

10 Simple & Effective Ways To Improve Your Quality Of Sleep
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 aNew 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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- How to Sleep Better - HelpGuide.org ›
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. ;)
Smile, Sis! These Five Improvements Can Upgrade Your Oral Hygiene Instantly
This article is in partnership with Sensodyne.
Our teeth are connected to so many things - our nutrition, our confidence, and our overall mood. We often take for granted how important healthy teeth are, until issues like tooth sensitivity or gum recession come to remind us. Like most things related to our bodies, prevention is the best medicine. Here are five things you can do immediately to improve your oral hygiene, prevent tooth sensitivity, and avoid dental issues down the road.
1) Go Easy On the Rough Brushing: Brushing your teeth is and always will be priority number one in the oral hygiene department. No surprises there! However, there is such a thing as applying too much pressure when brushing…and that can lead to problems over time. Use a toothbrush with soft bristles and brush in smooth, circular motions. It may seem counterintuitive, but a gentle approach to brushing is the most effective way to clean those pearly whites without wearing away enamel and exposing sensitive areas of the teeth.
2) Use A Desensitizing Toothpaste: As everyone knows, mouth pain can be highly uncomfortable; but tooth sensitivity is a whole different beast. Hot weather favorites like ice cream and popsicles have the ability to trigger tooth sensitivity, which might make you want to stay away from icy foods altogether. But as always, prevention is the best medicine here. Switching to a toothpaste like Sensodyne’s Sensitivity & Gum toothpaste specifically designed for sensitive teeth will help build a protective layer over sensitive areas of the tooth. Over time, those sharp sensations that occur with extremely cold foods will subside, and you’ll be back to treating yourself to your icy faves like this one!
3) Floss, Rinse, Brush. (And In That Order!): Have you ever heard the saying, “It’s not what you do, but how you do it”? Well, the same thing applies to taking care of your teeth. Even if you are flossing and brushing religiously, you could be missing out on some of the benefits simply because you aren’t doing so in the right order. Flossing is best to do before brushing because it removes food particles and plaque from places your toothbrush can’t reach. After a proper flossing sesh, it is important to rinse out your mouth with water after. Finally, you can whip out your toothbrush and get to brushing. Though many of us commonly rinse with water after brushing to remove excess toothpaste, it may not be the best thing for our teeth. That’s because fluoride, the active ingredient in toothpaste that protects your enamel, works best when it gets to sit on the teeth and continue working its magic. Rinsing with water after brushing doesn’t let the toothpaste go to work like it really can. Changing up your order may take some getting used to, but over time, you’ll see the difference.
4) Stay Hydrated: Upping your water supply is a no-fail way to level up your health overall, and your teeth are no exception to this rule. Drinking water not only helps maintain a healthy pH balance in your mouth, but it also washes away residue and acids that can cause enamel erosion. It also helps you steer clear of dry mouth, which is a gateway to bad breath. And who needs that?
5) Show Your Gums Some Love: When it comes to improving your smile, you may be laser-focused on getting your teeth whiter, straighter, and overall healthier. Rightfully so, as these are all attributes of a megawatt smile; but you certainly don’t want to leave gum health out of the equation. If you neglect your gums, you’ll start to notice the effects of plaque buildup, which can irritate the gums and cause gingivitis, the earliest stage of gum disease. Seeing blood while brushing and flossing is a tell-tale sign that your gums are suffering. You may also experience gum recession — a condition where the gum tissue surrounding your teeth pulls back, exposing more of your tooth. Brushing at least twice a day with a gum-protecting toothpaste like Sensodyne Sensitivity and Gum, coupled with regular dentist visits, will keep your gums shining as bright as those pearly whites.
Masturdating: A TikTok Dating Trend That We Should Totally Get Behind
Imma tell y’all what — it seems like not one week goes by when I don’t see some sort of so-called term that has me like, “What in the world?” For instance, when I first stumbled upon “self-partnering,” honestly, I laughed. Then shared it with some other single people as well as married folks I know. And I kid you not, every individual was like, “What the heck does that mean?” When I told them that it was yet, one more way to seemingly define single living, basically everyone’s follow-up was, “Oh, brother.”
Why can’t (more) singles just be single and be okay with that? Good Lord. Why does there need to be some sort of relational play-on-words to make it sound like we’re with someone — even if we’re not?
Now masturdating? Even though it’s not even close to being a “real” word, it’s something that also brought a laugh outta me — although it was then followed by a genuine smile. The laugh because I almost immediately caught the play-on-words. The smile was due to the intention behind it all.
If you’re not familiar with what masturdating is and you’re curious about why you should even care, take a few moments to at least skim through what it’s about and why I think participating, as a single person, is a pretty cool (and effective) concept.
@knotlukas Masturdate: a date w oneself
What’s Masturdating All About?
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Masturdating. Okay, so let the word marinate for just a moment. What does it sound like? Yeah…exactly. And since a huge part of masturbation centers around self-pleasure, it’s cool to explore how “self-dating” could produce similar (as far as pleasure is concerned in a broader sense) results. Because masturdating is all about spending quality time with yourself, pampering yourself, treating yourself— and yes, taking yourself out on dates.
Any of you who may think that masturdating is a consolation prize — and a pitiful one at that — for not being able to go out with another human being or get that dream $200 first date that social media was all in a tizzy about last year (bookmark that) — personally, I think that you’re the demographic who needs to try out masturdating first and the most. Why? Off top, I’ll share my three good reasons.
3 Reasons To Strongly Consider Masturdating
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1. It’s an intimate way to get to know yourself better. I’ve been working with couples for a pretty long time at this point and if there’s a pattern that I see arise, OFTEN, it’s that two people are oftentimes so busy trying to “find their person” that they didn’t even know who they were. As a direct result, they found themselves in a relationship with someone who only complemented the “kiddie pool version” of who they were.
That’s why it can be so beneficial to spend time getting to know yourself on the “deep end” of things: what makes you tick, what your passions are, what you want most out of life, what are your interests beyond obvious things — and masturdating can help you to discover all of this. Whether it’s traveling alone or taking out a weekend to drink some wine and journal, the more you get to know yourself, the clearer you’ll be about who complements you on a romantic and friendship level.
2. It will definitely help to boost your confidence levels. I guess since I’m an ambivert, I don’t really get why people freak out at the mere thought of going to a restaurant or movie alone. Personally, I think it requires a helluva lot more energy and gumption to wait around and plan stuff with other people (#Elmoshrug). However, whether you’re an introvert, extrovert, or ambivert, there’s no way around the fact that the more comfortable you get with doing things alone, the more your confidence levels will increase — no, soar — because of it.
One article that I read on the topic said that doing things alone can make you more creative, improve your mental health, and help you to be totally okay with being alone (so that you’re not “needy” for other people’s attention). A psychotherapist from a New York Times article on the benefits of spending time alone said, “Getting better at identifying moments when we need solitude to recharge and reflect can help us better handle negative emotions and experiences, like stress and burnout.” And when you’re able to stare negativity in its face without flinching, how could that not make you bolder, more self-secure, and hopeful about your life?
3. It will teach you to value your time more effectively. In every facet of your world, you’re gonna operate from a healthier place if you’re operating from a “full cup” rather than an empty one. When it comes to this topic, think about it — if you’re constantly waiting on someone to call you to go out or wishing for a dream date with some guy, all you’re doing is wasting precious time that you could be spending taking a cooking class or hell, hiring a chef to make you dinner at your own home.
Indeed, waiting has two sides to it: when it’s in the form of patience, it is indeed a virtue, yet when it’s wrapped up in the notion that you’re not really living life unless you have an audience…it is totally working against you. Choose wisely.
10 Solo Date Ideas To Help You To “Master” Masturdating
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So, what if you’re someone who has either never considered actually masturdating before or you don’t really know what to do beyond dinner and the movies? Here are a few ideas to consider:
1. Attend a workshop or masterclass that you’re interested in. If there’s something that you’ve always wanted to learn, sign up for a workshop or masterclass. The cool thing about this option is there are probably some in your city, as well as some that you can find online (like here) that are convenient and affordable.
2. Binge-read at a local coffee shop. Aside from their coziness and oftentimes inviting scents, I once read that a lot of us gravitate to coffee shops because we can be around people without having to actually socialize with them. So, if you want to “hang out” while still being able to enjoy a bit of solitude, take a book that you’ve been trying to finish to a local coffee shop, order your favorite latte, and sit in a big-ass comfy chair. Usually, you can sit there for hours, and the staff will be just fine with it (another bonus).
3. Have a spa day in the next town. You can never go wrong with a spa day. And while going with a friend can be fun, sometimes there’s too much talking transpiring to be able to fully chill out and relax. So, go off of the grid, get a change of scenery, and hit up a spa in the next city (or town). There are lots of studies out here supporting that day trips or “daycations” can actually be really good for your long-term health and well-being.
4. See a community play. Some of the best solo dates that I’ve ever been on consisted of taking in some of the local arts in my city. What’s really cool about this particular option is, oftentimes, they are extremely inexpensive, if not totally free of charge (in exchange for making a donation or putting money into a tip jar).
5. Plan a trip. Whenever people say something along the lines of, “If you don’t expect anything, you won’t be disappointed,” I know that they low-key have some (additional) healing to do from past disappointments. There’s simply too much intel out here to support that anticipation (of good stuff) makes us more motivated and optimistic, keeps our dopamine levels up, and makes life more exciting overall.
Since traveling alone is more cost-effective, gives you the freedom to do whatever you want (when you want), and increases the possibility of meeting new people and having new experiences on your journey — why not devote a day this weekend to planning a solo trip? All the way around, it’s good for you.
6. Try your hand at your own “$200 date.” Uh-huh. Roll your eyes if you want to, but it’s real easy to talk left about how a man should be able to just drop $200 like it’s nothing…until you actually try to do it. So yes, while taking yourself out on this type of date could serve as a bit of a reality check, it can also “scratch the itch” of waiting on some dude to do it for you. It’s also way less emotionally draining because, at least when you’re taking your own self out, it’s guaranteed that you’ll enjoy the company…right?
7. DIY some pampering. When you get a chance, check out “5 Reasons You Should Unapologetically Pamper Yourself,” “Want To Love On Yourself? Try These 10 Things At Home.,” “I’ve Got Some Ways For You To Start Pampering Your Soul,” and “When's The Last Time You Actually Pampered Your Vagina?” The bottom line here is pampering is all about, not mere self-maintenance; it’s all about treating yourself to levels of EXTREME SELF-INDULGENCE. So, if nothing else tickles your fancy on this list, at least consider doing that, chile.
8. Feed your creativity. Something that I used to be really good at is art. That said, one of my goddaughters is insanely talented, so she has reminded me to tap back into it. Also, a big part of what got me into the writing world is poetry; I actually used to be a house poet at a local spot. Sometimes, my best quality time moments with myself have been revisiting these creative sides of me — and this is definitely easier to do (and enjoy) alone.
9. Try some stargazing. When’s the last time you took a blanket into your backyard, laid down on it, and just stared at the stars for hours on end? While some say that stargazing can teach you to be mindful, others say that being in that form of nature reduces stress, while others believe that looking up at the universe at night can increase your attention span. All solid reasons to give it a shot, if you ask me.
10. DO. ABSOLUTELY. NOTHING. Let me tell you something that nobody will ever be able to make me feel bad about: doing absolutely nothing. I’ve got data to back me up. Good Housekeeping shares that doing nothing can help you decide how you want to respond or react to certain things. I like howThe Guardian says that taking this approach helps you to regain control of what you give your attention to.
TIME magazine says that it can ultimately make you more productive.BBC offers up that it can help you tap into your ingenuity.Henry Ford Health says that it can make you kinder and a better problem-solver. So, if you want to invest in yourself, do nothing sometimes.
Closing Thoughts from the Lovely Javicia Leslie
While some of y'all may know Javicia Leslie from being the former Batwoman, I discovered her back in the day from the indie series Chef Julian (and yes, "Julian" was right to say that "Mo" looks like Tatyana Ali...the real ones know). Sometimes I'll hop on her IG to see what she's got going on and this story popped up within a few hours of me penning this...so, I took it as hella confirmation.
TREAT YO SELF. WAIT FOR NO ONE.
WAIT FOR NO ONE. TREAT YO SELF.
RINSE AND REPEAT.
_____
Sooo…what kind of masturdating plans do you have for this coming weekend? While going out with others has its perks, hanging out with yourself has a ton of ‘em too. Enjoy!
No…for real. ENJOY!
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