You already know that a bad night’s sleep can leave you groggy, but what if it’s also the reason everything feels extra overwhelming lately?

This week’s featured article explores the powerful connection between sleep and stress. From brain fog to emotional burnout, we unpack how a lack of rest keeps your body stuck in survival mode, and what small, science-backed changes you can make today to sleep better and feel more in control.

Because sometimes the first step to calm isn’t another productivity hack, it’s simply getting better rest.

Make it a great week!

Featured Resources 🙏🏾

Mindful Moment 😌

Pause, follow the guide below, and observe 3-5 DEEP breaths. Notice the colors, shapes, and light around you, letting your sense of sight gently anchor you in the present moment.

Mindful Movement 🙆🏾‍♂️

This week's practice can help release built-up tension, calm your nervous system, and reconnect you to your breath. Try this 2-3 times throughout the week and notice how you feel after each time.

​

Mindful Reflection ✍🏾

What inner voice or belief has been guiding my choices recently, and is it aligned with how I want to live?

Share your responses with us on Threads, and be sure to #balanceperiod

Affirmation 🗣️

Say this to yourself silently or out loud:

"I trust myself to make choices that reflect my truth."

Upcoming Health/Wellness Events 🗓️

Asian American Alliance Community Health Fair Whether you're looking to better understand your own health, learn how to support loved ones, or explore trusted information and guidance toward resources, this event is open to all and completely free to attend. Saturday, August 2nd, from 8:30 AM to 12:30 PM EDT Nexus Impact Center (9511 Angola Court #UNIT 200, Indianapolis, IN 46268) Register Here

Unplug at Spades Park Take a break from scrolling, screens, and endless notifications to be with yourself and others this summer in Indy. No agenda. No pressure. No forced interaction. Just an opportunity to turn off in a world that’s always on. Sunday, August 3rd, from 8:00 AM to 12:00 PM EDT​ Spades Park (1800 Nowland Ave, Indianapolis, IN 46201) Register Here

How Sleep and Stress Affect Each Other (and What You Can Do Tonight) 😴🙇🏽‍♂️

Struggling to get enough rest? You’re not alone! About one in three U.S. adults regularly sleeps less than the recommended seven hours a night, leaving them more vulnerable to stress, mood issues, and health problems like heart disease and diabetes.

Without good sleep, stress becomes harder to manage—and when you feel stressed, it becomes even tougher to rest.

Why This Matters

• Your body heals during sleep. Without enough zzz’s, you’re more likely to feel anxious, irritable, and unfocused.
• Stress hormones stay high. That raises blood pressure, disrupts metabolism, and puts you at risk for diabetes, heart disease, and obesity.
• Chronic lack of sleep makes stress worse. Without rest, muscles tense, mood drops, and memory weakens.

How You Can Sleep Better (and Stress Less)

Try these small but effective steps starting tonight:

• Stick to a sleep schedule—go to bed and wake up at the same time every day, including weekends.
• Wind down before bed—turn off screens, dim lights, and ease into a calming activity like stretching or reading.
• Move daily—walk, do yoga, or practice tai chi. These low-impact exercises improve sleep quality and reduce stress.
• Create a cozy sleep space—keep it cool, quiet, and dark.
• Limit caffeine, alcohol, and meals close to bedtime—they can disrupt sleep cycles.
• Try breathing or mindfulness—take deep pauses before bed to calm the nervous system.
• Boost resilience by sharing stress with someone you trust—strong support helps you bounce back.

Track Your Sleep: Because You Can Only Manage What You Measure

If you’re trying to sleep better, start by tracking how you’re actually sleeping. Knowing your sleep patterns can help you see what’s working and what’s not. Here are a few easy ways to get started:

• ​WHOOP – A wearable tracker that monitors sleep stages, recovery, stress, and strain. Great for people who want detailed health insights over time. (Get a FREE device and 1st month of service)
• ​Sleep Cycle App – An easy-to-use app that tracks sleep through your phone’s microphone. It gives feedback on sleep quality and wakes you up during a lighter phase of sleep.
• ​Manual Sleep Diary – Just jot down when you went to bed, when you woke up, and how rested you felt. It’s free and surprisingly helpful for spotting patterns and making changes.

Sleep and stress are deeply connected, but small changes can help break the loop. Improving sleep isn’t just about rest. It’s about reclaiming your energy, clarity, and ability to cope. You deserve the peace that comes with deep, restorative sleep and better days ahead.

Interested in learning more? Read this week's featured article​

Subscribe & Earn 💌

Looking for ways to boost your wellness and get rewarded for it? Subscribe to the Generational Wellness Digest and join our referral program! Share the love—refer a friend and get a free Mindful Merch when they sign up. It’s a win-win for your health and theirs!

Your Opinion Matters! 🫶🏾

We create this content with you in mind! Your feedback helps us make the Generational Wellness Digest even better. Let us know your thoughts on today’s volume so we can continue delivering value and inspiration that supports your wellness journey.

PO Box 90112, Indianapolis, IN 46240
​Unsubscribe · Preferences​