Articles

Sleep Journey

Welcome back Shike doo Shidine (my friends and family)! I hope you were able to tune into our We R Native social media channels and see all the Sleep Awareness Week material! As this week comes to a close, I wanted to recap my results from my previous blog. If you haven’t read it, check it out here: http://www.wernative.org/blog-posts/sleep-journal

With this activity, I wanted to share my sleeping “digital” journal through my Fitbit Charge 2. Fitbit has a nice nifty feature where it tracks your sleeping patterns to promote overall health. Good sleep is good health! My goal was to share what works for me to get a good night’s rest, and also try out some new and recommended healthy habits!

 

 

 

 

 

 

 

 

According to the sleeping recommendations for me, I should be getting 7-9 hours of sleep. My goal on my Fitbit is set to get at least 8 hours 15 minutes of sleep each day. In order to achieve that my bedtime is 10:25 PM and wake up time by 7:00 AM.

MONDAY

Monday night I went to sleep at 10:54 PM and got up at 7:50 AM Tuesday morning. I had so many things on my mind and I felt some stress levels rising for the week after going to work on Monday. It was hard to concentrate on winding down or relaxing. One thing that I always do that helps me relax and also release some stress is burning sage I guess you can say it’s a way of meditation and helps me wind down. I have a small bundle sitting on my dresser, and before I got to bed I light it. It helps me keep calm and relax. I love the aroma diffusing throughout my room and home. It also puts out some good vibes.

 

 

 

 

 

TUESDAY

Tuesday night was rough. I went to bed at 11:33 PM and got up Wednesday at 5:38 AM. I felt like I could not sleep. One, I ate too late around 8:45 PM and felt pretty full the whole night. Two, I was excited and anxious for my work trip! I was heading to a conference in Phoenix AZ to promote suicide prevention in Native communities. I was excited to go into the unknown for this work trip so I spent my evening thinking about everything. Honestly, being a southwest Native I was pretty much excited to feel the sun and the warmth on my skin. Three, I was wondering if I forgot anything, my house key, things for the work trip, wondering if I packed anything I didn’t need, etc. I also kept my phone by me because I wanted to make sure I had my alarm set and did not want to miss my flight, which departed at 8:30 AM, so I had to be at their airport at least by 6:30 AM! 

WEDNESDAY

Wednesday night I went to sleep around my goal time at 10:11 PM woke up 6:48 AM Thursday morning. I went to sleep right away that night, I think it was because I was so tired from my trip flying into Phoenix and going straight into conference mode. Network with people, tell them about our program, get them hyped for We R Native, etc. I really did not get a chance to settle in and make myself comfy at my room.

 

After the conference was over around 7 PM, I went to go workout and finally got to my room to get ready for bed around 9:50 PM. Even though I was not sleeping on my own bed and sleeping on hotel beds, I still made sure my environment was comfortable. Back at home one thing I have passion about is my bed. It wasn’t until I was 23 when I realized this. I began to understand that this is where I spend the majority of my life and it better be good! I invest in good pillows-goose feathers are my favorite, good sheets –high thread count, or micro sheets, mattress-I got the best one I could afford, and headboard to make my room look amazing!

 

Also, this one was a hard one for me, but keeping my room cool actually led me to feel more comfortable when I went to sleep. I get cold, very easily, and the idea of making my room at a cool 60-67 degrees made me want to shiver. Portland has been a cool high 50 and low 40’s at night. I sleep with my window open and it makes me feel more relaxed. But I can’t tell the temperature. So I used the hotel room to make those adjustments. It also helped me wake up in the morning too!

THURSDAY

Thursday night I went to sleep around my goal time at 11:03 PM woke up 6:50 AM Friday morning. Thursday was a lot harder to get some rest. I was really thinking about the past two days of the conference, I also had a late dinner because I was at the conference till 7:30 PM.

As tired I was, I did not want to take a nap because I knew I wasn’t going to go to bed, plus I had to be at work early. After the conference ended, I took a quick break; I put my feet up and tried not to go to sleep. I then had dinner that evening. I also noticed within those past two days is that I did not turn on the T.V. I think that really helped me a lot by forcing myself to get some rest for the next day.

Also, one thing that works for me to clear my mind is sketch-noting. [Side note, one thing I enjoy is watching YouTube videos. I enjoy watching videos that I find productive. Occasionally I’ll throw in a nice makeup tutorial, but I enjoy looking at fitness tips, how to meal prep, organization videos, room makeovers, etc. ] Anyway, sketch -noting is drawing out notes instead of writing them down. I’m not the greatest drawer but I draw whatever is on your mind. It also gives you a chance to clear your mind, this is also known as “brain dump.” I just drew down everything that was on my mind, especially after two days of learning so many things.

FRIDAY

Friday night I went to sleep around 11:02 PM woke up 5:57 AM Saturday morning. Another jam pack day at the conference but this time I decided to kick my feet up after the conference ended. I ate dinner around 7 PM, did a nice workout in my hotel room, finally turned on the T.V. and watched a movie, and tried out some stretching before heading to bed. After my stretches, I felt more relax, and calm. But! Right when I was about to shut my eyes, I hear some loud music outside my window.

 Growing up back on the rez, I didn’t have much noise to worry about, it was very quiet. But in an urban setting, its more challenging to drown out the noise. So sometimes I play some peyote songs or some round dance songs (Johnny Mike & Verdell Primeaux and Northern Cree) on my phone to help drown out the sound. Here are a few of my favorites I like to share with you.

https://www.youtube.com/watch?v=IofKSDvDKQo&list=LLrrGwqa-jS0fqUcZ0a0BtDA&index=25

https://www.youtube.com/watch?v=_2ZKmhqpJsE

https://www.youtube.com/watch?v=qwsSqiHoUlI

FINAL THOUGHTS

As you can see with my Fitbit results, I didn’t exactly reach my goal every day going to sleep but I was able to reach a few days of my recommended hours of sleep. The new habits I picked up such as stretching, fixing the room temperature, eating dinner earlier, putting away electronics are a few things I would love to continue.

One thing I enjoy about my Fitbit is tracking my sleeping patterns. Prior to sleep week and this journey, I was always curious about my “sleep health.” There are times I knew I was not getting enough sleep and I also knew it was not healthy. I think it is best to create your own sleeping journal to see where you stand with your sleep.

I think me heading to the conference can be related as if you have a big exam the next day or a game you have to prep for. The good stressors get you all hyped up, but maybe not so good for your sleep. So making sure you have good habits can help you get the rest you need and be ready for the big day! I hope this little journey, and sharing my tips and new things to try out will help you get the rest you need!

Thanks!

-Celena

The Land & Ancestral Wellness Wisdom

Much of our knowledge as Indigenous people comes from the land: our...

Be The Change: Tips for Being an Advocate in Your Tribal Community

Getting involved in local politics and advocating to your tribal government is...

Sexual Orientation: A Spectrum Of Attraction

Self-Love Made Me Do It

When a candle is lit, the fire comes from another source- whether...

How to Boost Your Self-Esteem

Your self-esteem is the way you look at, or perceive, yourself. If...

Sex Assigned at Birth and Gender Identity: What Is The Difference?

National Missing and Murdered Indigenous Person’s Awareness Day

Indigenous people have long experienced disproportionately high rates of violence compared to...

Environmental Racism and Seeking Environmental Justice

In the 1970s, the Grassy Narrows Reserve in Canada, home of the...

Sexual Orientations Explained: Lesbian, Gay, Heterosexual and Bisexual

Resiliency is in Our Blood

Resilience has become a bit of a buzzword in Native Country. A...

Indigenous People for Black Lives Matter

Today as I write this article the world is mourning Daunte Wright,...

Becoming Jane Doe

Alara, an Athabaskan and Tlingit transwoman, found her gender identity through drag....

Indigenous Feminism

Creating a world where people of all genders are respected and valued...

Healing the Land is Healing Us

Western colonial ways of thinking about health tend to focus on physical...

There’s Heart Here

Roller derby champion. Activist. Cyclist. Follow three indigenous members of the Two...

Land Back: Because Colonialism Does Not Spark Joy

In the opening scenes of Rutherford Falls, a Native-inclusive TV series launched...

Breaking Trauma Cycles

Ancestral Gifts We inherit many things from our parents, from their parents,...

Saying Yes or No: What Is Consent?

What is the MMIW Movement?

MMIW stands for Missing and Murdered Indigenous Women. It’s a movement that...

Racism and Anti-Racism

Racism impacts all aspects of our lives. It impacts what policies are...

Consent And Communication

Indigenous Futurism

What would the world look like if tribal supernatural entities ruled? How...

The Judicial Branch

Sometimes, an advocacy group, business, church, or even a group of individuals...

Consent Explained: What Is It?

The Executive Branch

After a bill passes both the House of Representatives and the Senate,...

The Legislative Branch

The Legislative Branch of the U.S. federal government makes laws. The Legislative...

Top Signs Boys are in Puberty

Advocacy in the Three Branches of Government

The United States federal government is divided into three branches: the Executive...

Lessons From Standing Rock

In 2016, the water protectors at the Standing Rock Sioux Reservation created...

Top Signs Girls are in Puberty

We Are More Than a Mascot

Native American mascots are one of the more controversial topics when it...

Native Cultural Appropriation

Cultural appropriation is when someone from the dominant culture (i.e. the most...

Taking Care of Your Body During Puberty

Who is Secretary Deb Haaland?

Deb Haaland is a member of the Pueblo of Laguna and has...

What is Trauma?

Trauma is a distressing experience that can impact us emotionally, mentally, physically,...

Puberty: What Is Doctor Confidentiality?

Healing From Trauma

After you experience trauma, it might seem like you will never feel...

Honor Your Needs

To give yourself the energy you need when you face a difficult...

Accessing Sexual Health Care for Minors

Learn to Identify Your Emotions

Sometimes we can identify our emotions through how our body feels. When...

Learn to Be Present in Your Body

After trauma, we may feel like our mind is caught up in...

Bodies: Different Shapes and Sizes. All Beautiful!

Finding Balance in Your Day-to-Day Activities

Trauma often throws us off- mentally, spiritually, emotionally, and physically- but there...

Form Healthy Relationships with Trusted People

Coping with trauma on your own can be difficult. Think of the...

Does Penis Size Really Matter?

Cope with Things That Remind You of Trauma

Our brains are always scanning the environment for danger. When we have...

Reaching Out For Help

Sometimes the bravest thing we can do when we are struggling is...

Menstruation: What To Expect

Managing Our Mental Health

 Mental health is how we think about things and our conscious...

Self-Care

Self-care is key for taking care of ourselves and achieving our life’s...

Period Hygiene: Tampons, Pads and Menstrual Cups

Tips for Moving Beyond Blood Quantum

We know blood quantum, or “how much Native blood you have,” isn’t...

Blood Quantum Blues

“So… how much Native are you?” The dreaded question every Indigenous person...

How the Boner Grows

I Strengthen My Nation Challenge #2

American Indian and Alaska Native Community Projects Created by Youth to Stand...

I Strengthen My Nation Challenge #1

Artistic Expressions of Resilience to Stand Against Substance Misuse The National Institute...

All About Getting Your Period

Indigenizing Your Self-Care

Self-care means taking care of the whole self – physically, emotionally, mentally,...

What Is Tribal Consultation?

Tribes are nations that have the right to make decisions about how...

Masturbation: Totally Normal

Self-Compassion

Treating ourselves with compassion can have a big impact on the quality...

Chickasaw Spaceman

John Herrington, born in Wetumka, Oklahoma, is an enrolled member of the...

Puberty and Finding Out Who You Are

Lateral Violence

What is Lateral Violence? Lateral violence- also called internalized colonialism or horizontal...

Indigenous Comic Books

Comics and cartoons have existed for centuries, but it wasn’t until the...

The Plants of Your Place

Protect Your Peace from Toxic Relationships

What does it mean to protect your peace? Protecting your peace means...

Reclaiming Our Stories Through Media and Film

As Indigenous people, we know that storytelling is a powerful teaching tool....

Culture is Prevention

Indigenous Star Stories

When you look up at the night’s sky, what do you see?...

Native Crisis Text Line

Sometimes things are too overwhelming to deal with alone. If you need...

Culture is Prevention – Sarah

IndigiLOVE Campaign

IndigiLOVE is a campaign designed by tribal youth to spread positivity, share...

Substance Misuse

Substance misuse is a health issue that impacts many people. It is...

BRAVE: Episode 7

Supporting A Loved One

It can be painful watching those we love struggle. We may feel...

Why Do I Keep Saying “Yes?”

You have done it again! You’ve said ‘yes’ to something you don’t...

BRAVE: Episode 6

Coping with Stress

Everyone feels stressed at times, but stress is not always bad. Sometimes...

Eating Disorders

Eating healthy food is an important part of our well-being. After all...

BRAVE: Episode 5

Tips for Getting Enough Sleep

Sleep might seem like a waste of time. You could be doing...

Talk About It

Does the idea of giving a friend negative feedback about their behavior...

Brave: Episode 4

Cultivating Self-Love

Want to build your confidence, self-esteem, and wellness? It all starts with...

Healthy and Unhealthy Relationships

We all have relationships with a variety of people, including friends, boyfriends,...

BRAVE: Episode 3

Spiritual Connection: Being Part of Something Bigger

Do you remember the last time you had an awe-inspiring moment that...

Food as Medicine

Indigenous teachings and ways of living kept our peoples well for centuries....

BRAVE: Episode 2

Indigenizing Movement and Mental Health

Movement is medicine – for our mind, body, and spirit. For our...

Mindfulness Meditation

Sometimes everyday stress can get to you. For some of us, it...

BRAVE: Episode 1

Diabetes Awareness

November is Diabetes Awareness Month and November 14 is World Diabetes Day!...

Is My Relationship Healthy?

All relationships exist on a spectrum from healthy to abusive with unhealthy...

Sunhawk / Managing Stress

Resources for Exploring your Sexual Identity

Your sexual orientation will emerge over time, probably little by little. Don’t...

Tips to Protect Yourself from COVID-19

The spread of COVID-19 in our state, threatens our elders, our families,...

Olivia / Keeping It All Inside

History Through a Native Lens

Timeline Overview This timeline of historically traumatic events was authored by Karina...

Helping a Friend Who’s Been Raped

Getting support from people they love and trust can be invaluable for...

Nadira / Reaching Out for Help at College

Tips to be an Engaged Bystander

Leading up to every violent incident (be it intimate partner violence, domestic...

Creating Safe Spaces

While the perpetrators of violence (like intimate partner violence, domestic violence, or...

Maiya / Dealing with Anxiety Attacks

Wearing Contact Lenses

So, you’ve made the switch from wearing glasses to the ease of...

Introducing Uncle Paige

  We R Native is excited to announce that we have a...

Kennedy / Seeing Kindness

Native VOICES Movie

Watch the most awesome sex ed video ever. You’ll meet Jamie and...

Native VOICES Episode 4

We all care about protecting ourselves and the ones we love. Embrace...

Kaytlynn / Combatting Stressors

Native VOICES Episode 3

We R Native. We R Proud. Accept Yourself. Protect Yourself. Tune in...

Native VOICES episode 2

Winter is here and so is snagging season. Use condom sense and...

Jowun / Self-Care For Me

Native VOICES episode 1

50 Shades of Grey? Nah, try 50 Shades of Native VOICES! The...

Fitness Challenge

Working out does not require having an expensive gym membership or equipment....

Isis / School Stressors

Infant Immunization Week

To promote the importance and achievements of vaccines, especially in protecting the...

Consent

People often think consent is only important when it comes to sex....

Aurora / Connection

Feeding 7 Generations

Food is a gift. Salish Elders remind us that true wealth is...

10 Tips for Staying Healthy & Happy in 2020

1. Smile every day and make a special effort to see and...

Ashley / Self-Care Looks Different For Everyone

What to do with that pumpkin

Now that Halloween is officially over and your carved pumpkin slowly begins...

The Flu

What is Influenza? Influenza also known as the “Flu” is a highly...

#Indigilove Recap Video

Red Ribbon Week

It’s Red Ribbon Week® (October 23-31)! The Red Ribbon Campaign® is the...

Baked Pumpkins Seeds

Check out these awesome recipes for making different flavors of baked pumpkin...

Siletz DVPI PSA

Back to School Tips – College

Going back to school? Excited? Sad? Whatever your feeling, we’ve got some...

Mountain Meditation

Sit tall with a long spine and your head erect to allow...

MMIWG (Murdered Missing Indigenous Women and Girls)

Mental Health Month

May is national mental health month! It is time to spread the...

Trouble falling asleep

Having trouble falling asleep? Try these awesome techniques used by the #WellnessWednesday...

Life Is Sacred

Sleep Week

I love sharing good health and wellness material on our We R...

Taking Baby Steps to Get Off the Couch

It’s all about Netflix and gains! Take some baby steps to get...

Elder Teachings

No Bake Energy Bites

Eating food for energy is a great way to start getting the...

National Nutrition Month – Smoothie Recipes!

March is National Nutrition Month and a time to focus, or refocus...

Defined by my Ancestors, Not Dead Presidents

Lovers’ Yoga

With Valentine’s Day behind us, we’d like to remind you that everyone...

Banana Pancakes

February is the month of love and a time to recognize that...

Heart of the Land | Prevent Suicide

Bannock Bread

Eating healthy means getting the right balance of nutrients your body needs...

5 Healthy Resolutions That Aren’t Losing Weight

In an effort to feel healthy, a lot of us pledge to...

We R Native Ambassadors

We R Native Ambassadors Class of 2018/2019

Tis the season

Rethink the season of giving. The holidays have a way of bringing...

Recovering Addicts on How Rehab Has Improved Their Lives

People don’t leave rehab without having their lives changed. Getting clean by...

Healthy Relationships PSA

 

Kids are getting bullied at my school, what should I do?

Find Us

Contest

Sleep Journey

Follow Us

Enter Phone Number to Subscribe:

Msg & Data Rates May Apply.
Text STOP to opt out. No purchase necessary.
Expect 4 msgs/mo.Terms and Conditions

Menu