
Whenever I'm asked what I think is one of the leading causes of the breakdowns in relationships, out of all of the things that I could mention, pride always tops the list. Prideful people are never wrong and they want everything to be all about them. They would rather have their front teeth pulled than to take ownership for their actions, and they like to manipulate, deflect, and cast blame. Prideful people always want to teach but, at the same time, can't be taught anything. They are self-consumed, and, ironically, tend to live in a state of denial about their pridefulness.
Yeah. This is definitely going to be one of those kind of articles that just might hit a nerve a couple of times. I know that once I decided to do some self-introspection so that I could break a few relationship-related patterns myself, a couple of these were a hard pill to swallow.
This won't be easy, but I promise that if you're willing to take a deep breath, push your pride aside and do a bit of your own self-reflection, this piece will either bring clarity or confirmation—just the thing that you need in order to avoid some of the pitfalls that, quite possibly, have been keeping you from having the kind of relationship that we both know you deserve.
RELATIONSHIP MISTAKE #1: Settling for a Situationship When You Desire a Relationship

While I don't think that titles are always necessary in a relationship, what I am a huge fan of is clarity. If there's one thing that situationships tend to lack a lot of, it's that. I mean, just think about it—it's not even a real word! Still, I do know what it's like to desire to be in something with someone so badly that if I had to be confused or dissatisfied in some way, just to keep the what-the-hell-is-this dynamic working, so be it. And you know what? It was always a BIG mistake to do so.
One of the biggest problems with settling for a situationship is it causes you to overlook the red flags of the person you are in that "grey area" with. What I mean by that is, people who know exactly what they want are usually not vague and cryptic. You know who are, though? Commitment-phobes. F-ck boys. All around players.
Emotionally mature individuals have no problem discussing what they are doing or where something is heading. So, if the person you're currently seeing acts like you bringing these types of questions up is a form of you being "high-maintenance" or "dramatic"—stay if you want to, but good luck trying to turn that into something lasting, reliable or solid. Good luck trying to make a situationship an actual relationship.
RELATIONSHIP MISTAKE #2: Thinking Your Girl Friends Know More than Your Guy Friends—About Guys

In order to get a real feel for this point, how ridiculous do you think it would be if, whenever a guy wanted to understand the true innerworkings of the women in his life, he only asked other men. Yes, when it comes to understanding how human nature works, the opposite sex can be pretty insightful. At the same time, you are missing out on some real gems if all you do is ask guys about girls or girls about guys. I can't tell you how many times I have posed a scenario to a woman, then a man and gotten two totally different perspectives after I did. I must admit that more times than not, the women romanticized the issue while the guy offered up some "Ouch. For real?" food for thought. Not only that, but also more times than not, the guy was right.
So yeah, if you want to know what makes men tick, it is truly worth your time to actually ask your boys more than your girls. Men tend to be a lot more "straight no chaser" which can help you to get your heads out of the clouds, while keeping your feet on the ground, you heart from getting broken and your time from being (further) wasted.
RELATIONSHIP MISTAKE #3: Feeling Like the More You Do, the More He’ll Love You

If there's one word I think is the cause of some of the biggest disappointments in relationships, it's "convince". It means "to persuade", and if there's one thing I see far too many women do, it's that. They think that if they can somehow persuade (appeal or urge) a man to see all of the good that they can bring into his life, somehow he will love them the way that they want to be loved (deep sigh). The reality is, a person choosing to love us doesn't have a ton to do with how much we do; it's more about who we are, what they want and if they choose to love us—or not.
Back when I penned the partial personal narrative "Why You're Always The One Who Prepares A Man For His Wife", a part of the reason why I constantly found myself in that cycle was because I convinced my own damn self that loving a man like a wife would will make him desire me like a husband should. But you know what? My healthiest relationships to-date have been with men where I didn't have to do much more than simply be myself. I didn't have to spend a lot of time figuring out how I could get them to love me; they loved me as is.
Does it sometimes take time and compromise for love to grow? Yep. More times than not, in fact. But if you really believe that God is love (I John 4:8 and 16) and that He's the source of healthy love—think about what you've got to do in order to be loved by Him. Think about how much convincing and persuading are required and you'll see my overall point. Someone who is meant to love you will not need to you to break your neck or back in order to get them to do it. They will because they do. And that's the kind of love that you truly deserve. Never ever forget that.
RELATIONSHIP MISTAKE #4: Being a Man’s “Interpreter”

In the article "8 Things Men Need—That Many Of Us Aren't Giving Them", one of the things that is mentioned is respect. Well, you know what, y'all? One of the ways to show a man that you truly do respect him is to listen to what he says, take it at face value, don't read into what isn't there, and don't speak for him when he doesn't ask for you to. Unfortunately, I think a lot of women are so used to appointing themselves to being the spokesperson for what they think a man really thinks and feels that they don't realize that either 1) they couldn't be further from the mark and/or 2) it is one of the most irritating and yes, disrespectful things to do.
Sometimes, we've got to admit that, when it comes to gender roles, there can be double standards on both ends. If a man was to speak for or over a woman, somehow, he's controlling or chauvinistic. Oh, but let a woman do it and all of a sudden, she's intuitive. Be careful with that. Many men don't open up and connect more with their partner, not because he doesn't have more to say. It's because, in his mind, he's thinking, "Since you think you know everything, what's the point?" And honestly, I can't say that I blame him.
RELATIONSHIP MISTAKE #5: Acting Like Nagging a Man Is Effective

There's a scripture in the Bible that says, "It is better to dwell in a corner of the housetop [on the flat oriental roof, exposed to all kinds of weather] than in a house shared with a nagging, quarrelsome, and faultfinding woman." (Proverbs 21:9 AMPC) Keeping that in mind, I don't know why so many women seem to think that nagging is a smart relationship tactic or an effective form of communication. At the end of the day, all that nagging really is, is a verbal form of Chinese water torture. It also tends to be something that controlling people typically to do. And here's the thing—have you ever looked up the definitions of "nag" before? One is "to annoy by persistent faultfinding, complaints, or demands" while another is "to keep in a state of troubled awareness or anxiety, as a recurrent pain or problem". Why would any man want to remain in a relationship when he is constantly being annoyed or feeling anxiety around his partner?
If your immediate quip is, "Yeah well, he wouldn't be nagged if he'd just do what I wanted him to do," and to that you add a side of, "when I want him to do it"—I'll just say three things to that. One, that sounds a lot more like a mother than a lover speaking (and who wants to sleep with their mother?!). Two, if things are that bad, consider therapy over nagging. And three, even the Bible gets why a man would rather be any and everywhere but around a nagger. Yeah, you might think that nagging makes things go your way, but in order for a tactic to be truly effective, it needs to cause something to be functional. Annoying the hell out of someone sounds more dysfunctional if you ask me. But again, that's just me. Maybe ask your man if you need a co-sign.
RELATIONSHIP MISTAKE #6: Comparing Your Relationship to Others’—in the Media or the Real World

One of the worst things about social media is it can trick people into thinking or believing that all they see is all there is when that couldn't be further from the truth. I don't care if it's Bey and Jay, your pastor and his first lady or two of your closest friends—there is stuff that you know and there is some stuff that you don't know. And some of the stuff you're not aware of is the very reason why you shouldn't assume that someone else's grass is greener.
It's one thing to have people in your life who inspire you in certain ways. But if that has gotten to the point and place where you are constantly comparing your relationship, you are headed for, at the very least, some disappointment and disillusionment. Every relationship is unique. Every relationship also has its good and not-so-good parts to it. Basing what you have on what someone else has got is not only unfair but a surefire way to do your own relationship more harm than good.
RELATIONSHIP MISTAKE #7: Thinking That Good Looks and Good Sex Will (or Even Should) Keep Him

For goodness sake. Do you know how many beautiful women get cheated on and/or dumped on a daily basis? Someone who immediately comes to mind is Joe Budden's ex Cyn Santana. Boy, back when she said that Black men treat Latina women better, I shook my head and said to myself, "She is in for a real humbling moment." This seemed to be the year for that moment (which she addressed on The Real. You can see part one here and part two here). Not only was she pretty vocal about the fact that she desired sex more than Joe did, but she also claims that she was cheated on by him, too.
This point right here is a book all on its own. For now, I'll just say that this is why I wish more women would embrace their natural beauty, not rush into sex, and would make friendship the greatest focal point of their romantic unions. Going through all of the time, effort and finances to make yourself look a certain way or banking on your sex skills, believing that it will keep a man's attention is futile. A true friendship and emotional connection are a far more reliable "relationship glue" than anything else. There are countless examples to prove this very point. Just go to your favorite entertainment site or gossip blog and you'll see what I mean.
RELATIONSHIP MISTAKE #8: Believing That It’s Always “Worth the Wait”

Author Charles Darwin once said, "A man who dares to waste one hour of time has not discovered the value of life." He didn't say 10 years---he said one hour. Back when I wrote the article, "Love Is Patient. But Is Your Relationship Just Wasting Your Time?" one of the main points that I wanted to drive home is basically a point from a scene in one of my favorite movies Definitely, Maybe. In it, Will (Ryan Reynolds) practices his wedding proposal and says, "I wanna marry you because you're the first person I wanna look at when I wake up in the morning and the only one I wanna kiss goodnight. Because, the first time I saw these hands, I couldn't imagine not being able to hold them. But mainly, when you love someone as much as I love you, getting married is the only thing left to do. So, will you marry me?" You know how that translates to me? It's like a much better version of Jagged Edge's "We ain't gettin' no younger, so we might as well do this." (LOL) It's a reminder that a sign of true love is valuing time.
Does that mean two people only love each other if they want to get married as soon as possible? Absolutely not. What it does mean, however, is when two people love each other, they make sure they are on the same page; that they don't procrastinate when it comes to moving in the same direction together. It also means that if one discovers that they desire something different, they will love the other enough to let them go—so that the object of their affection can connect with someone who will make far better use of their time.
A lot of marriage experts say that it shouldn't take more than a couple of years to know if two people want to spend forever together or not. If you want one thing, your partner is clearly showing they want something else, and you're keeping your life on hold in the meantime? Don't lie to yourself by thinking that standing around will prove to be worth the wait. Very rarely is that the case. And again, love values time. Love yourself enough to always remember—and operate from a place of knowing—that.
RELATIONSHIP MISTAKE #9: Expecting a Man to Think or Act Like a Woman Does

Whenever people ask me if I am a feminist, my response is, "I am a complementarian." The long-short of that is those are people who believe that men and women are equal but have different purposes; even within their own relationship. Yep—I'm that girl. And since I choose to see life from that perspective, I think that one of the most challenging things in my counseling sessions is listening to women who are irritated because their partner doesn't think, speak or act like them. I'm not talking about character or values; I'm saying that a lot of ladies out here seem to believe that men should be just like them, when men absolutely are not.
If I were to take this back to the Bible just one more time, when God spoke of making a helper for Adam (Genesis 2:18), He spoke of someone who would complement him, not someone who would be his exact twin. When I think of a complementary relationship, one of the things that I reflect on is balance. The things that make a woman a woman brings balance to a man just like things that make a man a man brings balance to a woman.
Unfortunately, a lot of us are out here looking for a woman who has male genitalia. What I mean by that is, we think that unless a man thinks and acts like we do (or would in a particular situation), something is wrong with him. More times than not, nothing is wrong; a man is just different. Because God designed him to be that way.
It takes a real level of maturity and insight to know the difference between what a "wrong guy" vs. "simply a man" is. But if you're able to master this point (having healthy relationships with other men can get you there), you will be well on your way to avoiding what causes oh so much (unnecessary) drama in a lot of male/female dynamics.
RELATIONSHIP MISTAKE #10: Resenting a Man for Not Being What You Aren’t Either

Whenever a woman says to me, "I need a man who has his s—t together," I tend to respond with, "What does that mean? Give me a list." When she responds, I say, "Are you those things?" and it tickles me when she gets triggered. Wanting a man with good credit is a good idea, but how's your credit? Wanting a man who is purpose-driven is dope, but are you focused on what your own dreams and goals are? I'm always tripped out when a woman wants a man who is fit and takes pride in his appearance, but then thinks a man is a misogynistic jerk if he desires the same thing from the women he dates.
As I'm striving to learn how to be a better partner for my future husband, I am learning patience and compassion as I work to become what I want "him" to be once he arrives. It's easy to say a man needs to have a certain amount of money in his bank account until you double-check to see if you've currently got that amount yourself. It's a bit hypocritical to demand what you don't require of your own self. And it's hard to flourish in a relationship (even a relationship with yourself) when you're saying one thing and doing something else.
BONUS: Not Healing Before Going Into Another Relationship

My 8-year-old goddaughter already knows that Auntie Shellie is not the least bit interested in her telling me that she has a boyfriend. A crush? Sure. But the way folks approach boyfriend/girlfriend dynamics out here is why I think a lot of people are super jaded by the time they actually are old enough to be in a serious relationship. If you keep giving your all to multiple individuals, that puts you at risk for getting hurt a lot. And, if you don't take the time to heal from your pain, you can take that into the relationship that actually has the potential to be a healthy and thriving one.
That's why I roll my eyes, just about as far back as they will go, whenever I hear someone say that the best way to get over someone is to get underneath someone else. No. The best way to get over someone is to get closure (if you can), grieve the relationship, "test yourself" to see if you are truly over your ex (or exes), forgive and release, spend some time relishing in your singleness and then explore getting involved with someone else.
A college football coach by the name of Paul Bear Bryant once said, "When you make a mistake, there are only three things that you should ever do about it: admit it, learn from and don't repeat it."
If you're tired of being in failed relationships, make the time to see where you are making mistakes. So that, at the very least, you can start having some new experiences and learning some new lessons. Rather than repeating the same slip-ups—or poor choices—over and over…and over again.
Want more stories like this? Sign up for our newsletter here and check out the related reads below:
The Pros & Cons Of Keeping Your Relationship Private
Is Your Relationship Complicated? Simplify It With These Questions
6 Signs You're A Relationship Self-Sabotager
Here's How To NOT Lose Yourself In A Relationship
Feature image by Giphy
Did you know that xoNecole has a podcast? Subscribe on Apple Podcasts or Spotify to join us for weekly convos over cocktails (without the early morning hangover.)
- Is Closure Sex Good? Should I Have Sex With My Ex? - xoNecole: Women's Interest, Love, Wellness, Beauty ›
- Closure From A Cheating Ex - xoNecole: Women's Interest, Love, Wellness, Beauty ›
- 25 Valuable Life Lessons From Failed Relationships - xoNecole: Women's Interest, Love, Wellness, Beauty ›
- Is Being High Maintenance Bad? - xoNecole: Women's Interest, Love, Wellness, Beauty ›
- Six Things Women Wished Men Knew In Dating - xoNecole: Women's Interest, Love, Wellness, Beauty ›
- The Pros And Cons Of Dating A Younger Man - xoNecole: Women's Interest, Love, Wellness, Beauty ›
- 5 Relationship Standards You Shouldn’t Compromise On - xoNecole: Women's Interest, Love, Wellness, Beauty ›
- Are Closure Conversations Necessary After A Break-Up? - xoNecole: Women's Interest, Love, Wellness, Beauty ›
- 10 Biggest Dating Mistakes Women Make In Relationships ... ›
- 7 Biggest Early Dating Mistakes Women Do (Before Sex) | Power ... ›
- What is the biggest mistake women make on the first date? - YouTube ›
- How to Keep a Man (...and the top dating mistakes women make ... ›
- Top 3 dating mistakes women make || STEVE HARVEY - YouTube ›
- Top Dating Mistakes Made By Women, According To Men ›
- Five Mistakes Women Make That Keep Them Single Longer | HuffPost ›
- 8 Dating Mistakes Even Smart Women Make | Glamour ›
- 9 Major Mistakes Women Make in Relationships | eharmony Advice ›
- The 7 Biggest Mistakes Women Make In Dating | Thought Catalog ›
Exclusive: Viral It Girl Kayla Nicole Is Reclaiming The Mic—And The Narrative
It’s nice to have a podcast when you’re constantly trending online. One week after setting timelines ablaze on Halloween, Kayla Nicole released an episode of her Dear Media pop culture podcast, The Pre-Game, where she took listeners behind the scenes of her viral costume.
The 34-year-old had been torn between dressing up as Beyoncé or Toni Braxton, she says in the episode. She couldn’t decide which version of Bey she’d be, though. Two days before the holiday, she locked in her choice, filming a short recreation of Braxton’s “He Wasn’t Man Enough for Me” music video that has since garnered nearly 6.5M views on TikTok.
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
Restlessness. It’s a word that we all know the meaning of, and yet, when you are in your bed and you are actually experiencing restlessness — few things are less annoying. Because if there’s one thing that I’m pretty sure we all can agree on, it’s the fact that when we go to our bedroom, turn off the lights, and snuggle up in our sheets, what we want to do is fall asleep and stay that way — not toss and turn all throughout the night.
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.
Let’s make things inbox official! Sign up for the xoNecole newsletter for daily love, wellness, career, and exclusive content delivered straight to your inbox.
Featured image by TheVisualsYouNeed/Shutterstock









