The Self-Care Bedtime Routine Every Single Woman Needs
Tell me something real quick. Do you have a bedtime routine? I don't mean do you wash your face and brush your teeth before retiring for the night. I'm thinking that, for most of us, that's a given. What I mean is do you treat getting ready for sleep as something special? Because, after all, every time you put your head on your pillow, the next 6-8 (or more) hours are going to help refuel and rejuvenate you for the day that lies ahead.
That's why I personally believe that creating a bedtime routine is a true act of self-care. If you agree but you've never really gotten around to putting an "official" plan together, here are 12 tips that you can either take literally or use as a guideline — things that can make getting ready for bed fun to do and your quality of sleep so much better for you.
1. “Dress Up.” For Yourself.
OK, so here's what I mean by this. While it actually is best to go to bed with absolutely nothing on at all (check out "Yes, Sleeping Naked Could Help Your Anxiety & Sleep Pattern"), if, for whatever the reason you're not comfortable doing that, please avoid a ratty T-shirt or pajamas that you've had since you just got out of college. Y'all, if you're doing this sleep thing right, you'll be in your bed for at least 6-8 hours, so why not treat your body to some sleepwear that is cute and comfortable? Just make sure that whatever you go with that it is made out of a breathable fabric (so that your skin can breathe). I mean, you invest in clothes for every other occasion, right? Why should what you will spend one-third of your entire life in look like a hot ass mess? By the way, the blog Shop with Leslie actually has a list of pajamas and loungewear brands that you can purchase from Black-owned companies. You can check it out here.
2. Treat Yourself to a Nighttime Snack
While it's a pretty common rule that you shouldn't eat 2-3 hours before turning in (so that your body can digest your food, so that you can fall and stay asleep easier), I'm pretty sure you know your system and what it can and can't handle around bedtime. If you happen to be someone who craves a bit of a snack, some foods that can actually help you to sleep better include figs (the magnesium in them can calm your nerves and increase your sleep time); sweet potatoes (the potassium, magnesium and calcium in them can relax you — sweet potato fries, anyone?); oatmeal (it's a natural source of melatonin); popcorn (it's a whole grain that has carbs that help to make tryptophan in your system); almonds (they're another good source of melatonin); watermelon (the choline in it will help you to remain asleep); pineapple (the properties in it will help to boost your melatonin levels); yogurt (the properties in it make falling asleep easier to do); salmon (the vitamin D and omega-3 fatty acids in it will increase your serotonin levels), and dark chocolate (it's also loaded with magnesium and we already discussed what it can do).
If you want something to wash all of this down with, some warm oat milk, some tart cherry juice (which is also a good source of melatonin) or some chamomile tea (which is a natural relaxant) will all hit the right spot.
3. Spray Your Pillows with a Sleep-Inducing Essential Oil
If you're like me and you enjoy lighting a couple of scented candles around bedtime yet you're afraid that you might fall asleep and forget to blow them out, how about spraying your pillows with an essential oil that is proven to help you get a good night's rest instead? Some of my favorites include lavender (it lowers your blood pressure and relaxes you); peppermint (it's awesome if you struggle with seasonal allergies or you're sensitive to dust and you're looking for a way to not sneeze all night long); sandalwood (it contains mood-stabilizing properties that can help to calm your mind and nerves); marjoram (it has a great reputation for physically and mentally inducing feelings of tranquility), and ylang-ylang (it's great at lowering your blood pressure and heart rate).
Just put 10-12 drops in a small bottle of distilled water and spray your pillows about an hour before turning in. Trust me, it's divine.
4. Make Sure You’ve Got a Leg Elevation Pillow
If you're looking for a way to stimulate blood circulation, reduce body swelling, and/or soothe back or leg pain, a leg elevation pillow is totally what you need. The reality is that around 70 million Americans have some sort of struggle with falling or staying asleep. Since the fetal position, being on your side or lying on your back (did you know that only eight percent of us do this?) are the best sleep positions, it's pretty easy to get your legs into a position where you can get the most out of this kind of pillow. Anyway, Prevention did a feature on some of the best ones that are currently on the market. You can check it out here.
5. Do Some Stretches
Speaking of increasing blood flow, when was the last time that you took out at least five minutes to do some stretching before turning in? Not only is it a great way to stimulate blood circulation, but it also can help to significantly reduce muscle tension too. You can check out a video that features some pretty easy bed-related stretches here.
6. Play Some Nature Sounds
Personally, when it comes to what I like to hear while I'm sleeping, it's either silence or the sound of rain. Since I've been incorporating ASMR into my sleep routine, I feel so much more refreshed when I wake up in the morning. The reason why nature sounds are a good sleep agent is that your brain is able to process sounds like rain, wind, ocean waves, birds, and thunderstorms as being non-threatening. This, in turn, decreases its natural flight-or-flight response and helps your mind to relax so much better.
How cool is that?
7. Pamper Your Lips
I don't know about y'all but something that actually will wake me up in the middle of the night are dry lips. Like they will literally annoy the crap outta me. That's why I've gotten into the habit of applying some shea butter onto them before turning in. The properties in shea butter instantly help to soothe my lips so that when I wake up, they still feel soft and moisturized. If you're not sleeping alone, add a bit of honey to your butter. Chile, just trust me on that. #wink
8. Give Yourself a Head Massage
Another really effective way to reduce stress and tension is to give yourself a quick 5-7 minute head massage. This is especially beneficial if you're attempting to go to sleep when you have a bit of a headache or you're really worried about something because the increased blood flow can help to decrease discomfort and relax you. Just make sure to especially focus on your temples (they protect an artery known as the meningeal artery which supplies blood to the outer covering of your brain) and that you apply a little bit of lavender oil (mixed with a carrier oil like sweet almond or grapeseed; straight lavender can "burn" super sensitive skin) to really penetrate your head and make you feel so much better.
9. Write Down Something You Did That Day That You Are Proud Of
Just a few more steps. Now that you're feeling more tranquil and serene, pull out your journal and write down something that you accomplished throughout the day that you're super proud of. Be as specific as possible (including the time of day that "it" happened). This can help you to fall asleep on a positive note which is always a plus when you're looking to get a good night's rest. Also, since you're documenting these kinds of moments, it can be something truly wonderful to reflect on every 3, 6, or 12 months.
10. Have a Mini “Burning Ceremony”
If the last thing that you like to do is brush your teeth before getting into your bed for good, before walking in there, pull out a sheet of paper and quickly jot down something that you need to release from the day too. Going to bed with burdens on your mind can hinder sleep and also cause you to wake up on the wrong side of the bed if you're not careful. So, whatever it is that causes you to low-key cringe when you reflect back on it, put that on the paper, stand over your sink, flick your lighter, and burn it. It's symbolic of letting the day go and preparing for what lies ahead.
11. Devote 30 Minutes to a Book or Podcast
Quality time with yourself is super important. So, definitely make sure that you make the time to be able to read a chapter of a book or listen to at least part of an episode of your favorite podcast. You know, if there's one thing that nighttime should be seen as, it's when you can pamper yourself by doing something that you really enjoy — something that your hectic daytime schedule hinders you from partaking in. Besides, reading is another proven way to cultivate a great sleeping environment and there is also scientific evidence that podcasts (so long as they aren't super "deep") can help you to sleep better as well.
12. Establish a Set Bedtime
I think it's crazy that folks totally get why children should be on a sleep schedule and yet they don't make the connection on why they should have one too. Going to bed around the same time every night supports your inner clock getting into a set routine which can also make sleeping easier. Everything that I just mentioned, you should be able to do within an hour. So, try and be intentional about going to bed around the same time each and every night (at least throughout the week). It will make easing out of bed and into the next day's schedule more than just bearable. Watch out and it could almost be a pleasure, chile.
Featured image by Getty Images
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. ;)
This article is sponsored by Hulu.
UnPrisonedhas returned for its highly anticipated second season, delving deeper into the complex dynamics of the Alexander family.
The series premiere comes a year after its debut season garnered rave reviews from fans and critics and earned record-breaking ratings for Hulu's Onyx Collective brand. UnPrisoned's success can be attributed to its raw, relatable themes and comedic appeal.
Inspired by creator Tracy McMillan's life, the show follows Paige (Kerry Washington), a therapist and single mother whose life takes an unexpected turn when her father, Edwin (Delroy Lindo) --who was released from prison-- moves in with her and her teenage son, Finn (Faly Rakotohavana).
Throughout UnPrisoned's first season, viewers witnessed how Edwin's incarceration deeply affected Paige's life and relationships. In the series, Paige unpacks her trauma through interactions with her inner child and her online followers. Meanwhile, Edwin is overcoming specific struggles with his own past that led to his life of crime, including a dysfunctional upbringing and his mother's arrest. As the Alexanders attempt to reconcile, new challenges arise.
This new season promises to further explore their unconventional family dynamic. Here are several compelling reasons why season two of UnPrisoned should be on everyone's watchlist.
The Alexander Family Life Is Still In Shambles
UnPrisoned's second season resumes where the series left off, with Paige grappling with the fallout from her troubled therapy practice and Edwin navigating life independently after moving out. Meanwhile, Finn faces his own challenges. The teenager is battling anxiety and seeking information about his father—a topic Paige avoids discussing.
The Alexander Family Are Attending Therapy To Resolve Their Underlying Issues
Amid the chaos in their lives, the Alexander family decides to mend their bond by confronting their past traumas. They seek professional help and attend therapy sessions with a “family radical healing coach,” played by John Stamos, a new cast member. This collective effort aims to unravel the complexities of their shared history and strengthen their relationships.
The process of unraveling each character's internal conflicts and their potential impact on future relationships may clash with Paige's textbook therapy approach. While Paige is used to being in the therapist's seat in both career and family, this forces her into the unfamiliar role of a patient during therapy sessions. This shift would compel her to look in the mirror and try a radically different approach.
The Alexander Family Learned A Big Lesson During A Therapy Session
In therapy, the Alexanders are tasked with addressing their individual traumas to salvage their remaining relationships. One of the family therapist’s eccentric suggestions was an exercise involving a family wrestling match. During this session, Paige faces tough questions about her refusal to share information about Finn's father.
While it's unclear whether this scene is reality or fantasy, the image of the family duking it out in the ring certainly makes for hilarious yet compelling television.
Paige Tries Dating Again Following Failed Relationships
Amid her life's chaos, Paige decides to step back into the dating field. However, her many attempts have left her with mixed results. The dating apps have turned out to be a fail, and an outing with her ex Mal (Marque Richardson), who is also her father's parole officer, doesn’t go quite as expected after he brings an unexpected guest – his new girlfriend.
The situation takes an awkward turn when Mal's new partner learns why the former couple split, partly due to Paige's self-sabotage.
UnPrisoned Is A Perfect Balance Of Comedy And Drama
As a dramedy, UnPrisoned takes a comedic approach to its heavy subjects. The show takes us on a ride with Paige's dating misadventures and navigating a friendship with her ex.
Other lighthearted moments include Edwin's attempts at CPR based on online videos and, of course, the antics of the Alexander family's unconventional new healing coach.
The second season of UnPrisoned is now available on Hulu.
UnPrisoned | Season 2 Trailer | Hulu
Feature image courtesy
Summer Travel Guide: 9 Safest Vacation Spots For Black Women
When it comes to planning and choosing our international travels, there’s one question that is bound to come up: “Is it safe for Black women?”
At times, our travel plans can be halted by whether or not our desired destination is safe not only for solo travel but for overall protection as women of color. We want to have fun, go on excursions, taste the food, and let our hair down, so the last thing we need on our minds is navigating microaggressions and worrying about our safety.
According to a report by The Mandala Research Firm, 17% of Black Americans take one or more international trips and travel locally more than six times per year. Even more exciting, 42% of Black Americans said they would spend more in 2020 on travel than in 2019 (pre-Covid), and 50% of Black adults (16% more than the general population) are more likely to travel to locations associated with their ethnic or cultural heritage. All of this goes to show that we’re not afraid to pack our bags and book flights to our heart's desire.
Our passion for travel and exploration highlights a growing desire to connect with a wide range of cultures while discovering new fresh locales. By choosing destinations with positive reputations for safety and belonging, you can enjoy your next adventure with peace of mind. And to help, we’ve provided a list of the best vacation spots to add to our travel bucket list.
1.Havana, Cuba
Known for its vibrant culture and welcoming locals, Havana offers a unique travel experience for you and your girlfriends. Stroll through the historic streets of Old Havana and immerse yourself in the lively music and dance scenes that make this city unforgettable.
2.Rio de Janeiro, Brazil
Famous for its Carnival, stunning beaches, and warm hospitality, Rio de Janeiro is a lively and safe city to explore all year long. Don't miss a visit to the iconic Christ the Redeemer statue and the bustling Copacabana Beach for a true taste of Rio's energetic spirit.
3.Belize
With its beautiful beaches, diverse wildlife, and laid-back Caribbean vibe, Belize is a safe and adventurous destination for travelers. Discover the underwater wonders of the Belize Barrier Reef and explore ancient Lamanai Maya Ruins.
4.Paris, France
Who doesn’t have Paris, the city of lights, on their travel list? Renowned for its art, fashion, and iconic landmarks like the Eiffel Tower, Paris offers a blend of romance and safety for travelers. Wander through the charming neighborhoods of Montmartre and Le Marais, explore the Louvre, and indulge in the city's exquisite culinary delights.
5.Lisbon, Portugal
Portugal's capital city, Lisbon, charms visitors with its historic architecture, delicious cuisine, and welcoming atmosphere. Enjoy breathtaking views from São Jorge Castle and savor traditional pastries at the famous Pastéis de Belém bakery.
6.Bali, Indonesia
We’ve all seen the viral photos off the Bali coast and Gates of Heaven, so why not make it a reality? Famous for its lush landscapes, vibrant culture, and serene temples, Bali offers a safe and enriching travel experience in Southeast Asia.
7.Tokyo, Japan
Recently, the value of the Japanese Yen has seen a significant drop, making it the lowest it has been against the dollar since 1986, which also means that there’s no better time than now to make your travel plans to the renowned cultural hub.
8.Accra, Ghana
There’s no FOMO like the kind felt from seeing all the beautiful faces enjoying their holiday at Ghana’s Afrochella Festival, so let this be your sign to start planning the trip now. Often referred to as a welcoming home for the African diaspora, Ghana offers rich cultural experiences and a sense of belonging. Explore the vibrant markets of Accra and visit the historic Cape Coast Castle to connect with the nation's poignant past.
9.Seoul, South Korea
You may be surprised to find this city on the list, but for Black travelers, Seoul is said to be one of the safest and most exciting cities to travel to. There will be plenty to eat, buy, and experience from this city’s rich history and culture.
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Featured image by Klaus Vedfelt/Getty Images