Can waking rest give you a mental boost? Plus, how to practice
Clinically reviewed by Dr. Chris Mosunic, PhD, RD, CDCES, MBA
Waking rest is said to be a quick and easy way to help you improve memory, enhance clarity, and help you relax. But does it actually work? Here's what you need to know.
Rest can feel pretty hard to come by these days. Juggling work, family, self-care, hobbies (and on and on) often means that finding downtime is easier said than done. And while there is no replacement for sleep, there may be more ways to rest than you think.
If you’re short on time or always on the go, waking rest can offer a simple way to recharge throughout the day. Keep reading to learn more about how to use this practice to give your brain and body a much needed break — no fancy techniques (or bed) required.
What is waking rest?
Waking rest is pretty much what it sounds like: Allowing your body and mind to rest while you’re still awake. It’s different from a nap or even a meditation because you aren’t actively trying to focus on anything or work towards a specific outcome. Instead, you just let your mind wander naturally, without trying to “get” anywhere or solve any problems.
Waking rest acts as a sort of mental pause, allowing your brain to wander and process information without expending any additional effort. It can tap into the brain's default mode network (DMN), which becomes active when you’re not focusing on tasks. Think self-reflection, daydreaming, and memory consolidation.
Does waking rest actually work? Potential benefits and downsides
If you’re someone used to pushing through your day without taking a proper break (we’ve all been there), you might think that waking rest sounds silly or ineffective. But the research shows that these little pockets of pause can carry some real benefits. Of course, nothing is perfect and there are some potential downsides to keep in mind as well.
Potential benefits of waking rest
Improved memory consolidation: During rest periods, your brain continues to process and organize new information. Research shows that taking breaks for waking rest after learning something new can improve your ability to recall that information later — in other words, it can enhance your learning.
Enhanced mental clarity: By giving your brain a break, waking rest can help clear mental fog and boost clarity. This can leave you feeling refreshed and more focused when you return to whatever you’re working on.
Reduced stress and anxiety: Just like meditation, waking rest allows your body to relax, which can lower stress levels. Simply resting and giving your mind a break can reduce anxiety and improve your sense of wellbeing.
Better problem-solving: When you’re not actively trying to solve a problem, your brain can work in the background, helping you come up with creative solutions.
Downsides of waking rest
May not replace sleep: While waking rest can offer some benefits similar to sleep—like improved memory and clarity—it’s not a full replacement. Your body still needs proper sleep to go through important cycles of physical and mental restoration.
Hard to achieve in a busy environment: Finding time and space for waking rest can be challenging, especially in a busy or noisy environment. It may be hard to relax and let your mind wander when you feel pressured or distracted.
How to practice waking rest: 7 tips to try it for yourself
A simple, safe, and free practice to help you feel refreshed…what’s not to like? Set aside some time in your day to give waking rest a try. Here are seven tips to get you started.
1. Find a quiet space
To get the most out of waking rest, start in a calm, quiet place. Try a quiet corner of your home, a break room at work, or a park bench if you’re outside. Reduce distractions and interruptions as much as possible so you can allow your mind to settle.
💙 If you can’t find a quiet place, you could pop on a soundscape—like Brown Noise—to help mask distracting background sounds.
2. Sit or lie down comfortably
Lie down on a couch, sit in a comfy chair, or just lean back at your desk so you feel physically supported and relaxed. If sitting up feels more natural for you, that’s totally fine too — do what feels best for you in the moment.
💙 Take a few moments to Relax with the Breath with Jay Shetty as you get settled if your body or mind feel tense.
3. Close your eyes (if it feels comfortable)
Cut out visual distractions by shutting your eyes. If you’re somewhere public or don’t feel comfortable closing your eyes, keep your eyes open and simply gaze softly at your surroundings without focusing on anything in particular.
If closing your eyes feels off, learn more about keeping a gentle relaxed gaze while you meditate or practice waking rest.
4. Let your mind wander
Allow your thoughts to flow freely, without guiding them in any way. Drifting to random memories or ideas is totally okay. Let whatever comes up just float through your mind without trying to control or direct it. If you start thinking about your to-do list or stressors, gently remind yourself that it’s okay to just rest right now.
💙 Let your mind go and Find Your Flow with help from Jay Shetty in this session of the Daily Jay.
5. Set a timer (if it helps)
There’s no set time limit, but you may want to start with 5 to 10 minutes to help you ease into it. If you’re worried about losing track of time or getting distracted by the clock, set a gentle timer to let you know when your session’s up. Over time, you might find that you enjoy longer periods of waking rest, but even a few minutes can make a difference. Relax, and try not to stress about how much time has passed.
💙 Try our Meditation Timer, which will bring you out of your selected time with a gentle bell chime.
6. Practice it after learning something new
Try waking rest after you’ve learned something new or completed a mentally challenging task. Whether you’re studying for a test, working on a project, or just having a busy day at work, take a short break for waking rest afterward. This helps give your mind the space it needs to organize and store what you’ve just learned, making it easier to remember later on.
7. Don’t worry if your mind stays busy
It’s completely normal for your mind to stay active during waking rest, especially if you’re used to always thinking about what needs to get done. If you find your mind keeps drifting to work, stress, or other concerns, don’t get discouraged.
Waking rest doesn’t need perfect stillness or a completely quiet mind — just give yourself permission to rest, even if your thoughts are still active. With practice, you can let go and allow your mind to wander without feeling like you need to focus on anything specific.
Waking rest FAQs
Can waking rest replace sleep?
Waking rest can offer some of the benefits of sleep, like helping your mind reset and improving your focus, but it’s not a full replacement for actual sleep.
Sleep is essential because it allows your body to go through important processes like muscle repair, hormone regulation, and deep brain cleansing, which you can’t get from simply resting while awake. Sleep’s different stages, such as deep sleep and REM (rapid eye movement), are critical for both mental and physical health. Waking rest, while helpful, doesn’t offer these same restorative stages.
Think of waking rest as a helpful boost to help refresh you during the day when you need a break, but not as a substitute for getting a good night’s sleep: your body still needs proper sleep cycles to function at its best.
How long should a waking rest session last?
There’s no strict rule for how long a waking rest session should last — it’s flexible, so you can tailor it to fit your needs and schedule. Start with just 5–10 minutes, especially if you’re new to allowing your mind to wander. This can still provide a mental reset without feeling like a huge commitment.
As you get more comfortable, you might find that extending your waking rest sessions to 20 or even 30 minutes helps you feel more refreshed. It really depends on how much time you have and how deeply you want to rest. Don’t feel pressured to aim for a long session if that’s not realistic for you, just allow yourself a mental pause for as little or as much time as you need.
What’s the difference between waking rest and meditation?
Waking rest and meditation are similar in that both practices encourage relaxation and can help reduce stress, but they’re not the same. In meditation, there’s usually some kind of focus — perhaps your breathing, a specific thought, or staying present in the moment. This can be incredibly calming but does require effort and intention.
Waking rest, on the other hand, is more about letting go completely. There’s no need to focus on anything or try to guide your thoughts. Instead, you simply let your mind wander wherever it wants to go.
While meditation can be a powerful tool for mindfulness and reducing anxiety (here are 12 tips if anxiety relief is what you’re looking for), waking rest offers a more laid-back way to give your brain a break.
Is resting with your eyes closed as good as sleep?
Resting with your eyes closed can definitely help you relax and feel more refreshed—especially if you’ve been on the go all day—but it’s not the same as actual sleep. When you close your eyes and rest, you might feel calmer, and it can give your brain a chance to slow down. But, it won’t provide the deep restoration that sleep offers. Sleep involves several stages, including deep sleep and REM, which are essential for your body to recover, repair, and function properly.
That said, resting with your eyes closed can still be useful when you need a break but don’t have time for a nap. It’s a great way to pause and relax your body, which can reduce stress and give you a boost of energy. Just remember that it’s a complement to sleep, not a replacement for it.
Is waking rest effective for managing anxiety?
Waking rest can be a helpful tool for managing anxiety, especially if you’re looking for a low-effort way to calm your mind. Since waking rest doesn’t require you to focus on anything specific, it gives your brain a chance to relax without the pressure to “do” something, which can be comforting when you’re feeling anxious. During waking rest, you allow your thoughts to come and go without trying to control or judge them, which can help reduce the overwhelm that often comes with anxiety.
By taking a few minutes to just be—without having to solve problems or concentrate on calming yourself—waking rest can offer a break from the constant mental effort that anxiety can cause. While it may not completely eliminate anxiety, it can be a valuable part of a broader approach to managing stress and finding more peace in your day-to-day life. You might try incorporating it alongside these six anxiety remedies.
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