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10 Sleep-Related Promises That You Should Make To Yourself In 2022
Whether you’re someone who happens to be big on making New Year’s resolutions or not, if there is one thing that I definitely think every single reader on our platform should commit to doing in 2022, it’s getting some sound sleep on a consistent basis. Between all of these variants of COVID that are creeping up, the emotional roller coaster rides that keep on coming politically, professionally and financially, compounded with the everyday stress that comes from, shoot, just being a human on planet earth, now, more than ever, sleep has to be treated like it always should have been — an absolutely essential thing to do. Not some of the time but every single day of our lives.
So, how about doing your health and well-being a solid by making the following 10 sleep-related promises to yourself? Without question, being well-rested is one of the surefire ways to handle all that will come your way. That’s pretty much a guarantee. Anyway, on to the promises.
1. “I Will Get No Less Than Six Hours Each Night”
According to the Centers for Disease Control and Prevention, 1 in 3 of us do not get enough sleep. And how much should that be? Believe it or not, even as an adult, you should be getting somewhere between 7-9 hours, each and every night for the sake of “recharging” your system. If you don’t, it could eventually lead to things like mood swings; stress; low productivity; poor decision-making; weak immunity; weight gain; lack of balance; a low libido; a higher risk of heart disease and diabetes, and even shortened longevity.
Listen, I know that hectic work schedules, kids, and whatever else you’ve got going on can make being in bed for nine hours seem like a real stretch; that’s why I said “six” in the title. That said, if you’re currently out here getting any less than that, that’s not good and the older you get, the more you’re going to notice it. Again, sleep is not a luxury; it’s a priority. Go into this year making sure that you treat it as such. Everything about you absolutely depends on it. Straight up.
2. “I Will Not Eat or Drink Two Hours Before Bedtime”
If you’re someone who struggles with acid reflux, you can’t account for some of the pounds that you’ve been packing on and/or it drives you crazy that you have to keep getting up in the middle of the night to use the bathroom (especially since sometimes that can make falling back asleep seem damn near impossible), it could be because you are eating too close to bedtime. Consuming foods and drinks less than 2-3 hours before retiring for the night can cause your metabolism to slow down which can make it harder for you to digest your food (which can sometimes trigger heartburn).
Not only that but midnight snacking typically leads to eating foods that are full of sugar (which can keep you up). Plus, it’s pretty much a guarantee that drinking right before bed is going to result in you needing to empty your bladder at some point. So, if you want to sleep more soundly, stay out of the kitchen two hours before bedtime. If you don’t…prepare to deal with the consequences. Literally.
3. “I Will Also Be Intentional About What I Snack on After Dinner”
And what if you’re not prepared to stop snacking before bedtime? You’re grown, chile. Just make sure that you are more intentional about what you put into your mouth. Almonds are high in magnesium which can help to settle your nerves. Kiwi can boost your serotonin levels so that you’re able to fall asleep faster. Cheese and sunflower seeds both have tryptophan in them; this is a good thing because it’s an amino acid that can increase your melatonin levels which is a hormone that helps to regulate your sleeping patterns.
Sweet potatoes are dope because potassium, magnesium, and calcium can lower your blood pressure. Popcorn is a healthy carb that can help to produce more tryptophan in your system. Dark chocolate is loaded with magnesium (which can also keep your circadian rhythms in check). Pineapple is able to boost your melatonin levels too. And while you really should watch the drinking thing, if you must, tart cherry juice has a good amount of melatonin in it, oat milk contains tryptophan, and chamomile tea is great at relaxing you.
4. “I Will Create a Regular Sleep Schedule”
One definition of schedule is “a plan of procedure, usually written, for a proposed objective…”. When it comes to sleep if your “proposed objective” is to get all of the rest that your mind, body, and spirit require, you need to put a plan into action. This includes deciding what time you are going to retire every night, what your “wind down routine” will require and what time you want to wake up the following morning. For instance, if you want to turn in at 10 p.m. each night and get up at 6 a.m. (eight hours), you should give yourself 1-1 ½ hours to get ready.
This can include taking a shower or bath; reading a couple of chapters of your favorite book or listening to a podcast episode; doing some meditating and/or praying; listening to some soothing music; journaling; relaxing with an essential oil diffuser on; having sex (more on that in a bit) — whatever will de-stress you and relax you is ideal. Just keep in mind that the key to making a sleep schedule/routine work for you is that you do it, as consistently as possible, without fail, each and every night…until it becomes a natural habit.
5. “I Will Give Myself a Foot Massage at Least Three Times a Week”
It’s kinda crazy how many people ignore their feet when it comes to getting a good night’s rest. The reason why I say that is because a good foot massage can do everything from increasing blood circulation and easing pain to reducing anxiety and encouraging relaxation. The key to a successful foot massage at night is to apply an essential oil or even some CBD oil to (especially) your soles. The reason why is because there are thousands of pores on your feet (some say as much as 2,000) and they contain some of the largest pores on your entire body; this means that the oils that you put there will absorb into your system faster.
And just what kind of oils are best? Lavender will calm you. Ylang-ylang will slow down your heart rate. Bergamot reduces stress levels. Sandalwood will help to balance out your moods. And peppermint can reduce seasonal allergies so that you can rest more soundly. As far as CBD oil goes (something I’ve been using for my own feet for most of this year), it helps to relieve aches and pains and it works like a sedative which is always a good thing once you’re ready to catch some zzz’s.
For tips on how to give you (or your partner) a proper foot massage, click here and here.
6. “I Will NOT Have Deep Convos Prior to Bedtime”
A few years ago, Elite Daily published an article that said the best time for people to have deep conversations is during the evening hours. The logic is when you are more relaxed, you’re better at listening and communicating. While I understand the logic, my two cents are that “evening” should be no later than dinnertime. Yes, I am a huge fan of pillow talk between couples; still, I don’t think that should mean discussing bills, relationship stresses, or even sexual critiques. Although some people can compartmentalize these types of discussions to the point where they can have them, roll over and then sleep like a baby, most of us (especially people who are overthinkers) cannot.
Bottom line, when it comes to the really deep discussions that tend to take a lot out of you mentally, schedule times, preferably outside of the bedroom to have those. Inside of it, discuss things that create positive vibes and will make the two of you feel closer and safer. It can’t be said enough that a lot of interior decorators believe that bedrooms should ONLY be for sex and sleep; definitely not low-key business meetings or draining debates. Personally, I couldn’t agree more.
7. “I Will Not Use My Phone As a Way to Fall Asleep”
I’ve got a girlfriend who is a literal insomniac. She’s not really helping matters either because she is pretty much glued to her phone. She falls asleep looking at it and if she happens to get up in the middle of the night, she won’t go back to bed without peeking at the screen first. Yeah, that’s a real problem because not only does whatever intel she may see on her phone increase her chances of becoming preoccupied as her mind gets to racing but the blue light that comes from her phone screen can actually disrupt the melatonin production within her system.
I promise you that whatever is happening on your phone will be right there, waiting for you, come morning. So, unless you’ve got some folks within your home who are traveling or there’s a sick person who you are checking on and you want to leave the phone on in case of emergencies, there’s no need for your ringer to be on. Shoot, here’s a novel concept — how about turning it completely off until morning? (Close your mouth, it is indeed possible. LOL.)
8. “I Will Incorporate More ASMR”
If you’ve ever wondered what ASMR stands for, it’s Autonomous Sensory Meridian Response. And what the heck does that mean? Well, a nickname for ASMR that might make more sense is “brain massage.” Yep, when you watch or listen to an ASMR video, it literally massages your brain in a way that activates the production of hormones like dopamine, oxytocin, and endorphins — all of which are beneficial to you getting a good night’s rest.
For the past couple of years, I’ve been sleeping to the sound of rain falling and it has only taken my quality of sleep to another level. So, even if it’s not in your budget to cop an ASMR machine, at least hop onto YouTube to listen to the rain, wind, fans, ocean waves, or some other nature sound that can calm you, drown out outside noise, and take your quality of sleep to an entirely new level. (Just go to YouTube and put ASMR and the sound you are looking for into the search field. A lot of them will run for 7-10 hours without any commercial breaks.)
9. “I Will Sleep Naked More Often”
For many years, I’ve slept without any panties on, just so that my vagina can “breathe” (check out “What Your Vagina Wishes You Would Do More Often”). But it’s only been the past few years or so that I’ve been sleeping completely naked and boy — I really wish I’d been doing it for all of my adult life! On this platform, we’re such a fan of it that an entire article has been devoted to why it’s such a smart thing to do (check out “Yes, Sleeping Naked Could Help Your Anxiety & Sleep Pattern”).
Some of the perks that aren’t mentioned in this piece include the fact that sleeping in the nude can put you in a better mood, boost your metabolism, help you to maintain healthy skin, improve infertility (for both men and women) and most definitely increase your chances of gettin’ a lil’ sumthin’ sumthin’ if you happen to have someone in the bed with you. When you sit and think about all of the ways that sleeping naked can benefit you, it’s kinda crazy that only roughly 29 percent of people do it with only around 17 percent who do it every night. Still, if there is ever a time when you should want to be the exception and not the rule, sleeping in your birthday suit should most definitely top the list.
10. “Sex Will Become More of a Constant at Nighttime”
If you’re currently practicing abstinence or there isn’t a “contender” in your life right now, I’ll just say that this is a promise that you should make to yourself whenever the time is right. For the rest of you, though, definitely check out “Why Couples Should Engage In ‘Midnight Sex’ More Often” and seriously consider taking it to heart. The reason why I say that is because, if there is one act that can relax your body, calm your senses and make you feel safe and sound all night long, it’s sex — sex right before going to sleep.
For men, it increases their prolactin levels which can make them super drowsy, and for us, after sex, our estrogen levels tend to get a boost which can result in our REM cycle enhancing which can definitely help us to sleep so much better. Hmph. Not like any of us should need another reason to get it in more often, but if more sleep is what you’re after, more sex can certainly help you out. Happy New Year, y’all!
Featured image by Getty Images
Different puzzle pieces are creating bigger pictures these days. 2024 will mark a milestone on a few different levels, including the release of my third book next June (yay!).
I am also a Professional Certified Coach. My main mission for attaining that particular goal is to use my formal credentials to help people navigate through the sometimes tumultuous waters, both on and offline, when it comes to information about marriage, sex and relationships that is oftentimes misinformation (because "coach" is a word that gets thrown around a lot, oftentimes quite poorly).
I am also still super devoted to helping to bring life into this world as a doula, marriage life coaching will always be my first love (next to writing, of course), a platform that advocates for good Black men is currently in the works and my keystrokes continue to be devoted to HEALTHY over HAPPY in the areas of holistic intimacy, spiritual evolution, purpose manifestation and self-love...because maturity teaches that it's impossible to be happy all of the time when it comes to reaching goals yet healthy is a choice that can be made on a daily basis (amen?).
If you have any PERSONAL QUESTIONS (please do not contact me with any story pitches; that is an *editorial* need), feel free to reach out at missnosipho@gmail.com. A sistah will certainly do what she can. ;)
How This New Bond Repair Line Transformed One Mother's Postpartum Shedding Into The Ultimate Curl Comeback
This article is in partnership with SheaMoisture
For Crystal Obasanya, her wash day woes came shortly after her son did. The beauty and lifestyle content creator had been natural for years, but during postpartum, she quickly learned about one reality many mothers can relate to experiencing: postpartum hair loss. “Sis had thinning hair. Sis had split ends,” she shared about her hair changes in a Reel via xoNecole.
Over a year into her postpartum journey, Crystal explained she also had dry, brittle hair, noting that keeping it hydrated before pregnancy had already been “a task.” The 4C natural recalled going from thick hair during pregnancy to a thin hairline due to postpartum shedding as “devastating.” When it came to strengthening and revitalizing her hair, the new SheaMoisture Bond Repair Collection was just the thing she needed to elevate her damaged coils to revive and thrive status and get them poppin' again.
SheaMoisture is providing us with the cheat code for transforming dry and damaged strands into thriving and deeply nourished crowns. By unveiling their 4-step hair system, the SheaMoisture Bond Repair Collection is equipping you with the tools to reverse signs of hair damage caused by protective styling, heat, and color and is uniquely formulated for Type 3 and 4 hair textures.
The haircare system revives damaged natural hair by repairing and rebuilding broken hair bonds through a game-changing combination of HydroPlex Technology and AminoBlend Complex, a unique blend of fortifying amino acids formulated specifically for curly and coily hair. Scientifically proven to reduce breakage by 84% and make your hair six times stronger (vs. non-conditioning shampoo), the collection infuses your hair with the nourishment it craves and the strength it deserves.
All five products of the SheaMoisture Bond Collection are infused with natural strengthening ingredients like Amla Oil and fair-trade shea butter. The collection consists of the 4-step breakage-fighting Bond Repair system, as well as the Bonding Oil.
“When trying it out, I quickly noticed that my hair felt revived and renewed, and my curls were so hydrated,” Crystal said while using the Amla-infused Bond Repair Leave-In Conditioner. “I also felt my hair strands were stronger.” So much so that the influencer felt brave enough to get her hair braided shortly thereafter. “I can definitely say that I will be keeping it in my hair wash routine,” she added in the caption of her Reel about her positive experience using the products.
SheaMoisture Bond Repair Collection is making bond-building a key player in your wash day routines and the purveyor of life for thirsty manes. Because who doesn't want stronger, shinier, happier hair?
Step One: Bond Repair Collection Shampoo
Rejuvenate your hair with SheaMoisture Bond Repair Shampoo, your go-to solution for luscious locks. Packed with hella hydration power, this shampoo adds moisture by 60% while removing buildup without stripping your strands. This shampoo gently cleanses impurities while significantly enhancing shine, smoothness, and softness.
The Bond Repair Collection Shampoo is the first step in the 4-step Bond Repair system, all of which are powered by the uniquely formulated AminoBlend, and HydroPlex, SheaMoisture’s technology that rebuilds hair strength at its core.
Step Two: Bond Repair Collection Conditioner
Tailored to repair styling damage, this creamy conditioner locks in 12x more moisture than standard non-conditioning shampoos, boosting damaged hair strength by 1.5x with significantly less breakage. The creamy SheaMoisture Bond Repair Collection Conditioner deeply hydrates, enhances manageability, and leaves your hair looking healthier and shinier.
Step Three: Bond Repair Collection Masque
This Ultra Moisturizing reparative masque is a moisture-rich game-changer for those dealing with the aftermath of hair damage caused by styling. The SheaMoisture Bond Repair Collection Masque delivers 13 times more moisture compared to non-conditioning shampoos, ensuring your hair feels nourished and soft. Designed to repair and rejuvenate, this masque significantly strengthens damaged hair — making it twice as strong while reducing breakage.
Step Four: Bond Repair Collection Leave-In Conditioner
Elevate your curl game with SheaMoisture’s Bond Repair Collection Leave-In Conditioner. Lightweight and hydrating, the Bond Repair Leave-In Conditioner provides 12x more moisture than non-conditioning shampoos and tames frizz with 24-hour humidity control. Designed to define curls and coils, the leave-in conditioner enhances softness and shine allowing you to detangle effortlessly.
Bonding Oil
The SheaMoisture Bond Repair Collection Bonding Oil is a multitasking all-in-one formula that acts as a heat protectant and provides the hair with moisture, strength, shine, damage protection, and intense nourishment. This lightweight oil not only offers 24-hour frizz and humidity control but also fortifies your tresses, making them up to 5 times stronger with significantly less breakage.
Featured image courtesy
Shaunie Henderson On Being A Nontraditional Pastor Wife
Shaunie Henderson, the creator and executive producer of Basketball Wives, redefines traditional expectations as a pastor's spouse and first lady of The Lighthouse Church.
The star's journey began with a whirlwind romance with Pastor Keion Henderson in 2020, which led to their marriage years later. Since then, Shaunie has embraced many typical first lady roles, including supporting her husband, engaging in ministry responsibilities, providing spiritual leadership, and conducting community outreach.
Yet, the 49-year-old's background sets her apart from other first ladies. Shaunie brings a unique perspective as a public figure, which stems from her previous marriage to NBA star Shaquille O'Neal and her experience in reality television.
In an interview with xoNecole, while promoting her memoir Undefeated, the Basketball Wives creator discussed what being a first lady means to her and how she has lived her life non-traditionally.
When asked if she had always been nontraditional, Shaunie revealed that throughout her life, she has made it her mission to better herself by learning from experiences and breaking harmful cycles.
Shaunie Henderson and Pastor Keion Henderson
Photo by Robin L Marshall/Getty Images
“I think that's just who I am. I can’t say I intentionally go against the grain. In the book, I talk about things from my childhood, like my dad being late all the time. I was totally opposite with my kids when they were in school. I was always there early. My mother is not affectionate, and she doesn't verbally say, ‘I love you,’ but she does things to let you know. That's the way she shows her love,” she said when describing her relationship with her parents.
“But because I missed that 'I love you' and hugging and kissing, I do that with my kids. I try to always give what I needed myself. There were basketball wives who weren’t very nice to me, so I went out of my way to make sure that once I was a wife that I didn't treat anybody else like that. No one was going to feel like that on my watch.”
Toward the end of the conversation, when discussing her first lady responsibilities and the pressures of upholding that image, the mother of five explained she isn't too hard on herself to fit the mold, given her significantly different background from most first ladies and her relatively new role.
“As far as being first lady, now, I'm not knocking how any first ladies decide to operate but I just knew that the idea of what that usually is was not me. And, to be honest, rightfully so. I'm probably the only first lady that created a reality show that has been on television since 2010. My life is not remotely close to that of most first ladies. We've experienced completely different things. Most of them have been pastor’s wives for a long time, this is all new for me. I come with an entirely different journey; that wouldn’t lend itself to being a traditional first lady,” she stated.
Shaunie's nontraditional approach appears to work in her favor, as she has been welcomed with open arms just as she is.
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Feature image by Marcus Ingram/Getty Images