
Recently, I was talking to a woman in her early 30s about how much she basically hates this time of year: “It feels like everything focuses on couples-only and while I’m happy for people who’ve found love, why is there never anything that puts singles into the spotlight?” If you think that’s all in her head, it’s not. This is reportedly the time of year when the most engagements go down — and since Valentine’s Day is just a few weeks away too…yeah, she’s got a solid point.
She’s private and so I won’t shout her out by name. I’ll just say that the 12 tips that I’m about to share were written with her in mind. That being said, if you’re also a single woman, please hear me when I say that you deserve to be just as excited about what is to come as anyone else. And with the right frame of mind and plans in place, you can do just that.
Wanna start 2024 off right? No worries. I got you.
1. Open an Account That’s Strictly for Travel

If travel in 2024 is important to you, open a bank account exclusively for it.
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These folks on social media who are demanding travel from people they are dating? Let me do you a solid and just say that I’ve had my fair share of wives state they wish that, rather than putting their life on hold and assuming that they would get to see the world with their husband, they had done it as single women. Some say it’s because they married someone who hates traveling (that’s not a “character flaw;” it’s merely a preference, by the way). Some say it’s because their husband doesn’t enjoy the same places or activities that they do. Some say it’s because, once marriage happened, money and time weren’t as accessible as it once was.
You know what they say — there’s no time like the present. If there are a few places that you want to see, what are you waiting for? Tomorrow isn’t promised…neither is you meeting “the one” should tomorrow arrive. Bottom line, if you’ve got the money, book a trip for 2024 NOW. If you don’t, open up a savings account that’s devoted to nothing but travel and then reward yourself with a trip, no matter what, this time next year. If the latter point sounds good yet you don’t know how to begin, many financial experts say that you should open up a travel fund in a high-yield savings account. You can read more about how to do just that here.
2. Assemble Your “Purpose Posse”
The worst thing that you can ever do is prioritize anyone or anything before your purpose. The reason why I say that is because your purpose is the literal reason why you exist. That’s why I’ve written articles for the platform like “5 Signs You Are Living Your True Purpose,” “Please Stop Picking People Who Don't 'Fit' Your Purpose” and “How To Handle ‘Purpose Fatigue.’” Anyway, if there’s one mistake that I see a lot of people make, especially before selecting a spouse, it’s not getting clear on what their purpose is and/or not devoting enough time to fulfilling their purpose. And that’s why I constantly recommend that people get their own purpose posse together. Back in the day, a posse was a group of people whom law enforcement assembled to take down some bad guys. These days, it’s pivoted to be a group of folks who are focused on a particular aim or goal.
Listen, it’s taken me a lot of blood, sweat, and tears to realize that, for years, I had family, friends, and even randoms in my space who weren’t for my purpose, they were actually against it and/or competing with it. Because I didn’t get that, I was spending a lot of time being distracted or debating about my calling or I was healing from some foolishness that those people said or did. No more, my friends. My circle is super tight and very private, and all are “on call” to help me with my purpose because they all respect it (as I do the same for them). If you can’t say the same thing about your peeps — now would be the time to do some serious shifting around and, if need be, switching up.
3. Date Yourself

Date yourself because no one knows you like you know you.
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Another social media debate that needs a break is the price tag that should go on a date. All of this transactional foolishness (check out “Guess What? Dating Was Never Supposed To Be Transactional.”) — can we please leave it in the past, moving forward? Because, if ever the golden rule (“do unto others as you would have them do unto you”) needed to be applied, it would be when it comes to spending time with someone in order to see if there is a true connection or not. Besides, something that can “take the edge off” while also giving you a sense of graciousness with others is if you are intentional about dating yourself (check out “Masterdating: A TikTok Dating Trend That We Should Totally Get Behind”).
For instance, something that I did this year was take myself to see live concerts — and boy, did I have a ball! Maybe it’s the ambivert (or Gemini) in me yet nothing felt awkward about it at all. I liked dressing up, meeting new people, and coming and going on my own terms. At the same time, going on those outings reminded me to show respect and gratitude when guys do take me out (even just my male friends) because tickets to my local symphony center ain’t cheap, chile. All the way around, self-dating is a good practice because the level of self-confidence that rises in you, along with the freedom to do whatever you want, whenever you want? It prepares you for dating others in a way that nothing else can because you know yourself differently by doing it.
4. Release Your Exes. Fully.
A self-proclaimed master mindset coach by the name of Kathrin Zenkina once said something that I really like: “You have to create space; you have to remove something; you have to break something down in your life, in order to bring in the new.” Now, for some of y’all, this is gonna be a “gloves off” question but…if you’re wondering where your next-and-perhaps-final man is and you’re still pining over your ex (which includes incessantly talking about him, good or bad), if you are still messing with your ex, if you’re low-key stalking him on his socials or even if you’re still just really bitter about your ex — why would any good man want to put up with that kind of baggage on a good day and drama on a bad one?
Money-branching is indeed a thing. Technically, it’s when you pursue other potential relationships while you’re still in one; however, I think that emotional monkey-branching exists and needs to be brought to the forefront more too. I’m telling you, a good man is a whole man and a whole man wants a whole woman…and no woman is whole while pieces of her heart are still caught up in other people.
You know, it’s wild that it was all the way back in 2015 that I went on my “Get My Heart Pieces Back” tour (check out “Why Every Woman Should Go On A 'Get Your Heart Pieces Back' Tour” and “Let's Finally 'Spring Clean' ALL Of Our Exes Out Of Our Lives, Shall We?”) and it really was one of the best things that I’ve ever done to this day. The main reason why is, that it’s hard to really look at someone new with “fresh eyes” when you’ve still got residue or rose-colored glasses from someone “old.” If that stung a bit, then you’re exactly who I’m talking to. Yeah, let next year be the year that you do whatever needs to be done to fully release your ex — let them go, mind, body, and spirit, so that the universe can do what it’s gonna do.
Even if it brings them back, you’ll both need to be different people. And for that to happen, a season of full separation is usually needed and required.
5. Give Yourself a "Make-Under"

One of 2024's biggest beauty trends is minimalism.
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I’ve shared before that, one of the best compliments I’ve ever heard was when a guy in a mall here, said to me in passing, “That’s for remembering what you look like.” (#BARS) I knew what he meant because I only wear mascara and lip color, easily 97 percent of the time — and a lot of men have told me that they find the natural look on women to be so alluring; refreshing even.
Now before some of y’all get triggered by saying that you don’t want to do anything “for a man” — understood. I do think, though, that devoting, at least a couple of days a week, to going all-natural (or at least looking that way — check out “How To Flawlessly Achieve The ‘No Makeup’ Makeup Look” and “8 Solid Reasons To Go Make-Up Free At Least Once A Week”) will help you to feel more comfortable in your own skin. It can also give you the space to determine what look you actually like as opposed to what culture is cramming down everyone’s throat.
Plus, one of the biggest beauty trends in 2024 is taking the minimalist approach, so figuring out how “less is more” can get you to learn more about what works for you could prove to be great as it relates to skincare, hair care and how you define beauty, for yourself, overall.
6. Learn Something New Once a Month
Since I’m a marriage life coach, I’m constantly reading stuff on personal development. On BetterUp’s site, I recently checked out an article that talked about all of the benefits that come with learning new things. Some of the points that it mentioned are new things can sharpen your skills, make you more flexible and open-minded and it can help you to become more empathetic towards others. Personally, I think it can help to make life more exhilarating too.
So, why not commit to learning at least one new thing a month? It could be by reading a book or watching a documentary on a particular topic, taking a class on something that you currently know nothing about, or being proactive when it comes to learning more about or doing something that you’ve never done before.
A self-improvement entrepreneur by the name of Paul J. Meyer once said, “Imagine something new or you will only go where you have been.” And since every day is spanking new, wouldn’t it be a shame to live your life in a “circle” (which is more like a hamster wheel) than a “line” (which is forward movement)? Make some major strides in your personal growth in 2024 by choosing to do and experience some newness — persons, places, things, and ideas.
7. Forgive

Being in a state of unforgiveness isn't the flex you think it is.
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I know people who brag about not forgiving others. I don’t think that’s a flex at all. For one thing, there are too many studies that reveal that it’s actually bad for your health to remain in a state of unforgivingness (read more about that here). Another thing to keep in mind is it’s pretty arrogant to hold unforgivingness over someone’s head being that you’re not perfect either which means that you will need someone to extend that same kind of mercy to you…sooner than later. And finally, if you want to really move past something (or one) and not allow what happened to influence your future decisions — yes, forgive.
There are far too many folks out here who are, quite frankly, bitter as literal hell and it’s all because they are so stuck in the past and who they didn’t forgive that it alters how they deal with…shoot, pretty much everything in the here and now.
Listen, I’ve had some real doozies in my life happen and although it has been hella tempting to not forgive someone thinking that it will hurt them if I don’t — for the sake of inner peace and not having to dodge folks should I run into them somewhere, I have chosen to forgive anyway. Now as far as possible reconciliation goes, true repentance has to happen on their end because repairing what has been broken isn’t just one me. However, there is not one person at this stage in my life who I am mad at or “scared” to encounter because I have accepted that the past can’t change (one definition of forgiveness) and I have pardoned the offense (another definition of forgiveness) so that I can get on with my life.
Are there consequences for what I forgave? Yep. Am I still giving them power over me that they don’t deserve, though? NOPE.
8. Apologize
Some of y’all aren’t going to like this — still, it must be said. While in an interview several months back, someone asked me why I thought it was so hard for a lot of women to apologize. My answer: “Ask them the last time their own mama apologized to them or they saw her apologize to their dad.” Learning to say “I’m sorry” is literally a learned behavior and unfortunately, a lot of us didn’t have it modeled and so we suck at doing it now. However, just because that might be the reason, there is no excuse not to do it.
Apologizing means that you are taking accountability for your actions. Apologizing means that you have a level of humility to see where you’ve either done something wrong or hurt someone’s feelings. Apologizing means that you’re far more interested in bringing peace to a dynamic than being right all of the time. Apologizing is where the big kids play. And if you really want to be stellar at it, you will also strive to make amends (check out “Heads Up: It's NOT An Apology If An Amends Isn't Made”) which means that you want to right the wrong of your behavior.
Justifying, deflecting, making excuses — that’s all a sign of emotional immaturity. You grow when you see where you could have/should have done better and you own it. Then you address it. Then you do better the next time. People who apologize are people who can be trusted with other people’s thoughts and feelings because they are willing to own their ish. If you want to become a better individual, learn to apologize more — and better.
9. Reacquaint Yourself with the Word “Single”

Being single is what you make it. Literally.
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Even though I work in the field of marriage, I am a single woman and quite fond of the demographic; that’s why I’ve written articles for the platform like “Single Women: Yes, You Are Qualified To Talk About Relationships,” “10 Bona Fide Benefits Of Being Single,” “If You're Not In Love With Being Single, Ask Yourself These 6 Questions,” “Yes. Married Folks Need Single Friends (Male And Female).” and yes, “10 Words That'll Make You Totally Rethink The Word 'Single.'”
When it comes to this particular point, when you get a chance, please spend some time on that last one. Why? Well, the reality is that, reportedly, by 2030, 45 percent of women in this country will be single. There are so many factors that play into why that is the case. For now, I’ll just say that whether you think that is awesome or it’s got you low-key freaking out that you’ll never leave that particular demographic, if your current relational status is indeed “single,” make sure that you get how vast and awesome that is by taking in all of what it means to be…SINGLE.
For instance, one of my favorite synonyms for single is “exclusive.” To be exclusive is to be “belonging to a particular individual.” Think of it like a rare diamond. You’re not costume jewelry — you’re rare and it would take someone with a good eye for exquisiteness to have you in their life. This means that you’re not “lonely”…you’re just…exclusive. See what I mean? #wink
10. Choose to See Aging Differently
Y’all…this aging thing. I’m starting to respect what the elders go through more than I ever have because there's nothing like seeing signs of your mind wanting to do something that your body just isn’t in the mood for (energy levels included). And while we’re here, perimenopause? WHAT THE HELL? I used to be someone who could set my watch on, not just the day but the time of day of my cycle, and now? It’s freestylin’ like a mutha, sometimes I’m kicking my sheets off at night (and I keep my house at around 68 degrees) and my physician is like, “I mean…sorry.”
At the same time, though, there is an unmatched wisdom and calm that have come over me that I never had in my 20s, was struggling with in my 30s, and have become a sensei (wax on, wax off) within my 40s; the kind that I wouldn’t trade for anything in the world. And in that space, I’m learning how to take things as they come with more grace, to not try and change what I can’t, to be more proactive about my health, and to truly embrace being in the present.
Y’all, in a culture that wants to keep people “forever young,” remember that even Scripture says that “The silver-haired head is a crown of glory, If it is found in the way of righteousness.” (Proverbs 16:31 — NKJV) Whether it’s a ticking clock that you fear (check out “Tick Tock: How To Get Over The Fear Of Your Biological Clock”), a certain place you thought you would be by now or you just hate the idea of aging, period — remember that there were a ton of people who started 2023 out with us who are no longer among us. Aging is a sign that you still have purpose that has gone unfulfilled and what an honor to still have more time to fulfill it. Embrace aging. Don’t fight it.
11. Say “Yes” More Often

In 2024, usher in new growth by saying "yes" more often.
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I am indeed a quirky one because, even though the holidays ain’t my thing, I will find myself on my couch, wrapped up in a big ass cable knit blanket, with some hot chocolate, watching a few Christmas movies. One that I saw this year was the Christmas of Yes. Long story short, the main character had a bit of a negativity bias (check out “7 Signs You Have A Toxic Relationship...With Yourself”) and so she was challenged to go the entire holiday season saying “yes” to every opportunity that came her way.
Now listen, I’m not out here saying that you should be running rogue with no discernment; at the same time, though, think about what possibilities would be open to you if you were less critical, more flexible, and super willing to try new things. So yeah, purpose in your mind in the new year that if there’s one thing that you will do more often, both personally as well as professionally, it is to say “yes.”
Say “yes” to the blind date.
Say “yes” to a concert of a genre that “ain’t your thing.”
Say “yes” to an assignment that intimidates you.
The universe tends to be more open to giving things to those who don’t shoot down options left and right. If you don’t commit to anything else on this list in 2024, say “yes” to this one (pun intended).
12. See Marriage As a Blessing Instead of a Mission
I recently watched an IG post of a woman who met a guy online who lived in another state. 12 days later, he flew in to meet her and this woman decided to surprise (which was more like shock) him and propose. Bless her heart — and not for the reason you might think. My main “SMDH” was because she doesn’t truly know anyone in 12 days, I don’t care how many conversations she’s had—and so, what it gave off was that she doesn’t want to be committed to the man so much as marriage is a goal for her. For a lot of people who have sought me out for counsel, in hindsight, they can relate.
Listen, contrary to popular assumption, not all women want to be married (check out “Single-Minded: So, What If You Like Dating But DON’T Desire Marriage?”) and there is absolutely nothing wrong with that. In fact, I have MAD RESPECT for people who know they don’t want marriage and/or children and then live their life accordingly as opposed to going against their better judgment and then bringing others into their regret (especially kids).
However, for those who do — please decide this year that it’s not about the ring, wedding, or even relational status. Men are not like “add water and stir.” Wait for the one who makes your life so much better as a result of being in it. And in the meantime, make sure that your world, as a single woman, is so unbelievable that he feels almost like he’s “wreckin’ your flow” to be there. Feel me? I really hope that you do.
Marriage is beautiful. I advocate for it on a daily basis. Yet it’s not a goal to reach; it’s a blessing to have. Live your life fully and let it add to you…when the time is right.
BONUS: Do You NEED “It”? Or Merely WANT “It”?

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It’s the ultimate hack — learning the difference between what you need and what you want. I don’t mean from a needy space (“Are You In Love Or Are You In Need?”) because that typically speaks to inner voids that must be filled, oftentimes with the help of a life coach or therapist. No, what I mean is, look over the different areas of your life and really ponder what you NEED in 2024 vs. what you WANT in 2024, and then prioritize the needs before the wants. For instance, I NEED to get a retirement fund together, while I WANT to go…to a certain place for my milestone birthday. If the goal of the fund is set by June, cool. If not, it’ll have to wait.
Far too often, we romanticize out of our needs because of what we want — and it proves to ultimately be counterproductive whether it’s tied to a relationship, a job move, a money-related decision, or anything else. And so, you prepare to step into 2024 and put what’s essential over what you like.
At the end of the day, while it might feel like a sacrifice at first, usually prioritizing your needs frees you up to enjoy what you want — not immediately but when the time is better suitable.
It might not sound like “fun” yet it is mature. And it can put you on solid footing for 2024 and beyond.
And with ALL of this said (whew) — Happy (Almost) New Year, y’all!
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Exclusive: Viral It Girl Kayla Nicole Is Reclaiming The Mic—And The Narrative
It’s nice to have a podcast when you’re constantly trending online. One week after setting timelines ablaze on Halloween, Kayla Nicole released an episode of her Dear Media pop culture podcast, The Pre-Game, where she took listeners behind the scenes of her viral costume.
The 34-year-old had been torn between dressing up as Beyoncé or Toni Braxton, she says in the episode. She couldn’t decide which version of Bey she’d be, though. Two days before the holiday, she locked in her choice, filming a short recreation of Braxton’s “He Wasn’t Man Enough for Me” music video that has since garnered nearly 6.5M views on TikTok.
Kayla Nicole says she wore a dress that was once worn by Braxton herself for the Halloween costume. “It’s not a secret Toni is more on the petite side. I’m obsessed with all 5’2” of her,” she tells xoNecole via email. “But I’m 5’10'' and not missing any meals, honey, so to my surprise, when I got the dress and it actually fit, I knew it was destiny.”
The episode was the perfect way for the multihyphenate to take control of her own narrative. By addressing the viral moment on her own platform, she was able to stir the conversation and keep the focus on her adoration for Braxton, an artist she says she grew up listening to and who still makes her most-played playlist every year. Elsewhere, she likely would’ve received questions about whether or not the costume was a subliminal aimed at her ex-boyfriend and his pop star fiancée. “I think that people will try to project their own narratives, right?” she said, hinting at this in the episode. “But, for me personally – I think it’s very important to say this in this moment – I’m not in the business of tearing other women down. I’m in the business of celebrating them.”
Kayla Nicole is among xoNecole’s It Girl 100 Class of 2025, powered by SheaMoisture, recognized in the Viral Voices category for her work in media and the trends she sets on our timelines, all while prioritizing her own mental and physical health. As she puts it: “Yes, I’m curating conversations on my podcast The Pre-Game, and cultivating community with my wellness brand Tribe Therepē.”
Despite being the frequent topic of conversation online, Kayla Nicole says she’s learning to take advantage of her growing social media platform without becoming consumed by it. “I refuse to let the internet consume me. It’s supposed to be a resource and tool for connection, so if it becomes anything beyond that I will log out,” she says.
On The Pre-Game, which launched earlier this year, she has positioned herself as listeners “homegirl.” “There’s definitely a delicate dance between being genuine and oversharing, and I’ve had to learn that the hard way. Now I share from a place of reflection, not reaction,” she says. “If it can help someone feel seen or less alone, I’ll talk about it within reason. But I’ve certainly learned to protect parts of my life that I cherish most. I share what serves connection but doesn’t cost me peace.
"I refuse to let the internet consume me. It’s supposed to be a resource and tool for connection, so if it becomes anything beyond that I will log out."

Credit: Malcolm Roberson
Throughout each episode, she sips a cocktail and addresses trending topics (even when they involve herself). It’s a platform the Pepperdine University alumnus has been preparing to have since she graduated with a degree in broadcast journalism, with a concentration in political science.
“I just knew I was going to end up on a local news network at the head anchor table, breaking high speed chases, and tossing it to the weather girl,” she says. Instead, she ended up working as an assistant at TMZ before covering sports as a freelance reporter. (She’s said she didn’t work for ESPN, despite previous reports saying otherwise.) The Pre-Game combines her love for pop culture and sports in a way that once felt inaccessible to her in traditional media.
She’s not just a podcaster, though. When she’s not behind the mic, taking acting classes or making her New York Fashion Week debut, Kayla Nicole is also busy elevating her wellness brand Tribe Therepē, where she shares her workouts and the workout equipment that helps her look chic while staying fit. She says the brand will add apparel to its line up in early 2026.
“Tribe Therepē has evolved into exactly what I have always envisioned. A community of women who care about being fit not just for the aesthetic, but for their mental and emotional well-being too. It’s grounded. It’s feminine. It’s strong,” she says. “And honestly, it's a reflection of where I am in my life right now. I feel so damn good - mentally, emotionally, and physically. And I am grateful to be in a space where I can pour that love and light back into the community that continues to pour into me.”
Tap into the full It Girl 100 Class of 2025 and meet all the women changing game this year and beyond. See the full list here.
Featured image by Malcolm Roberson
Restlessness. It’s a word that we all know the meaning of, and yet, when you are in your bed and you are actually experiencing restlessness — few things are less annoying. Because if there’s one thing that I’m pretty sure we all can agree on, it’s the fact that when we go to our bedroom, turn off the lights, and snuggle up in our sheets, what we want to do is fall asleep and stay that way — not toss and turn all throughout the night.
So, what causes us to have moments when we’re not experiencing the sound sleep that we so desire? While I wish that I had a black and white answer for you, the reality is that several different factors (sometimes working together) may be the cause. That’s the bad news.
The good news is that if you check out the 10 leading causes below, by process of elimination, you might be able to get to the root of your own restless evenings — so that you can finally get the kind of quality rest that you well deserve.
1. Eating (Too) Late
GiphyLet’s start off with one that has a couple of layers to it. Although it is a good idea to not have a large meal less than two hours before turning in, some experts do say that a light snack that consists of natural melanin, serotonin or tryptophan could be helpful.
The reason why eating too much before bedtime isn’t a good idea is because the digestive process can be a pretty active one. Plus, it increases your chances of experiencing acid reflux and heartburn. On the other hand, snacking on almonds or tart cherries (melatonin), cheese or pumpkin seeds (serotonin) or yogurt or peanut butter (tryptophan) can be just what you need to lull your system to sleep.
Bottom line here: It’s not if you eat but what you eat…and when.
2. Junk Food
GiphySpeaking of foods, if junk food is totally your thing, first check out “Why You Should Consider Leaving Fast Food Alone” — and then at least try avoiding that stuff if you’re heading off to bed. Fried foods are hard to digest. Sugary foods (and carbs) can raise your blood sugar levels. Processed foods contain a lot of salt and salt can raise your blood pressure which can result in sleep disturbances. So, if you’re in the habit of going through a drive-thru at night, here’s a good reason to rethink doing so in the future.
3. Your Bedroom Is Too Hot
GiphyThis one right here, I can absolutely attest to — because when I am hot in a room, I can pretty much kiss sound sleeping goodbye. SMDH. The problem here is that when your body temperature is high, that can mess with your REM (rapid eye movement) sleep. Not only that but, in order for your system to produce the melatonin that it needs to keep you sleeping soundly, your body needs to be at a cooler temperature. And that is why your room sitting at somewhere around 65 degrees is ideal.
4. Your Bedding
GiphyI have a friend who just bought a house and I’m getting him a comforter for a housewarming present. Listen, don’t sleep on the power of amazing bedding because it, too, plays a role in how well you rest. Of course, you need to invest in a good mattress (you can read more about that here and here); however, when it comes to things like your sheets and your comforter, there are a few things to keep in mind.
Your sheets need to be made out of breathable fabrics like cotton, not ones like nylon, polyester or even silk. The reason why is because the latter traps in heat and we’ve already discussed what an elevated body temperature can do to you. Oh, and if you’re someone who enjoys flannel sheets during the fall and winter season, it’s probably better to get some blankets that you can “layer your bed” with instead; flannel can get mighty hot in the midnight hour too.
It’s also important that your sheets aren’t too small or too big for your mattress because that can make your bed feel uncomfortable. And comforter-wise, try and go with a color that doesn’t overstimulate you — neutrals and shades of blues, greens and yellows can accomplish this for you. And P.S., one of the best comforter brands around? Coma Inducer. I’ve been rocking with them for several years at this point and I don’t have not one regret.
5. Java and/or Alcohol
GiphyI’m not much of a coffee drinker (although I do adore coffee ice cream; go figure). I didn’t grow up with it (tea was in abundance in my home) and so it’s not something that I ever really think about. I do have friends who will drink coffee before bedtime, though, and that baffles me because coffee (due to the caffeine that is in it) is a stimulant — and that for that reason alone, you’d be better off having it in the morning instead of at night.
As far as alcohol goes, although it technically it’s a depressant, for the first couple of hours that it is in your system, it acts like a stimulant — which means that it tends to put your system on quite the roller coaster ride; one that you should want to avoid if you’re trying to get a good night’s rest.
My recommendation? Go the tea route and sip on some chamomile, lavender, ginseng, green or passionflower tea. All contain properties that are proven to relax your mind, body and spirit, so that you can fall asleep quicker and stay asleep longer.
6. Stress and Anxiety
GiphyListen, the summer of 2025 for me? Whew, chile (check out “I've Been Estranged From My Mom For Years. She Died Last Week.” and “I Was Hired To Be An Online Life Coach. Then Got Scammed For $4K. Here's How To Avoid This.”). Other than the couple of weeks when my mother was on a swift decline (and I was concerned about her physical suffering), thankfully, I didn’t lose much sleep, though — and praise the Lord for that because stress (and anxiety) definitely have a way of jacking up sleep patterns.
That’s because when you are stressed out, your cortisol (which is your stress hormone) spikes and that can hinder sound sleep — which can result in you feeling fatigued and irritable throughout the day. So, if you are stressed out — exercise, journal, meditate, spend quality time with fun and supportive people…oh, and have sex. All of these things are proven ways to calm and relax you — on a few different levels.
7. Late Day Naps
GiphyI adore sleep — always have. So, I can’t even say that it’s my age that has a sistah out here excited about taking a nap in the middle of the day (I work from home). And what I have to watch is not napping for too long or taking a nap that is too late in the day. Why? Because it can totally jack up my sleep patterns because it ends up throwing off my sleep schedule.
According to sleep experts, the way to avoid this is by scheduling your nap out about eight hours before your bedtime and also making sure that your nap doesn’t last any longer than 30 minutes (set an alarm, if you have to). If you do both of these things, you can get the benefits of a nap and the benefits of 6-8 hours of sleep without having to compromise either one.
8. Not Having a Sleep Schedule
GiphyAs humans, we really are creatures of habit. In fact, if you do something consistently enough, it can become automatic to you — it can end up being something that you do without really thinking about it at all. And that’s why it’s a good idea to at least consider coming up with some sort of a sleep schedule; that way, you can train your mind and body to have a pattern of rest.
The beauty of this is a sleep schedule can help you to reduce your stress levels, strengthen your brain, maintain a healthy weight, put you in a better mood and make you more productive throughout the day. On the other hand, not having a sleep schedule can make it really challenging for you to get quality rest at night. It only takes a few minutes to come up with a schedule and it’s well worth your time.
9. Too Much Stuff on Your Bed
GiphyEver heard that a cluttered desk reveals a cluttered mind? If you believe that, how in the world could this not translate to a bed as well? Hell, I even read an article which said that having a lot of stuff underneath your bed can wreck your sleep because it can trigger feelings of anxiety and restlessness and that’s because clutter can overstimulate you and keep you from being at peace.
Look, there’s no telling how many times I’ve said that bedrooms are for sex and sleep only (many interior designers feel the same way) — which means that your bed shouldn’t look like a makeshift office, it shouldn’t have clothes all over it and, even if you are an avid reader, it shouldn’t look like a horizontal bookshelf (where’s your nightstand at?).
You need to feel free to move comfortably about on your bed throughout the night — which ALSO means that, although I personally call pillows “stuffed animals for adults,” you still don’t need a ton of those on your bed either; two for sleeping and 2-3 more for décor purposes are typically ideal.
10. Your Damn Cell Phone
GiphyYou’ve probably heard this before and yet, since reportedly most of us check our phones somewhere around 205 times a day — I’m willing to bet that at least 10 of those times are while you’re in bed or when you’re up to make a bathroom run in the middle of the night. Yeah, as tempting as that might be, try to break that habit because the blue light that emits from your phone can disrupt how your system processes melatonin — and that is another way that you can find yourself really struggling to fall asleep again.
Whatever is on your phone, it can’t wait. It’s not worth your beauty sleep, chile.
BONUS: Imbalanced Hormones
GiphyHormonal imbalance is absolutely something that can have you tossing and turning all night long. If it’s due to all that is going on with you the week before your period, try exercising earlier in the day in order to help you sleep more soundly at night. If it’s because you are in the latter stages of perimenopause, consuming foods that are rich in phytoestrogens (plant-based estrogen) could help to level things out. Some of those foods include sesame seeds, garlic, peaches, berries and cabbage.
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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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