Tools and Resources to prioritize sleep and nervous system regulation
Rest is a radical form of healing, and prioritizing sleep and nervous system regulation is essential for stress recovery, hormonal balance, and emotional well-being. These resources focus on restorative self-care practices, sleep hygiene, and trauma-informed nervous system support for Black, Indigenous, and women of color.
Apps & Online Tools for Rest & Sleep
The Nap Ministry (www.thenapministry.com) – Founded by Tricia Hersey
Focus: Challenges hustle culture and promotes rest as a spiritual and political act for Black people.
Why it aligns: Encourages deep rest and intentional slowing down as a form of resistance and healing.
Exhale App (www.exhalesite.com) – Created by Katara McCarty
Focus: A wellness app for Black women and women of color featuring guided meditations, breathwork, and sleep support.
Why it aligns: Provides culturally affirming relaxation tools for emotional well-being.
Liberate Meditation App (www.liberatemeditation.com) – Founded by Julian Marc Walker
Focus: A meditation app created for Black, Indigenous, and people of color, with practices that focus on ancestral healing, mindfulness, and sleep.
Why it aligns: Includes restorative meditation and nervous system healing techniques designed for BIPOC communities.
Books on Rest & Nervous System Healing
"Rest Is Resistance: A Manifesto" – Tricia Hersey
Focus: A powerful book on reclaiming rest as a form of healing, liberation, and self-care for Black communities.
Why it aligns: Encourages women of color to release burnout culture and embrace deep rest.
"The Body Is Not an Apology: The Power of Radical Self-Love" – Sonya Renee Taylor
Focus: Explores how society disconnects us from our bodies and how rest is a key part of self-care and healing.
Why it aligns: Encourages self-compassion, body neutrality, and permission to rest.
"Restorative Yoga for Ethnic and Racial Trauma" – Gail Parker, Ph.D.
Focus: Uses restorative yoga and mindfulness to heal from racial stress and generational trauma.
Why it aligns: Provides body-based strategies for nervous system regulation and deep relaxation.
Podcasts on Rest & Nervous System Regulation
The Black Girl’s Guide to Rest & Recovery – Hosted by The Nap Ministry
Focus: Discusses rest as a form of healing and resistance in Black communities.
Why it aligns: Encourages women of color to embrace stillness and reject overwork culture.
Balanced Black Girl Podcast – Hosted by Lestraundra Alfred
Focus: Covers holistic self-care, stress management, and nervous system health.
Why it aligns: Encourages Black women to prioritize their well-being without guilt.
Sleepy Time Mumbles Podcast – Hosted by Tyrone Williams
Focus: Guided sleep stories, meditations, and soundscapes to promote deep relaxation.
Why it aligns: Helps women of color struggling with insomnia or stress-related sleep issues.
Guided Practices & Resources for Nervous System Regulation
Black Liturgies (Instagram: @blackliturgies) – Created by Cole Arthur Riley
Focus: Spiritual rest, mindfulness, and healing from racialized trauma.
Why it aligns: Encourages Black women to pause, reflect, and restore their nervous system.
The Sanctuary App (www.sanctuaryworld.com) – Created by BIPOC spiritual healers
Focus: Provides rituals for relaxation, sleep support, and energetic healing.
Why it aligns: Integrates ancestral healing with modern self-care for deep rest.
Rest Deck by Tricia Hersey (The Nap Ministry)
Focus: A deck of rest prompts and affirmations to encourage pausing, slowing down, and deep relaxation.
Why it aligns: Helps users integrate small moments of rest into their daily lives.