Sleep Principles from our Daily Wellness Texts

📷@rivphoto

Daily Wellness Text Summary

Hi Byte Fam! Each month, in our Daily Wellness Text thread, we focus on one important part of wellness, and have a conversation about how you can make it work for you. Toward the end of the month, our Byte family texts me with any lingering questions and I respond (privately). Finally, we distill all of that info into a summary video , where I hammer home the main points of the month and put a special emphasis on addressing the questions that people had. This type of wellness training is so powerful, we had to make it accessible. So a Daily Wellness Text membership is only $5.99 per month.

If this sounds like a good way for you to learn how to build a more whole version of yourself, start your 1-week free trial:

Send TEXTME to 1(224)302-6224

OR click here:

In the last month (September), our Daily Wellness Text family talked all about sleep. We dug into the bio-chemistry and physiology behind what habits and what type of substance use can make it easier for us to get the high-quality sleep we need in order to show up in the world as our full, whole, wonderful selves!

We even broke down this “strong Black woman” idea that can be so damaging to our health. I’ll speak for myself (but I know I’m not alone). It’s one of the reasons I spent years not prioritizing rest.

Watch the video above to get an idea of what these daily text conversations entail.

---

Sleep and Rest Tips from this month’s Daily Texts:

Here’s some of what the Daily Wellness Text family learned from their texts and their extended video:

-Getting quality sleep lowers your risk of developing the chronic inflammation that can lead to early disease, disability and death

-Go walking outside for 30 minutes during the daytime because natural light is the best way to set your sleep clock (circadian rhythm)

-Optimize exposure to natural sunlight: Open your curtains during your daytime/waking hours, use natural light instead of artificial light if possible

-Dim device screens like tablets, phones, computers, flat screen TVs, and LED bulbs. This will reduce your exposure to sleep-disrupting blue light (especially within 2-3 hours of bedtime)

- Walking (and any activity that uses energy) also increases your adenosine levels, which your body reads as “sleep pressure”. This prepares your body to actually fall asleep at your bedtime.

-Mindful substance use: Avoid alcohol within 6 hours of bedtime and avoid caffeine within 8 hours of bedtime

-Troubleshoot your sleeping issues with a sleep diary like this one from the NIH

Remember! Despite what we Black women tell ourselves, rest is not a privilege. Rest is a necessity. Prioritize it like the life-supporting force it is!

---

Just like getting a good night’s sleep, eating a whole food, plant-heavy diet can lower chronic inflammation and help your body manage the stress of everyday life.

See what veggie-heavy recipes Memphis-based vegan chef Araba Esoun cooks up in our plant-based eating guide: Share & Savor

---

Click here to see how veggies can help your body fight the pro-inflammatory effects of racism and sexism. Or type a keyword in the search box below to learn about a different wellness topic.