Being the quotes gal that I am, when it comes to some of my favorite quote authors, the famed poet Rumi would definitely be on my top five list. People who can relate to where I am coming from would probably say that one of his most popular sayings is, “Be a lamp, or a lifeboat, or a ladder. Help someone's soul heal. Walk out of your house like a shepherd.” (Dig that.)
As someone who got my start as a published writer by being a house poet, if there were a daily saying that I would put out into the world, it would probably be, “Be intentional about being at least one person’s teacher and one person’s student before the sun sets.” Not only will it keep you sharp, it will also keep you humble…and in this life, you need both. Tremendously and incessantly so.
On the student tip, something that my mother’s husband taught me many years ago actually took me a while to personally apply to my life. Oh, but once I did, I found it to be a real gem: “Shellie, have two confidants in your life. They shouldn’t be your friends, and once you lose them, don’t replace them.”
While this pearl of wisdom might sound quite odd on the surface, I’m thinking that by the time you read all of this, you’ll be able to see just how much of a winning life hack it can actually be.
What Is a Confidant (and Why Aren’t They Always Friends)?
What Is a Confidant?
GiphyTell me something — do you have a confidant? I mean, someone who is strictly that and nothing else. Just so you are crystal clear about where I am coming from, a confidant is someone who you share secrets and private matters with. And although synonyms for the word include ones like acquaintance (acquaintance?!), companion and pal, there is really only one (other) synonym that I will cosign on when it comes to a role that is as significantly essential as a confidant: intimate.
And although intimate does mean things like “characterized by or involving warm friendship or a personally close or familiar association or feeling,” today we’re going to focus on this definition: “very private; closely personal.”
Something that is private is personal — oftentimes deeply personal at that. It’s the kind of information that, in the wrong hands, could hurt or harm you. And that’s why you have to be extremely careful about who you share private matters with.
And although you might think that it’s natural to assume that if someone is your friend — hell, sometimes even a good friend — they should automatically be where your secrets and private matter.
5 Reasons a Confidant-Only Dynamic Works So Well
The Benefits of Having a Confidant Who Isn’t Your “Friend”
GiphyTrust me, I will be the first person to say that friendships aren’t created equal and some are much closer than others (check out “Always Remember That Friendships Have 'Levels' To Them,” “What's The 'Five Friendship Theory' All About?” and “Less & Less Of Us Have Close Friends These Days. Why Is That?”). Because of that, of course, there are some people who know more about you than others do. Shoot, a couple of my friends and I are tight as all get out and still there are things that they tell their therapist that they don’t tell me — whether it’s right away or period.
Why? Because sometimes you need to be able to say something and not only know, without a doubt, that it will stay right where you left it but you won’t hurt someone’s feelings, be inundated with unsolicited advice or opinions and/or that it will be “held against you” later on. And that’s what makes a confidant-only individual so awesome — they can provide all of these things for you, free of charge. I’ll expound further.
1. Confidants provide an unconditional safe space.
I have a confidant. We’ve known each other for almost three decades at this point and we do care about each other deeply. However, about 12 years ago, after I shared what my mother’s husband said to me with her, we made the decision to shift into the role of being mutual confidants. It’s been awesome because we can say the deepest, ugliest, most shocking (and sometimes just pettiest) stuff to each other about…whatever, without judgment, fear or any level of uncomfortableness — and boy, that is more wonderful than you might realize. Y’all, just knowing that there is someone around and available who you can go to about any and everything and it will remain in the vault…forever? Unconditionally and no matter what? Priceless.
2. Confidants don’t require multitasking.
One of my favorite people in the world, we are extremely close and we both know a ton about each other. Still, because we are friends, there are times when we have hurt each other’s feelings or even been low-key offended and it’s because friendships have (and should) have a set of expectations that can cause hearing certain things to be difficult. With a confidant, though, because they signed up to hear whatever, you don’t find yourself having to “edit” or tiptoe around something. If you need to say it…SAY IT.
They get that their position is to be a sounding board and so, while you should be grateful for the relationship and treat them like you are, they don’t tend to need kid gloves; they don’t take things personally because they know that it’s not about them…AT ALL. It’s about you needing to share something or get a release. No more. No less.
3. The boundaries are clear — and firm.
Sometimes, with friendships/relationships, things can get complicated because folks feel like they have a right to say or do certain things based on the longevity of the dynamic or how emotionally invested they are — and boy, when boundaries get crossed, that can cause all types of issues. With a confidant, for the most part, things are crystal clear. For instance, when my confidant and I decided that we were going to serve that role for each other, we agreed that it could be any time of the day, that we would ask each other if we wanted advice/information/insight or not (more on that in a sec) and even if we stopped being confidants, whatever was discussed would never go past each other.
Hmph. Even if you have to go back to your high school days, I’m willing to bet that there is a former friend who didn’t have this kind of integrity when it came to some of what they knew about you when you were still cool with them. You see, true confidants aren’t interested in getting their “lick backs.” Their investment isn’t so complex that they emotionally even want to. In fact, I’m not sure if there is any dynamic that I have that is more clear about its purpose than the one that I have with my confidant. The limits are uncomplicated and respected. Period.
4. They are awesome stress reducers.
I don’t do social media and my life is quite peaceful because of it. However, there are studies which state that people (especially women) find that sharing intel on social media platforms helps to reduce their stress levels. That said, I’m also sure it’s not a surprise that research also says that having a reliable support system can decrease stress levels as well. However, what you may not know is there is also data which says that if you suppress your secrets, it can ultimately cause you to feel disingenuous and isolated. Not only that but secret-keeping can also increase your tension levels, invoke feelings of shame (depending on what the secret is) and heighten levels of anxiety and depression.
I’d venture to say that a big part of this is because we are relational beings and when we keep things to ourselves, it can cause us to overthink and/or beat ourselves up. Meanwhile, getting things out can make us feel seen and accepted. A confidant can make this happen. In fact, other studies reveal that having a confidant can make you better at resolving conflicts, exerting emotional control, coping with challenges, being more mentally resilient and being more positive and content overall.
5. You can get advice — or not.
Last one. Something that I’ve gotten into the habit of doing when it comes to the person who I am an (officiant) confidant to is asking, before they even say anything, “Do you want me to listen or do you want me to say something about ‘it’?” Listen, I know me and I’ve also heard A LOT of off-the-wall stuff from this individual over the years; therefore, I need to brace for if they just need a sounding board or someone to help them “solve” a/the matter.
With friends and other loved ones, sometimes they don’t have the self-control to be quiet — not just in the moment but period. Confidants agree to say nothing, perhaps forever, on a matter…if that is what “their” person so desires. I’m telling you a confidant who is just that? They are literal godsends.
Do Confidant Relationships Have an Expiration Date?
Do Confidant Relationships Ever “Expire”?
Andre 3000 GIF - Find & Share on GIPHYGiphyIf you were paying close attention to what my mother’s husband said, he not only advised having a low number of confidants but not replacing them once you lose them as well. I remember when one of his died; he was absolutely heartbroken. And yet, I get what he meant: his secrets went to eternal rest right along with this confidant which gave him a lot of peace.
And that’s why I think that it you should do some real pondering, praying and even vetting to a certain extent before selecting an official confidant because it needs to be someone who is committed for the long haul to be your ear…because this level of involvement — being willing to hold such sacred information close? You can’t be fickle with that type of dynamic. You pretty much need to take on the stance of “once a confidant, always a confidant.” My confidant and I are just that. No matter what, a human vault for one another, we shall remain.
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You know, an author by the name of Michael Bassey Johnson once said something that is semi-terrifying and yet another great reason to have a confidant in your life: “Sometimes your dearest friend whom you reveal most of your secrets to becomes so deadly and unfriendly without knowing that they were not really your friend.” Goodness.
The very private side of you, science says that you need someone to share it with.
So, treat yourself to a confidant. A safe place to be totally yourself without expectation.
How dope is that?
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Kayla Nicole says she wore a dress that was once worn by Braxton herself for the Halloween costume. “It’s not a secret Toni is more on the petite side. I’m obsessed with all 5’2” of her,” she tells xoNecole via email. “But I’m 5’10'' and not missing any meals, honey, so to my surprise, when I got the dress and it actually fit, I knew it was destiny.”
The episode was the perfect way for the multihyphenate to take control of her own narrative. By addressing the viral moment on her own platform, she was able to stir the conversation and keep the focus on her adoration for Braxton, an artist she says she grew up listening to and who still makes her most-played playlist every year. Elsewhere, she likely would’ve received questions about whether or not the costume was a subliminal aimed at her ex-boyfriend and his pop star fiancée. “I think that people will try to project their own narratives, right?” she said, hinting at this in the episode. “But, for me personally – I think it’s very important to say this in this moment – I’m not in the business of tearing other women down. I’m in the business of celebrating them.”
Kayla Nicole is among xoNecole’s It Girl 100 Class of 2025, powered by SheaMoisture, recognized in the Viral Voices category for her work in media and the trends she sets on our timelines, all while prioritizing her own mental and physical health. As she puts it: “Yes, I’m curating conversations on my podcast The Pre-Game, and cultivating community with my wellness brand Tribe Therepē.”
Despite being the frequent topic of conversation online, Kayla Nicole says she’s learning to take advantage of her growing social media platform without becoming consumed by it. “I refuse to let the internet consume me. It’s supposed to be a resource and tool for connection, so if it becomes anything beyond that I will log out,” she says.
On The Pre-Game, which launched earlier this year, she has positioned herself as listeners “homegirl.” “There’s definitely a delicate dance between being genuine and oversharing, and I’ve had to learn that the hard way. Now I share from a place of reflection, not reaction,” she says. “If it can help someone feel seen or less alone, I’ll talk about it within reason. But I’ve certainly learned to protect parts of my life that I cherish most. I share what serves connection but doesn’t cost me peace.
"I refuse to let the internet consume me. It’s supposed to be a resource and tool for connection, so if it becomes anything beyond that I will log out."
Credit: Malcolm Roberson
Throughout each episode, she sips a cocktail and addresses trending topics (even when they involve herself). It’s a platform the Pepperdine University alumnus has been preparing to have since she graduated with a degree in broadcast journalism, with a concentration in political science.
“I just knew I was going to end up on a local news network at the head anchor table, breaking high speed chases, and tossing it to the weather girl,” she says. Instead, she ended up working as an assistant at TMZ before covering sports as a freelance reporter. (She’s said she didn’t work for ESPN, despite previous reports saying otherwise.) The Pre-Game combines her love for pop culture and sports in a way that once felt inaccessible to her in traditional media.
She’s not just a podcaster, though. When she’s not behind the mic, taking acting classes or making her New York Fashion Week debut, Kayla Nicole is also busy elevating her wellness brand Tribe Therepē, where she shares her workouts and the workout equipment that helps her look chic while staying fit. She says the brand will add apparel to its line up in early 2026.
“Tribe Therepē has evolved into exactly what I have always envisioned. A community of women who care about being fit not just for the aesthetic, but for their mental and emotional well-being too. It’s grounded. It’s feminine. It’s strong,” she says. “And honestly, it's a reflection of where I am in my life right now. I feel so damn good - mentally, emotionally, and physically. And I am grateful to be in a space where I can pour that love and light back into the community that continues to pour into me.”
Tap into the full It Girl 100 Class of 2025 and meet all the women changing game this year and beyond. See the full list here.
Featured image by Malcolm Roberson
So, what causes us to have moments when we’re not experiencing the sound sleep that we so desire? While I wish that I had a black and white answer for you, the reality is that several different factors (sometimes working together) may be the cause. That’s the bad news.
The good news is that if you check out the 10 leading causes below, by process of elimination, you might be able to get to the root of your own restless evenings — so that you can finally get the kind of quality rest that you well deserve.
1. Eating (Too) Late
GiphyLet’s start off with one that has a couple of layers to it. Although it is a good idea to not have a large meal less than two hours before turning in, some experts do say that a light snack that consists of natural melanin, serotonin or tryptophan could be helpful.
The reason why eating too much before bedtime isn’t a good idea is because the digestive process can be a pretty active one. Plus, it increases your chances of experiencing acid reflux and heartburn. On the other hand, snacking on almonds or tart cherries (melatonin), cheese or pumpkin seeds (serotonin) or yogurt or peanut butter (tryptophan) can be just what you need to lull your system to sleep.
Bottom line here: It’s not if you eat but what you eat…and when.
2. Junk Food
GiphySpeaking of foods, if junk food is totally your thing, first check out “Why You Should Consider Leaving Fast Food Alone” — and then at least try avoiding that stuff if you’re heading off to bed. Fried foods are hard to digest. Sugary foods (and carbs) can raise your blood sugar levels. Processed foods contain a lot of salt and salt can raise your blood pressure which can result in sleep disturbances. So, if you’re in the habit of going through a drive-thru at night, here’s a good reason to rethink doing so in the future.
3. Your Bedroom Is Too Hot
GiphyThis one right here, I can absolutely attest to — because when I am hot in a room, I can pretty much kiss sound sleeping goodbye. SMDH. The problem here is that when your body temperature is high, that can mess with your REM (rapid eye movement) sleep. Not only that but, in order for your system to produce the melatonin that it needs to keep you sleeping soundly, your body needs to be at a cooler temperature. And that is why your room sitting at somewhere around 65 degrees is ideal.
4. Your Bedding
GiphyI have a friend who just bought a house and I’m getting him a comforter for a housewarming present. Listen, don’t sleep on the power of amazing bedding because it, too, plays a role in how well you rest. Of course, you need to invest in a good mattress (you can read more about that here and here); however, when it comes to things like your sheets and your comforter, there are a few things to keep in mind.
Your sheets need to be made out of breathable fabrics like cotton, not ones like nylon, polyester or even silk. The reason why is because the latter traps in heat and we’ve already discussed what an elevated body temperature can do to you. Oh, and if you’re someone who enjoys flannel sheets during the fall and winter season, it’s probably better to get some blankets that you can “layer your bed” with instead; flannel can get mighty hot in the midnight hour too.
It’s also important that your sheets aren’t too small or too big for your mattress because that can make your bed feel uncomfortable. And comforter-wise, try and go with a color that doesn’t overstimulate you — neutrals and shades of blues, greens and yellows can accomplish this for you. And P.S., one of the best comforter brands around? Coma Inducer. I’ve been rocking with them for several years at this point and I don’t have not one regret.
5. Java and/or Alcohol
GiphyI’m not much of a coffee drinker (although I do adore coffee ice cream; go figure). I didn’t grow up with it (tea was in abundance in my home) and so it’s not something that I ever really think about. I do have friends who will drink coffee before bedtime, though, and that baffles me because coffee (due to the caffeine that is in it) is a stimulant — and that for that reason alone, you’d be better off having it in the morning instead of at night.
As far as alcohol goes, although it technically it’s a depressant, for the first couple of hours that it is in your system, it acts like a stimulant — which means that it tends to put your system on quite the roller coaster ride; one that you should want to avoid if you’re trying to get a good night’s rest.
My recommendation? Go the tea route and sip on some chamomile, lavender, ginseng, green or passionflower tea. All contain properties that are proven to relax your mind, body and spirit, so that you can fall asleep quicker and stay asleep longer.
6. Stress and Anxiety
GiphyListen, the summer of 2025 for me? Whew, chile (check out “I've Been Estranged From My Mom For Years. She Died Last Week.” and “I Was Hired To Be An Online Life Coach. Then Got Scammed For $4K. Here's How To Avoid This.”). Other than the couple of weeks when my mother was on a swift decline (and I was concerned about her physical suffering), thankfully, I didn’t lose much sleep, though — and praise the Lord for that because stress (and anxiety) definitely have a way of jacking up sleep patterns.
That’s because when you are stressed out, your cortisol (which is your stress hormone) spikes and that can hinder sound sleep — which can result in you feeling fatigued and irritable throughout the day. So, if you are stressed out — exercise, journal, meditate, spend quality time with fun and supportive people…oh, and have sex. All of these things are proven ways to calm and relax you — on a few different levels.
7. Late Day Naps
GiphyI adore sleep — always have. So, I can’t even say that it’s my age that has a sistah out here excited about taking a nap in the middle of the day (I work from home). And what I have to watch is not napping for too long or taking a nap that is too late in the day. Why? Because it can totally jack up my sleep patterns because it ends up throwing off my sleep schedule.
According to sleep experts, the way to avoid this is by scheduling your nap out about eight hours before your bedtime and also making sure that your nap doesn’t last any longer than 30 minutes (set an alarm, if you have to). If you do both of these things, you can get the benefits of a nap and the benefits of 6-8 hours of sleep without having to compromise either one.
8. Not Having a Sleep Schedule
GiphyAs humans, we really are creatures of habit. In fact, if you do something consistently enough, it can become automatic to you — it can end up being something that you do without really thinking about it at all. And that’s why it’s a good idea to at least consider coming up with some sort of a sleep schedule; that way, you can train your mind and body to have a pattern of rest.
The beauty of this is a sleep schedule can help you to reduce your stress levels, strengthen your brain, maintain a healthy weight, put you in a better mood and make you more productive throughout the day. On the other hand, not having a sleep schedule can make it really challenging for you to get quality rest at night. It only takes a few minutes to come up with a schedule and it’s well worth your time.
9. Too Much Stuff on Your Bed
GiphyEver heard that a cluttered desk reveals a cluttered mind? If you believe that, how in the world could this not translate to a bed as well? Hell, I even read an article which said that having a lot of stuff underneath your bed can wreck your sleep because it can trigger feelings of anxiety and restlessness and that’s because clutter can overstimulate you and keep you from being at peace.
Look, there’s no telling how many times I’ve said that bedrooms are for sex and sleep only (many interior designers feel the same way) — which means that your bed shouldn’t look like a makeshift office, it shouldn’t have clothes all over it and, even if you are an avid reader, it shouldn’t look like a horizontal bookshelf (where’s your nightstand at?).
You need to feel free to move comfortably about on your bed throughout the night — which ALSO means that, although I personally call pillows “stuffed animals for adults,” you still don’t need a ton of those on your bed either; two for sleeping and 2-3 more for décor purposes are typically ideal.
10. Your Damn Cell Phone
GiphyYou’ve probably heard this before and yet, since reportedly most of us check our phones somewhere around 205 times a day — I’m willing to bet that at least 10 of those times are while you’re in bed or when you’re up to make a bathroom run in the middle of the night. Yeah, as tempting as that might be, try to break that habit because the blue light that emits from your phone can disrupt how your system processes melatonin — and that is another way that you can find yourself really struggling to fall asleep again.
Whatever is on your phone, it can’t wait. It’s not worth your beauty sleep, chile.
BONUS: Imbalanced Hormones
GiphyHormonal imbalance is absolutely something that can have you tossing and turning all night long. If it’s due to all that is going on with you the week before your period, try exercising earlier in the day in order to help you sleep more soundly at night. If it’s because you are in the latter stages of perimenopause, consuming foods that are rich in phytoestrogens (plant-based estrogen) could help to level things out. Some of those foods include sesame seeds, garlic, peaches, berries and cabbage.
____
YOU NEED SLEEP. Yes, I am yelling it because nothing is worth compromising it.
So, if you see yourself in anything that I just said, try making some adjustments tonight.
Within a week or so, you should find yourself sleeping more and tossin’ and turnin’ a heck of a lot less.
Beautiful.
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