Hey Sisters,

Rest and movement, while seemingly opposite, are both vital for your well-being. For Black women, these essential acts can be particularly challenging. We often face unique barriers to true rest, and consistent physical activity can feel foreign, given our generally lower rates of participation compared to other groups. It’s time we reclaim these practices, incorporating rest and movement as fundamental tools for self-care and holistic health.

Let’s be honest: rest often isn’t our strong suit. Black women are significantly more likely to report shorter sleep duration than White women. For instance, one study revealed that 37% of Black women reported short sleep, compared to 27% of White women. So, how can we prioritize more rest? Here are some best practices for better sleep:

• Stick to a sleep schedule: Go to bed and wake up at the same time every day, even on weekends. This consistency helps regulate your body’s natural internal clock.
• Aim for enough sleep: Strive for 7 or more hours of sleep each night, as recommended by the Mayo Clinic.
• Create a dark and quiet space: Ensure your room is completely dark. Turn off your TV, put away your phone and laptop, and dim all lights. Light exposure, especially blue light from screens, can disrupt melatonin production, the hormone crucial for sleep.
• Reserve your bed for sleep and intimacy: Avoid eating, watching TV, working, or engaging in other activities in your bed. Your bed should be a sanctuary for rest and connection.
• Practice winding down: Establish a relaxing bedtime routine 30 minutes before you plan to sleep. Whether it’s reading a physical book, listening to soothing music, meditating, or taking a warm bath, choose calming activities that signal to your mind and body that it’s time to prepare for rest.

While rest is paramount, moving our bodies is equally crucial. Statistics highlight that Black women face disparities in physical activity. Only about 35% of Black women meet the recommended physical activity guidelines. The CDC recommends adults get at least 150 minutes of moderate-intensity physical activity per week, or 75 minutes of vigorous-intensity physical activity per week.

I understand that not everyone has access to a gym or the funds for a membership. The good news is that many effective exercises require no special equipment! Even a brisk walk for 30 minutes a day (five days a week) can make a significant difference, especially when paired with bodyweight, weight-bearing exercises like burpees or jumping jacks.

I know that for Black women, achieving adequate rest and consistent physical activity can seem unattainable, particularly when resources are limited. But I’m here to tell you it is possible, and more importantly, it is necessary. The profound, long-term benefits these two acts have on your mental, physical, and overall well-being can lead to a longer, healthier, and more vibrant life.

I challenge you, sisters, to put yourselves first. Prioritize your rest. Prioritize your movement. You absolutely deserve this!

References

Centers for Disease Control and Prevention. (2022, June 2). Physical activity basics: Guidelines for adults. https://www.cdc.gov/physical-activity-basics/guidelines/adults.html

Jenkins, F., Jenkins, C., Gregoski, M. J., & Magwood, G. S. (2017). Interventions Promoting Physical Activity in African American Women: An Integrative Review. Journal of Cardiovascular Nursing, 32(4), 316-333. https://stacks.cdc.gov/view/cdc/39439

Mayo Clinic. (n.d.). How many hours of sleep are enough? Retrieved from https://www.mayoclinic.org/healthy-lifestyle/adult-health/expert-answers/how-many-hours-of-sleep-are-enough/faq-20057898