is her free rest quiz, which quickly highlights individual rest deficiencies in about 10 minutes. Many find its insights remarkably accurate.

For instance, I discovered emotional and mental rest were my highest deficits, indicating where I should focus my efforts.

Emotional rest involves freely expressing feelings and reducing people-pleasing behaviors. For someone like me, who avoids confrontation, this resonates deeply. Suggestions include embracing vulnerability and recognizing energy-draining relationships.

Mental rest means silencing persistent thoughts and concentrating on priorities. Personally, I often replay conversations or analyze TV show plots instead of sleeping, highlighting my need for mental rest.

Dr. Dalton-Smith recommends scheduling brief daily breaks to slow down and keeping a bedside notebook to jot down intrusive thoughts that disrupt sleep.

Another approach to identifying rest gaps is reflecting on where you expend most energy daily and whether you adequately replenish those areas.

If managing seven rest types feels overwhelming, she advises focusing on one or two major deficits at a time to gain benefits without stress.

"Most people have one or two key areas lacking rest," she says. "Targeting those first allows for noticeable improvement without feeling overwhelmed."

When asked how she personally ensures balanced rest, Dr. Dalton-Smith shared her practical habits.

1. Starting with Small Steps

She clarifies that rest doesn’t require drastic changes like extended vacations but can be integrated through brief restorative moments during busy days.

For example, she incorporates simple movements like shoulder shrugs while walking in the hospital to relieve tension and restore energy.

"These small acts help us return to a state of restoration and physical well-being," she explains.

2. Establishing Boundaries

Setting clear boundaries is vital for protecting rest time.

"Rest demands courage; it’s not a sign of weakness," she asserts. "Many avoid boundaries due to fear of confrontation or guilt over disappointing others, leading to excessive people-pleasing."

Dr. Dalton-Smith prioritizes her commitments based on life seasons, balancing career focus with family needs like her sons’ activities.

"When opportunities arise, I ask if they align with my current priorities. If not, I’m likely to say no," she shares.

Though challenging, she recognizes that overcommitting diminishes her ability to give her best to others.

"I learned not to sacrifice myself to the point where I can’t serve others effectively," she says.

3. Daily Energy Assessment

Each morning, she evaluates her energy level immediately upon waking to guide her day’s approach.

"If I ignore how I feel at the start, the day tends to decline from there," she notes.

Often energized, she acknowledges that overbooking and neglecting self-care cause occasional fatigue.

Her intuitive approach to scheduling requires mindful balance to avoid burnout.

"It’s a reminder that I must respect my limits," she admits.

"Small restorative actions help us feel better physically and emotionally." — Dr. Saundra Dalton-Smith

4. Gradual Wind-Down Routine

While not rigidly scheduled, she maintains a consistent sleep window, typically between 10 p.m. and 11 p.m., waking around 6:30 to 7:30 a.m.

Before bed, she practices a sensory downgrade by dimming lights on devices and lamps to ease into rest.

"Trying to abruptly switch off the brain rarely works," she explains.

She avoids mentally stimulating content like thrillers before sleep, favoring calm to clear her mind and senses.

Once in bed, she assesses physical comfort, stretching if needed to alleviate tension.

"Sometimes I get up to stretch because I know I won’t rest otherwise," she confides.

5. Tailored Exercise and Nutrition

Dr. Dalton-Smith regularly walks, runs half marathons, and enjoys outdoor activities with her husband, which also supports creative rest and connection.

She follows a keto and low-carb diet due to family diabetes history and limits alcohol, recognizing its negative impact on sleep quality.

Embracing a Rest Revolution

As Dr. Dalton-Smith highlighted in her 2019 TEDxAtlanta talk, "Sleep alone cannot fully restore us."

Understanding and prioritizing the right types of rest is essential for true renewal.

She calls for a cultural shift toward a comprehensive rest revolution to enhance wellbeing and vitality.

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