Most of us grew up hearing the number "8" when it came to our health. We needed to drink eight glasses of water every day and we also needed to get eight hours of sleep every night. Unfortunately, most of us are pretty hard-headed. Reportedly, 75 percent of us are not only dehydrated but chronically so while 40 percent of us aren't catching enough zzz's.
On the sleep tip, this is a problem because it's when we're sound asleep that our minds and bodies get time to refresh and recharge. As a result, our stress levels are reduced, our heart gets stronger, our memory levels improve, we lower our risk of anxiety and depression and even our cells produce more protein so that they can repair any damage that may have occurred to them throughout the day.
That's why, no matter what you've got happening on your to-do list, sleep has got to be treated as a top priority. Not just sleep…good sleep. If mentally you know all of this but, deep down, you have to admit that you're not getting the kind of quality rest that your body truly deserves, here are some tips that are sure to take your sleep experience to another level, just as soon as tonight (if you actually make the time to apply them!)
10 Simple Ways To Improve Your Sleep
Eat Breakfast Food at Night
If you've never had an omelet or a piece (or two) of French toast for dinner, you don't know what you're missing! Not only is breakfast food at nighttime absolutely delicious, but certain ones can also help you to get the much-needed rest that you're after too.
The key is to eat foods that are high in complex carbs, protein, calcium, and tryptophan (it's what turkey is full of and why you want to fall asleep right after you eat some of it). Some of the foods that contain this combo are traditional breakfast ones including scrambled eggs, whole grain cereal or toast, yogurt with granola, bagels with salmon and cream cheese or a banana, raspberry and almond milk smoothie.
Take a Magnesium, Calcium and Zinc Supplement
Virtually every part of our body needs magnesium, calcium, and zinc. For starters, it keeps our nerves, bones, muscles, brain and cellular health intact. When our systems are deficient in any of these, it can trigger restlessness, anxiety and even insomnia.
I can personally attest to the fact that if you take this three-combo supplement about an hour or two before bed for about a week, you will end up having some of the best sleep of your entire life! Whenever I take it, I feel a noticeable difference in a good way. When I don't, sleep just isn't as awesome.
Turn Your Thermostat Down
I don't know about you, but I personally think there is nothing worse than falling asleep when I'm hot. The thing that I couldn't figure out for the longest is how I could go to bed feeling totally comfortable and then, in the middle of the night, I would be burning up. What I discovered is our body temperature changes, a few times, throughout the night. The way to not allow that to disrupt your sleep is by turning your thermostat down.
How low? Between 60-67 degrees is good. If you crack open your bedroom window (so that carbon dioxide fumes die down), that's even better. You'll stay cool and your electricity bill will be less expensive in the process.
Use Cotton Sheets
First question—how often do you change your sheets? You should be doing it once a week or once every other week. Your skin is constantly shedding dead skin cells; for the sake of your long-term health, you need to remove the bacteria from your bedding.
Second question—what kind of bedding do you use? According to sleep experts, sheets that are made out of a Pima cotton or an Egyptian cotton that have a sateen finish are best. What's so great about sateen sheets? They're softer. Also, for quality's sake, make sure to get new sheets every 18-24 months.
Oh, and if you're entering into menopause and you want to reduce the feeling of hot flashes in the middle of the night, look for moisture-wicking sheets. If you've never heard of those before, don't worry too much about it. Just ask a sales associate in the store where you're planning to purchase them to point you in the right direction.
Apply Essential Oils to Your Feet
I'm pretty sure that you've heard somewhere that lavender is great for helping you to fall asleep. Whether you decide to light up a lavender candle, sprinkle some of the oil on your sheets or even dab a bit underneath your nose, it has a way of relieving anxiety, restlessness, and insomnia-related symptoms.
What you might not know is if you want the oil to be the most effective, try rubbing some onto the soles of your feet about 30 minutes or so before turning in. The reason why this is such a smart thing to do is because your soles have five skin layers and absolutely no hair follicles. The combo makes the pores down there super-absorbent so that the lavender is able to get into your bloodstream pretty fast (which is why you should wear flip-flops when you're mopping the floor, etc.).
How fast? It shouldn't take more than 20 minutes before you're feeling super calm and very relaxed.
Blow Some Bubbles
Unless you have kids, you probably haven't blown bubbles since you were one yourself. But, believe it or not, it's another way to help you to catch some zzz's. According to a New York Post article, blowing bubbles is a fun form of deep breathing that helps to calm your nerves and relax your body.
It might sound crazy but hey, don't knock it until you try it!
Turn on Some White Noise
My last boyfriend was a music producer. A part of what that meant is, it was rare that he didn't want to go to sleep without some sort of music on. It drove me batty because while I'm a music lover as well, I personally like to sleep in silence. Or, at least until the past couple of months, I did.
What's changed? I really like the sound of rain when I sleep, so I've been playing white noise with rain sounds more often. When I read up on why I can sleep so well with those noises and not so well with music, I found that apparently when a noise wakes us up in the middle of the night, it's the change in frequencies that startle us more than anything. What white noise does is mask other frequencies so that it blocks out outside noise that has low, medium and high ever-changing frequencies that might disturb us.
White noise sounds that are really effective include rain, thunderstorms, the sound of a fan, ocean waves and pink noise. What in the world is "pink noise"? You can read more about here.
Put Some Beeswax on Your Hair, Skin and/or Lips
Here's a tip that I bet you didn't see coming. If you're someone who uses beeswax on your hair, whether you realize it or not, you're being pretty proactive when it comes to doing what is needed to fall asleep. That's because beeswax contains a compound called octacosanol. One thing that it does is lower the cholesterol levels in your body. The other thing it does is decrease your stress levels. The combo can make it easier for you to fall asleep.
If you don't want to put it into your hair, no problem. How about some DIY lotion or lip balm? If you want to give either a shot, click here and here for easy-to-make and also affordable recipes.
Drink Some Coconut Water with Honey
If you don't have any coconut water in your possession, you definitely should get some. Although it's made up of 94 percent water, coconut water also contains a good amount of calcium and magnesium, which we already discussed are must-have sleep nutrients. Something else that coconut water has plenty of is Vitamin B; there are studies to support that a lot of people who struggle with insomnia are typically Vitamin B deficient.
If you warm coconut water up and put a teaspoon of honey into it, even better! Long story short, our brains need energy even to stay asleep. When it runs out, sometimes that's what wakes us up. Honey is a food that will give your brain cells just the energy boost that it needs so that you can stay sound asleep all throughout the night.
As a bonus, honey also helps to stabilize your blood sugar levels as well as support the release of melatonin within your system. Melatonin is what helps to keep your sleep/wake cycles in their proper balance.
Have Sex
Yep. I saved the best for last. Think back to the last time you had sex that was followed by a night's sleep. Didn't you have some of the best rest EVER?! The reason is because sexual activity (especially orgasms) boosts the oxytocin and melatonin levels in your system. Whenever that happens, it makes you more relaxed, which makes it so much easier to fall asleep quicker; more soundly too.
So, if you've been having a really hard time falling or staying asleep, have some sex first. It might be all that you need to catch some much-needed zzz's (probably a few other things that you've been needing too!).
Featured image by Getty Images.
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Why I Refuse to Take My Phone To Bed - Read More
- What Foods Help You Sleep? - xoNecole: Women's Interest, Love, Wellness, Beauty ›
- How To Get Better Sleep: 15 Sleep Hacks - xoNecole: Women's Interest, Love, Wellness, Beauty ›
- The Best Magnesium Body Lotions For Better Sleep - xoNecole: Women's Interest, Love, Wellness, Beauty ›
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- Sleeping Tips & Tricks - National Sleep Foundation ›
- 14 Ways to Improve Your Sleep | HuffPost Life ›
- 17 Proven Tips to Sleep Better at Night ›
- Sleep tips: 6 steps to better sleep - Mayo Clinic ›
- Twelve Simple Tips to Improve Your Sleep | Healthy Sleep ›
- How to Sleep Better - HelpGuide.org ›
RELATED
So, we handpicked one hundred It Girls who embody that palpable It Factor moving through us as young Black women, the kind of motion lighting up the world both IRL and across the internet.
It Girl 100 became xoNecole’s most successful program, with the hashtag organically reaching more than forty million impressions on Instagram in just twenty-four hours. Yes, it caught on like wildfire because we celebrated some of the most brilliant and influential GenZennial women of color setting trends and shaping culture. But more than that, it resonated because the women we celebrated felt seen.
Many were already known in their industries for keeping this generation fly and lit, but rarely received recognition or flowers. It Girl 100 became a safe space to be uplifted, and for us as Black women to bask in what felt like an era of our brilliance, beauty, and boundless influence on full display.
And then, almost overnight, it was as if the rug was pulled from under us as Black women, as the It Girls of the world.
Our much-needed, much-deserved season of ease and soft living quickly metamorphosed into a time of self-preservation and survival. Our motion and economic progression seemed strategically slowed, our light under siege.
The air feels heavier now. The headlines colder. Our Black girl magic is being picked apart and politicized for simply existing.
With that climate shift, as we prepare to launch our second annual It Girl 100 honoree list, our team has had to dig deep on the purpose and intention behind this year’s list. Knowing the spirit of It Girl 100 is about motion, sauce, strides, and progression, how do we celebrate amid uncertainty and collective grief when the juice feels like it is being squeezed out of us?
As we wrestled with that question, we were reminded that this tension isn’t new. Black women have always had to find joy in the midst of struggle, to create light even in the darkest corners. We have carried the weight of scrutiny for generations, expected to be strong, to serve, to smile through the sting. But this moment feels different. It feels deeply personal.
We are living at the intersection of liberation and backlash. We are learning to take off our capes, to say no when we are tired, to embrace softness without apology.
And somehow, the world has found new ways to punish us for it.
In lifestyle, women like Kayla Nicole and Ayesha Curry have been ridiculed for daring to choose themselves. Tracee Ellis Ross was labeled bitter for speaking her truth about love. Meghan Markle, still, cannot breathe without critique.
In politics, Kamala Harris, Letitia James, and Jasmine Crockett are dragged through the mud for standing tall in rooms not built for them.
In sports, Angel Reese, Coco Gauff, and Taylor Townsend have been reminded that even excellence will not shield you from racism or judgment.
In business, visionaries like Diarrha N’Diaye-Mbaye and Melissa Butler are fighting to keep their dreams alive in an economy that too often forgets us first.
Even our icons, Beyoncé, Serena, and SZA, have faced criticism simply for evolving beyond the boxes society tried to keep them in.
From everyday women to cultural phenoms, the pattern is the same. Our light is being tested.
And yet, somehow, through it all, we are still showing up as that girl, and that deserves to be celebrated.
Because while the world debates our worth, we keep raising our value. And that proof is all around us.
This year alone, Naomi Osaka returned from motherhood and mental health challenges to reach the semifinals of the US Open. A’ja Wilson claimed another MVP, reminding us that beauty and dominance can coexist. Brandy and Monica are snatching our edges on tour. Kahlana Barfield Brown sold out her new line in the face of a retailer that had been canceled. And Melissa Butler’s company, The Lip Bar, is projecting a forty percent surge in sales.
We are no longer defining strength by how much pain we can endure. We are defining it by the unbreakable light we continue to radiate.
We are the women walking our daily steps and also continuing to run solid businesses. We are growing in love, taking solo trips, laughing until it hurts, raising babies and ideas, drinking our green juice, and praying our peace back into existence.
We are rediscovering the joy of rest and realizing that softness is not weakness, it is strategy.
And through it all, we continue to lift one another. Emma Grede is creating seats at the table. Valeisha Butterfield has started a fund for jobless Black women. Arian Simone is leading in media with fearless conviction. We are pouring into each other in ways the world rarely sees but always feels.
So yes, we are in the midst of societal warfare. Yes, we are being tested. Yes, we are facing economic strain, political targeting, and public scrutiny. But even war cannot dim a light that is divinely ours.
And we are still shining.
And we are still softening.
And we are still creating.
And we are still It.
That is the quiet magic of Black womanhood, our ability to hold both truth and triumph in the same breath, to say yes, and to life’s contradictions.
It is no coincidence that this year, as SheaMoisture embraces the message “Yes, And,” they stand beside us as partners in celebrating this class of It Girls. Because that phrase, those two simple words, capture the very essence of this moment.
Yes, we are tired. And we are still rising.
Yes, we are questioned. And we are the answer.
Yes, we are bruised. And we are still beautiful.
This year’s It Girl 100 is more than a list. It is a love letter to every Black woman who dares to live out loud in a world that would rather she whisper. This year’s class is living proof of “Yes, And,” women who are finding ways to thrive and to heal, to build and to rest, to lead and to love, all at once.
It is proof that our joy is not naive, our success not accidental. It is the reminder that our light has never needed permission.
So without further ado, we celebrate the It Girl 100 Class of 2025–2026.
We celebrate the millions of us who keep doing it with grace, grit, and glory.
Because despite it all, we still shine.
Because we are still her.
Because we are still IT, girl.
Meet all 100 women shaping culture in the It Girl 100 Class of 2025. View the complete list of honorees here.
Featured image by xoStaff
Apparently, there was a Thanksgiving episode that featured all of the friends having dinner together. And y’all, there was simply no way that I was going to mention the latter without shouting out the original (amen?).
Okay, so with that out of the way — Friendsgiving. Something that I appreciate about twists to holidays like this is that it’s a reminder that there is no one way to celebrate special occasions. And so, if, for whatever the reason, you will not or cannot be with family during the holiday season, there are certainly other alternatives at your disposal.
That being said, if the thought of spending time with friends this Thanksgiving is something that you’d like to do, yet you’re not sure how to host it in a way that will make Friendsgiving a fan favorite for your entire circle — I’ve got 10 suggestions that can make the planning process easy as pumpkin (or sweet potato) pie.
1. Position Chrysanthemums or Orchids for Your Table Décor
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Let’s start with décor first. Listen, aside from cleaning up your place, you don’t have to be over the top. If you put together a really nice centerpiece or put a flower at each table setting, honestly, you’re all good. And if you’re someone who is big on details and symbolism, my recommendation would be to go with some chrysanthemums and/or orchids.
When it comes to chrysanthemums, not only are they a peak fall flower, they represent things like friendship and happiness. And orchids? They tend to bloom during the fall and spring seasons and, not only are they about luxury, certain orchid colors also symbolize friendship (for the record, yellow roses symbolize friendship too). Perfect.
2. Incorporate Scents That Cultivate Gratitude
Speaking of cultivating a warm and inviting space, you can never go wrong with scented soy candles — or at least having an essential oil diffuser in a few spots. Some scents that actually help to bring in the spirit of gratitude include vanilla, jasmine, ginger, cedarwood and frankincense.
3. Use Upscale Paper Products to Dine With
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Let’s be real — a lot more of us would probably host events in our home if it wasn’t for the mess that is left behind in our kitchen once the festivities are over. Wanna avoid that? Use paper plates. No, I don’t mean the cheap Styrofoam ones. SMDH. These days, there are paper (and plastic) plate brands that will low-key blow your mind when it comes to how bougie they look. Some that are worth considering are located here, here and here.
4. Handwrite Thank-You Notes (Use Them As Place Settings)
If you’re like Tiffany (from the HBO series Insecure — what a time) was at that memorable dinner party when all hell broke loose between Lawrence and Issa and you’re pretty anal — I mean, particular — LOL — about place settings, it’s a nice touch to pick up some blank thank-you cards that you can write a personalized “I’m thankful for you because…” message in. Place each one where you’d like each friend to sit. They won’t see it coming and it’s a really nice touch.
5. Have Everyone Bring Their Favorite Homemade Dish
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Okay, and what if what has you on the fence about hosting is you don’t feel like doing a ton of cooking? Chile, this is where the concept of having a potluck comes in. Get everyone to bring the dish that they claim they cook the best and make sure to let them know how many individuals you plan on coming (so that they will make enough). You can even make a game out of it by having everyone anonymously vote for the first, second and third best dishes out of the bunch. Take it up a notch by having a prize for each winner.
6. Take a Warm Drink and Dessert Poll Beforehand
You know what isn’t discussed enough about dinner parties? Folks bringing desserts that other people don’t even like. SMDH. You can avoid this from becoming an issue at your Friendsgiving by sending an email (most people prefer that to group chats; let’s be real — and make sure to BCC everyone as well) asking everyone to share what their top three favorite desserts and warm drinks are. Then pick the top 2-3 out of the bunch. That way, you won’t have a ton of (for instance) coffee cake or apple cider lying around that no one even wanted in the first place.
7. Create a Signature Friendsgiving Mocktail and Cocktail
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Speaking of drinks, another way to make your Friendsgiving memorable is to come up with a signature mocktail (for those who don’t consume alcohol) and cocktail. For the mocktail, you can also poll your friends about their favorite mocktail or fruits and come up with a mixture of your own. For the cocktail — although National Friendship Day is actually in August, I did peep that there are certain drinks that have been created in its honor. Some of them are located here for you to do a bit of tweaking on (if you’d like).
8. Ask Everyone to Share Their “Favorite Friend Quality” of Another
You know how it’s customary for everyone to go around and share what they are truly thankful for before having dinner? Well, to continue along with the Friendsgiving theme, have each person share what their favorite friend quality is about the person to their right. If folks are just meeting each other for the first time, instead they can share what they value the most in friendship overall, along with a story of how it was displayed to them personally over the past 12 months.
9. Send Each of Your Guests Home with a Fresh Gratitude Journal
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Wanna send folks home with a nice parting gift? It would be so on-trend to give each of them a gratitude journal. Listen, we are in some crazy times right through here (at least in the States) and so, encouraging your friends to set some time aside, regularly, to think about and then outwardly express what they are grateful for? That helps to keep stress down, keep things in perspective and it reminds us all to maintain a positive mindset as much as possible.
10. Watch a Nostalgic Movie
While everyone is enjoying dessert and drinks, how about watching a movie that brings back fond memories? A list of some of the most popular movies to come out previous Thanksgiving weekends is located here and a list of some favorite Black holiday-themed films can be found here. It’s a way to wind down and share some laughs before everyone heads home.
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Friendsgiving. What a wonderful way to celebrate your friends while also observing Thanksgiving in a way that is totally on your terms. And now that you know how to put it together, what are you waiting for? Hit your friends up and let them know that, whether it’s on actual Thanksgiving Day or a few days before or after, you’ve got a special dinner in mind.
One that has a good time with amazing friends written ALL over it.
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Featured image by PeopleImages/Shutterstock