

Typically, when people think of a nighttime routine, little children are who come to mind. Yet the reality is this is something that can be super beneficial for us as adults too. While I will be sure to put one together for us single folks sooner than later, today, I wanna offer up some tips for married couples. The reason why is simple. No matter how many husbands and wives that I work with, if there's a common thread that's among them all, it's the fact that they suck when it comes to going to bed. What I mean by that is, unless it's for the purpose of sex, a lot of them don't go to bed together and, if they do, they treat their bedroom either like another home office (laptops and work stuff all over the place) or an entertainment center (watching TV and constantly scrolling online). None of this creates a truly relaxing environment nor does it encourage couples to get in a few moments of intimacy together.
So, let's do it. Let's explore 12 ways that spouses can come up with a nighttime routine that can help them to chill out, sleep better and get closer to one another in the process.
1. Schedule in 30-60 Minutes Together. Every Night.
Around this time last year, I wrote an article entitled "7 Things Married Couples Should Do...At The END Of Their Day". One of the things I mentioned that really can't be expressed enough is the importance of carving out 30 minutes for nothing but quality time — and no, sitting in front of the television doesn't count. The reality is that couples, on average, only spend 2 ½ hours together and that includes the weekends. That's why it comes as absolutely no shock to me that some couples contemplate divorce, simply on the basis of "we grew apart". I mean, how were you gonna get closer if you don't even talk? You schedule in work. You schedule in exercise. You should definitely schedule in quality time with your partner. Making that a part of your nighttime routine is a way to make that happen.
2. Share ONE Need That You Have. THAT Day.
If needs never switched up, our spouse would be able to easily satisfy — as they do the same thing for us — on the daily. However, that isn't even close to being the case. Since no one is a mind-reader (no matter how much some people may think that there are), it's important that you and your boo are given the floor to articulate what your needs may be.
The reason why I think that this is an important part of a nighttime routine is because couples often don't get to really mentally and emotionally connect until they are doing some pillow talking (which is another reason why I think it's important for couples to turn in together, at least a couple of times a night, every week). And why did I say just ONE need? Because you don't want to overwhelm your partner, especially right before they are turning in. Stating one thing gives them enough information to be able to "take your temperature" and ponder without feeling super burdened down. It oftentimes can give them insight on how to approach you the following day as well. And vice versa.
3. Sip on Some Herbal Tea
I mean, I could list red wine here because it can help lull you to sleep (or get you pretty horny) yet at the risk of not trying to turn our readers into a lush, how about some herbal tea instead? While it's not uncommon for some of us to snack on junk food (all sugar and carbs are really gonna do is stimulate you), even while sitting in the bed, teas like chamomile, lemon balm, passionflower, peppermint and kava all contain properties that will relax your nerves and calm your mind. And if you add some honey to your cups, believe it or not, it will provide your brain with enough energy to keep you from waking up (funny how that works, huh?).
4. Put on Some Music
I spend quite a bit of time just randomly researching stuff. Something that I found to be interesting is there happens to be one song that has received constant raves for making people fall asleep. It's called "Weightless" and it's by a Manchester-based band called Marconi Union (it happens to be a whopping 10-hours long, by the way). Anyway, whether it's that or some other kind of playlist that is soothing to you, even if you only listen while getting ready for bed, because soft music is scientifically proven to regulate your hormones (including your stress hormones), if you and your boo have had a hard day, listening to some music together definitely couldn't hurt.
5. Read Together
Here's the thing about this particular point. There's a study that says that spending six minutes reading before turning in can reduce your stress levels by as much as almost 70 percent. Meanwhile, the blue light that comes from your television screen can jack up your melatonin levels and make it more difficult to fall and/or stay asleep. This is just one more reason to either get or keep your television out of your bedroom. As far as reading goes, there is something very romantic and sweet about a couple who decides to cuddle up and read a chapter or two of a book together. When's the last time you and yours did that? Hmm.
6. Swap Out Your Lamp’s Light Bulb
After the two of you have read something, swap out your lamp's bulb to something that is a little more romantically erotic like maybe a purple, blue or even red. It only takes a couple of seconds and can definitely put you and your spouse into the mood of relaxing — or something-else-ing. Speaking of something-else-ing, if you're curious about which color bulb will boost your libido the most, word on the street is that it's orange. Interesting.
7. Incorporate Some Aromatherapy
Something that easily takes more of my money than it should are AirWicks. I like that I can just plug them in and not worry about having to blow them out like candles or that they will create any smoke like incense. That said, whether it's a scented plug-in, a scented soy candle, an oil diffuser, some incense or even sprinkling some essential oil onto your bedding, make sure that you incorporate some aromatherapy into your bedroom space, each and every night. It reduces stress, helps to manage pain, treats headaches and migraines, decreases anxiety and yes, can improves your quality of sleep if you do it on a regular basis; especially if you incorporate it in the way that you're about to check out in the next point.
8. Give Each Other a Hand or Foot Massage
By definition, aromatherapy isn't just about appealing to your sense of smell via plant extracts/essential oils; it's about using these things to allow them to be absorbed through your skin too. This is where a hand and/or foot massage comes in.
By rubbing on the pressure points in your partner's hand, you can help to reduce bodily discomfort and decrease their stress levels. By rubbing the pressure points in their feet, you can assist in increasing blood circulation, reducing tension, fighting depression-related symptoms, reducing swelling and promoting a better night's sleep.
This is especially the case if you rub them down with some lavender oil (7-10 drops) mixed with a carrier oil like sweet almond oil or avocado oil (1/3 cup). The reason why lavender is so effective is it actually increases what is known as "slow-wave sleep" which, at the end of the day, helps to slow your heart rate down and relax your muscles. If you and your spouse take out 5-7 minutes, every night, to do this, there's no telling how much better you'll both feel in the morning! For tips on how to give a hand massage, click here. As far as the feet go, check out this video here.
9. Tell Each Other Something You’re Grateful for (in Your Relationship)
A novelist by the name of Cynthia Ozick once said, "We often take for granted the very things that most deserve our gratitude." I agree because I can't tell you how many times I have looked at a couple and been like, "When is the last time you actually focused on the good about your relationship — and each other? Lawd." There are many mental health experts who say that our brains are automatically wired to see the down/negative side of things. You know what this means, right? If we want to keep a positive outlook on our relationships, we've got to be intentional about seeing the good. One way to put this into practice is to commit to not closing your eyes for the night without verbally expressing to your spouse something about them that you are grateful for. Make sure you're being sincere. Avoid adding any "buts" to the end of your statement. And don't say the same thing, night after night. You know, they say that it's hard to stay angry or irritated when you're laughing. Same point applies to when you're in a state of gratitude.
10. Turn on a Fan
OK, so I am definitely the person who will set my thermostat to 68 degrees and still have a fan on while I'm sleeping. I like the room to be cold and then to snuggle up in a comforter.
The two main reasons why I think this should be incorporated into a couple's nighttime routine is 1) the room being cooler makes it easier to want to generate some body heat (if you know what I mean) and 2) the sound of a fan can produce white noise.
White noise is dope because it has the ability to drown out any other "background noises" that might make falling asleep difficult.
11. Cuddle. Even If Only for a Little While.
If you've ever heard that it's not the best idea to get anything larger than a queen size bed when you're married, there is some truth to that. Unless one or both of you are very large or tall, choosing a bed that puts distance between you can keep you from touching while you sleep and, on some levels, that can affect intimacy. However, whether you prefer to be up under each other or to kinda do your own thing as you sleep, do make it a part of your nighttime routine to cuddle, at least for 10 minutes. Cuddling also reduces stress. Not only that but it can boost immunity, lower blood pressure, encourage candidness in communication, relieve physical pain and make you hornier. So, whether it's spooning, hugging, putting your head on your man's chest or some other cuddling position, try and get into it for a little while every night. If the two of you are naked, even better!
12. Wake Up At Least 15 Minutes Earlier to Pray Together
Even if you're not the most religious person on the planet, there's no way around the fact that many studies point to there being many health benefits when it comes to prayer. It can boost your self-confidence, make you more empathic, release anxiety, make you more positive and even increase your longevity. There's a Scripture in the Bible that says, "For where two or three are gathered together in My name, I am there in the midst of them." (Matthew 18:20 — NKJV) Starting off your day by praying with your partner can give you the assurance that you both are closer to the Lord while doing what can benefit your mind, body and spirit, long-term. Can't think of a better reason to make this the cap on your daily nighttime routine. Can you?
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It's kinda wild that, in 2025, my byline will have appeared on this platform for (what?!) seven years. And yeah, when I'm not waxing poetic on here about sex, relationships and then...more sex and relationships, I am working as a certified marriage life coach, helping to birth babies (as a doula) or penning for other places (oftentimes under pen names).
As some of you know, something that I've been "threatening" to do for a few years now is write another book. Welp, October 2024 was the month that I "gave birth" to my third one: 'Inside of Me 2.0: My Story. With a 20-Year Lens'. It's fitting considering I hit a milestone during the same year.
Beyond that, Pumas and lip gloss are still my faves along with sweatshirts and tees that have a pro-Black message on them. I've also started really getting into big ass unique handbags and I'm always gonna have a signature scent that ain't nobody's business but my own.
As far as where to find me, I continue to be MIA on the social media front and I honestly don't know if that will ever change. Still, if you need to hit me up about something *that has nothing to do with pitching on the site (I'm gonna start ignoring those emails because...boundaries)*, hit me up at missnosipho@gmail.com. I'll do what I can. ;)
Eva Marcille On Starring In 'Jason’s Lyric Live' & Being An Audacious Black Woman
Eva Marcille has taken her talents to the stage. The model-turned-actress is starring in her first play, Jason’s Lyric Live alongside Allen Payne, K. Michelle, Treach, and others.
The play, produced by Je’Caryous Johnson, is an adaptation of the film, which starred Allen Payne as Jason and Jada Pinkett Smith as Lyric. Allen reprised his role as Jason for the play and Eva plays Lyric.
While speaking to xoNecole, Eva shares that she’s a lot like the beloved 1994 character in many ways. “Lyric is so me. She's the odd flower. A flower nonetheless, but definitely not a peony,” she tells us.
“She's not the average flower you see presented, and so she reminds me of myself. I'm a sunflower, beautiful, but different. And what I loved about her character then, and even more so now, is that she was very sure of herself.
"Sure of what she wanted in life and okay to sacrifice her moments right now, to get what she knew she deserved later. And that is me. I'm not an instant gratification kind of a person. I am a long game. I'm not a sprinter, I'm a marathon.
America first fell in love with Eva when she graced our screens on cycle 3 of America’s Next Top Model in 2004, which she emerged as the winner. Since then, she's ventured into different avenues, from acting on various TV series like House of Payne to starring on Real Housewives of Atlanta.
Je-Caryous Johnson Entertainment
Eva praises her castmates and the play’s producer, Je’Caryous for her positive experience. “You know what? Je’Caryous fuels my audacity car daily, ‘cause I consider myself an extremely audacious woman, and I believe in what I know, even if no one else knows it, because God gave it to me. So I know what I know. That is who Je’Caryous is.”
But the mom of three isn’t the only one in the family who enjoys acting. Eva reveals her daughter Marley has also caught the acting bug.
“It is the most adorable thing you can ever see. She’s got a part in her school play. She's in her chorus, and she loves it,” she says. “I don't know if she loves it, because it's like, mommy does it, so maybe I should do it, but there is something about her.”
Overall, Eva hopes that her contribution to the role and the play as a whole serves as motivation for others to reach for the stars.
“I want them to walk out with hope. I want them to re-vision their dreams. Whatever they were. Whatever they are. To re-see them and then have that thing inside of them say, ‘You know what? I'm going to do that. Whatever dream you put on the back burner, go pick it up.
"Whatever dream you've accomplished, make a new dream, but continue to reach for the stars. Continue to reach for what is beyond what people say we can do, especially as [a] Black collective but especially as Black women. When it comes to us and who we are and what we accept and what we're worth, it's not about having seen it before. It's about knowing that I deserve it.”
This interview has been edited for length and clarity.
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Once upon a time, I knew a married couple who told me that they wouldn’t even discuss with each other who they found to be attractive on television because, in their minds, that was a form of cheating. They’re divorced now, and although there are a series of reasons why, it was always strange to me that things were so restrictive within their relationship that they couldn’t even share a fleeting thought about how someone looked.
Thinking about them kinda-sorta inspired this piece because they caused me to reflect on the times when some of my clients have come to me, semi-freaking out, and it was because their thoughts about someone had gone beyond “Hey, she’s pretty” or “Hey, he looks good.” Instead, they were starting to fantasize about certain folks, and they weren’t sure what to do about it, especially when some of those fantasies were transpiring while they were engaging in sex with someone else.
You know, it’s been reported that somewhere around 50 percent of people do indeed have fantasies about other people while having sex with another person. And that is definitely a high enough number to tackle some things about the topic here.
If you’re someone who fantasizes about other individuals, especially sexually, here’s some intel into why that could be the case, along with when it gets to the point and place where you might want to consider actually doing something about it.
What’s a Fantasy and What Exactly Causes Them?
Whenever you think of the word “fantasy,” what immediately comes to your mind?
Personally, what I find to be interesting is the fact that the dictionary says that there are actually a lot of things that can be considered a fantasy: your imagination, hallucinations, visions, ingenious inventions, illusions — I mean, there is even a genre of fiction that falls into the fantasy category. However, when it comes to what we’re going to discuss today, a psychological term for fantasy is “an imagined or conjured up sequence fulfilling a psychological need; daydream.”
And yes, before we get to the end of all of this, that definition is going to answer quite a few questions as it pertains to the topic of this particular piece. But first, more about the origin story of fantasies.
Apparently famed neurologist, Sigmund Freud spent some time analyzing fantasies and came to the conclusion that, more than anything else, a fantasy represents something that is either a suppressed urge or desire and when you stop to think about what you imagine, what your visions are, what you may long to invent — that certainly tracks. However, something that you should also keep in mind about fantasies is that, oftentimes, they are rooted in few boundaries and can even go well beyond what is considered to be reality (which is something that is based on facts and truth).
Oh, something else that needs to be kept in mind about fantasies is that they are typically relied on as a mental form of escape from something or someone (bookmark that).
And now that fantasies are more clearly defined, if your immediate question is, “Is it wrong to fantasize?” — no, I certainly don’t think that. What I do believe, based on what a fantasy is, though, is if you are fantasizing a lot about a particular person, place, thing or idea, it would be a good idea to ponder why that is the case — why is that a suppressed desire for you, why are you using that as a mental escape and perhaps, the most important question of all, does your fantasy come with any limits?
Now let’s build on top of this…
Now What Causes Folks to Fantasize About Other People?
As I was doing more research on the topic of fantasies, I came across an article entitled, “What Happens In Our Brains When We Fantasize About Someone.” The author of it started the piece out by talking about a cool connection that she made with someone on a plane, only for her to find herself fantasizing about him once they parted ways. As she went deeper into her story, she mentioned a word that definitely needs to be shared here: heuristics.
If you’re not familiar with it, heuristics is simply a mental shortcut. For instance, if you find yourself needing to make a quick decision (check out “Before You Make A Life-Altering Decision, Read This.”), you may rely on heuristics to do it (even if it’s subconsciously). The challenge with that is oftentimes heuristics will only provide you with a limited amount of data and information, and relying only on that could cause you to not make the best choice, if you’re not careful. And boy, when heuristics jump into your fantasy space — well, something that immediately comes to my mind is celebrity culture.
Ain’t it wild how people will be on social media, speaking so confidently, about someone—or someone’s relationship—as if they personally know them (when they absolutely don’t)? I mean, just because someone is attractive or you’ve seen them carry themselves well in an interview or two, that doesn’t automatically mean that they are the ideal person or that they are someone to set your own dating standards by. If you’re not careful, though, heuristics and fantasies may encourage you to think otherwise.
That’s because the combo will try and get your brain to jump to all sorts of conclusions and, if you don’t keep that in check, it could result in you making premature, counterproductive, or even straight-up reckless decisions — because remember, a fantasy tends to be about suppressing an urge or desire.
Honestly, whether you are in a relationship or not, if you are fantasizing about a particular individual, understanding why you are doing that should definitely be explored.
However, if you are with someone and you’re fantasizing about someone else, you really shouldn’t ignore what is transpiring because, although by definition, there’s a good chance that whatever and whomever you are fantasizing about will never come to pass, the fact that it’s taking up some of your mental and emotional space, that needs to be acknowledged. Because if there is something that you want or need, and you seem to believe that your fantasies are better at supplying that for you than the reality of your relationship, why is that?
Let’s keep going…
What Does (or Could) It Mean If You Fantasize About Someone Else During Sex?
It’s pretty common that a random song will come to mind whenever I’m writing an article. Today? It was Guy’s “My Fantasy.” Then a sitcom did — King of Queens, and the episode when Doug and Carrie were talking about his sexual fantasies. The song is about images that the fellas randomly have about beautiful women. The episode was about Carrie wanting to dictate to Doug what and whom he could fantasize about because some of his sexual fantasies made her feel uncomfortable or intimidated.
And both of these are a pretty solid intro into whether there is something wrong with sexually fantasizing about someone, especially while having sex with someone else. Well, before getting into all of that, I think another article that I read on the topic brings up a pretty good point — that it’s important to think about where your fantasies are coming from: your imagination, things you see on social media, porn that you may have watched, people who you actually know…and if it’s the latter, is it someone from your past or someone from your present?
Yeah, knowing the source of your fantasies can definitely help you to understand how “deep” into your fantasies you might be.
What I mean by that is, seeing a beautiful man one time and randomly thinking about what it would be like to have sex with him on some beach vacation is quite different than constantly thinking about your ex, the sex you used to have with him and then fantasizing about it For one thing, the beautiful guy, you will probably never have access to. That ex, though? Well, at the very least, that is a bit more realistic, right?
Then there’s the fact that, again, a fantasy is a suppressed urge or desire. When it comes to the beautiful man, is it his looks that you long for, or is it something deeper? And that ex of yours? Lawd, now why, when you have your own man in your own bed, is your ex “scratching some sort of itch”? Because we all know what they say — “he’s your ex for a reason,” so why is he creeping up into your intimacy space now that the relationship is over? Is something unresolved?
Are there sexual needs that he met that your current partner isn’t (check out “You Love Him. You Prefer Sex With Your Ex. What Should You Do?”)? Is something currently transpiring in your current relationship that you are using fantasies about your ex to escape from?
You see, although when it comes to the topic of fantasizing about others when you’re having sex with someone else might seem like the a cut-and-dried, “Don’t do it, end of discussion” — as someone who works with couples for a living, I think the bigger concern isn’t if another guy comes into your mind during sex with your partner…it’s more about WHY is that happening to begin with. Because if you need to escape from where you are, if you can’t be present with your partner, something is definitely up.
When Should You Be Concerned About the Fantasies You Are Having?
During the last several months of breaking up (because we all know that sometimes breaking up is a process) with the last boyfriend whom I will have in this lifetime, I recall fantasizing about other people while having sex with him. It’s because I really wasn’t attracted to or interested in him, sexually, anymore — but I was a bit fearful of what it would mean to let the entire relationship go.
And boy, is that a huge red flag because I wasn’t fantasizing about some random famous person one time during sex — I was relying on images, my imagination, and previous experiences with other people to literally get me through the act. NOT. GOOD.
Y’all, one of the greatest and most profound forms of communication and connection between two people is sexual intimacy, and so, when it transpires, it really should only be about the two of them. That said, should you freak out over a thought about someone who creeps up into your mind every once in a while? Chile, more people have that happen than they will ever admit out loud.
On the other hand, should you worry if you’re like I was? I’ll put it this way — you should definitely be concerned because the last thing that you should be feeling during sex with someone is like you are suppressing what you need and/or that you want to escape from the moments that you are experiencing with them.
And yet, if that is indeed the case, though, what should you do?
Start with doing some sex journaling. Write down your fantasies, the sources of them, and why you are leaning on them in this season (check out “The Art Of Sex Journaling (And Why You Should Do It)”). If they are tied to unrealistic situations, be real with yourself about that. If they are rooted in potential possibilities, do some journaling about how much you are “feeding into” that reality and what you think would be the wisest way to move forward, both for your sake as well as your relationship.
Talk to your partner. Each relationship is different, and so, while I’m not going to recommend that everyone just blurt out that they’ve been thinking about having sex with their co-worker or college sweetheart while having sex with their partner, I do think that the suppressed urges and desires (in general) should be mentioned. Sometimes, fantasies are birthed out of boredom (check out “If You're Not Having Great Sex, This Is (Probably) Why” and “Common Sex Problems Couples Have (& How To Fix 'Em)”) and doing something like creating a sex bucket list (check out “This Is How To Create The Best Kind Of ‘Sex Bucket List’”) can breathe new life into your bedroom.
Plus, sharing some of your deepest thoughts, feelings, and needs (in a kind, thoughtful, and mature way) can cultivate more emotional intimacy with your partner, and that can definitely be a good thing.
Consider seeing a sex therapist. If, after doing both of these things, the fantasies seem to be getting stronger and louder, you might need to make an appointment with a reputable sex therapist (check out “Have You Ever Wondered If You Should See A Sex Therapist?”). They may be able to help you to “connect some dots” about what’s going on that you wouldn’t have considered without their help, because sex therapists are trained in helping individuals sort out the mental and emotional sides of intimacy, not just the physical ones.
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Are fantasies bad? They aren’t. However, when it comes to sexual ones, a quote by Benjamin Franklin absolutely comes to mind: “If passion drives you, let reason hold the reins.”
And that, right there, should be a guiding message for how you should process the fantasies that you do have.
Amen? Sho’ you right.
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