I make it no secret that, back in 2015, I went on what I call my "Get Your Heart Pieces Back Tour". Men who I felt I had some unresolved issues with, I purposely sought them out so that I could finally make peace with them and, more importantly, myself. When I think about where I currently am as a person overall, it truly is one of the best things that I've ever done.
I thought about that lil' tour of mine when one of the latest episodes of The Skin Deep popped up in my YouTube feed recently. It featured exes Steven and Krystal. After three years of not seeing or speaking to one another, they met up, face to face, to ask each other questions like, "What do you remember about the last time we spoke face to face before reconnecting?", "Do you miss what we had?" and "Would you ever consider dating again? Why or why not?" I don't want to give away too much of the dialogue or outcome; if you want to see how it all panned out, Part One is here and Part Two is here. What I will say is there is a line that was shared that was extremely insightful—"Once you realize you were the toxic person, everything changes." Sometimes, "interviewing an ex" can reveal a lot—about them, you and the relationship overall.
Although I know that some people would never dream of hittin' up their ex just to pull out a deck of cards with semi-uncomfortable questions on them, what the episode did remind me is how important—and necessary—relational interviews can be. I mean, who said that they should only be for professional purposes? After all, an interview is defined as being "a formal meeting in which one or more persons question, consult, or evaluate another person".
So yeah, I definitely think that exit interviews for couples who break-up can be helpful (so that clarity, healing and hopefully peace can manifest). More importantly, I think that pre-commitment interviews should transpire; just so, if two individuals are seriously contemplating taking things to the next level, they can be certain that they are both on the same page.
And just what kind of questions should you ask—and be willing to be asked—in said interview? Let's start here.
“Do you want a serious relationship?”
Something that will spare you tons of potential heartache and wasted time is not assuming that just because you've been giving a guy a lot of your time, heart and, quite possibly your parts, that you're both on the same page about where your relationship is headed. While you're thinking that three months of steady dating is going to lead to something long-term, he might be thinking that you are simply a cool person to spend time with. So yeah, right off the rip, the first thing that should be discussed is if you both want to be in a serious relationship. If he says "yes", the next question is what needs to immediately follow.
“If so, what does ‘serious’ mean to you?”
Definitely one of the hardest things about being in, just about any kind of relationship, is coming to a happy medium when it comes to different perspectives on things. Things like what? Things like words. Take the word "serious", for example. While you might think that serious means exclusivity and working towards marriage, the guy you're seeing might be more on the tip of seeing you more than once a week and making your phone calls a priority.
The reason why I know this is because I know a guy right now who's been seeing a woman for almost five years. Although he's not having sex with anyone else (according to him, anyway), he has absolutely no intention on popping the question; not just any time soon but probably ever. Meanwhile, she's out here believing that since they talk on the phone every day and spend holidays together, she's got a proposal in her future. SMDH. When it comes to dating, many times "serious" is relative. Get clarity on where you both are coming from so that neither of you are disillusioned or end up being disappointed (if not straight-up pissed).
“How do you think it would benefit us both to go to another level?”
Remember how I said that one definition of an interview is to evaluate another person? To evaluate is "to judge or determine the significance, worth, or quality of; assess". That said, even though all of us have great worth, that doesn't mean that all of us are designed to be highly significant in the lives of the people we come across. If you're going to go up a notch in your relationship with someone, you need to determine if they show the qualities and traits of being able to be significant and purposeful for you. What I mean by that is, by going beyond where the two of you are now, how will that benefit you both mentally, emotionally and spiritually? If you're not sure, maybe you need to take out the time to get to know each other a little better. Because, if someone can't help you to be better than you are without them, on the intimate tip, why exactly do you need them to be any closer to you?
“What are your personal relationship deal-breakers?”
Anyone who has ever been in a session with me knows that one of the things that I always recommend is them "knowing what their line is" in a relationship. I'm not talking about when it comes to things like abuse; hopefully, it's a given that you won't stand for that. No, what I mean is what are the things that are up for negotiation, to a point? Maybe you're willing to date someone who is still trying to figure out where they stand when it comes to their religious beliefs. Maybe you're open to testing out a long-distance relationship for a certain period of time. Maybe dating a broke guy while he's completing his education or is getting his business off of the ground is something that you're open to. At the same time, maybe these are things that you're willing to deal with for a season but not forever.
There are a lot of people who end up feeling blindsided, one year into a relationship, because they assumed that their partner was gonna be down with certain things about them for the long haul while their partner thought that it would be a temporary type of situation. Again, deal-breakers are things that people try and find a middle ground on but, if they can't, the deal is off. For you—and him—what exactly would those types of things be?
“What are your personal relationship expectations?”
I've got a girlfriend who absolutely hates the word "should". I get why too. Should tends to come with a whole lot of assumption and presumption. He should know to make a big deal about Christmas. He should know that he should pay for every date. He should know that after six more months, I want to be proposed to. Oh yeah? Why should he think that? Because that's the way you tend to process things?
It's not fair to expect anyone to meet expectations that you haven't verbally expressed. So, while you're in the process of your pre-commitment interview, while you might not want to hit him all at once with the 50 things on your list, it is a good idea to at least express the first 10. While you're at it, ask him what his "10" are as well. Expectations aren't a bad thing. Unspoken and/or unreasonable ones are. You can't come to a decision of what fits that list in your relationship without discussing them, upfront, as much as possible.
“Do you feel like you’ve had enough time since your last relationship?”
I'm not exactly sure who came up with the whole "You need half the amount of time of your relationship to heal from it" rule. To me, I think that knowing whether or not you're truly over someone depends on how profound the connection was and how/why it ended. But what I do know is you don't want to be out here being the rebound.
Another guy that I know? Although he's in total denial about it, he's been in an emotional affair with his first love, ever since they broke up, close to 20 years ago. I call it that because even though he's single, she's married. Plus, whenever they communicate, they sneak around in order to do it. Them still communicating is not only unfair to her spouse, it is keeping my friend emotionally stagnant to the point where he is unable to fully give himself to another person.
Some people, they don't even know they are still hung up on their ex until they are confronted with the notion (see "6 Reasons Why You STILL Can't Over Your Ex"). Even deeper than that, some people don't realize that they are not able to have a fulfilling present-day relationship because they are still hung up on their past (the second episode of David Banner's new podcast touches on some of this). The best way to enlighten someone to this kind of revelation is to ask. The best way to know that you are ready to be in something new is to have them to ask you in return as well.
“What would you expect to change should we decide to officially get together?”
Even with as much as I study and observe relationships, I'm not exactly sure why giving things a title or "making things official" can automatically alter the dynamic of two people. Maybe it's because whenever someone hears "boyfriend and girlfriend", "fiancé and fiancée" or "husband and wife", there are already preconceived notions about what comes with those words.
Whatever the case may be, during your pre-commitment interview, it's really important to not assume that just because the two of you decide to become something more that you both are on the same page about the "day-to-day duties" that come along with that.
I know my fair share of couples who end up feeling super frustrated, a few weeks into their commitment, and it's all because one thought that things were going to go one way while the other had something completely different in mind. While we're on this point, here's a heads up to my sistas—oftentimes a guy thinks that the only thing that should be different is what you will refer to him as in the future. That's it. So yeah, if you all are going to go up a notch, make sure you discuss what you both think should come with that. It will spare tons of WTF moments, moving forward.
“Are you cool with us being in the same place a year from now?”
A journalist by the name of Sydney J. Harris once said, "The greatest enemy of progress is not stagnation, but false progress." Although I'm personally not a fan of stagnation either (have you ever left a cup of water standing for like a week? It starts to stink), I totally get where he is coming from. What my 45 years on this planet have taught me is, one of the worst things that you can do to someone is waste their time. When it comes to relationships, one of the ways that can happen is give someone the impression that committing on one level will eventually lead to another one.
Translation—if you are currently dating someone, you desire marriage someday, and you both decide to be boyfriend and girlfriend, please don't assume that it automatically means you'll be engaged next Christmas. If you want to know where the two of you are headed in the next 12 months (take or leave a few months), ask your partner what their relationship goals are.
Just as sure as I'm sitting here and typing this, I can promise you that the answer to this one question can almost instantaneously help you to determine if you should commit to this guy—or not. Because if you are all about progress and he's not, why even get committed in the first place? Amen and hallelujah! Good luck on y'all's interview, sis.
Did you know that xoNecole has a new podcast? Join founder Necole Kane, and co-hosts Sheriden Chanel for conversations over cocktails each and every week by subscribing to xoNecole Happy Hour podcast on Itunes and Spotify.
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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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