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Got A Killer Cold? These 10 Hacks Will Help You To Sleep Better.
Thankfully, I don't get sick very often at all. Oh, but when I do happen to catch a cold, I would have to say that probably the worst part about it is the fact that when my nose is all stuffed up, it can be hard as hell to get a good night's rest because breathing through my mouth is annoying. Like, super annoying. So, since it is officially cold and flu season, I think we all know that this is the time when we're more susceptible to catching the virus known as the common cold than ever. As far as preventative measures go, it's important that you strengthen your immune system, that you wash your hands every time you come into your house and prepare to have a meal and that you get plenty of rest (no less than six hours of sleep a night, if you can).
Yet what if you already have a sore throat, stuffy nose, fever, headache and/or some fatigue going on? While (amazingly) there is still not an official cure for the common cold, one of the best things that you can do to reduce the amount of time that you have to endure the virus (because most colds stick around for between 7-10 days) is to get several consecutive nights of sound sleep. And how can you pull that off when you have some (or all) of the symptoms that I just mentioned? Hopefully these 10 hacks can give you some of the relief that you seek.
1. Eat Something Spicy and Drink Lots of Fluids Throughout the Day
Now here's something that just might surprise you. If spicy foods are so your thing, use your cold as an opportunity to treat yourself. The reason why I say that is because a lot of spicy stuff contains some amount of chili peppers and a bioactive compound in those is capsaicin. Capsaicin is great because it helps to break up any congestion you may have. Not only that but spices like turmeric contain anti-inflammatory properties too.
Just make sure that if draining mucus is bringing gastrointestinal issues along with eating spicy things that you don't follow through with this first tip. The reason why is because, if your tummy is upset, spicy foods can make matters somewhat worse.
Speaking of things that you should consume, it's definitely important that you drink as much water as possible. Water helps to flush out your system, regulate your body temperature and keep you well hydrated. On the topic of drinks, you should keep caffeine at bay. Since it has a mild diuretic effect on your system, drinks like coffee should wait until you're feeling much better.
2. DIY a Saline Rinse
At the end of the day, saline is simply a mixture of salt and water. The reason why it can be super beneficial when you have a cold is because this combo has the ability to literally thin out the mucus that is clogging up your nasal passages. Also, if there is anything in your nose that is irritating it (to the point where you are constantly sneezing or feeling like you need to do so), saline can help to rinse that out as well (because there is nothing worse than sneezing or coughing throughout the night, chile). While there are saline nose sprays that you can easily find at your local drug or grocery store, you can also make your own solution by combining distilled water and non-iodized salt together. For step-by-step instructions, Medical News Today has your back. You can check it out here.
3. Also Make Your Own Eucalyptus Oil Rub
Some of us have semi-fond memories of our parents (or grandparents) putting Vicks VapoRub onto our chest when we were congested. While I have nothing against Vicks personally, I prefer going the all-natural essential oils route by combining some eucalyptus oil with a carrier oil like sweet almond or coconut. Eucalyptus is dope because it's loaded with antioxidants. Plus, the properties within the eucalyptol that's in it can decrease bodily inflammation, break up mucus and even slow down coughing. So, if you're looking for some Vicks-like relief, give your own eucalyptus rub a shot. The results that it provides just might surprise you.
4. Gargle with Some Baking Soda
Sometimes, when I feel the beginning of a sore throat coming on, I will pour a little bit of hydrogen peroxide down my ears. While the fizzing is triggering as all get out, it does seem to nip the throat discomfort within a day or so. There have been times when I've gargled with peroxide too, although I think that gargling with baking soda is just as, if not more, effective. The belief is that sodium bicarbonate is able to provide an alkaline effect to your system which causes the virus to decrease in its potency. So, before turning in, take a stab at making a mixture that consists of one cup of water, ½ teaspoon of baking soda and (if you wish) a couple of sprinkles of sea salt (which detoxifies). If you gargle this for five minutes at night and again in the morning, at the very least, your throat will feel better. As a bonus, your cold symptoms may start to go away sooner too.
5. Take a Shower Before Turning In
When it comes to the viruses that cause a cold, do you know what they enjoy? They like to play around in environments that consist of low humidity. One way to combat that is to take a nice hot shower. While typically, it's best to shower in warm water (because it doesn't dry out your skin), the more humidity that you can drum up when you're congested, the better. Just make sure that you "seal your skin" as soon as you get out by applying your favorite oil (maybe sweet almond, grapeseed or jojoba) before your towel off; that way, the properties from the oil will "lock the moisture" into your skin so that it stays nice and smooth.
6. Drop the Temp in Your Bedroom
Germs thrive in heat. That's why, if you have a cold, it's best to keep your bedroom at around 65-69 degrees, if you can handle it. Besides, is there anything better than curling up underneath some of your favorite blankets? Absolutely not.
7. Use a Humidifier That Comes with a Diffuser
Remember how I said earlier that viruses loathe low humidity? This is why it's such a good idea to invest in a humidifier (because it creates a mist that increases humidity levels in the room that it's in). Oh, and if you really want to piss those viruses off, get the kind that comes with a diffuser too so that you can reap the benefits of certain essential oils that also work overtime to keep viruses at bay. Some of those include peppermint (it's a decongestant and fever reducer); oregano (it kills germs); cinnamon (it's loaded with antioxidants that help to strengthen your respiratory system); lavender (it lowers your stress levels); sandalwood (it's a natural sedative that helps you to sleep more soundly); tea tree oil (it contains potent antiviral, antimicrobial and antifungal properties) and frankincense (it calms coughing and even aids in healing bronchitis).
8. Slightly Prop Up Your Pillow
When it comes to this particular point, think about it — when you have a cold, doesn't it seem like your nose is so much more stuffed up when you're lying down? While it's actually the inflammation of the lining of your nose that is causing the biggest part of the congestion problem, if you prop your head up with an extra pillow and then lie on your side, this also can help to bring you drainage and some much-needed relief.
9. Treat Yourself to a Hot Toddy
While it tends to come with some variations as far as ingredients are concerned, the simplest way to explain a hot toddy is it's a drink that consists of whiskey, honey, herbs, spices and sometimes some lemon. Although the heat of it alone can do wonders when it comes to soothing your throat, believe it or not, the properties in whiskey are able to help to dilate your blood vessels and reduce any congestion you might be experiencing.
Plus, when you add to it things like cloves (which contain anti-inflammatory compounds), ginger (which has medicinal properties to reduce inflammation and help to heal a sore throat) and lemon (which is loaded with antioxidants), it's pretty easy to see how it could be a signature drink, at least one of the nights, while you're trying to get over a cold.
(Some great hot toddy recipes to try and found here, here and here.)
10. Or Drink Some Chamomile Tea and Honey
If you'd prefer to go the non-alcoholic route, how about a cup of chamomile tea? As far as fighting colds go, it contains properties that help to reduce inflammation, decrease anxiety (so that you can fall and stay asleep faster) and fight cold-related symptoms. If you add some honey to it, the texture of it will help to coat your throat as its properties will aid in suppressing your cough and speeding up the overall healing process. You'll feel less "cold-like" within an hour or so, so that you can get the kind of sleep that you need to get over your cold so much faster. Sweet dreams, sis.
For more inspiration, self-care, and health tips, check out xoNecole's Wellness section here.
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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.
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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.
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Featured image courtesy
It’s funny how a breakup can be the best or worst thing that’s ever happened to you. It has the power to completely change your life, whether it knocks you down or empowers you to evolve. Either way, whatever happens next is up to you. That can feel like a lot of pressure when you don’t even want to get out of bed. But sometimes, all it takes is a moment of encouragement, inspiration, and motivation that you’re not crazy for wanting to send that drunk text or stalk your ex on social media.
But in those heartbreaking moments, you can tap into your inner resilience and strength, knowing that there’s a reason the relationship came to an end. Whatever that is, please trust that whatever is meant for you will be so much better, including the you that comes out on the other side.
This is the perfect time to heal, rediscover you, and open yourself up to love again. Here are 12 books to help you do that and more.
Power Moves: Ignite Your Confidence and Become a Force
Whether you were the initiator or the receiver of a breakup, the end of a relationship can be traumatic. But it can also help you find the confidence you might have lost in the aftermath. Sarah Jakes Roberts’ Power Moves: Ignite Your Confidence and Become a Force reminds you that your true self is worth loving and pulls you out of the status quo that you might have fallen into in your relationship. It lets you know that it’s more than okay to clap for yourself and the growth you’ve accomplished while unleashing your boldness. Tap in!
Win Your Breakup: How to Be The One That Got Away
Amazon
Nobody wins when the relationship ends. But if we’re honest, many of us want the other person to at least regret the parting of ways. Like, did we matter at all? Natasha Adamo’s Win Your Breakup: How to Be The One That Got Away talks us off the ledge of trying to prove that we have the upper hand (and quoting Beyoncè’s “She ain’t no divaaa” under anyone’s post that your ex appears to be moving on with).
Instead, Adamo motivates us to focus on our own journey after the breakup because it will be tough enough without being preoccupied with what our exes are doing. You have a whole life after this, and your best days are ahead of you, not behind. You truly win when you decide to walk away from whatever negativity came with the breakup and focus on you. ‘Cause we’re not looking back, sis.
Emotional Self-Care for Black Women
Amazon
One of the best things you can do in this moment is be selfish and think about you. If self-care is a priority in your healing journey, think about diving intoEmotional Self-Care for Black Womenby Alicia Magoro. It takes you through the process of improving your self-esteem, getting rid of negative thoughts, and truly healing from past traumas, each of which is crucial after a breakup. No matter how crazy life is as you try to put the pieces back together, taking moments to truly uncover the reality of your feelings and emotions is essential to your healing.
Break Up With What Broke You
Amazon
I feel like a key step in getting through a heartbreak is cookie dough ice cream, any Shonda Rhimes show, and a box of tissues. But unfortunately *sigh* that can’t last forever. When it’s time to push through, Break Up With What Broke You by Christian Bevere is waiting for you. When you’re ready to overcome the comfort of who you’ve always been, this book helps you evolve into who you’ve been meant to be all along. If you need a book that provides steps with compassion and grace instead of a no-nonsense approach, this is for you (cause who’s trying to get their feelings hurt?)
How To Get Over A Boy
Amazon
‘Cause that’s all we’re trying to do, right? I love the theory of How To Get Over A Boy by Chidera Eggerue because it reminds us that men, or any partner we have, do not belong on a pedestal. As amazing as they may be, you’re just as dope! Eggerue isn’t having you tap into your inner fineness to help you find a man or get a text back with outdated tactics. No, sis. This book is all about reminding you that you are the true prize, and there’s nothing wrong with carrying yourself as such. Yes, wanting to be in a relationship again is natural and inevitable. But for now, it’s also okay to find satisfaction with yourself.
Didn’t See That Coming: Putting Life Back Together When Your World Falls Apart
Amazon
All of the signs may have been there, but a breakup can still be shocking. We’ve tried to see the best in our now-ex, and it may have left us holding the bag. Any breakup can be devastating, but if you’re trying to get through a traumatic one, add Didn’t See That Coming by Rachel Hollis to your list. The title alone is funny because it’s ironic and true. And in all seriousness, it pulls you out of being stuck in your pain and trauma and encourages you to be a better you when all is said and done. Your breakup doesn’t have to be detrimental to your life. It can be a turning point to help you transition into the woman you never thought you could.
I Almost Forgot About You
Amazon
Isn’t it crazy how after a breakup, almost everything reminds you of that person? From a song that’s shuffled into your playlist and inside jokes to a hilarious viral video on social media, it feels like you can’t escape. Thankfully, our good sis Terry McMillan did her good work with her novel I Almost Forgot About You. No, it’s not a non-fiction book that gives you ways to get through your heartbreak, but it tells the story of a woman named Dr. Georgia Young, who’s going through a transformation of her own to find her inner shero after quitting her job and relocating. The relatable ups and downs she experiences as she bravely takes on unexpected risks can inspire and let you escape for a while.
Sis, Don’t Settle: How to Stay Smart in Matters of the Heart
Amazon
Following our hearts is all fun and games until it leaves us in an agonizing situation. Sis, Don’t Settle by Faith Jenkins gives us a much-needed reminder not to give in to the desire to be in a relationship just to avoid being alone. Whether your ex checked every box on your list or you compromised because you saw potential in what it could be (we’ve all been there, love), let’s decide to not let our hearts or emotions cause us to settle for less. I love this book because it drops the fluff and gives relatable ways to be smart about love, have healthy and loving relationships, and not rush the process.
The Art of Letting Go
Amazon
I read a meme that said, “If overthinking was a sport, I’d be an Olympic gold medalist.” And I felt seen. After a breakup, it’s so easy to replay those final moments in your head over and over again, especially if you were blindsided. The Art of Letting Go: Stop Overthinking, Stop Negative Spirals, and Find Emotional Freedom (The Path to Calm) by Nick Trenton walks you through doing exactly that.
No matter what happened, the brutal reality is we can’t do anything to change it, and mentally running it on a loop does more harm than good, sis. This book lets your mind be a safe place full of peace and tranquility instead of a battle zone. It inspires you to embrace the present without yearning for the past or being afraid of the future.
The Breakup Bible: The Smart Woman's Guide to Healing from a Breakup or Divorce
Amazon
Like many books on this list, The Breakup Bible: The Smart Woman's Guide to Healing from a Breakup or Divorce empowers you to channel your inner power, rediscover your worth, and flourish like you’ve always wanted. If you’re like me, you might not know where to start after a major (and possibly unexpected) life transition. How do you even begin to move on without sitting in the aftermath for too long?
This book, penned by Rachen A. Sussman, serves as a guide for you to truly heal from the devastation one step at a time. Because it’s okay to take things slow. It features three phases of recovery — healing, understanding, and transformation — providing a clear road map to not just surviving a breakup, but coming out whole on the other side.
I love this version of myself that you brought out: a memoir of a broken heart
Amazon
Can we just take a second to salute the power of a breakup? Whether it sparks your international solo eat, pray, love journey or makes you truly consider what you want in life for you, as horrible as it can be, good things can come out of the parting of ways. I love this version of myself that you brought outby Jaymen Chang gets real about the good, bad, and the ugly, from wishing you could unsend that vulnerable text message, to waking up one day feeling different and ready to move on. Pick this one up when you’re ready to cry it out, process, and enter your season of becoming.
When You’re Ready, This Is How You Heal
Amazon
When the dust settles, how are you for real? You may be excited about the idea of using your breakup as an excuse to glow up, or you may be heartbroken and just aren’t in the space to think beyond turning on Mary J. Blige and drinking wine in a bathrobe. And that’s okay. When You’re Ready, This Is How You Heal by Brianna Wiest encourages you to embrace the true work of your healing journey. It can be soul-crushing, yet rewarding. With dozens of essays geared toward your process, this book realizes that it doesn’t take one day or one thing to heal.
It’s an ongoing life moment as you recover from the person (or people) who just wasn’t the best for you. As you find yourself again and welcome the things and people who truly love you, you’ll flourish even through the pain.
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