The fourth pillar is restoration – giving your body and mind the rest, recovery, and peace they need to heal. In our busy lives, restoration is often neglected, but it’s vital for long-term wellness. This pillar includes Sleep: getting quality sleep each night, Stress Management: finding ways to relax and handle life’s pressures, and activities that renew your spirit, like social connection, relaxation practices, faith or meditation, and even play.

Good sleep (generally 7–9 hours a night for adults) is the foundation for everything: when you sleep, your body repairs cells, balances hormones, and even clears out toxins from your brain. 

Stress management is critical as well – chronic stress floods your body with hormones like cortisol that, over time, increase inflammation and wear you down. We’ll practice techniques to help you relax and find calm (deep breathing, mindfulness, prayer, etc.) so that stress doesn’t control you.

Having a spiritual anchor or sense of purpose – whether through faith, personal beliefs, or a practice of gratitude – can provide comfort and strength during challenges.

And don’t forget joy & connection: spending time with supportive friends or family, laughing, playing, and doing activities you love are not “extras” – they are key parts of a healthy life. Studies show that people with strong social connections tend to live longer and happier lives (Holt-Lunstad, 2010). Nurturing those relationships is part of your health journey too.

By focusing on restoration, you’ll recharge your batteries, keep stress in check, and create a balanced life where your body can truly thrive.